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Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight.In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at ColumbiaUniversity.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

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How metabolism works and why you can't speed it up to lose weight - Insider - INSIDER

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If anyone asked you to name a body-positive icon, you'd probably think of Lizzo. With her unapologetic presence, her daring (and stylish) outfits, and incredible performances, the singer-songwriter is truly an inspiration. And yet, in a recent interview with Rolling Stone, Lizzo revealed that she too was not always comfortable in her own skin. While that may be surprising coming from her, feeling insecure or even ashamed of one's weight is an almost universal phenomenon. The average dress size of the American woman might be 16 to 18, but the pressure to be as thin as possible is as prevalent as ever.

Although I grew up in a Turkish household far from the United States, I'm no stranger to that same pressure. For as long as I can remember, I wasn't comfortable in my own body or rather, I wasn't allowed to be. My father was a doctor whose family had widespread heart disease, and my paternal grandfather was diabetic. My mother, on the other hand, had a very unhealthy relationship with her body and dieted constantly. In my house, everyone was either dieting or talking about dieting. And starting around age 6, one message was loud and clear: I was "too fat," and it was not OK.

For a long time, I thought there was some truth to that. Most of my friends had very small appetites and loved to play sports and run around; I loved to eat and preferred to sit and read or draw. I was also much taller than kids my age. In every school picture until I turned 14, I was hovering over my classmates. I only had about 10 pounds of excess weight on my frame not enough to be considered overweight but according to everyone else, that was a big problem.

I first started dieting at age 11, and by the age of 15, I was in it full-time. My "system" of dieting involved meticulous calorie counting, working out at a gym I hated three times a week, and having breakdowns if ever I gained a pound. I quickly lost the weight I intended to lose and then some. My family was delighted, and everyone around me showered me with compliments. I, on the other hand, was always hungry and absolutely miserable. I hated calorie counting. I hated working out. I hated not being able to eat anything I actually wanted to eat. But I kept going. Dieting seemed like a rite of passage, and I'd been warned repeatedly about the risks of becoming obese. And after years of being told my body was a problem, I worried that if I ever dared become fat, no one would love me.

I was convinced I could keep on self-loathing and starving forever, but eventually, I gained the weight back. It was my junior year of college, and I was dealing with serious mental health issues, which meant I had no desire to obsessively count calories. I started eating what I wanted when I wanted it, and my metabolism hampered by years of restrictive dieting couldn't keep up. By my senior year, my biggest fear had come true: I had gained 50 pounds.

And yet, none of what I expected would happen if I ever gained weight happened. I didn't wake up to find myself utterly alone. I still had the friends I had before. If anything, people enjoyed my company more probably because I was happier without constantly having to worry about how much I was eating. Men and women still found me attractive, and my life didn't fall apart, either. I graduated college with honors and moved to New York City. Without the pressure of losing weight, I realized I enjoyed working out. And while I still instinctively went on the scale every morning, I no longer broke down in tears if I saw that I had gained weight. My biggest fear had come true, only for me to realize that I had wasted 12 years of my life dieting for nothing.

Of course, I didn't wake up one morning and suddenly decide to love myself and my body. There are still days when I hate being a size 10 and vow to get back to a size 6. My parents were horrified by my size, and there are times when their comments still hurt. But after seeing that I didn't stop being attractive, desirable, or valuable when I went up a couple dress sizes, those moments are few and far between. After all, I know one thing for sure those 50 pounds don't mean I'm unworthy.

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I Gained 50 Pounds, and It Only Made Me Love and Respect My Body More - POPSUGAR

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You're on a diet, trying to lose X pounds before Y date and, therefore, have cleared your social calendar in hopes of reducing any exorbitant eating or drinking occasions. Sound familiar?

Eating out on a diet doesn't mean you have to totally deprive yourself try these smart strategies instead.

Credit: jacoblund/iStock/GettyImages

For many, dining out and weight loss are mutually exclusive. And we get it the odds are stacked against you when it comes to eating out and trying to be healthy, let alone lose weight.

Indeed, a January 2020 study in the Journal of Nutrition revealed some somber stats when it comes to eating at your favorite restaurants: Researchers found that 70 percent of the fast-food we eat is of poor diet quality, and half of all meals at full-service restaurants are poor in nutritional quality.

But enough with the bad news. Here's the good: You can still eat out on a diet. To prove it, we polled seven dietitians (including yours truly) for their top tips to help you navigate dining out, from before you even walk through the door to after you're done eating (yes, there's more you can do there, too!).

1. Be on the Planning Committee

"There are some restaurants where it's nearly impossible to order well. Others are much easier," says DJ Blatner, RDN, author of The Superfood Swap. "So make sure you are part of the planning committee in choosing the place you go!"

Blatner suggests looking for the following on the menu, so you know you'll have some healthy options:

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

2. Make a Plan Before You're Out the Door

After your duties on the planning committee are over, peruse the menu and set a plan for what you're going to order. It's easier to make a healthier choice when you're a) not hungry, and b) not tempted by what your friends or significant other might be ordering.

Make a plan, but be flexible. If something's not available or if you change your mind, it's OK just be aware of your choices and why you're making them.

You don't always have to skip dessert when you're eating out on a diet, but you may want to balance it by nixing alcohol and appetizers.

Credit: serts/iStock/GettyImages

3. Remember Where You Are

"If you're at a diner, don't order the seasonal salad or seafood platter. Go for what they're known for so you can enjoy the best food they can make," says Maggie Moon, RD, best-selling author of The MIND Diet.

Moon adds that you can upgrade to healthier choices within those selections, like grilled chicken rather than fried, whole-grain toast instead of white and extra veggies in your salad or omelet.

4. Pick Your Favorite 'One Extra'

"Dining out gets extra tricky because in addition to your main, there's alcohol plus appetizers plus dessert," Blatner says. "Aim to pick only one of those extras (your favorite): drink, appetizer or dessert."

"Try ordering sides instead of an entree. For example, when dining at a Mexican restaurant, order a double side of grilled veggies, a side of black beans and a side of guac," recommends Cynthia Sass, MPH, RD, author of Slim Down Now: Shed Pounds and Inches with Pulses The New Superfood. "It'll leave you feeling full, satisfied and energized, and it'll be less expensive than the meat-based taco salad (served in a fried shell) or the veggie fajitas that came with extras (rice, cheese, sour cream tortillas)."

"Rather than ordering an appetizer and an entre, plan to order a side of vegetables in addition to your entre then play the role of chef and incorporate that veggie side directly into your meal," says Jackie Newgent, RDN, culinary nutritionist, author of The Clean & Simple Diabetes Cookbook and advisor to Lunch Unpacked. "It adds color, volume, flavor and excellent nutrition, even if you started with a not-so-healthful entre, such as simply stirring steamed spinach into a mac-n-cheese entre."

7. Build a Meal Like a Pro

"Before you look at the appetizers, scoot down the menu to the main dishes so you can determine what will go best with it," says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of _Read It Before You Eat It: Taking You from Label to Table. "_For example, if you're in the mood for fish or poultry, you may want an appetizer that doesn't have any protein (like a soup or side salad), since you'll be getting enough in your main dish."

"Many people are nervous to ask for substitutions when ordering out, but it can be key to improving the nutrient quality and enjoyment of your meal," says Kelly Jones, RD, CSSD, a Philadelphia-based sports dietitian. "For example, if someone is aiming to follow a more plant-based diet and they choose a vegan dish, it may be lacking in protein. Find vegan protein sources, such as lentils or beans, in other dishes on the menu and add them to yours."

9. Be Aware of Your Surroundings

"Fast music and bright colors are social-engineering methods to make you eat more and faster," Moon says. "Knowing this, take a few deep breaths before your meal to be present and mindful as you enjoy your food."

Take a walk after eating out to help with digestion and balancing blood sugar.

Credit: monkeybusinessimages/iStock/GettyImages

Working out right after eating is a bad idea as in, wait three to four hours but taking a leisurely stroll can be helpful. A slow walk (about 2.5 miles per hour or less) can help with digestion, and if you overdid it when eating, it can help manage your blood sugar levels.

11. Don't Beat Yourself Up

Speaking of overdoing it, if you do eat or drink too much, it's OK. Stop any negative self-talk or feelings. Remember that it was one meal, and any blame or bashing you're doing to yourself is only making things worse it can have a negative affect on your stress and your overall health.

Instead, drink lots of water to help with digestion, and focus on getting fiber in your next meal, which can help your body better filter and remove waste.

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Eating Out on a Diet: The Best Tips From Dietitians - LIVESTRONG.COM

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KEY POINTS

Visceral fat accumulates over time. It did not happen after only one day of pigging out on certain high-fat and high-calorie foods. This is why if you want to get rid of visceral fat, you also have to stick to a regimen that will take you a long time before you hit your goal of getting rid of visceral fat. This would include a certain eating pattern that could help you get rid of the harmful belly fat.

Helpful and Harmful Foods

According to an Express report, studies have suggested that in order for you to get rid of visceral fat, you have to take more calcium and vitamin D. As per health experts, they would recommend eating more greens like devouring a lot of spinach. how to get rid of visceral fat Photo: Tumisu - Pixabay

The downside is that, while there are foods that could help reduce visceral fat, there are also foods that do the opposite. They actually encourage the increase in belly fat. These would include trans fat. You would normally find this kind of fat from dairy, meats, and processed and deep-fried foods. By making a huge shift in your diet, going for greens, and foregoing transfat foods, you may be able to slowly get rid of visceral fat.

The Diet Pattern

Those mentioned above pertain to the food that you actually eat. This time around, try to couple it with the manner on how you eat and when you should eat, as per health experts. They said that you should at least try intermittent fasting if you want to get rid of visceral fat.

Intermittent fasting is a manner of eating where you would have any food for a certain number of hours. Many have attested that through intermittent fasting, they were able to lose weight and reduce visceral fat.

The most popular kind of intermittent fasting includes the 16-hour fast and the 24-hour fast. The first kind would mean not eating for 16 hours, followed by an 8-hour window where you get to eat. Just take note that you also need to properly choose the foods that you would eat within the 8-hour period.

The second kind, the 24-hour fasting, involves two days of fasting. You must choose two days wherein you would not be eating anything. This does not mean that you go 48 hours straight without food, but you can have it on an alternate basis.

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Get Rid Of Visceral Fat Effectively: This Eating Pattern Can Reduce Belly Fat - International Business Times

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For a moment, it looked like Heaven Fitch was about to lose. The teen wrestling phenom was on the mat under her opponent in the last few seconds of the state championship match.That was until she flipped out from underneath him in a backward somersault and quickly scooted around to regain the upper hand. Fitch held him on the mat until the referee threw up his hand.She won with an 11-3 major decision, WRAL reported.Last weekend, Fitch became the first female wrestler to win an individual state championship, according to the North Carolina High School Athletic Association.Fitch, a wrestling titan who competes with teen boys in the 106-pound weight class, triumphantly flexed after her win. Later that weekend, she won the award for most outstanding wrestler.Not that any of it surprised her."I just wrestled my best, and I kind of dominated the match, if I'm being honest," Fitch told WTVD.Fitch has wrestled for most of her life. She'd watch her older brothers compete in wrestling tournaments and even sparred with them. At age 6, she decided she wanted in, she told local Concord newspaper the Independent Tribune in 2018."(My parents) didn't want me to wrestle," she told the paper. "I'm pretty sure it was because they didn't want me to get hurt. But I would just be like, 'Well, if they can do it, then I should be able to do it.'"They didn't need to worry: Since that year, her freshman season, Fitch has kept on winning. Her wrestling record this season stood at a stunning 54 wins and 4 losses, according to the North Carolina High School Athletic Association.She's a junior at a small charter school in Asheboro, but she's quickly become a statewide role model for other young women wrestlers looking to break out in the male-dominated sport. There are about 300 young women who participate in association-sanctioned wrestling, and that number is growing, NCHSAA director Que Tucker said in a statement to CNN.At the event's end, Fitch was the only young woman on the podium and the only one with the gold.

For a moment, it looked like Heaven Fitch was about to lose. The teen wrestling phenom was on the mat under her opponent in the last few seconds of the state championship match.

That was until she flipped out from underneath him in a backward somersault and quickly scooted around to regain the upper hand. Fitch held him on the mat until the referee threw up his hand.

She won with an 11-3 major decision, WRAL reported.

Last weekend, Fitch became the first female wrestler to win an individual state championship, according to the North Carolina High School Athletic Association.

Fitch, a wrestling titan who competes with teen boys in the 106-pound weight class, triumphantly flexed after her win. Later that weekend, she won the award for most outstanding wrestler.

Not that any of it surprised her.

"I just wrestled my best, and I kind of dominated the match, if I'm being honest," Fitch told WTVD.

Fitch has wrestled for most of her life. She'd watch her older brothers compete in wrestling tournaments and even sparred with them. At age 6, she decided she wanted in, she told local Concord newspaper the Independent Tribune in 2018.

"(My parents) didn't want me to wrestle," she told the paper. "I'm pretty sure it was because they didn't want me to get hurt. But I would just be like, 'Well, if they can do it, then I should be able to do it.'"

They didn't need to worry: Since that year, her freshman season, Fitch has kept on winning. Her wrestling record this season stood at a stunning 54 wins and 4 losses, according to the North Carolina High School Athletic Association.

She's a junior at a small charter school in Asheboro, but she's quickly become a statewide role model for other young women wrestlers looking to break out in the male-dominated sport. There are about 300 young women who participate in association-sanctioned wrestling, and that number is growing, NCHSAA director Que Tucker said in a statement to CNN.

At the event's end, Fitch was the only young woman on the podium and the only one with the gold.

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'I kind of dominated the match': Teen becomes first girl to win her state wrestling championship - KETV Omaha

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Catherine Deighan reflects on how she will mark the season of Lent through giving up some of her favourite things and by giving to charity.

When I was younger, during Lent, my family would try to attend 8am Mass together in the mornings before school.

Looking back, it must have made the other parishioners laugh to see my brother, five sisters and I come into Church with our school uniforms on, still half asleep. Not that we minded the early rise, as we knew my dad would treat us to Greggs pancakes after the Mass was ended.

As I have got older, I have learned the hard lesson that not every Lenten sacrifice will be rewarded with an instantaneous Greggs pancake.

This year, I have chosen a few different things to give up, as well as deciding to give more this Lent. For the past two years I have worked in a clothes shop. To my mums horror, I come home after most shifts with a carrier bag filled with new clothes that I do not need.

Lenten sacrifices

Therefore, an obvious sacrifice for me this Lent is to stop buying clothes. Both my mums ironing pile and my bank account are sure to reap the benefits of this Lenten promise.

Another one for me this year, is the common sacrifice of staying away from fast food.

Being in Glasgow city centre most weekdays to attend University often means I find myself in and out of the likes of Greggs and McDonalds. Then I find myself rounding off most weeks with a Chinese takeaway.

Fast food is going on the list of things to give up this Lent. This is a popular choice amongst my friends and my sisters too.

Giving and giving up

Another thing to do this Lent for me is to get better at spending time with my family. Not that spending time with family is in any way a sacrifice But, when youre busy with work, school and seeing your friends, its easy to forget to sit down with a cup of tea and chat with your family about how their days have been.

Every year, when I make a list of Lenten promises, I try keep in mind that what I give up shouldnt be simply to benefit myself. I try not go off something simply in order to lose weight or to save money, tempting as it is to keep these things in mind when youre choosing what to do for Lent.

Keeping this in mind, this year, Im going to choose a charity to focus on over the Lenten period. It was my younger sister Geraldine that reminded me that giving is just as important as giving up. Each lent she keeps a SCIAFs Wee Box, next to her bed and fills it with all the loose change she would have spent on buying sweeties after school.

Choosing a charity

There are so many charities that have Lenten initiatives so this year I will strive to get involved. SCIAFs Wee Box is a perfect example of what you could make your own personal mission over Lent. SPUC (Society for the Protection of Unborn Children) have a similar Lenten initiative, the Tiny feet baby bottles initiative. The aim is similar: over the 40 days of Lent you put away spare change and send it off to the charity after Easter.

I had a look into some other charities online that are doing fundraising over Lent, such as Missio, Aid to the Church in Need and Marys Mealsjust to name a few. There is an endless list of causes needing extra financial help as well as prayers and volunteering over Lent if you are looking for something to be involved in.

In addition, I think for most young people that are participating in Lent, looking at the time you spend on social media or on a screen is common.

Social media

My sister Grace said, this Lent, she aims to take half an hour out of her screen time and instead she plans to read a book. Cutting down time on social media will be another one I am going to try do this year and use the time I would spent scrolling through Instagram to study, read a book or just something more productive.

Ultimately, Lent should bring us closer to God and prepare us for Easter, whether that is through giving up chocolate or giving an extra few pounds in the collection at Mass. As long as we remember the purpose of Lent and the point in our Lenten promises, and whom we are making the sacrifices for, then we can have a successful Lent.

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A season of giving as well as giving up - Scottish Catholic Observer

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Chloe Hilliards F*ck Your Diet and Other Things My Thighs Tell Me is not about a diet.

Certainly, eating and dress size play a significant role throughout Hilliards memoir, but, more centrally, F*ck Your Diet is about race, love, societal standards (read: societal misdemeanors), and growing up. Food is simply the thread that unites skin color with sex and prepubescence with passive-aggressive office culture.

Hilliard is a comedian, writer, and media personality. In the past, she has written for publications including The Village Voice, The Best American Essays: 2009, and The Source, and she has performed standup comedy on NBCs Last Comic Standing, Comedy Centrals The Nightly Show, and MTVs Acting Out, among others.

F*ck Your Diet is Hilliards debut book, and as such, it is a tour-de-force. It progresses chronologically, beginning with Hilliards childhood in a Hasidic neighborhood of Brooklyn and ending with an acceptance of what she is not and will never be: Im no food guru, life coach, or empowerment princess. It covers her childhood as the bullied overweight kid on the playground, her basketball-dominated adolescence, her stint in corporate journalism, and her transition at once into her self-created career and her own skin.

What makes F*ck Your Diet so pleasant to read is Hilliards omnipresent, tongue-in-cheek humor. That Hilliard moonlights as a comedian (or perhaps moonlights as a writer) is self-evident. Seldom does Hilliard address topics in her novel that are not serious institutionalized racism, sexism, and the prevalence of body-shaming culture in the United States are not necessarily fodder for jokes, unless done with adroit skill. But Hilliard picks this exact skill neatly out of her sleeve time and time again. During high school, when Hilliard developed anorexia, she describes the time she fainted on the subway: The only time I knew black women to faint was at funerals and when the Holy Ghost hit them. Otherwise, fainting was reserved for petite white women in movies when they got bad news. Shortly after losing her virginity to an emotionally stunted boy who, in the midst of the encounter, promptly told her, Look, its gonna hurt, she describes a discussion they had about green card marriage. Bruh, slow you roll, Hilliard writes. Being a child bride was not in my cards.

Hilliards sense of humor is, in fact, what makes so many somber subjects palatable in a single, 300-page book. Memoirs, even when done successfully and a successful memoir is a rare find indeed are often the result of sorrow and pain. The seminal classics, important and moving as they are Jeannette Wallss The Glass Castle, Maya Angelous I Know Why the Caged Bird Sings, and Joan Didions The Year of Magical Thinking, among others frequently deal with tears, not laughter, and if they do involve the latter, they do so sparingly.

However, Hilliard accesses the gravity of everyday life with levity. When writing about her stint at the short-lived Lifetime magazine, where she experienced incessant microaggressions and systemic racism, she cracks a joke about the problem of speaking with a deep voice on the phone. Sound happy and less black, got it, Hilliard says. Damsels in distress never have bass in their voice. If Britney Spears spoke with more bass, wed all expect her to have her life together. But, alas, she talks like shes still in the Mickey Mouse Club.

Most powerful, though, is how Hilliard speaks about self-acceptance and the love of her own body. The shaming of women is a popular topic of conversation in the 21st century, particularly in the post-#MeToo era, but its also a deeply necessary one. Hilliard fully rants about how a womans value is determined by a set of draconian standards better suited to accommodate the male ego than the womans emotion and physical needs The berating continues until its drilled into the subconscious.

The party line at the heart of F*ck Your Diet is, admittedly, a little trite and more than a little overdone. Love yourself is plastered over half of every HomeGoods and three-quarters of most Pinterest discover pages. F*ck Your Diet is not particularly inventive, or riveting, or groundbreaking.

But it is funny, and even if its message has been said time and time again, it is still critical to the growth of women in a society that rarely accepts them as such, choosing instead to label them as girls because girls are far easier to understand. One of the final lines of F*ck Your Diet, in a section in which Hilliard outlines what she hopes her readers learned, is also one of its best: Ive given you reason to reexamine the things you thought made you undesirable or unworthy.

Staff writer Emerson J. Monks can be reached at emerson.monks@thecrimson.com.

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'F*ck Your Diet' Uses Levity to Talk About the Difficult Things | Arts - Harvard Crimson

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Researchers at Columbia University's Irving Medical Center analyzed the associations between measures of sleep quality and the dietary patterns of women who were part of a year-long study program called AHA Go Red for Women. The program studied sleep patterns and cardiovascular risk in women.

Previous research has suggested that getting a less than ideal amount of sleep is an independent and strong risk factor for obesity in all ages.

The study highlights the importance of a healthy diet, especially as obesity rates are at an all-time high and only expected to increase.

The participants included nearly 500 ethnically diverse women, aged 20-76. They self-reported their sleeping and eating habits using questionnaires. They were asked how frequently each item was consumed over the past year as well as their portion sizes.

Over one-third of the women studied had poor sleep quality or some level of insomnia. Nearly 30% slept less than seven hours per night and almost 25% slept less than seven hours per night but also struggled with insomnia. The average sleep time among all the women was less than seven hours.

Overall, women who didn't sleep well or didn't sleep enough consumed an additional 500 to 800 calories on average. They exceeded recommendations for total and saturated fat intakes, as well as added sugars and caffeine, but failed to meet recommendations for whole grains and fiber.

Women who took longer to fall asleep had higher calorie intake and ate more food by weight. The women with more severe insomnia symptoms consumed more food by weight and fewer unsaturated fats than those with milder insomnia.

These findings build upon the wellestablished link between sleep duration and diet by demonstrating that quality of sleep is also related to overall caloric intake and the amount and types of food consumed. Importantly, this is one of the earliest observations of associations of overall sleep quality, sleeponset latency, and insomnia with diet quality in women across a broad range of ages and race/ethnicities, thereby extending findings of a sleepdiet relation previously demonstrated in populations differing in characteristics such as age and sex. By showing that poor sleep quality can be linked to overeating and poor diet quality in women, this study provides insight into a potential mechanism underlying the relationship between sleep quality and cardiometabolic health in a population at increased risk for sleep disturbances and prone to CVD, the report noted.

The researchers also pointed out that consuming too much food can cause gastrointestinal discomfort, which can make it harder to fall or remain asleep, as a possible explanation.

Foods high in added sugars and unhealthy fats are linked to health conditions and diseases, including type 2 diabetes, heart disease and obesity.

"Our study really highlights the importance of good, quality sleep for the management of body weight as well as potentially preventing heart disease among women, said Dr. Brooke Aggarwal, senior author of the study and assistant professor of medical sciences at Columbia University's Vagelos College of Physicians and Surgeons.

"Our interpretation is that women with poor quality sleep could be overeating during subsequent meals and making more unhealthy food choices.

One reason that a lack of quality sleep might lead to overeating is because it's believed to stimulate hunger, and/or suppress hormone signals that communicate fullness, the study said.

"It's previously been shown that when we are sleep deprived, or we don't get good quality sleep, our hormones can actually stimulate hunger," Aggarwal said."The ones that regulate suppression of hunger and fullness and satiety can be off balance."

The reports concluded, Poor sleep quality was associated with greater food intake and lowerquality diet, which can increase cardiovascular disease risk. Future studies should test whether promoting sleep quality could augment efforts to improve cardiometabolic health in women.

Source: Journal of the American Heart Association

2020;9:e014587 17 Feb 2020 https://doi.org/10.1161/JAHA

Measures of Poor Sleep Quality Are Associated With Higher Energy Intake and Poor Diet Quality in a Diverse Sample of Women From the Go Red for Women Strategically Focused Research Network

Authors: F. Zuraikat et al.

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The connection between poor sleep and unhealthy diet: Study - NutraIngredients-usa.com

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Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realized hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 158 pounds, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation at Ultimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

Jonny Cruz/Ultimate Performance

To fix his diet, he switched to a macro eating plan, logging all of his intake in MyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realized how important it was to know exactly what he was eating. He even signed up with a service called MacroPlate, which delivered meals designed to fit his plan.

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Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

For him, the transformation was all about diving in. Make a full commitment to what you want to achieve, he says. Find an environment that supports your dedication and keeps you accountable. The accountability will keep you grounded in the beginning, helping you shape a new habit.

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Simple Diet Changes Helped This Guy Build Muscle and Get Shredded in 6 Weeks - menshealth.com

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There's always some new diet fighting for the spotlight, but with its Mediterranean-style roots and emphasis on plant-based foods, the pescatarian diet is likely here to stay. Still not sure what it is exactly? Pescatarians follow what's essentially a vegetarian diet focused on vegetables, legumes, fruits, whole grains, nuts, and seeds but with the addition of fish and seafood for a bit of animal-based protein.

The pescatarian diet is high in fiber, vitamins, antioxidants, and healthy fats. According to Brigitte Zeitlin, RD, MPH, owner of BZ Nutrition in New York City, including fish in an otherwise vegetarian diet also adds in vitamin B12, which is only found naturally in animal proteins. Strict vegetarians are frequently B12-deficient.

"B12 deficiency can lead to anemia and fatigue, osteoporosis, macular degeneration, irritability, and anxiety," Brigitte told POPSUGAR. "Including fish can help prevent all these things and still work to meet your health goals of lowering the risk of heart disease, diabetes, and other chronic illnesses. The pescatarian diet can also help you maintain a healthy weight, since it focuses on fresh produce and only includes the leanest sources of animal protein: fish and seafood." Keep reading to find out exactly how to fill your plate.

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Thinking of Going Pescatarian? These 5 Food Groups Are Essential, According to a Dietitian - POPSUGAR

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