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Fans of Grammy-winning songstress Adele, who recently celebrated her 31st birthday, have been keeping up with Adele's weight loss via her Instagram profile since early 2019. But what fans might not know, is that it seems the British recording artist may be following an under-the-radar diet plan known as the Sirtfood Diet, which is designed to supercharge your metabolism.

According to People, Adele hired a personal trainer in 2019 to help her get into a new fitness routine, but reports have long linked her weight loss to following the relatively new diet. She's lost more than 40 pounds by following the program over the last four years, per The Sun (although the singer hasn't confirmed any of this). And she's not the only Brit who swears by this diet, either Pippa Middleton, the Duchess of Cambridge's sister, also reportedly has experimented with the Sirtfood Diet.

While it certainly may help you lose weight, dieters may be surprised to learn that experts aren't sure of the Sirtfood Diet's effectiveness in the long run. Here's why nutritionists are wary of the Sirtfood Diet in the first place, and how you may be able to adapt the best elements of this fad diet into your own.

Believe it or not, this somewhat-controversial diet program was launched by two U.K.-based nutritionists, Aidan Goggins and Glen Matten, after they first published a recipe book by the same name in 2016. The book touts the diet's effectiveness as it turns on the "skinny gene" by relying on staples that are high in sirtuins, a subset of plant-based proteins that can be found in certain foods and in the body naturally. Increased sirutin levels in the body may help jumpstart your metabolism and reduce inflammation, and has been highlighted for its anti-aging properties, according to this 2013 review published in the Annual Review of Physiology. "In general, it could be a good thing to eat foods that are rich in sirtuin a gene that may be able to help with weight like apples, blueberries, and extra virgin olive oil," says Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. Foods high in sirtuins, then, have been dubbed "sirtfoods" in the diet plan.

As highlighted in The Official Sirtfood Diet, the diet program is based on a meal plan that is curated to be full of sirtfoods, but curtailed in overall calorie counts. In fact, one of the book's authors claims that it can help you shed seven pounds in a single week, according to the New York Post. But the book's meal plan is quite regimented: For the first three days, dieters are expected to consume just 1,000 calories each day that consist of a single meal and two green juices. Later in the first week, dieters will enjoy 1,500-calorie meal plans for four days that are mostly divided between two meals.

The majority of the program asks dieters to create meals that are high in sirtfoods... and not much else. Some of the staples that the diet highlight include many different produce items, including kale, strawberries, onions, parsley, arugula, blueberries, and capers. Some grains, like buckwheat, and walnuts are praised, as are spices like turmeric. Interestingly, beverages like coffee, matcha green tea, and red wine are encouraged as is a heavy reliance on 85% dark chocolate.

If the diet's list of celebrated ingredients seems a bit lacking, you're not alone many health experts criticize the Sirtfood Diet for being highly restrictive. Beckerman says she has never recommended the Sirtfood Diet to any of her clients because of it's tight calorie restrictions. "While I applaud the Sirtfood Diet for promoting the consumption of real ingredients, I denounce it for its promotion of calorie restriction and unhealthy eating rules." Like many other diets that remove food groups from regular consumption, Beckerman says the Sirtfood Diet may indeed lead to "disordered eating" as it also blends elements from intermittent fasting plans into the mix.

McKenzie Caldwell, MPH, RDN, who specializes in women's nutrition and pregnancy dietary wellness in particular, says that the calorie counts associated with the diet are by far it's worst quality. "1,000 calories per day is only appropriate for a child between the ages of 2 and 4," she says, citing current dietary guidelines distributed by the Mayo Clinic. "Not only is this not enough energy to support an adult body, it is not possible to fit in all the macro- and micronutrients an adult needs in that amount of food The diet may cause weight loss in the short term merely because of it's caloric restriction."

Most importantly, however, both nutrition experts agree that there is little to no clinical evidence to support this diet being healthy for sustained weight loss. "There is absolutely no evidence to back up any claims that the Sirtfood Diet has a beneficial effect on healthy weight loss," Beckerman says. "The creators of the diet claim to have put participants at their own gym on the diet, but this anecdotal supposed study has not been published nor validated by true researchers or scientists."

Just like Keto and Whole30, the Sirtfood Diet often radicalizes how you normally eat by asking you to skimp on meals. While all diets often adhere to some form of a calorie-limit, Caldwell says it's important to consider your own lifestyle and think about what you need throughout the day. "The reality is, there is nothing magical about sirtfoods in particular being rich in polyphenols, they do have anti-inflammatory properties, but the research doesn't support them having any extra effectiveness for weight loss."

If you're dead set on giving the Sirtfood Diet a try, first experiment by incorporating more of the diet's signature staples into what you're already eating at home. "Incorporating polyphenol-rich foods, including those on the sirtfood list, can be helpful in preventing or reducing inflammatory diseases like cardiovascular disease," she advises. "Skip the initial restrictive steps and prescribed green juices, and instead opt for adding in antioxidant-rich foods to your eating pattern in a way you enjoy."

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What Is the Sirtfood Diet? Inside Adele's Reported New Weight Loss Program - GoodHousekeeping.com

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SALT LAKE CITY Recently, trainer and former host of The Biggest Loser Jillian Michaels made some comments regarding singer Lizzo's body during an appearance on a Buzzfeed News morning show.

Why are we celebrating her body? Why does it matter? Why arent we celebrating her music? Because it isnt going to be awesome if she gets diabetes, Michaels said.

Later, Michaels expanded on her statement saying, "We should always be inclusive, but you cannot glorify obesity. Its dangerous."

Micheals' beliefs about weight contributing to disease are widespread. Perhaps youve been strongly advised by your doctor that you must lose weight to decrease symptoms or prevent disease. Because our culture strongly believes that thinness is of a symbol of health, this universal recommendation is normalized.

While it's not recommended to go against the advice of your doctor, you have every right to get curious and ask questions.

Dr. Elisabeth Poorman wrote in Self Magazine, "As medical school and residency drilled into me, its an essential part of my job to counsel patients with BMIs in the overweight or obese range about losing weight. But this maxim ignores the reality of what we know happens when people are told 'just lose some weight.' It perpetuates the misconception that weight loss is a simple matter of willpower."

When it comes to pursuing weight loss to improve health, there are several considerations that must be made.

First, any good practitioner should inform you that it is impossible to know how your body will respond to any diet or exercise intervention. Ultimately, a physician cannot guarantee weight loss nor can they determine how long the weight will stay off. In fact, we lack any scientific evidence that demonstrates how to keep weight off in the long term.

One study from 1992 showed that one-third to two-thirds of individuals who intentionally lose weight will regain most of that weight within a year. Additionally, almost all the weight is regained within five years. These stats remain consistent today. A 2019 study found that excess weight can be lost but the majority is regained over time.

Sadly, dieting or the pursuit of intentional weight loss is the No. 1 predictor of future weight gain. Also known as weight-cycling, this restrict-binge cycle can be far more detrimental to health than the weight itself and can increase the risk of coronary heart disease and death.

Next, it's important to zoom out when it comes to the connection between larger bodies and poor health. We are bombarded with news segments, stories, even documentaries on the "obesity epidemic" almost daily. Certainly, there is a link between higher weights and particular diseases, but there's more to it than that. Many studies including one from 2012 report that individuals with more body fat have an increased risk of coronary heart disease. However, it's vital to understand that correlation does not indicate causation. In her book "Anti Diet," author and registered dietitian Christy Harrison states, "We cant say that being in a larger body causes poor health, because we havent controlled for some very important confounding variables. Research shows that experiencing weight stigma is one of the most confounding variables."

Weight stigma is also known as weight bias or weight-based discrimination. It's stereotyping or discriminating against a person based on their weight. In weight-related research, weight stigma is never accounted for. Not only does weight stigma increase the risk for developing diabetes and heart disease, it also physically increases stress in the body and stress is well-known to be detrimental to health. How people are treated because of the size of their body matters in terms of health.

Finally, it is vital to understand that there are serious harmful effects that result from dieting. While you do have body autonomy and get to decide how you want to take care of your body, seeking weight loss as your main goal keeps you focused on a number. This is an external factor and isn't a good indication of health as health can be found at any size. This prevents you from turning inward and can set you up for feelings of failure when you don't see a certain number on the scale.

Additionally, continuously seeking weight loss can set you up for a lifetime of dieting, which can lead to developing an eating disorder. In fact, one study shows one out of every four individuals who start a diet may develop an eating disorder.

Simply put, weight loss as a prescription is what many non-diet nutrition professionals call lazy medicine because it fails to look at a person's whole health and doesn't provide informed consent of the side effects. Desiring a smaller body is incredibly normal because of the society we live in. However, if improved health is a priority to you, it's important to understand the difference between pursuing health through behaviors and pursuing weight loss.

Instead, aim to shift your focus away from weight and toward health-promoting behaviors, such as getting enough sleep, stress reduction, variety in your diet, therapy, connection with others and engaging in regular movement that feels good to you. Each of these behaviors will feel good regardless if weight is lost or not.

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Why losing weight doesn't always improve your health - KSL.com

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The Dubrow diet is the brain-child of Heather Dubrow, a former Real Housewives of Orange County star, and her husband Dr. Terry Dubrow, a plastic surgeon who also stars on reality TV. Together, the couple published The Dubrow Diet, outlining a program based around intermittent fasting, which they call "interval eating."

According to the Dubrows, following an interval eating plan is the most important factor in weight loss and weight control. They also claim the program will help you control blood sugar, improve energy levels, slow the signs of aging, and boost fat-burning.

But before you try this diet, here's what you need to know and why a registered dietitian says it's not sustainable.

The Dubrow diet has strict rules about when and what you can eat. It focuses on whole, minimally processed foods, non-starchy vegetables, lean proteins, healthy fats, and a small serving of fruits and complex carbohydrates.

It also involves intermittent fasting for 12 to 16 hours per day, with the couple saying the ideal time is 16 hours.

According to excerpts from their book "The Dubrow Diet," the plan is divided into three phases:

While the Dubrows don't encourage counting calories, you'll likely get only 1,000 to 1,200 calories per day in the first two phases. For reference, the FDA uses a 2,000 calorie diet for its daily values, and dietitians worry that the Dubrow diet is far too low.

"At the end of the day, it's very low in calories, which may also translate into inadequate amounts of necessary nutrients, as well as poor appetite satisfaction," says Melissa Nieves, LND, RD, MPH, a registered dietitian for Healthy Meals Supreme.

Nieves also has concerns about the over-the-top focus on aesthetics. "This diet plan is heavily focused on physical appearance, which does not always equal health, and undermines self-acceptance and body positivity," she says.

Due to its low-calorie content, Nieves says the Dubrow diet is not sustainable in the long run. "Plus, its focus on being bikini ready and looking good does not support long-term, healthy lifestyle changes," she says.

Some research has shown that intermittent fasting is helpful for weight management, but Nieves says most guidelines for intermittent fasting do not significantly restrict calories, especially not as severely as the Dubrow diet.

Even though following a very low-calorie diet may result in rapid weight loss, Nieves says the best approach to healthy, sustainable results are slow, steady, and health-focused.

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The Dubrow diet is a weight loss plan built around intermittent fasting, and dietitians have concerns - INSIDER

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Heres how I incorporate four of HAES most important principles into my work as a trainer and an athlete. But these reminders arent just for fitness professionals. Theyre important reminders for anyone who wants to shift their mind-set around movement, body image, and health.

The principle of weight inclusivity is a fundamental reason I was finally able to embrace fitness in a sustainable way. It started with that running coach, who, for the first time in my life, trained and coached me without ever mentioning my size, the need to burn calories, or any other weight- or body-related language. This resonated with me deeply because she was seeing me as an athlete in the making, rather than a fat person trying to get my shit together, which is often how it felt I was being seen. I realized that I could live an athletic life not for the caloric expenditure but because it made me feel kick-ass, powerful, and alive. I could turn my energy and focus toward my athletic goals and let go of the obsessive energy around counting calories, how much I exercised, and what I could eat as a result. This freed up an enormous amount of mental real estate.

When I was finally free of thinking there was something pathologically wrong with my body, I wanted everyone to know about it and experience it. This is something that I now, in turn, try to do with the people I train. I see them as athletes, train them that way, and encourage them to think of themselves that way. In many cases I might be the very first person or trainer to relate to them this way, as my running coach was for me.

The principle of respectful care is core to HAES and my own philosophy. By recognizing that not everyone has the same access to resources, I can understand and serve my clients, meeting them where they are in the moment. I can better understand what might help them pursue well-being on their terms, within their means, and within their accessibility.

I was drawn to a model that fosters an individualized approach to health because it allowed me to break out of the mold of what I believed health was: thin, hungry, and controlled. Similarly, when I work with clients, I really want to get to know them and understand their big picture so that we can devise, together, a workable plan. Its not about prescribing goals and ways of achieving them. Its about understanding each individual client, their goals, and what wellness means and looks like to them.

One philosophy Ive embraced as an athlete and trainer (and person) is the idea of eating for well-beinghunger, satiety, nutritional needs, and pleasureversus for weight loss. I am not a registered dietitian, so I dont coach people specifically around their diet and nutrition, but because most of the people who work with me are done with dieting but often still struggle with shifting old thinking patterns around food and fitness, one of the things I do is coach them to think differently about food as it relates to fitness. In my practice, theres no such thing as deserving or being allowed to eat certain foods because you exercised.

This is very deep work because we have been so conditioned to use this type of language.

I love the HAES model because it calls for joyful, life-enhancing movement. This is so important because for many people, fitness has been a punitive, negative experience. Ive had people share their fitness trauma dating back to elementary school, where they felt like they didnt belong and were pushed beyond their limits. This created a disconnect for them from physical movement. The HAES-informed model asks people to revisit fitness in a joyful way. Theres no right way to move and no one way to be more active. But thats a truth that can be difficult to keep in mind when were all wading through so much messaging about the best way to exercise.

After many years of struggling to find something that works, HAES has allowed me and thousands of women to reclaim health and movement in a way that aligns for them in the long-term.

Louise Green is a plus-size trainer, founder of the fitness program Body Exchange, and author of Big Fit Girl: Embrace the Body You Have. Follow: Instagram @LouiseGreen_BigFitGirl, Twitter @Bigfitgirl, Facebook @louisegreen.bigfitgirl

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Heres How the Health at Every Size Movement Made Me a Better Trainer - Self

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The Mediterranean Diet was picked as the best diet overall for 2020, according to new rankings released by US News and World Report.

An expert panel assessed 35 diets to come up with the final results, examining the evidence behind each diets claims. Specifically, they evaluated the likelihood of short-term and long-term weight loss, how easy the diet was to follow, how well it conformed to current nutrition standards, and whether it could be an effective tool for diabetes and cardiovascular disease prevention.

Diets that rounded out the top spots for best overall included the DASH (Dietary Approaches to Stop Hypertension) Diet (#2), the Flexitarian Diet (a mostly vegetarian diet; tied for #2), the WW (formerly Weight Watchers) Diet (#4), the Mayo Clinic Diet (#5), the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) Diet (tied for #5), and the Volumetrics Diet (food is divided into categories based on energy density; tied for #5).

The Keto Diet, which focuses on strict carbohydrate limitations and high-fat intake, was ranked at #34, with some experts noting that it could lead to nutritional imbalances and that there was insufficient evidence to suggest long-term weight loss. Other diets that made the bottom of the list included the Raw Food Diet (#31), the Atkins Diet (#32), the Whole30 Diet (#33) and the Dukan Diet (#35), which the experts thought was too restrictive, difficult to follow, and unlikely to result in long-term success.

As for diabetes prevention and management, the Mediterranean Diet (#1), DASH Diet (tied for #2), Flexitarian Diet (tied for #2), Mayo Clinic Diet (tied for #2), and Vegan Diet (tied for #2) were at the top of the list, while the Ornish Diet (#1), Mediterranean Diet (#2) and DASH Diet (#3) were voted best heart-healthy diets.

For those looking for a quick way to drop the extra holiday pounds, the experts chose the HMR (Health Maintenance Resources) Program (delivered meal replacement; #1), the Optavia Diet (similar to Medifast products; #2), the Atkins Diet (tied #3), the Jenny Craig Diet (tied for #3), the Keto Diet (tied for #3), and the WW Diet (tied for #3).

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For more information visit USnews.com.

This article originally appeared on MPR

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Experts Weigh In on the Best Diets for 2020 - Endocrinology Advisor

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Fed up starting a diet in January and finishing it in February?! Make this year different by being armed with all you need to know about the latest weightloss trends.

Are the most popular diets always the best? How do you sort fad from fab? We asked Clinical Nutritionist Suzie Sawyer, who gives us the lowdown. Shes picked the five diets likely to be the biggest this year, and explains how to pick the very best diet in 2020 for you (and what you need to watch out for)

What it looks like: Eggs and bacon for breakfast. Chicken and salad for lunch and steamed fish with mixed vegetables for dinner.

How it works: Its super-low carbs, with high fat, pushing the body into ketosis; where the body is forced into breaking down fat for fuel. Whilst theres certainly merit in keeping a diet low in carbs overall, which reduces the release of the fat-storing hormone insulin, following the Keto for a prolonged period can lead to acidosis or at the very least mood swings, constipation and energy lows.

However, its certainly very effective for weight loss and you can choose the rate at which you want to lose weight by closely monitoring the total number of calories youre eating on a daily basis. For example, if you want to lose a kilo per week (a sensible approach), an average-sized woman would need to eat around 1,500 calories daily. Around 65% of those calories would come from fat.

Pros and cons: Weight loss can be achieved quickly, and with around 30% of calories coming from protein, the body wont lose muscle mass, which frequently happens on weight loss plans. However, youre likely to have quite a few nutrient deficiencies especially calcium as the diet contains no dairy or other calcium-rich foods such as soya milk. If youre following a diet like this you might want to consider a high potency daily multivitamin and mineral such as Alive! Ultra Wholefood Plus.

Verdict: Probably not a diet for the long-term but can be effective for weight loss in the short term, with the potential of reducing the growing obesity crisis in the UK.

What it looks like: Spinach, mushroom and tomato omelette to start the day. Wild salmon salad for lunch and organic roasted chicken with mashed sweet potatoes, broccoli and peas for dinner. Its not going to be cheap!

How it works: Its basically a throw-back to caveman times! So, its based on meat, fish, vegetables, fruit, nuts and seeds. However, out go dairy, sugar, grains, legumes and beans. The good news is that since its based on healthy eating principles, with foods that are not processed or pumped full of hormones, its certainly not in fad territory.

Pros and cons: Your diet will be very clean with no refined foods allowed. It naturally follows that youll be getting a great range of nutrients. However, the Paleo Diet could lead to deficiencies in the mineral iodine, since dairy is one of the main sources. We know from our National Diet and Nutrition Survey (NDNS)2 data that 17% of women of child-bearing age are iodine-deficient. Iodine is key for growth and brain development during pregnancy.

Verdict: Its not a fad but it carries a high price tag!

What it looks like: Homemade beans on wholegrain toast for breakfast. Chunky vegetable soup with barley and tofu for lunch and vegetarian goulash with wholegrain brown rice for dinner. Youll not be hungry on this one!

How it works: The vegan diet contains no foods from animal sources at all, therefore it will naturally contain lots of nutrient-rich fresh fruits and vegetables, wholegrains, beans and legumes. Another positive of the diet is that since our food chain is far from perfect with tonnes of animal products being pumped full of chemicals and antibiotics, youll be escaping their onslaught!

Pros and cons: The vegan diet is generally nutrient-dense with good levels of lots of key trace minerals such as magnesium, potassium and calcium. However, vegans can sometimes miss out on vital vitamins, especially vitamin B12. Interestingly, tempeh is taking over from tofu in terms of popularity as a vegan protein source. Tempeh contains probiotics, which naturally encourage the bodys production of vitamin B12, so this could help to plug some of the gaps. However, taking a daily multivitamin is recommended.

Verdict: Veganism is certainly increasing in popularity, but many people have had to revert to eating some animal protein due to varying health issues, often associated with low protein intake.

What it looks like: Egg white omelette with spinach and mushrooms for breakfast. Chicken salad with avocado for lunch and roasted cod with veggies for dinner.

How it works: Its based on being In the Zone where your body better manages the insulin response and has more control of inflammatory issues. The diet requires a balance of 1/3 protein and 2/3 carbohydrates with just a small amount of monounsaturated fats from avocado, olive oil and nut butter.

Pros and cons: The great news about this diet is that it includes plenty of colourful foods every day and is much more likely to give the body the nutrients it needs; richly coloured fruits and vegetables are loaded with vitamins and minerals, plus antioxidants although starchy veg and highly sugary fruits such as bananas should be avoided.

However, its lacking in essential polyunsaturated omega-3 fats found in oily fish, nut and seeds. These fats are needed for hormone balance, glowing skin, healthy eyes, heart and brain. However, any diet that reduces inflammation can certainly promote longevity.

Verdict: Most criticism of this diet has been about its sustainability and the difficulties in maintaining it with a busy lifestyle.

What it looks like: Eggs, smoked salmon and avocado for the first meal. Chicken, broccoli and quinoa for dinner.

How it works: The usual routine is to skip breakfast and eat one meal around 1pm and another around 8 pm. The body is then fasting for 16 hours. This diet will produce weight loss because the body burns fat when its in the post-absorptive phase of digestion.

This means its not been fed for a while and insulin levels are low, allowing fat burning to happen. Problems can arise because there are only two windows of opportunity for eating well-balanced, nutrient-rich foods with a good proportion of macronutrients.

Pros and cons: There are many health benefits to this diet, especially relating to heart disease and inflammatory issues. However, it may be low in antioxidants, which can affect the immune system, because theres less opportunity for food intake overall.

Verdict: This needs to be strictly followed to stand any chance of the body getting what it needs.

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A leading clinical nutritionists verdict on the most popular and best diets of 2020 - woman&home

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WERE frequently told that the key to weight loss is simple just eat less and move more.

Yet with obesity rates as they are, its clear that for many people, its really not that simple at all.

There is, of course, another option for those who are seriously obese or overweight and conservative methods alone havent worked and thats weight loss surgery, also known as bariatric or metabolic surgery.

This type of surgery is available for people who meet certain medical and weight criterialy, at a substantial cost.

But why is surgery sometimes deemed necessary, and what does it involve?

Here, metabolic surgery pioneer Professor Francesco Rubino, lead of The London Bridge Hospital Metabolic and Bariatric Centre, part of HCA Healthcare UK (hcahealthcare.co.uk), and chair of bariatric and metabolic surgery at Kings College London, shares his views...

Severe obesity is a disease, not a lifestyle choice. Research shows that when we lose weight by diet, our body reacts by activating mechanisms that defend against that. In fact, hunger-stimulating hormones typically increase after diet-induced weight loss and our body also tends to reduce the amount of energy it utilises, making it difficult to maintain weight loss in the long-term, says Rubino.

These effects are not under control of our willpower and are ingrained in our biology. This explains why people who try diets almost invariably regain weight at some point. This isnt necessarily a lack of self-discipline, or a persons fault, as most people think, but the result of the way our biology works, defending a set, narrow range for body weight.

In people with severe obesity, this set point is too high but the mechanisms that normally defend against weight loss are still working and powerful, thus frustrating voluntary efforts to lose weight by eating less and exercising more.

There are different variations of weight loss surgery. The two most common are gastric bypass surgery, which divides the stomach into two smaller pouches and re-routes the small intestine, and sleeve gastrectomy surgery, a procedure that removes part of the stomach and shapes it as a tube or sleeve.

They were originally designed to reduce the size of the stomach but they actually change the physiologic mechanisms that regulate appetite, satiety and sugar metabolism, Rubino explains. There isnt a single procedure that fits everyones needs.

Different procedures have different actions, which may result in different potential to improve metabolic conditions associated with obesity, beyond weight loss, he adds.

Hence, the choice of procedure needs to be thoroughly discussed with a specialist and must be tailored to the individual patients need.

In the 1950s, when bariatric surgery was first introduced, understanding of the functions of the gastrointestinal (GI) tract was quite rudimental it was considered a mere digestive organ. So it made logical sense to think that by physically limiting the size of the stomach, or bypassing large portions of the intestine, one would be able to reduce the amount of food you can eat or the calories the body can absorb.

Research over the last two decades, however, has shown this isnt true, Rubino explains.

The GI tract is a complex, sophisticated endocrine and metabolic organ, something akin to a computer some call it the second brain that receives input from the food we eat and sends signals to other organs to regulate body weight as well as sugar metabolism.

Signals from the gut can inform the brain about calorie intake and accordingly regulate hunger and satiety. Other signals reach the liver and pancreas, where they can influence the production or action of insulin.

This explains why gastrointestinal bariatric/metabolic surgery is so effective in inducing and maintaining weight loss, and also why it can dramatically improve other metabolic diseases, especially type 2 diabetes. Research has clearly shown bariatric surgery reduces or abolishes the very mechanisms that normally resist weight loss. In fact, the changes in hunger and satiety hormones that follow bariatric surgery are exactly opposite to those elicited by dietary interventions.

Some argue that diet and exercise, rather than expensive surgery, should be used to treat diabetes or severe obesity. This idea is both ill-conceived and ill-informed.

In fact, theres definitive evidence that where surgery is indicated by current guidelines, lifestyle interventions alone are no longer sufficient to achieve adequate disease control, says Rubino. On the other hand, in people with mere overweight or mild, uncomplicated obesity (BMI under 35 without other metabolic disease), surgery isnt indicated and isnt a replacement for a healthy lifestyle, which can still be effective in preventing progression towards more severe obesity.

Hence, suggesting lifestyle interventions and not surgery should be the way to treat severe obesity is at odds with both scientific evidence and logic.

Suggesting use of only lifestyle interventions in people with severe obesity (a full-blown disease) is tantamount to suggesting one should use lifestyle changes instead of surgery or chemotherapy to treat cancer.

Theres a range of criteria for having weight loss surgery. These may include having a BMI of over 40, or having a BMI of 35-40 if youve already developed health complications that may improve with weight loss. Patients will need to be committed to long-term healthy changes after the surgery too.

Recent clinical trials have shown that in patients with type 2 diabetes and obesity, metabolic surgery is more effective than any other available therapy, says Rubino.

Currently, the National Institute for Health and Care Excellence (NICE) and international guidelines recommend metabolic surgery be considered to treat type 2 diabetes patients and those with a BMI of 30 or over. However, only 0.2% or less of eligible patients have access to such surgery.

A number of factors can deem people unsuitable for surgery too, including: People who dont suffer from severe obesity or its complications. Bariatric surgery is generally safe but this doesnt mean its an appropriate or proportionate approach to deal with less severe overweight levels, where lifestyle changes have been shown to prevent progression toward severe obesity or diabetes in many patients, says Rubino.

Also, people who are candidates for surgery but would be unsafe to operate on. Though bariatric surgery is less life-threatening than obesity or diabetes, its still major surgery and requires general anaesthesia, he adds.

And people with conditions that can undermine compliance with nutritional supplementation.

Bariatric surgery can alter the absorption of certain vitamins and micronutrients, so patients need to rigorously take nutrient supplements, lifelong.

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When is surgery the best solution to obesity? - Echo Live

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DASH stands for dietary approaches to stop hypertension and was developed in the early 1990s when the National Institutes of Health was researching ways to lower blood pressure.

Since then, studies have found that the DASH diet can help lower blood pressure and prevent heart disease in people over time.

Here's what you need to know about the DASH diet.

The DASH diet focuses on nutrient-rich foods that are low in sodium, like many fruits and vegetables.

"For too long we focused just on cutting down on sodium," said Lisa Sasson, a registered dietitian and clinical professor of nutrition and food studies at New York University. "We now know that including more of the other minerals that are in plant-based foods is very helpful and beneficial."

The NIH offers a helpful guide for following the DASH eating plan, with recommended serving sizes based on your daily calories and examples of the best foods to eat. It mainly recommends:

So if you're following a diet of 2,000 daily calories, a day on DASH might look like this:

Specifically, you'll want to eat foods that are high in potassium, magnesium, calcium, and fiber. Some examples of DASH-approved foods are oatmeal, leafy greens, potatoes, apples, bananas, oranges, fish, and mixed nuts.

A 2017 study published in the Journal of the American College of Cardiology examined 412 participants with pre-hypertension or stage-one hypertension. The study found that the participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day for 30 days straight saw a greater reduction in their systolic blood pressure than participants who ate a standard American diet.

Moreover, the higher a person's systolic blood pressure was at the start of the study, the greater the improvement they saw from following a low-sodium DASH diet. For example, people whose original systolic blood pressure was greater than 150 mm Hg saw a decrease of as much as 15.54 mm Hg, whereas people whose original systolic blood pressure was less than 130 mm Hg saw a drop of as much as 2.07 mm Hg.

A 2014 review in the journal Nutrition, Metabolism & Cardiovascular Disease found that the DASH diet was also associated with lower diastolic blood pressure as well as systolic blood pressure.

And while these two studies didn't examine the diet's effect on blood pressure in the long term, a 2014 study published in the American Journal of Hypertension found that a 16-week structured DASH diet was associated with lower systolic blood pressure for the next eight months.

Moreover, a2018 study published in the British Journal of Nutrition of 1,409 participants over 24 to 28 years found that living by a DASH diet might also improve a person's cardiovascular health, as it was associated with higher levels of HDL cholesterol and lower pulse wave velocity, a measure of a person's arterial health. Cardiovascular health was even better for people who paired the DASH diet with regular exercise, the study found.

However, the benefits of this diet may extend beyond hypertension and heart health.

"Although the original research was about the benefits of the DASH diet on hypertension, it would be a diet I recommend for everyone," Sasson said.

She said it's a diet that's easy to follow, since it isn't very specific and there aren't many restrictions, aside from cutting out excessive sweets the NIH recommends five servings of sweets a week at most.

"The diet is very safe and sustainable for anybody who's looking to eat healthier," Sasson said. "It's exactly how we would advise all people to eat."

While the main focus of this diet is not weight loss, Sasson said many people do end up losing some weight on the diet, since many of them are eating healthier, less processed foods, and cutting back on snacking. A 2016 study found that the DASH diet was more effective for weight loss than other low-energy diets, especially for participants who were overweight or obese.

According to Sasson, the DASH diet is also a good way to educate people on what healthy meals look like, especially when so many of us eat on the go and opt for processed foods.

"We should look at it as one of the healthiest ways to eat," she said.

More here:
The DASH diet is one of the healthiest ways to eat - INSIDER

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The end of one year and the beginning of the next is for many, a time to look back and reflect on all that transpired over the past year.

Good, bad or indifferent, its a time when many people feel compelled to make changes for the upcoming year.

Enter the New Years Resolution. Whether you actually call it a resolution or simply make a promise to yourself, set specific goals or just plain decide to do things differently, change is the aim of the game.

Health, weight loss, finances, relationships, quitting smoking statistically January is the month when most people commit to getting started. January is also the same month most will throw in the towel.

A study done by the University of Scranton revealed that a mere eight percent of those who made resolutions in 2018 actually followed through with their plan and achieved their goals, while a whopping 80 per cent did not. As it turns out, the make or break window of time is extremely short.

Strava, a fitness social network, tracked data for over 31.5 million users and reported they were actually able to pinpoint the date people called it quits. Strava discovered that Jan. 12 a mere 12 days after making their resolutions is the day people gave up.

And with the other data showing 55 per cent of those failed resolutions were health related, its safe to say theres a lot of folks out there tackling the same resolutions again this year.

Change is never easy but it doesnt have to be impossible. With that in mind, here are five simple steps that will help keep you on track to achieving your health and weight loss goals in 2020.

Know your why. With weight loss, there is typically a short-term and a long-term why. Wanting to fit into a dress for a class reunion, or feeling confident in your bathing suit for that cruise at spring break are examples of short term.

A long-term why is something that usually comes from a place of emotion. Something deep down inside that really resonates with you in a big way to support your new healthier lifestyle and will tug at your heartstrings and bring you back on track when life happens to try and knock you off course.

Stay away from diets. The results you experience will likely be short-lived as statistics say that less than one per cent of people can maintain a diet for life. Opt instead for a program that focuses on health, nutrition and lifestyle to help you get results that stick.

Set weekly goals and be realistic in your expectations. Consider setting goals to implement healthier lifestyle choices and building on those each week rather than choosing a number of pounds. Putting the pieces in place to fill nutritional gaps and stabilized blood sugar will allow the body to naturally release fat and lose weight. That extra weight did not suddenly appear overnight so be patient and kind to yourself.

Celebrate all wins, especially the small ones. Small things done consistently over time will get you huge results.

Be all in at one per cent. Im sure youll agree that you can do something for your health one percent better tomorrow than you did today. And when you do this everyday, just think where youll be next year? Not making weight loss resolutions again that's for sure.

And remember, the scale is not the only way to measure success. Maybe you didnt lose any weight this week but youve noticed your clothes are fitting better. Perhaps youre sleeping better and now have so much more energy. Or the bloating and discomfort is finally gone and youre feeling better than you have in years. Or maybe those sugar cravings are finally gone. These non-scale victories are just as important because they show improvements to overall health.

So, regardless how far you went (or didnt) with your weight loss and health goals last year, 2020 is a New Year, and todays a new day. If youre not living with optimal health and feeling your best, then I invite you to follow the steps and set your sights on health this year. Set a 2020 vision and get clear on where you want to take your health this year. Know your why. Begin today making small changes, and better choices consistently. Be all in, one per cent at a time. And imagine where youll be this time next year.

A happy, healthy and blessed New Year to all.

More:
Five ways to weight-loss success | Life - The Daily Courier

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Adeles transformation is the talk-of-the-town these days and it involves weight loss without exercising. Rolling in the Deep singer, who looks like a Sarah Paulson doppelganger now followed a strict diet plan with no exercise. The question is, is this a healthy way to lose fat? The answer might surprise you.

English-singer songwriter Adele is in the news for her weight loss transformation. The 31-year-old superstar who has morphed into a Sarah Paulson look-alike looks beautiful but I think Adeles weight loss program is not a long-term approach.

Why is Adeles weightloss plan unhealthy if it works? Well, to answer the question Id like to pose a counter-question. Gene altering chemicals like SARMS and other steroids also work but do you think it is healthy? My guess is, most of you will not agree with this notion.

From what we know, Adeles transformation is 90 percent dieting and involves little to no exercise. Now, unless theres some medical condition restricting her, the absence of any sort of exercise makes no sense.

A good workout routine is not just a tool to look good but rather a complete lifestyle. It aims at keeping your mind and body healthy as we age. The inspiration behind Adeles weight loss program is pure fat-loss and the lack of a good workout routine is depriving the British star of so many health benefits.

Here are some of the major health benefits that are lacking in Adeles routine. According to MedlinePlus here some of the advantages:

It helps in losing fat.

Reduces the risk of cardiovascular diseases.

Maintains blood sugar and insulin levels.

It improves mental health and mood.

Increases your concentration level.

Helps people with insomnia.

It also improves your sexual health

These are just a few of many good things that may or not be a part of Adeles routine. A program like hers might work well for short-term but its not a healthy longterm option.

See the original post:
Adele's Weight loss Transformation | Is it Healthy? - Dankanator

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