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"Dopamine fasting" may be Silicon Valley's latest wellness trend but does this sciency-sounding fad actually have evidence to back it up?

During a so-called dopamine fast, extreme practitioners abstain from any experience that brings them pleasure, including but not limited to sex, food, exercise, social media, video games and talking, according to Vox. Some people go so far as to avoid making eye contact, chatting with friends or even performing moderately-fast movements, all in an effort to avoid stimulation, the New York Times reported.

By taking a break from sins and small pleasures, fasters attempt to "reset" the brain's reward system, a network wired, in part, by a chemical called dopamine. After a fast, they report feeling more focused and finding more joy in the activities they'd avoided, according to Business Insider.

Despite its supposed benefits and good intentions, dopamine fasting has stirred up controversy.

Dr. Cameron Sepah, a psychiatrist who helped popularize dopamine fasting, has argued that some people have pushed the practice to an unfounded extreme and attracted attention from "clickbait journalists" bent on "mocking Silicon Valley." Meanwhile, some recent news articles have argued that the trend oversimplifies the role of dopamine in the brain to the point of being inaccurate.

To clear up any confusion, Live Science spoke with experts about the neurobiology of addiction, tried-and-tested therapeutic practices and the many roles of dopamine in the brain. The take-home message is that "dopamine fasting," though perhaps poorly named, grew out of established methods in addiction therapy and may be beneficial if executed properly.

Related: 10 Things You Didn't Know About the Brain

First and foremost, dopamine is a neurotransmitter a chemical passed between neurons like hand-written notes between schoolchildren. Neighboring neurons pass these "notes" through intricate networks in the brain. By exchanging neurotransmitters, brain cells work together to process information and direct behavior, according to BrainFacts.org. Many brain networks rely on dopamine to function properly, including a collection of brain structures seated in the center of the organ known as the "mesolimbic reward pathway." This evolutionarily ancient pathway helps control our response to rewards, like food, sex, and drugs, according to the Incahn School of Medicine at Mount Sinai.. From this pathway, dopamine ventures out to other brain regions that shape our memory, expectations, emotions and reactions about rewards.

Although often described as a "feel-good" chemical, dopamine doesn't work by triggering feelings of pleasure and happiness in the brain's reward center, Michael Treadway, a clinical psychologist and neuroscientist at Emory University, told Live Science.

"This is still hotly debated but I think most dopamine researchers today would agree that dopamine is not about pleasure," Treadway said. Instead, dopamine may be more about motivation, the willingness to expend effort to reach goals and gain rewards, he said. But that said, the chemical serves many functions in the brain.

The exact action of dopamine depends on which neurons send and receive the chemical, and where those cells sit in the brain. But generally speaking, dopamine acts as a kind of "switchboard" that tunes how different brain areas handle incoming information, Treadway said. The chemical helps direct our attention, budget our energy levels and literally move our bodies through space.

It's not actually possible to completely "fast" or eliminate dopamine from your body with lifestyle changes, which is lucky because doing so would likely have serious consequences.

"Obviously, if you were actually to fast from dopamine it would probably be fatal," he added.

It's important to note that, despite the name, the original idea behind dopamine fasting is not to literally lower dopamine levels.

"The goal is not to reduce dopamine or elicit functional brain changes," Sepah, who is a clinical professor of psychiatry at the University of California, San Francisco, told Live Science in an email. Instead, dopamine fasting encourages people to reduce the "time spent on problematic behavior," he said.

Still, research shows there is a connection between dopamine and problematic behavior, such as drug abuse.

When the brain picks up clues that it may soon receive a reward whether that reward be food, illicit drugs or likes on social media a flash of dopamine zaps the reward pathway, according to Slate. Another hit of dopamine comes with the reward itself. Addictive substances and behaviors repeatedly bombard the reward pathway with huge surges of dopamine, and over time, the brain morphs in response.

"When we image [drug users'] brains, we find that in the immediate aftermath of using they actually have less dopamine and fewer dopamine receptors than those who don't use drugs," said Dr. Anna Lembke, an associate professor and medical director of addiction medicine at Stanford University.

All addictive drugs cause dopamine levels to spike in one way or another, Lembke said, and in response, the brain weakens or eliminates the receptors built to respond to the chemical. That means drug users need more of the substance to elicit the same surge of dopamine, and that other rewards, like food and social interaction, steadily lose their appeal.

As a clinician, Lembke recommends that her patients with drug addictions enter a "period of abstinence" in order to reset the brain's reward system. By its rpurest definition, a period of abstinence is not unlike a dopamine fast, in which people abstain from problematic behaviors.

"I call them detox periods," Dr. David Greenfield, an assistant clinical professor of psychiatry at the University of Connecticut School of Medicine, told Live Science. "We go through a period where we allow those receptors to calm down."

Greenfield treats a destructive behavior that may impact the Silicon Valley folks drawn to dopamine fasting: compulsive internet and technology use. Dopamine surges in the brain's reward system each time we so much as glance at a smartphone or laptop screen, he said, and rewarding notifications and media pop up unpredictably whenever we go online. People grow addicted to devices, just as they do to drugs, Greenfield said. Lembke said she has witnessed the phenomenon, too.

"People are coming into my clinic with severe, pathological, compulsive use of these interfaces," she said. Although internet and video-game addictions have yet to be recognized as true disorders in the bible of mental health disorders, the DSM-5, experts recognize that both substance use and excessive screen time wreak similar havoc in the brain. And just like drug addiction, the goal of treatment "is to detox from the most problematic sites and content," Greenfield wrote in a 2018 article on internet and video game addiction.

But after the initial period of abstinence, the real work begins, he added.

Related: 7 Ways to Short-Circuit Kids' Mobile Addiction

The buzz around dopamine fasting blew up around what people do (or don't do) during the fast itself. But in the long term, fasters must take additional steps if they aim to overcome their problematic behaviors.

"One of the things that happens when people initially cut themselves off from these rewards ... is that they suddenly become aware of themselves and their bodies in a new way," Lembke said. Without substances, screens or other stimuli to distract them, people suddenly become reacquainted with themselves, she said. "That, in fact, can be terrifying for people."

To move past these withdrawal periods and avoid relapse, people must address the roots of their addictive behaviors, Greenfield said. For example, people practicing compulsive internet use must learn how to place healthy limits on their use of the technology. Just like those addicted to drugs, they must come to recognize and cope with triggers that push them toward destructive behavior.

Mental health professionals can guide people through this process using standardized techniques like cognitive behavioral therapy (CBT), a protocol that helps people re-evaluate their patterns of thinking and behavior, and better cope with difficult situations, according to the American Psychological Association. (Sepah claims his recommended version of dopamine fasting is actually based on CBT techniques aimed at empowering people to overcome unhelpful impulses.)

"The idea is to ... temper our consumption" of rewards, Lembke said. In an age in which we enjoy easy access to addictive substances and a million other distractions pull at our attention, sometimes, we must "consciously abstain" from behaviors that could spiral out of control, she said.

That said, you probably shouldn't cut out all pleasurable experiences from your life, Greenfield added.

"I don't think it's realistic, and I'm not even sure it's healthy" to completely eliminate all pleasurable experiences, he said. "I am not familiar with any programs that advocate for that, and that's certainly not within the realm of typical medical treatment."

Originally published on Live Science.

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Oh motherhood! When we embark on the amazing journey of carrying, giving birth and raising a child, we learn many concepts that we could not define before like perineal tear, hipbath, and for many of us unfortunately also diastase recti.

This condition is also referred to as DRA (Diastasis recti abdominis) and is the culprit of many "mother's stomach" the one we can not seem to get rid of completely after pregnancy.

From a medical point of view, diastasis recti, according to the Mayo Clinic, occurs when:

During pregnancy, the growing uterus stretches the muscles in the abdomen. This can cause the two large parallel muscle bands that meet in the middle of the abdomen to separate a condition called the diastasis recti or diastasis rectiabdominis. Diastasis recti can cause a bulge in the middle of the abdomen, where the two muscles separate.

In Mom terms, it's the frustrating post-baby pooch that does not go away when baby weight does, and often leads to the question of when you're due while holding your two-year-old child in your hand. (I'm not talking from experience or anything! * Ahem *)

It is also what can cause jeans not to sit properly, even if they are the same size / weight as before pregnancy. In extreme cases, diastasis may be associated with lower back pain, abdominal pain and even pelvic problems.

Note that this is not a tear, but a stretching of the connective tissue along the Linea Alba (where the abdominal muscles meet).

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Why is this happening? It begins with the obvious stretching of the abdomen and the extra pressure of the baby. Now add the hormonal changes that soften the connective tissue and ligaments to allow this stretch to occur, and you have a prescription for the separation of the abdomen.

From my personal experience I am grateful to friends who told me about the condition for the first time years ago and shared diastase recti exercises and remedies that have helped.

As mothers we share advice and show our concerns about everything from breastfeeding to potty training. However, we are more reluctant to deal with abdominal, urinary, and pelvic problems that may occur to many of us after birth. This post-baby puppy bothers us every time we close our jeans, but we do not talk about it. We pee when we sneeze or laugh, but we take care of it privately and hope it does not happen again.

The fact is that there is a good chance that diastase recti is the reason for what plagues us.

Statistically, 98 +% of women have diastasis after delivery. It is more likely if:

It is also important to note that while abdominal wall separation is more common in pregnant women, pregnancy is not the only cause. Men and children can also be affected by unusual internal abdominal pressure, eg. For example, after an operation or an injury, suffer from a separation. (This video explains more.)

Thankfully, we've come a long way in recent years to understand diastasis recti and talk about it. There are now some great resources that can help resolve a mild diastasis, such as: B. certain exercises and tools. (More below.)

I gladly share the advice that helped me to discover my own diastasis and how to start the core rehabilitation process.

During my pregnancy with my first child, I continued to do abdominal exercises such as crunching because I thought this would help my body stay fit and recover faster after pregnancy.

It turned out that it did the opposite. After this pregnancy, I noticed that my stomach never had its former "flatness" (again with the medical terms ). I gathered the courage to ask my brother-in-law, who is also a personal trainer, for ideas on how to get my mother's stomach back into shape.

Interestingly, he said that exercises like crunches are not even as effective at boosting nuclear power. Instead, he recommended bodyweight exercises, kettlebells, and pull-ups.

While his six-pack seemed to speak, I knew enough to know that these exercises could do more harm than good during pregnancy or after birth if they were not modified.

Enter Fit2b (link below) and several other programs that I love that are specifically designed for mothers looking for safe abdominal exercises.

After learning what Diastasis is, I ran a self-test to see if I had it.

According to Fit2b, I followed the program for my self-test:

How it goes:

Emily von Holistic Squid explains the basic steps for checking a diastase:

Do not worry, this article contains excellent instructions and a video explaining how to check a diastase itself, and the graph shows the possible types of abdominal separations that can occur:

This video also gives a visual demonstration of the process:

Unfortunately, dealing with Diastase Recti is not as easy and straightforward as many natural remedies.

From what I have read and the programs I have used, many minor home-based separations can be helped with special exercises (these have helped me), but in severe cases sometimes a physical therapist or even surgery may be required.

For me, exercises in previous pregnancies were enough, although I had to rely on YouTube videos and exercises shared by friends. Now there are several specific programs created by DRA experts. I will use these as soon as the little one arrives. In fact, many of you have recommended these programs in comments and on social media (if you've used either one, let me know in the comments and share your experience!)

Here Lorraine shows breathing exercises that isolate the transverse abdominal muscles as a first step in solving the problem:

As with many aspects of nutrition, what you avoid can sometimes be just as important as what you do

Sources agree that many exercises aimed specifically at nuclear power should actually be avoided when a person has an abdominal dissection. Movements such as crunches, sit-ups and boards can aggravate the situation rather than improve it. To quote this article from MutuSystem.com:

Normal crunch or sit-up treatment is generally not recommended for postpartum women, especially if we know that there is a diastasis recti or DRA. This is because the way a crunch is performed greatly increases intra-abdominal pressure, pushing your organs outward against or through the gap and down to the pelvic floor directions in which you really do not want your Organs use force.

Even if you do not have diastase recti, recent research suggests isolation exercises such as sit-ups and crunches are stressful to the back and are not effective anyway (Harvard Health agrees).

That's the question I always had

Since the vast majority of postpartum women have DRA and pregnancy and stress aggravate the problem, can anything be done to stop it from the beginning or to avoid it during pregnancy?

Until this pregnancy I was not aware that it is actually possible to check and process a separation during pregnancy. and maybe even easier to recognize at this point.

I found these questions and answers about diastase in pregnancy very helpful. In short, pregnancy does not lead to separation, abdominal pressure does, but pregnancy often contributes to this pressure.

There have been cases of women who have been able to reverse a separation during pregnancy, and there are measures that can be helpful during pregnancy, including:

The sources seem to be divided on this topic. My personal experience has helped a lot immediately after delivery and for a few weeks in conjunction with approved exercises (after I was allowed to do them).

My midwife in previous pregnancies and the Fit2b program recommend an abdominal splint, especially in the short time after delivery. The Tummy Team website contains some great articles and resources that explore the potential benefits of rails.

The MuTu system offers a different perspective, suggesting that the splint does not support the reconstruction of the abdominal muscles and impairs the body's ability to correctly solve the problem.

Given the shared research and sources, this is an issue that I personally talked to my midwife before I made a decision. As I said earlier, splinting in the past has helped my postpartum pain and healing, but I've used it in conjunction with exercises and had good results.

I have several friends who have benefited from visiting a physiotherapist for a short time to address their specific problems with diastase recti. I did not do it personally, but I would definitely do it if I had a serious separation. To find a therapist specializing in DRA problems, visit the website of the American Physical Therapy Association and select "Women's Health".

Do you have diastase? What helped you? Please share your experience in the comments, as this issue seems to affect many of us!

Swell:

This article was written by Dr. med. Scott Soerries, family doctor and medical director of SteadyMD, medically reviewed. As always, this is not a personal medical advice and we recommend that you talk to your doctor.

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The popular weight-loss trend ofintermittent fastingisnt going anywhere and has only continued to gain steam, with celebrities likeKourtney Kardashian,Hugh JackmanandChris Prattextolling its virtues. The latest stars to jump on the fasting bandwagon areJenna Bush Hager and Hoda Kotb, who decided to try intermittent fasting together (and publicly weighed themselves on camera on Today with Hoda and Jenna).

So what, exactly, is intermittent fasting? Intermittent fasting is a weight loss or weight control strategy where youre cycling between periods of eating and fasting,Sarah Adler, PhD, a psychologist with the Stanford Eating Disorder and Weight Control Clinic, tells Yahoo Lifestyle.

There are several ways to do intermittent fasting, but it typically involves choosing a specific window of time in which you can consume food or caloric drinks. It can be as simple as skipping breakfast and eating at noon or finishing your last meal earlier, says Adler.

One popular method is 16:8, where people fast for 16 hours and only eat during an 8-hour window, such as noon to 8 p.m. While fasting for 16 hours does sound like a lot, keep in mind that includes (hopefully) 8 hours ofsleep. Theres also the 5:2 method whichJimmy Kimmelfollows where people eat restricted calories (such as 500-600 calories per day) for two nonconsecutive days and then eat normally for the other five days.

For many who are able to stick with it, intermittent fasting is the magic bullet forweight loss. Ive seen a lot of people who have struggled with weight loss and have done intermittent fasting, and it seems to be the magic bullet for them,Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center, tells Yahoo Lifestyle. Its because people are not eating as much.

Theyre also eliminating late-night eating, which can include less-than-healthy options like chips and ice cream. Once they stop eating after dinner, that alone helps a lot of people start to lose weight, says Weinandy. For a lot of people, theyre not eating those extra 300 or 400 calories.

Intermittent fasting can also have a diuretic effect when the body gets rid of excess water which leads to some fluid weight loss as well, according to Weinandy.

However, its worth noting that some researchers say theres not enough scientific evidence on the long-term weight loss effects of intermittent fasting. The research based on the efficacy of intermittent fasting is fairly limited in humans, so most is anecdotal, says Adler. In addition, a 2018 Germanstudy described as the largest investigation on intermittent fasting to date involving 150 overweight and obese people on either intermittent fasting or conventional calorie-restricting diets, who were examined over the course of a year, found that intermittent fasting wasnt any more effective at weight loss than calorie restriction.

That said, intermittent fast has other health benefits. Insulin levels go down, says Weinandy, because if youre not taking in any food, especially carbohydrates, our blood sugar isnt going up.

Adler explains that when you eat carbs, for example, the body breaks it down and converts it into sugar (glucose). But if you eat more than your body can use for energy, the sugar gets stored in fat cells."Insulin brings sugar into fat cells and keeps it there," says Adler. "Between meals, our insulin levels go down and our fat cells release the stored sugar to use as energy. Intermittent fasting allows for insulin levels to drop so that [stored sugar] gets burned off."

There are other positive metabolic effects, including an increase inhuman growth hormone. Its important for muscle maintenance, especially as we get older, says Weinandy. Intermittent fasting also appears to help on a cellular level torepair DNA, says Weinandy, by triggering autophagy the bodys way of cleaning out damaged cells to then generate new, healthy ones.

However, not all types of intermittent fasting are created equal. Research around intermittent fasting that shows health benefits are really limited to a very specific kind of intermittent fasting basically, the 16:8 method, points out Adler. The health benefits have not been shown to be associated with other forms of intermittent fasting, like the 5:2 method.

Most side effects are fairly minimal, notes Adler. When people first start intermittent fasting, some may experience mild headaches or lightheadedness. In some cases, people who are not following the 16:8 method may find themselves overeating at other meals. With intermittent fasting, 16:8 has been shown to reduce overeating in other meals, says Adler. Outside of that is when youre getting overeating, increased hunger, and loss of energy.

The eating method also isnt right for everyone, says Weinandy. For example, some may find that skipping breakfast in the morning isnt sustainable. In that case, not snacking after dinner, such as cutting off food by 8pm (or earlier in the evening), may work better for them. Dont go hot and heavy into it, suggests Weinandy. Gradually stop eating after dinner.

Adds Adler: "People need to use an approach that works for them and is sustainable for them.

In general, its considered pretty safe for the majority of people, says Weinandy. But women who arepregnantor are trying to get pregnant, as well as women who arebreastfeeding, should not attempt to do intermittent fasting. Also, Anyone who has a history of eating disorders should not be intermittent fasting, notes Adler. People with heart conditions and diabetes who are interested in trying the method should be monitored by a physician, who is knowledgeable about metabolic conditions.

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Many people want to lose fat around their legs. Focusing on exercises that tone the leg muscles, and making lifestyle changes to lose weight, can help people achieve this.

Everyone has some leg fat, and how much a person has varies among individuals. It is, however, more common for females to store fat in their legs than males.

While it is not possible to reduce weight loss in one specific area of the body, people can achieve toned legs by doing exercises that target and strengthen key leg muscles, while reducing body fat overall.

In this article, we look at ways to tone the leg muscles and reduce body fat. Using a combination of the following techniques will be most effective.

According to sports research, it is not possible to target weight loss to just one area of the body. If a person starts losing weight, they tend to do so across their entire body. This means that any weight loss techniques can work for reducing leg fat.

In one small-scale study, researchers asked volunteers to do 960 to 1200 leg press repetitions for 12 weeks using just one leg. The results indicated that the training was effective in reducing fat mass all over the body and not only in the trained leg.

Exercise is one of the best ways to reduce body fat, including leg fat. When developing an exercise program, the Physical Activity Guidelines for Americans recommends using both strength training and aerobic exercise.

Strength training involves performing exercises against resistance to build strength and muscular endurance. Forms of strength training include using dumbbells, resistance bands, and bodyweight exercises. Strength training builds lean body mass and may help decrease body fat.

The American College of Sports Medicine recommend performing 810 multi-joint exercises 23 times a week. Multi-joint exercises work various muscles at the same time, which burns more calories and encourages weight loss.

Strength training, multi-joint exercises that can help tone and define the leg muscles include:

Aerobic exercise is cardiovascular training that increases the heart rate and breathing rate. It includes activities such as:

Aerobic exercise can consist of working at a steady pace or doing intervals, which involves alternating between high and lower intensity. Aerobic exercise burns calories, which may promote overall fat loss.

Regular aerobic exercise also makes your heart and lungs stronger.

One small-scale study assessed the effectiveness of sprint interval running on decreasing fat mass in women. They reported that 15 women who ran sprints 3 times a week for 6 weeks reduced their body fat by 8%.

There is no one specific diet that aids in losing leg fat. In general, a person will lose weight if they use up more calories than they take in. Healthful foods usually have fewer calories, such as fruits and vegetables. The best diet for an individual is one that they can stick with.

For a healthful diet, the National Institutes of Health (NIH) recommend eating:

Eating plenty of high fiber foods can help with weight loss. The body takes longer to digest high fiber foods, so they make a person feel fuller for longer.

Many people turn to low carbohydrate diets, which involve restricting carbs and eating foods high in protein and healthful fats. Studies show mixed results on whether these diets work better than others, but some research suggests low carb diets are effective for weight loss.

One randomized control trial, for example, reported that people following a low carbohydrate diet saw a more significant reduction in weight than those on a low fat diet.

When people lose weight, they tend to do so all over their body. Some people lose fat in certain areas before others, and this varies between people. Eating a healthful diet will have many health benefits alongside weight loss.

Read more about the benefits of healthful eating here.

Alcohol intake can contribute to weight gain. Alcohol often contains a high number of calories and does not provide nutritional value. Drinking too much can contribute to excessive increases in body fat.

In addition to the calories from alcohol, drinking large amounts of alcohol may also lead to poor nutritional choices, such as overeating. Avoiding overconsumption of alcohol may help reduce weight gain and the development of leg fat.

High stress levels can have adverse effects on a person's health, and that may include excessive weight gain. Stress may lead to changes in appetite and overeating. Chronic stress also affects hormone production, which contributes to weight gain and an increase in fat across the body.

One 2017 study reported that people with higher levels of baseline stress gained more weight over 6 months than those with lower stress levels.

Finding ways to relax, such as meditation, deep breathing, box breathing, and relaxation exercises may help combat chronic stress.

Not getting enough sleep may increase a person's chances of gaining weight, including leg fat. Sleep plays a part in the regulation of various hormones, including those that may affect hunger. For example, the hormones leptin and ghrelin, which help regulate appetite, are both affected by lack of sleep.

Sleep deprivation causes an increase in ghrelin, which stimulates the appetite. At the same time, lack of sleep decreases the production of leptin, which reduces hunger. The change in hormone production can lead to overeating and weight gain, resulting in more leg fat.

Getting enough sleep, which the National Sleep Foundation recommend to be 79 hours a night, helps regulate hormone production.

It is not possible to reduce fat on the legs alone. However, reducing body weight, in general, can also help decrease leg fat. The best way to lose leg fat is by combining exercise, diet, and a healthful lifestyle. Exercise should include both aerobic exercise and strength training.

Read about more tips for successful weight loss.

Decreasing the number of calories consumed also promotes fat loss. There is a variety of diet approaches available. Individuals concerned about their overall body fat or leg fat should talk with their doctor to determine the best options for losing weight.

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For the study, participants were split into a group of two. While one group received a low-calorie diet (particularly low on carbs), the other group was allowed to have the same breakfast, but with some additional carbs by allowing them to have something sweet-like chocolate, doughnuts or a slice of cake. Both the breakfasts were also rich in protein as well. The study was conducted over a period of eight months.

After the time period finished, participants in both groups were able to lose weight. However, in the last four months of the study, it was seen that people in the first group who weren't allowed a dessert regained some kilos and weren't able to sustain weight loss, as compared to the 'dessert' group-who were able to reduce their cravings in the long run and reported feeling satiated and less hungry too.

According to doctors, the prime idea behind losing weight is to not just lose the fat and the extra weight but also modify the appetite by reducing cravings in the long run which could prevent piling on the lost kilos.

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Weight loss: The perfect time to eat a dessert - Times of India

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DEAR HARRIETTE: In recent years, I have gone up a size almost every year. It's awful. I have been working like crazy at an office job that doesn't allow me to work out much. I know it's not healthy for me to have put on so much weight.

I recently started buying stretchy clothes so that I wouldn't have to keep upgrading my wardrobe, but I know that's not a real solution. What do you recommend to help keep off the pounds? -- Need to Lose Weight

DEAR NEED TO LOSE WEIGHT: It is time to evaluate your priorities. Yes, a time-consuming job is understandable, but if you don't have your health, your fancy job won't matter at all. You should make time to exercise at least three times a week. Do your best to carve out time for this.

To lose weight, though, the biggest culprit that health educators point to is what you eat or drink. The number of calories that you ingest daily has a direct effect on how much weight you gain, maintain or lose. What you can do right now is to change your eating habits. Cut down on carbs. Eat more fruits and vegetables. Drink water. Don't eat late at night. If you follow these simple rules, you can start to shed pounds.

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DEAR HARRIETTE: A new restaurant just opened up in my neighborhood, right next door to a restaurant that has been dying on the vine for years. I am friendly with the owner of the old spot, and I feel kind of bad going to the new place, but I want to check it out. It is drawing crowds of new customers. But it's sad and awkward to see the old restaurant sitting there empty. I feel bad when they see me go over to the new place. I have stopped going to their place because I'm not sure what to say. What should I do? -- Split Loyalty

DEAR SPLIT LOYALTY: If you still like the old place, don't give it up entirely just because a new one has joined the block. Be brave and go to both. When you visit at your friend's place, do not feel that you have to give a report about the new place. Instead, just be present and with them during your time together. If they ask you questions about the new establishment, tell the truth. Be careful not to bad-mouth the other place because you are with your friend. Be neutral and honest. If you notice things they can do that may enhance their own experience, you can share, but be careful. You do not want to be in the position of savior. Stay in the role of friend.

You can tell your friend that you will always appreciate them and be a customer, but you do intend to visit the other restaurant from time to time.

We'll send breaking news and news alerts to you as as they happen!

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When it comes to dieting, it can be hard to find one that suits you and your needs.

However, it's important to note that some eating patterns have more scientific backing than others.

We take a look at the ones that will get you shredded, while others may make you sick.

Wine and Egg Diet

In 1977, Vogue magazine published a "crash diet" for women called The Wine and Egg Diet.

As the name implies, this unusual and restrictive eating plan includes lots of wine and eggs, plus some steak with lemon juice, and coffee.

It may sound pretty good, but that's all you can eat for three days straight. You can have wine at breakfast and are encouraged to drink up to a bottle a day, with the diet promising that the follower will lose 2kg.

Recently, the diet went viral online, with many women trialling it. Most reported feeling dizzy and lethargic. They also experienced strong stomach pains.

Even if they did lose a little weight, all the participants agreed that they would not recommend it.

Lemon Detox Diet

The Lemon Detox Diet, or Master Cleanse, involves surviving solely on a concoction of water, lemon, maple syrup and cayenne pepper for more than a week.

Not only are you getting almost no nutrients or calories during this period, some users experience nausea and weakness as the days progress.

Almost all weight loss from this will be either temporary water weight or muscle mass, which will cause your metabolism to slow down.

So as soon as you start eating solid food again, expect to gain back what you lost and then some.

Cabbage Soup Diet

This fad diet has been doing the rounds for a long time! This simple meal plan consists of only cabbage soup, which is then eaten for every meal.

While it sounds easy, and will make batch-cooking simpler, there are no health benefits from eating the same food over and over.

A healthy diet requires eating a variety of foods to get adequate vitamins and minerals.

The cabbage soup is also short on protein and heart-healthy fats, both of which contribute to feeling satiated.

Balance is key, so this diet, along with other one-food diets like the grapefruit or boiled-egg diet, should be avoided.

Tapeworm Diet

Talk about extreme! The Tapeworm Diet pushes the boundaries of how far people are willing to go to lose weight.

The concept is that the dieter orders a tapeworm-egg capsule via a black market website.

They then swallow the pill and "magically" lose kilos.

Various health issues can arise from swallowing a parasite.

While the tapeworm grows and absorbs the calories, it also absorbs all the nutrients you consume.

Side effects include severe malnutrition, debilitating pain, nausea and diarrhoea.

The eggs also spread to multiple parts of your body and can cause life-threatening issues.The tapeworm is also hard to kill, and usually requires a hospital visit to remove.

Baby Food Diet

Created by celebrity trainer Tracy Anderson, who works with clients like Gwyneth Paltrow, the Baby Food Diet sees people replace two meals a day with jars of pureed peas and bananas.

But each jar contains about 70-100 calories, which is dangerously low for adults.

Mediterranean Diet

If you can't afford to sun yourself in the Mediterranean, you can at least adopt their diet!

It includes plenty of vegetables, fruits, fish, poultry, whole grains, legumes, dairy products and extra virgin olive oil.

This eating plan has been proven to be effective for heart disease prevention.

Low-Carb, Whole-Food Diet

It's flexible, allowing you to fine-tune your carb intake.

This diet is high in vegetables, meat, fish, eggs, fruits, nuts, and fats, but low in starches, sugars and processed foods.

DASH Diet

Despite the name, this diet has nothing to do with being in a hurry.

DASH stands for "dietary approach to stop hypertension" and was created by the National Institutes of Health (NIH) to help reverse trends of obesity and heart disease.

The diet features plenty of vegies, fruits and low-fat dairy products, plus whole grains, fish, poultry and nuts.

It offers limited portions of red meat, sweets and sugary beverages.

Watch below: Everything you need to know about the DASH Diet. Post continues after video...

Dietitian and SunRice Ambassador Lyndi Cohen shares her three tips for making sustainable diet choices.

These days, diets are often disguised as a 'healthy lifestyle choice' or a 'way of eating'. The truth is that all diets work until they stop working.

While you may initially lose weight, if you can't maintain the diet, you'll end up struggling with consistency in the long run and create a bad relationship with food.

The truth is that you don't need to follow a restrictive diet to be healthier and feel comfortable in your body you simply need to adopt a healthier approach to food and live a more balanced lifestyle.Here are my three top tips for making sustainable choices to help you kick-start your journey:

1. There is no quick fix

There is no perfect diet for everyone. The trick to being healthy is to find what works for you and stick to it, instead of getting caught in a quick fix.

Before starting a new diet, ask yourself if you can live on this diet for the rest of your life. If you want to maintain the results for longer than a manicure, then you need to be able to say yes.

Be especially cautious of cutting out whole food groups, like carbs, as they're an important food group to include in your diet to make sure you're getting the nutrition you need.

2. Stock the pantry full of healthy, convenient foods

Realistically, you need to take shortcuts to make good health easier and more sustainable for you.

Keep the pantry stocked with convenient foods to help save time and energy, and to make sure you always have a healthier option available.

My favourite pantry staples are tins of legumes, nuts, tuna, and SunRice Infusions steamed rice, so you can add plenty of flavour to dishes without spending too much time in the kitchen.

3. Adopt healthy habits

Create habits that are sustainable. Maybe start meal prepping once a week to help you stay healthy during the week, or simply eat one more serve of wholegrains a day.

Little changes really do end up adding to something big.

Watch below: Healthy eating ideas to try. Post continues after video...

Protein is a vital part of your diet which helps the body to build and repair tissue.

Recent studies show that 46 per cent of people over 50 aren't eating enough protein.

As we age, protein is vital for maintaining health, and a lack of protein can increase the risk of falls and fractures.

But to get your fill you don't have to turn to a diet of steak.

Optimum Nutrition have just released a range of snacks that are high in protein and act as an afternoon treat.

From chocolate-covered nuts to cake bites, you can indulge while helping your body stay strong.

Read more here:
The Most (And Least) Effective Diets For Weight Loss - Now To Love

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As an aesthetic society, we often demonise body fat and stigmatise people with lots of it. Theres often an assumption that people carrying excess weight dont exercise and must be unhealthy.

But thats not true: you can be fat and fit. In fact, as we age, low levels of fitness can be more harmful to our health than high amounts of fat.

Read more: Interactive body map: physical inactivity and the risks to your health

For those considering starting exercise, try looking beyond weight loss for motivation. No matter how much you weigh, there are always benefits to exercise.

Exercise actually does a pretty poor job of getting us to expend enough excess energy to lose weight. This is partly due to a compensatory effect of our appetite, which increases after we exercise.

Exercise changes our body composition how much fat we have as a ratio to how much lean (muscle) tissue we have but this doesnt always cause big changes on the scales.

Here are just five ways exercise improves our health, no matter how much we weigh.

Cardiorespiratory fitness is a measure of how far and hard you can run without needing to stop, or how many stairs you can climb without being out of breath. Running for longer, or climbing more stairs, means you have a higher absolute cardiorespiratory fitness which cannot be improved with weight loss alone.

Having a high body mass index (BMI) may reduce the absolute intensity you can exercise but it doesnt mean it is less effective.

You may be able to jog between every third lamppost, for example, but not run consistently for 1 km. While it may seem the periodic jogging is not as impressive, its all relative to your baseline and any exercise is better than none.

If youre carrying a lot of excess weight, you might prefer non-weight bearing exercise such as swimming or cycling indoors to minimise stress on your joints but this will depend on you and what you like doing. After all, youre more likely to continue exercising if you enjoy it.

If youre thinking but I hate running/swimming/cycling/dancing and Id rather lift weights, then lift weights! Although lifting weights doesnt have the same effects as cardio training, the benefits are still as important for mobility, joint function and maintaining muscle mass as we age.

Read more: Don't have time to exercise? Here's a regimen everyone can squeeze in

Exercise reduces the risk of heart disease and stroke, even in those with a chronic disease such as diabetes, irrespective of body fatness.

Regular exercise helps lower blood pressure, improves delivery of blood throughout the body, and reduces inflammation, even in those with a high body mass index.

Exercise improves our bodys ability to use energy. We store large amounts of energy as fat, which is quite hard to break down, as it costs a lot of oxygen compared to cheaper fuels for the body to use like glucose.

But when we exercise regularly, we increase our bodys ability to use fat as a fuel source as well as requiring more energy at rest.

This doesnt necessarily mean more exercise equals more fat loss, but it does mean more fat turnover, and typically less fat stored in and around the organs (the bad visceral fat).

Read more: Belly fat is the most dangerous, but losing it from anywhere helps

Research has consistently shown that people who exercise (regardless of body size and shape) have better mental health and lower levels of stress, depression and emotional problems.

It does this via blood flow to the brain, increased release of endorphins that make us feel happy, and by helping to moderate the brains response to stress.

Often, the hardest part is getting started with exercise or going to perform the exercise, but once you are moving the mental health benefits begin.

While exercise may not help us lose a lot of weight on the scales, its a good way to keep weight off and prevent weight regain.

Regular exercise continues to encourage the body to use stored fuels and remodel tissues (such as muscle) to grow healthier and stronger.

But preventing weight regain is tough. People who have lost weight may need greater amounts of exercise to counteract the physiological drive to return to the heavier body weight.

Read more: Genes, joules or gut bugs: which one is most to blame when it comes to weight gain?

If you need some extra help getting started or finding a routine that suits you, talk to your GP or consider seeing an accredited exercise physiologist.

See the original post:
If weight loss is your only goal for exercise, it's time to rethink your priorities - The Conversation AU

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Papaya benefits: Papaya is a fruit which is available throughout the season. It is low in calories, high in fibre and digestive enzymes that help in absorption of protein. All these features can together aid quick belly fat reduction.

Weight loss tips: 100 gm serving of papaya contains nothing more than 43 calories

Papaya is a fruit which is popular for weight loss. It is a fruit which is available throughout the year and is a powerhouse of nutrients, antioxidants, essential minerals and vitamins. Papaya is known to be a great fruit for digestion and detoxification liver. For those looking forward to shed some calories and get rid of stubborn belly fat, papaya can be a beneficial fruit as it is low in calories. 100 gm serving of papaya contains nothing more than 43 calories. Papaya is an incredibly versatile fruit which can be consumed as a snack, added to salads, desserts and much more. For including papaya in your daily diet for weight loss, you can make smoothies and milkshakes or include it in fruit salads with a variety of other seasonal fruits.

Belly fat is one of the most difficult fats to get rid of. The ideal way to cut down belly fat is making changes in your diet and exercise routine. You need to include more abdominal exercises and exercises which focus on reduce the mid-section. When it comes to diet, you need to eat more fibre-rich foods, avoiding foods which contain trans-fats, quit alcohol, include more protein in your diet, avoid sugary foods and refined carbs to name a few. Papaya is one fruit which can meet all these requirements essential for cutting down belly fat effectively.

Papaya meets all requirements essential for burning belly fatPhoto Credit: iStock

Also read:Papaya For Skin: The Beauty Benefits Of This Amazing Fruit Which You Cannot Afford To Miss

Papaya aids digestion and can prevent constipationPhoto Credit: iStock

1. For long-term sustainable weight loss, papaya can be included in a balanced diet. If you want quick weight loss, you can eat papaya in the following pattern:

2. If you want to lose weight quickly, then eat papaya for breakfast and as a mid-meal snack between lunch and dinner.

3. You can pair papaya with a good source of protein and fats. For instance, papaya smoothie is the perfect combination of fat, fibre and protein rich breakfast. Add a protein shake to it in case you want to increase your protein intake.

Also read:Try These Smoothies For Quick Weight Loss: Shared By Shilpa Shetty's Fitness Trainer Vinod Channa

4. Eat papaya after lunch to beat hunger pangs and cravings.

Following are some exercises popular for belly fat reduction. Include them in your daily workout routine to lose belly fat and lose weight:

Also read:Belly Fat Exercises: This Is The One Workout You Need To Do For Weight Loss And Belly Fat

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

Continued here:
Papaya For Belly Fat, Weight Loss: Eat This Fruit Daily To Burn Belly Fat Quickly- Know Ways To Include It In Your Diet - Doctor NDTV

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Quick-fix hacks are like bad bandages that never stick. And naturally, never heal. A quick-fix weight loss diet or a quick-fix hack to lose weight or routine works on the same lines. Youll be able to shed some weight initially but in the long run, quick-fix hacks such as crash dieting and fat burners will harm your health rather than assist in building a fitter future. 28-year-old Rahul Jain, a doctor by profession, tells us that he had been struggling with weight issues since he was a kid, and now seeing seeing patients almost as old as himself dealing with chronic health issues, he realised that he did not want to end up becoming someone whose life is dependent on medicines.

In addition to this, he also elaborates that hes an outdoorsy person and loves going on treks and hikes. I have always enjoyed going for hiking trips and treks but when that started becoming a hassle because of my body weight, I knew I had to make changes when the fun started becoming pain.

I commenced my weight loss journey in March 2018 at 98 kgs and by this year August, I trimmed to 61 kgs. I was able to do so by following the below weight loss plan.

To lose weight, Rahul started working out regularly, eating right by choosing to opt for a sustainable diet plan.

"When I say my weight loss diet plan was sustainable in nature, what I mean to say is that this diet only comprised home food. All my meals were also timed."

"Id eat breakfast at 8:00 am sharp. Lunch would be consumed around 12:30 pm and dinner by 6:30 - 7:00 pm. My lunch and dinner would include 2 chapatis without any ghee, pickle or other side accompaniments that could be avoided + 1-2 bowls of veggies + 1 bowl of curd. If the veggies I am eating on a particular day were low on calories, I would treat myself to a papad. Similarly, if I was eating potatoes then Id skip the papad or any other accompaniments to strike a balance. I never avoided anything totally portion control was the key."

"In between lunch and dinner, Id enjoy a light snack of homemade mathri/peanut butter with tea or fruits and also have two cups of coffee throughout the day. And, when I say I didnt avoid anything totally that also meant sweets. If I craved a Rasgulla or Jalebi, I would eat the sweet but then remove something from my usual meals to maintain my calorie intake."

"Initially, I wasn't logging any of my meals to track my calorie intake but from the September of 2018, I started calculating my meals via an IIFYM calculator. This helped me plan my meals better. Abs are great but so are butter naan and pizzas I cannot leave it forever but I can have 2 pieces instead of 3/4 or 1 naan with butter and one without it. Actually, so can you and so can anyone, just make sure it meets your IIFYM targets even if that required me to skip my dinner for a delicious high calorie lunch."

QUICK READ: How many calories should you eat every day to lose weight?

IIFYM is a flexible dieting option, which requires you to calculate how many grams of macronutrients (protein, fat and carbohydrates) you need to eat each day, and then tracking your food intake accordingly. IIFYM diet lets one enjoy their favourite guilty pleasure as long as theyre meeting the bodys needs. Yes, ice cream is an option in this diet but you've got to tread carefully.

QUICK READ: How to lose weight by calculating your macronutrients right

The thing with weight loss is that you have to be patient and not keep hopping from one gym to another, or from one trainer to another if you dont see any immediate results. I started by indulging in a 40-minute cross functional training routine and also go for a run and hike on an off day. I made sure that I followed this routine at least 5 days in a week and not skip the routine as much as I could, even when on a hiking trip. My coach helped me prepare a 10-15 minutes workout routine, which can be done anywhere.

This quick routine included: 10 mins of 3 burpees, 5 air squats, 7 crunches - actually as many rounds of these three as possible OR 3 rounds, 50 jumping jacks, 40 butt kickers, 30 mountain climbers, 20 shoulder taps/lunges, 10 push-ups and 5 burpees

"Currently I'm on a calorie surplus, and want to achieve a target weight goal of 75 kgs. But I workout daily or indulge in some form of physical activity and log all my meals to portion control and maintain my bodys form."

"Believe in what you are doing and also on your coach. I started working out with the Shivfit7clan and have had a great experience with the coaches and team here. Also, don't fall for the shortcut fad diets they dont work. Only hard work pays off."

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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