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Visceral fat is stored in the abdominal cavity next to many vital organs, which is why having too much can increase a persons risk of serious health complications. Eating a poor diet has been linked to visceral fat build-up, so making changes to the food you eat is recommended by experts.

Refined carbohydrates, fatty foods and fructose-sweetened drinks should be avoided, but other types of food have been proven to help get rid of visceral fat.

A study from the American Journal of Clinical Nutrition found a calorie-controlled diet that includes wholegrain significantly reduced abdominal fat.

This is partly because refined grains leave people feeling less full and may interfere with blood sugar levels and appetite control.

Oats, wild rice, buckwheat and quinoa are some good options of healthy wholegrains listed by the British Dietetics Association (BDA).

READ MORE:How to get rid of visceral fat: Three supplements to help reduce the harmful belly fat

Refined grains include white bread, bagels, cakes and white rice.

A study carried out by Wake Forest Baptist Medical Centre found eating 10g of soluble fibre a day resulted in a 3.7 percent reduction in visceral fat over five years.

This is because soluble fibre forms a gel-like consistency when it reaches the stomach, and as well as helping to keep you full, it helps to block the absorption of cholesterol.

Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol and insulin resistance.

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Some good examples of fibre recommended by the BDA are brown rice, banana, broccoli, almonds, peas and chickpeas.

The type of fat you eat can affect you waist size in different ways.

A study by the American Diabetes Association found a higher intake of monounsaturated fats led to lower central fat distribution and a decrease in insulin resistance.

Monounsaturated fat is present in olive and rapeseed oil, avocado and nuts.

The rest is here:
How to get rid of visceral fat: Three diet tips to reduce the harmful belly fat - Express

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Im A Celebrity 2019 kicked off on Sunday, and the group of celebs are already struggling with jungle life.

One of the main aspects of worry for the celebrities is getting enough food.

Last year, the celebs in camp reportedly lost a whopping four stone in just one week.

On a day-to-day basis the stars live on off basic rations of rice and beans.

In the first episode, Good Morning Britains Kate Garraway held up the bag of beans, demonstrating how much a person gets for 24 hours.

In addition, the Im A Celebrity 2019 line up also get a bag of beans each to tide them over.

If the celebs manage to earn enough stars in the Bushtucker Trials, they can also win some meat and vegetables but this isnt always the case.

Celebs have already started complaining about being hungry, with England rugby player James Haskell saying: Portion sizes are a huge worry for me. I actually know my daily calorie intake, so Im on 4,000 calories a day.

And this is a farce. Im going to fade away. Into nothingness.

We asked leading dually qualified doctor and dentist Dr Martin Kinsella if the jungle diet is safe.

Dr Kinsella, who runs face and body aesthetics clinic Re-enhance, told Daily Star Online the short period the celebs are on the show should not be a problem.

He even thinks short periods of low calorie intake can be good for your gut health.

The doctor elaborated: While it is important over a long term period to have a balanced diet, and not eradicate many food types, short periods of a few weeks of calorie and food restriction are really good to help improve gut health, improve insulin sensitivity and reduce body fat.

Most essential nutrients can be generally obtained through pulses and beans etc.

However, for those who might be thinking of trying out the Im A Celebrity jungle diet at home, he has some words of warning.

Dr Kinsella, who is to one of the Real Housewives of Chesire, Hanna Miraftab, said: It's becoming more and more popular to lean towards a plant-based diet but I wouldn't recommend a diet based solely on pulses and beans as it will get boring.

However winter time is a great time of year to experiment with heart warming thick soups made with pulses beans and lots of nutrient rich veg.

So if you do want to try out the jungle diet, Dr Kinsella recommends to take the essence of what you see them eat, but add in lots of other vegetables and nuts.

He also recommends to try to keep it interesting.

But there are other ways to achieve quick fix weight loss.

He explained: There are a lot of tried and tested quick fix weight loss diets that encourage less sugar, carbs and bad fats and I would much prefer my patients tried those instead of shakes.

Keep in mind, the NHS recommends men to consume 2,500 calories, and women 2,000, to maintain a healthy body weight.

As well as Re-enhance, Dr Kinsella also runs a clinic in Yorkshire, London and Majorca, with regular visits to Cornwall.

He can also be found on the 5th floor at Urban Retreat at Harrods in London, where he was invited to become one of the elite doctors.

I'm A Celebrity 2019 returns tonight on ITV at 9pm.

Read the original:
Is the I'm A Celebrity jungle diet safe? Doctor lifts lid on eating rice and beans - Daily Star

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Despite the increasing number of people in the United States who say that they are trying to lose weight, the average body mass index (BMI) of U.S. adults is on the rise.

This is according to new research appearing in the journal JAMA Network Open.

Dr. Lu Qi, director of the Tulane University Obesity Research Center in New Orleans, LA, is one of the corresponding authors of the study.

As per the study paper's title, the research examined "[t]rends in self-perceived weight status, weight loss attempts, and weight loss strategies among adults in the United States" in 19992006.

Dr. Qi and team used nationally representative data from nine applications of the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2016.

In total, they had access to data from 48,026 participants. The researchers examined trends in measured BMI and weight, self-reported weight during the past year, and the difference between measured weight at present and self-reported weight in the prior year.

The study demonstrated that the proportion of participants who tried to lose weight increased over the study period, despite the fact that current weight and weight in prior years had increased.

Specifically, the number of adults who said that they had tried to lose weight rose from 34% to 42% in 19992016. During this time, the most common weight loss strategies the participants applied were eating less, exercising more, and drinking more water.

U.S. adults also reported changing their eating habits, such as "consuming less sugar, candy, and sweets" and eating less junk food or fast food.

However, despite these efforts, the "trends for actually measured weight and self-reported weight history increased during the same time period," the study authors write.

In fact, if 33.7% adults had obesity in 20072008, this number jumped to 39.6% in 20152016.

This suggests, the study authors explain, that the weight loss strategies "may not have translated into effective weight loss," even though studies show that these strategies should be effective.

"These findings," says Dr. Qi, "suggest that although 3442% of U.S. adults in our study reported weight loss efforts, many of them might either not actually implement weight loss strategies or apply a minimal level of effort, which yielded unsatisfactory results."

In other words, U.S. adults hoping to lose weight would need to apply more effort, particularly in terms of adherence. "Reduced food consumption is one common strategy to lose weight, but modified diets are difficult to maintain," says Dr. Qi.

"These findings suggest a need to increase the promotion of effective strategies for weight loss, including caloric reduction and increased physical activity, among all adults attempting to lose weight," she adds.

"Notably, adherence is the primary factor predictive of a successful response to a weight loss attempt. Therefore, weight loss strategies that consider a participant's preferences and abilities may help them stick with it long-term."

Dr. Lu Qi

The researchers also mention the possibility that the contradiction in trends is down to the fact that the participants who tried to lose weight were not those who may have needed to.

Conversely, those who might have needed to lose weight for health reasons may not have tried very hard to do so because they considered their weight to be "normal."

In fact, the number of people who thought they were "approximately the right weight" also increased over the 15 year period, report the researchers.

The researchers acknowledge some other potential limitations to their study. Firstly, participants self-reported the data on weight self-perceptions and weight loss efforts, which makes the information subject to potential bias.

However, the study authors say that the difference between how the participants reported their current weight and their measured weight was minimal, indicating that their approximations may have been correct.

Secondly, the NHANES surveys did not collect information on the "frequency, duration, or number of weight loss attempts or strategies."

Finally, and importantly, the study could not establish causality or temporal relationships in the observed trends.

Original post:
Average US BMI on the rise despite increasing weight loss efforts - Medical News Today

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Hoda Kotb and Jenna Bush Hager are ready to see if intermittent fasting is worth all the hype.

The TODAY with Hoda & Jenna hosts started their first day of intermittent fasting on Monday and kicked things off in a pretty bold way: by weighing themselves on live TV.

The ladies are not totally focused on losing weight. In fact, Jenna said the two are doing it "to be healthy." Some forms of intermittent fasting, however, have proven helpful with weight loss. So to keep tabs on their progress, the fourth hour duo stepped onto the scales to see how much they currently weigh.

But first, they playfully kicked off their heels and held hands. "It's like jumping off a cliff," Jenna joked.

Hoda weighed 158 pounds, and Jenna, who had her third child in August, weighed 171 pounds.

"Y'all know what is plugged into my Fitbit for real?" Jenna said. "130 pounds. I weigh 40 more pounds than I tell everybody I do!"

"You just had a baby," Hoda said.

Trending stories,celebrity news and all the best of TODAY.

After the weigh-in, Hoda and Jenna sat down with Dr. Natalie Azar to learn more about how to successfully fast.

Azar began by explaining that intermittent fasting can particularly help those who are obese or have Type 2 diabetes, which can have negative effects on your health in the long run.

Intermittent fasting might also have some other great health benefits. "I think more in its infancy is the stuff about longevity and Alzheimer's, and, you know, maybe it has a role in treating or managing chronic disease and cancer," Azar explained. "There's no large trials of any of those things, but mechanistically it's a very interesting, hot topic right now."

"There is no rule because there are so many different ways to approach this," Azar said. "Conceptually, it's not a diet. It's a way of eating. It's when you're eating as opposed to what you're eating."

If you're considering intermittent fasting, there are a few potential methods:

Hoda and Jenna will be exploring the time-restricted eating option. Azar explained that you can think of it as 12 hours available to eat and 12 hours of fasting. In some ways, it's like you have 12 hours of storing up food and 12 hours of burning food.

If you're hoping to lose some weight with intermittent fasting, Azar recommends going 16 hours between eating and fasting.

While you're fasting, you can drink as much water as you want, but Azar recommends avoiding drinks like juice.

"If you're fasting but you're drinking juice all day you're negating all the positive benefits. But things like green tea and herbal tea (are OK)," she said.

You can even add a little bit of milk to your coffee if you want.

"I would never do it without cream in my coffee. You have to live!" Azar said.

Read this article:
Jenna Bush Hager and Hoda Kotb try intermittent fasting on TODAY - TODAY

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Juice cleanses are more popular than ever. What are the benefits and changes you can expect to experience if you try one? Health editor Lucy Gornall investigates...

Go on a juice cleanse they said. It will kick start your digestion they said. And help you poo, they said. I say they, I mean advertisers, promoters and juice-diet advocates.

Ahh, go on then. Despite the fact that a previous attempt at doing a juice diet left me so ridiculously hungry that I caved after half a day, I vowed that this time I would be strong.

Step one of the juice cleanse process is understanding what youre doing, its not to be confused with blending! Juicing is when you consume the squeezed juices from fruits and vegetables and you separate them from the pulp. Blending mixes all the edible parts of the fruit and vegetables, including the pulp and fibrous parts.

Juice cleanses are short, intensive periods of time, usually lasting between 3-10 days, where you only consume only the juice of fruits and vegetables. The makers and promoters of juice cleanses claim that they aid weight loss and detoxify the body.

I opted for a two-day Juice Fast Diet by Nosh Detox, which claims to help you lose weight and feel great, purify and nitrify inside and out without feeling hunger, and clear toxins from your system. Priced at a generous 110, I was hopeful. In fact, Nosh Detox say that 98% of clients have lost a few kgs within a few days.

Two black gift-bag style bags arrive at my flat the afternoon before I kick off my juice cleanse. Im actually spreading generous lumps of hummus on crackers when the delivery man turns up. Theres also sausages and garlic bread in the oven. I sheepishly put the juices away.

Each bag carries a days worth of juices. Theres one morning tonic and four 500ml smoothies, each a bright, vibrant healthy colour. Im excited, although Im still skeptical that this will keep me full. Nosh Detox also say that the cleanse helps to reduce sugar cravings so Im praying this kicks my 4pm chocolate habit to the kerb.

Its recommended that hard cardio is avoided whilst on the cleanse, although gentle exercise is encouraged. As a personal trainer and health writer, would I be listening? No. Should I have listened? Yes.

I throw myself into my usual morning workout a mixture of weights, cardio and high intensity interval training.

Post workout, I arrive at my desk and knock back a sour tasting Lemon & Ginger Tonic to be drunk at 8.30am- aptly described as the healer. I despise the taste at first. In fact I despise the taste full stop. But, its lemon and ginger (no honey) so what was I expecting?

Later in the morning its time for my first 500ml juice; The Rehydrator, to be drunk at 11am. But its only 10.20 and Im peckish and I cant resist. Its a tasty mix of summery fruits as well as flaxseed, known to help digestion and push things along. Well, just 15 minutes later, things have been pushed along alright and I experience my first juice diet movement.

At 11.35am, just 1 hour and 15 minutes after my second juice, I cave in and have some seeds. And a few Malteasers. Im legitimately hungry and its not even been half a day. Im unsure whether Im hungry because I KNOW I cant eat, or if I am in fact starving, which does feel possible.

Lunchtime is at 1.30; another 500ml bottle of goodness, which actually does actually fill me up this time. I am feeling great. Honestly.

Then 4.30 is The Healer, a green juice. Im a sucker for a green juice but as they tend to pack in insane amounts of fruit, I am also a little wary of the sugar hit. This one contains avocado, mango, watercress, pineapple and Green synergy Powder packed with protein. Its surprisingly good. Like Bali in a bottle. Plus, I feel quite energised after and ready for a busy evening of teaching gym classes.

Digestion wise, Im quite gassy. Im not bloated, but I keep getting urges to go.

I get home for dinner; a yellow, fruit filled juice, which also tastes great. I cheat again with a huge bowl of yoghurt and granola afterwards though. Oh, and a carrot. I cant help it I have this incessant desire to chew something.

The juice cleanse diet racks up about 900-1000 calories a day, a far cry from the NHS recommended 2000 calories-a-day. So, its not surprise my stomach is wanting some grub.

However, that night I sleep like a baby. Apart from my overly full bladder waking me up at 1am, desperate for a wee. Thats what happens I guess when you drink half a litre of juice before hitting the sack.

I awake on day two full of energy.

At 8:30am I only drink half of the Lemon and Ginger Tonic it makes me physically wretch. Instead, my coffee kick starts my digestion today, and trust me you dont want me to expand on that.

I mix up my juices today opting for the 4.30 juice at 11am. Its The Healer again this time made with kiwi, leafy greens, banana, oranges and Green Synergy Powder and it tastes amazing. I down it so fast though, that it doesnt even touch the sides. So half a fruit and nut bar along with some almonds finishes me off.

I feel like such a cheater but remind myself that I have been exercising so I am going to need some extra calories. In between the 1.30 and 4.30 juices, I snack a little more; crisps, Malteasers (again), dried fruit, granola straight from the box.

By 4pm on day two, my bowels are not happy. I have to run to the loo a good few times and whilst out on the tube, the urge to go strikes me and I have a mild panic. I guess its the combination of random snacks and over two litres worth of fruit and vegetables.

By the end of day two, I get into bed and enjoy another blissful sleep. My juice diet is over.

So whats changed? Are my skintight jeans feeling baggy? Is my skin glowing?

Honestly, no. My size certainly hasnt changed and my skin looks same, but I do strangely have heaps of energy.

The most obvious thing I noticed was the increased bowel movements. I feel flushed out. Empty. Not surprising really as Ive just spent the past two days dashing to the loo. I was expecting that the juices would make things move a little but I wasnt prepared for just how much, the experience could rival colonic irrigation. Whenever I went to, ahem, relive myself, it always felt unfinished, and 10 minutes later I would be back. I lost count of the number of trips I made.

Doing a juice diet also taught me that if youre exercising, your body really does need extra fuel. If you dont fill the tank, you cant expect it to run.

However, knowing that I have spent two days giving my body so many great vitamins and minerals, is reassuring. I hope that this health injection helps me to ward off the endless bugs and lurgies which are flying around right now.

Continue reading here:
I tried a juice cleanse for two days and the amount of times I had to poo was staggering - woman&home

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Making a plan and sticking to it isn't easy, but Hoda Kotb and Jenna Bush Hager have successfully completed day one of intermittent fasting!

The fourth hour duo inspired many TODAY with Hoda & Jenna fans after kicking off the fast by revealing their weights on TV.

On Monday's show, Hoda and Jenna stepped onto the scales and boldly revealed their weights: Hoda at 158 pounds and Jenna at 171 pounds.

"Y'all know what is plugged into my Fitbit for real?" Jenna said after stepping off the scale. "130 pounds. I weigh 40 more pounds than I tell everybody I do!"

Hoda then reminded Jenna that she just had a baby in August.

Trending stories,celebrity news and all the best of TODAY.

On Tuesday's show, the ladies updated viewers on their intermittent fasting progress and reflected on Monday's weigh-in, reminding fans they're doing this "to be healthy" and not to lose weight.

"I was reminded why I don't weigh myself yesterday because I was playing with my kids, and I kept having that one number in my head," Jenna explained.

"I know," Hoda chimed in.

"And I'm like, 'You know what? No, no, no, no.' I don't want life to be controlled by a scale," Jenna continued.

"A number. I agree," Hoda added. "We're going to weigh ourselves periodically we don't know when but I think just to keep track. I think it is good every now and then even though I hate standing on the scale to find out, like, where you are just to get a benchmark."

While Jenna isn't a fan of consistently stepping on the scale, she realized seeing her weight like that was in a sense a wake-up call.

"I needed it because I think I've been delusional," Jenna said. "We're not saying we need to be some sort of number to be us. We're happy with us."

Hoda then told a story about trying on dresses to wear during the earlier hours of TODAY to complement co-anchor Savannah Guthrie's ensembles.

"They pulled out three things that would match (Savannah's), and I tried on all three," Hoda said. "And none of them fit."

"Guess how many dresses I tried on, too?" Jenna responded. "Three. Lucky No. 4 worked."

"Things are going to be different coming up in a month," Hoda said.

You go, ladies! We're supporting you every step of the way.

Continue reading here:
Hoda Kotb and Jenna Bush Hager reflect on weighing themselves on TV - Today.com

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When Romar Lyle started graduate school studying criminal justice and investigative forensics, he worried that this his weight would stop him from achieving his dream to become a police officer. At more than 400 pounds, the 5 foot 8 inch student resigned himself to a career in a forensics lab.

He was working as a graduate assistant, but feeling uncomfortable and shy about making friends. Then, his supervisor invited Lyle to join in exercise at his CrossFit gym. He agreed to go, but was feeling uncertain.

I was just waiting for everyone to laugh at me," Lyle, 26, of Richmond, Virginia, told TODAY. "The workout was to run 400 meters and they told me to run 100 meters, just go down to the sign and come back. I remember running and a few steps in, I was out of breath. And I was like, Here comes everyone laughing.' I was so embarrassed.

But no one laughed.

All they were saying was Keep going! I know its hard, keep going, youre doing great! Lyle recalled.

The coaches started jogging with him, even though he ran slowly and struggled to breathe. He couldnt believe how supportive everyone was. He decided to keep going to the gym.

It wasnt about the weight loss," Lyle said. "It was about having a good time and doing something new and seeing what I could do every single day, whether it was to lift a little heavier or run a little bit further."

He noticed his body was changing and it felt natural.

I lost all this weight and it didnt feel as hard as I thought it would be, he said. I genuinely enjoyed what I did.

Trending stories,celebrity news and all the best of TODAY.

Sometimes, hed gain weight back because of poor eating habits, so the coaches helped him modify his diet, too. Lyle, who loves sweets, learned how to make healthier versions of ice cream and desserts, for example.

My coach kind of said, Hey you dont need to stop eating everything you enjoy,' he explained. So, I thought, How can I make the dishes that I am used to in a healthier way?

Soon, he learned to like his new eating habits. After about six months without junk food, he ate a fast food chicken sandwich and realized that more had changed than just his size.

I just got so sick, Lyle said. My body wasnt used to it anymore. It made it so much easier to say, Im not that person anymore. I am focusing on a healthier me.

Lyle's new diet includes fresh vegetables, such as broccoli and cauliflower, fruits, some low-fat dairy, lean protein, including chicken, and whole grains, such as quinoa. He exercises every day, even if it's just taking a walk. Most days, he spends about an hour and a half at the gym doing cardio and weight training.

I just have to get up and do something, he said. I look at it as every day is an opportunity to be working toward my goal.

Since late 2015, Lyle has lost 184 pounds, including 30 pounds he shed during the seven months he attended the police academy. He now weighs 222 pounds and has gone from a size 54 to a size 36.

Theres no better feeling walking into those stores," Lyle said, "and not having to worry about your size or your weight.

He graduated and achieved his goal: Lyle is now a police officer in the Richmond Police Department in Virginia.

Having the physical ability to do those things pushed me further to say, Yes I want to lose the weight. Yes this is where I want to be, he said. I have learned to re-embrace a challenge and not to quit.

He's proud of his accomplishments and wants to share some tips that helped him lose the weight.

While some people save their larger size clothes to show how far theyve come, Lyle took a different approach.

Go through all your clothes and start throwing them out so you dont have anything to go back to, Lyle explained. Those little mental notes and reminders will push you toward your goals.

The coaches, friends and family who encouraged Lyle made it easier for him to lose weight and stick to his healthy habits.

Surround yourself with the people who support you, he said. Forget about the people who laugh at you.

As Lyles coaches reminded him, baby steps are all he needed to take. Trying to lose five pounds at a time was a more attainable goal than losing almost 200, but it all added up.

I want to focus more on that and what I can do toward those steps, he said. Enjoy things and take it a step at a time and set reasonable goals.

Follow TODAY Health and Wellness on Facebook and subscribe to our newsletter "One Small Thing" for easy tips to improve your life every weekday.

Original post:
Man lost 184 pounds, reached goal to be a police officer - TODAY

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Sophia and David talk about microwave meals, intermittent fasting and the best stir fry order at Plex East. Content warning: mentions of calorie counting. We recommend talking with a doctor before making any major changes to your diet.

Sophia: Hello, hello, and welcome to Solved by Science, the show where we answer all the questions that keep you up at night. I'm your host, Sophia, and today I have my friend David with me.

David: Hi, I'm David. I am a sophomore studying journalism at Northwestern. I'm an assistant managing editor for North by Northwestern with Sophia, and I'm very excited to have some questions answered. We also co-host another podcast together. It's called Second GenerAsian. It's really cool. You should check it out.

Sophia: It's really great. Listen to us, and also our friend HJY. Anyway, so I'm here to answer one of David's questions.

David: Freshman year, I would eat a lot of microwave meals because you know, I was lazy. I didn't really want to leave the dorm. One thing I noticed is microwave meals and other very cheap food items never really filled me up. I would eat a lot, and it would just feel like my stomach was still empty. I don't know much about how food or science or anything works, but to me, it's like if I'm eating calories, shouldnt I have the same amount of energy from those calories? I mean, obviously, like you're not getting nutrients, which I might have just answered my own question there. But yeah, I was wondering why don't microwave meals fill me up?

Sophia: Well, we can talk about that more. You did touch a little bit on it. So we can talk about some empty calories and sugars versus complex carbs, that kind of thing. But first, I'm going to talk a little bit about hunger. So, when you feel hungry, that's usually when your blood sugar and insulin levels are dropping. And then that releases ghrelin, which signals hunger. You feel full when you eat, and then your fat cells release leptin to let your body know that you're feeling full. And a lot of this communication happens with the hypothalamus, which is a structure in your brain, and it plays a big role in releasing hormones. Back to your question, why don't microwave meals or ramen, I guess fill you up? I'm more of a ramen fan than the microwave meal.

David: Yeah, I mean, they're all in the same wider category to me.

Sophia: They're all the same college student is too lazy

David: Yeah, exactly.

Sophia: Only has a microwave in their sad CRC dorm room.

David: Right.

Sophia: Let's start by talking about empty calories. You mentioned that you weren't getting any nutrients. So a lot of these foods, like microwave meals, don't have too much nutritional value, at least the ones I'm eating. I was eating a lot of ramen and mac and cheese last year. What were you eating?

David: Literally the same thing.

Sophia: Yeah, some things like, I don't know, Trader Joes, might have a little bit more.

David: Doubtful, honestly.

Sophia: But Kraft Mac and Cheese, not it. So these don't have any nutritional value or vitamins, and they're usually full of fat and sugar. So none of that is really great for you. And there's also a difference between sugar and simple carbs versus complex carbs. So simple sugars don't take a lot of time to digest. So things like ramen, mac and cheese. I know you were eating other microwave meals from H Mart.

David: Yeah, I would eat a lot of the Korean like porridge type meals like congee. It was all very similar to me, like in terms of how I would feel afterwards. It's just like not great.

Sophia: So they don't take a ton of time to digest. So what happens is your glucose levels rise super fast, and then when you crash, it makes you feel irritable. So you should eat other things that keep you full for longer because it slows down the absorption of glucose into your bloodstream. So things that keep you full longer: fiber, I'm sure you've heard that before.

David: Yes.

Sophia: And then things like ramen or mac and cheese have a ton of sodium in them. And your body retains more water when you're eating a lot of salty things, and you feel bloated. So that might also be part of why you feel really gross afterwards.

David: Right. Yeah, I mean, after I would eat like a microwave meal, or you know, some kind of cheap, quick meal that I don't have to leave the dorm for, I felt so bad that it's like I might as well have just left the dorm and gone to a dining hall and gotten real food.

Sophia: See when I eat microwave meals or ramen, what I usually do is like if I do it for dinner, I'll bring back veggies from the salad bar, so I feel less bad about it.

David: Yeah, to me, that defeats the purpose. You know, it's if I'm already there. If I'm going to bring home like veggies, or ingredients to supplement a microwave meal, I might as well just bring home leftover food and eat that.

Sophia: That's true, but sometimes you just want some ramen.

David: It's like a snack to me. It's not like food food.

Sophia: Anyway, something else I'm interested in with you and food is intermittent fasting.

David: So over the summer, I started intermittent fasting because I was on a pretty busy schedule, and I didn't have time to eat breakfast. And so basically, I would not eat before noon. And so once I got back from a study abroad program, I still kept it up because I found myself not getting hungry before 12 as long as I kept up the fast. If I kept it up for a couple of weeks, eventually Id get to a point where I literally just don't get hungry at a certain point. I only eat between 12 and 8pm. The only time I find myself getting getting hungry is if I like break the fast or I kind of have a cheat day, then I'll get more hungry the next day. My logic behind it is that if I'm not hungry, or like my body doesn't tell me that I need food, what's the point of eating?

Sophia: Are you doing it to like lose weight or be healthier or...

David: Yeah

Sophia: Was it just a you realized you didn't get hungry type of thing?

David: A lot of it was weight loss. I've just heard it's good for you. I'm eating like plenty of food. It's not like I'm starving myself. I haven't gotten out of shape, really, at least not the way that I did last year, freshman year when I would just gorge myself all the time. I'm being a lot more reasonable about the food that I eat. Because I think intermittent fasting and only eating two meals a day kind of gives me a lot more flexibility within those meals. I can eat whatever I want.

Sophia: So I know at the beginning of the year, you were also calorie counting a little bit. Did you notice that you were eating less calories because you're eating two meals or are you eating more during those meals?

David: I think it's just like it's easier for me to hit my target, which I mean, I still kind of do, I just I'm not as diligent about tracking it. I found that the meals that I would be eating anyway are just the right size to get me to my calorie target. If I eat them twice a day, obviously like the thing that I've been eating a lot of lately is Plex East stir fry, which is about 900 calories and if my targets 1800 calories that I just need that twice a day and I'm right on target. That's very convenient portion size wise.

Sophia: Do you usually go to Plex twice a day? Because Im always at Allison. I do want to get stir fry sometime.

David: You should.

Sophia: So let's do that.

David: I got literally get Plex stir fry twice a day.

Sophia: What's your recommendation for Plex stir fry?

David: They just added sweet chili sauce, and it slaps. It's so good. My go-to at the start of the quarter was chicken and brown rice. Lately, I've been getting like pork and noodles. You gotta like be a bit creative with the sauces, because they have the sweet chili sauce. But if you had a little bit of the soy sauce or like the Szechuan sauce, it's pretty good. You can have some versatility. You know, I put a lot of scallions, a lot of onions, a little bit of bell peppers. Gotta heap the garlic on because I'm Filipino. We love garlic. With that, it's just because it's pre-portioned, I don't get out of control with getting too much food because I feel like I have bad impulse control.

Sophia: I should probably start doing that because I also have bad impulse control. So you said that part of the reason you were intermittent fasting was to lose weight. So that's a big reason why people do that. And the reason why I asked about your calorie counting is that one thing that it does is that just because you're restricting your eating hours, you are cutting calories by eating less of the time. Or at least some people do that. Some people might just end up eating the same amount in a smaller period of time. What you're doing is called a restricted eating window. This is where you have a limited time where you can eat, you might eat just one meal a day or two or three times. You're doing eight hours. I think that's pretty common for intermittent fasting.

David: Its a pretty standard starting point. Sometimes I won't eat exactly at 12, like Ill eat at one or two, and I won't eat at 8, I'll eat at 6 or 7. So it sometimes does get restricted tighter than that.

Sophia: And the other type of intermittent fasting is called alternate day fasting. So some days you would eat more and some days you would eat less. So this is also called calorie cycling. And you can fast every other day, two days a week, stuff like that. Kind of whatever works for you. I feel like intermittent fasting is pretty flexible and depends on the person. So another reason why this might promote weight loss is because it reduces your insulin levels and your fat cells are also burning more, and I think that's also the premise of the keto diet, but I don't really know much about the keto diet.

David: Keto is just like very high fat, very, very low carb, medium protein. It's good in theory, it's just I couldn't do that, because I think with the options available at dining halls, it's not super conducive to maintain keto on a dining plan. I feel like calorie counting is probably your best bet; you can eat a lot of different things within your window of calories. It's just as long as you don't overeat.

Sophia: Intermittent fasting might also increase the hormone norepinephrine, which boosts your metabolism. So more calories burn, and I need to start burning calories because I don't exercise here.

David: I tried to do that. But you know, we all get lazy as time goes on.

Sophia: So don't intermittent fast if you have conditions like diabetes, if you're pregnant, if you have an eating disorder. I feel like I say this every episode: I'm not a doctor. Don't ask me for medical advice. If you're trying a new diet, maybe talk to a medical professional. So there you have it. Some stuff about food, my favorite topic in the world and intermittent fasting. Do it safely. Talk to a doctor. So that wraps it up for today. If you want more information, check out the transcript down below for sources and other fun links and subscribe to this podcast for more Weird Science things, our intro and our true music is Eve by Dee Yan-Key which we use under Creative Commons Attribution license. I'm Sophia.

David: I'm David.

Sophia: Thanks so much for listening. This is NBN audio.

David: I want to emphasize I'm not starving myself. You shouldve seen me at all-you-can-eat KBBQ last Saturday. Holy shit. I was going at it.

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Solved by Science #5: Why don't microwave meals fill you up? - North by Northwestern

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Megan S Joseph,1,* Monica A Tincopa,2,* Patrick Walden,1 Elizabeth Jackson,1 Marisa L Conte,3 Melvyn Rubenfire1

1Division of Cardiovascular Medicine; 2Division of Gastroenterology and Hepatology; 3Taubman Health Science Library, University of Michigan Health System, Ann Arbor, MI, USA

*These authors contributed equally to this work

Correspondence: Melvyn RubenfireMichigan Medicine Cardiovascular Medicine, Dominos Farms, Lobby A, 24 Frank Lloyd Wright Drive, Ann Arbor, MI 48105, USATel +1 888 287-4480Fax +1 734 998-9587Email mrubenfi@med.umich.edu

Background: The metabolic syndrome (MetS) is highly prevalent and associated with higher risk of diabetes and cardiovascular events. Exercise programs have been shown to improve components of MetS, but the optimal design of a structured exercise program for treatment of the MetS remains unclear.Purpose: To assess the impact of different exercise programs on the MetS and its components.Methods: MEDLINE via PubMed and Embase was searched. Randomized controlled trials of supervised exercise alone and in combination with nutrition programs compared with usual care in adults with the MetS were selected. Two authors independently reviewed articles to select eligible studies and performed data abstraction. Eight studies representing 1218 patients were included. The participants had a median age of 51, median BMI of 29 kg/m2, and were 55% male. Mean weight loss increased with program duration. For combination programs, the mean weight loss was 2.6 kg, 3.7 kg, and 6.5 kg for 3, 6, and 12 months, respectively. The components of the MetS most frequently statistically significantly improved were waist circumference (6/6 studies), blood pressure (4/6 studies), and high-density lipoprotein cholesterol (3/6 studies).Limitations: Studies did not include long-term follow-up post program completion to evaluate persistence of benefit. It is unknown whether the same results would be found in an older, more obese population.Conclusion: Supervised exercise programs yield significant resolution of components of the MetS, particularly in reducing waist circumference. Longer program duration and frequent interval sessions appear to have highest benefit and thus may help reduce cardiovascular risk and diabetes associated with the MetS.

Keywords: metabolic syndrome, exercise programs, obesity

This work is published and licensed by Dove Medical Press Limited. The full terms of this license are available at https://www.dovepress.com/terms.php and incorporate the Creative Commons Attribution - Non Commercial (unported, v3.0) License.By accessing the work you hereby accept the Terms. Non-commercial uses of the work are permitted without any further permission from Dove Medical Press Limited, provided the work is properly attributed. For permission for commercial use of this work, please see paragraphs 4.2 and 5 of our Terms.

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The Impact Of Structured Exercise Programs On Metabolic Syndrome And I | DMSO - Dove Medical Press

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Getting organized, making goals to improve health or change behaviors can happen at any time of the year. Why does it always seem to come up in January? It is natural to think about starting new at the beginning of a new year. The real key to making any change is to know that you are ready.

Are you ready is the most important question you can ask yourself when determining if you should make a New Years Resolution this year. By mid-January, 30% of those who have made resolutions are slacking off. Within six months, less than half are sticking with their resolution. Your motivation should come from within. It has to be something you want to do. Having the ability to choose is crucial for motivation. External motivators such as your mother said you should or your spouse wants you to, dont usually last.

Before blurting out your New Years Resolution as you are toasting in the New Year, take some time to consider what changes you need to make, what changes you are capable of making and what has enough meaning to you that you will be motivated to accomplish it.

The point of New Years Resolutions is to make next year better. To decide on what resolution you want to make, write down ideas. Brainstorm all the areas of your life you might want to improve: financial, physical, emotional. Narrow them down to the most important to you, the most likely you will be able to accomplish and what might have the most impact. If health is your priority area, think about scheduling a physical with your doctor or a fitness assessment with a trainer at your gym. Both can help you assess the areas you need to work on and help you create a plan.

Make small changes throughout the year that will add up by the end of the year. Make a plan that includes one change a month for the whole year. For each new month, keep the change you have tackled and add on another. By the end of the year, you will have made 12 changes that can have a major impact when combined. Some can be small, such as always taking the stairs instead of the elevator. They can be major, such as quitting smoking.

Here are some examples of changes you can make to improve your health:

Include a fruit or vegetable with each snack and meal.

Be thankful for one thing every day. Write it in a journal.

Set aside five minutes each day to stretch and do deep-breathing exercises.

Reduce or, better yet, eliminate sugar-sweetened beverages.

Try a new exercise such as yoga or water aerobics

Try a new fruit or vegetable each week.

Eliminate ultra-processed foods packaged, ready-to-eat foods that have additives such as sugar, preservatives, artificial flavors and colors.

The Wellness Center at Berkeley Medical Center has programs that can help you accomplish your health resolutions. Our staff of certified trainers can work with you to develop an exercise plan based on your goals. Additional programs offered include A Healthy Weigh of Life, Weight Loss Boot Camp, Personal Training and Chronic Pain and Chronic Disease Self-Management.

For more information on The Wellness Center at Berkeley Medical Center or any of the programs mentioned, stop by for a tour of the facility or call 304-264-1232.

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Stay motivated about health all year long - Herald-Mail Media

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