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If youre overweight, losing weight can be healthy, but only if you keep it off long-term. FG Trade/Getty Images

Yo-yo dieting, also known as weight cycling, is the pattern of losing and regaining weight over and over again so your weight is constantly fluctuating.

While people generally think of weight loss as healthy, yo-yo dieting can actually damage your health, leading to heart disease, high blood pressure, and higher BMI over time.

If you struggle with yo-yo dieting because you cant keep the weight off long-term, there are concrete steps you can take to break the cycle, says Jean-Pierre Montani, MD, a professor at the University of Fribourg specializing in obesity and weight cycling.

Montani says the key to making lasting weight change is to approach dieting as a gradual process. Weight loss goals should be for the long term, not for the next 3 months, says Montani.

Instead of extreme calorie-cutting, here are a few changes Montani suggests to help you stop yo-yo dieting and start losing weight in a sustainable way:

Casazza says that your diet may be more sustainable if you dont cut out your favorite, less healthy foods entirely. Just make sure to keep your portions small.

And remember that it is in the human nature to try to lose in 2 months the weight one has gained in two years, but the body does not like those rapid corrections, Montani says.

The bottom line is that your metabolism will slow down as you lose weight. Thats because the smaller you are, the fewer calories you need to survive.

However, the hormones that regulate your appetite might not change as quickly as your weight. Thats why it can be difficult to keep the weight off once youve lost it. These tips described in the article are a way to help curb that appetite as it adjusts to your new normal.

Yo-yo dieting has been linked to binge eating disorder, a condition where people eat abnormally large amounts of food in one sitting and feel unable to control their behavior.

In fact, a 2013 study found that people who go through multiple dieting programs are more likely to suffer from binge eating disorder. However, it is unclear whether yo-yo dieting actually causes binge-eating behaviors.

If you struggle with binge eating disorder or another eating disorder like anorexia, and you want to stop the cycle of yo-yo dieting, you will need to take a different approach than whats described in this article.

With any eating disorder, it is not about the food, rather underlying mental health concerns, says Krista Casazza, a dietitian and professor at the University of Alabama at Birmingham.

For more information, check out our articles on how to tell if you have a binge eating disorder and how to stop binge eating.

Changes in weight can be especially bad for your heart. A study published in 2007 found that, among over 2,500 men and women, those who kept a stable weight had better markers of heart health than those who gained weight when the researchers followed up 15 years later. This was true even for obese people with a stable weight.

When you lose weight, your blood pressure, heart rate, blood sugar, and kidney function tend to get better, Montani says. However, when you gain the weight back quickly, these measures can temporarily shoot up into unhealthy ranges.

The problem is that these overshoots can be seriously harmful if repeated many times, Montani says. In the long term, this can cause damage to your heart and kidneys.

While weight loss can be good for your health if you are overweight or obese, going on a crash diet is unlikely to change your weight over time, and may actually make you gain more fat. To create a lasting weight change, take a gradual approach, making realistic lifestyle changes.

Yo-yo dieting is a vicious cycle of weight loss, gain, re-loss, and regain that can be frustrating but also jeopardize your health long-term.

If you are overweight or obese and want to be healthier by losing weight, its important to find a way to do it sustainably so youre unlikely to gain the weight back.

To help with that, make sure youre following a diet that you could see yourself sticking to years down the line and try to limit processed foods and cook more meals at home.

About the Author

Madeline Kennedy,Samantha Cassetty

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November 20, 2021 With the pandemic, daily life was changed with more activities within the home and more sedentary lifestyle (Getty)

The coronavirus pandemic disrupted the lives of humanity. Many people have gained weight during the nearly two years of the coronavirus spread around the world. The virus continues to lurk, despite the fact that Latin America is no longer the epicenter of the pandemic: COVID-19 cases continue to occur at a slower rate. Meanwhile, the kilos that were not there before the pandemic stand out. The tummy has grown and can be a health risk, but it can be returned to a comfortable weight.

In the United States, the Centers for Disease Control and Prevention (CDC) show that 16 states now have obesity rates of 35% or more. It was noted that many Americans have gained weight since the COVID-19 public health emergency began, likely driven by an increase in sedentary behavior, stress and problems such as loss of employment and income that make healthy eating difficult. Also, those rates have been increasing faster among racial minorities.

In Latin America, Already in November of last year the Federation of Obesity Societies of the region had published a work in the that warned that there were risks of increased cases of overweight and obesity due to the pandemic as a result of social isolation and confinement to avoid contagion. In Latin America, public spaces for physical activity without close physical contact are less frequent, especially in the poorest areas. This can cause a decrease in physical activity, a predisposition to weight gain and a worsening of related conditions , had pointed out the work published in Obesity Reviews and carried out by Bruno Halpern, of the executive committee of the Latin American Federation, in collaboration with researchers from Brazil, Cuba, Venezuela and Switzerland.

Consumption of foods with excess fat, salt and sugar grew during the pandemic (REUTERS / Kevin Coombs)

The good thing is that the pounds gained can be lowered. The pandemic generated many changes in daily life. There were more people who gained weight. Isolation produced changes in eating habits, eating in response to emotions, and physical activity, according to what we saw in a study we did in our medical society, he told Infobae the medical specialist Marianela Ackermann, member of the Obesity group of the Argentine Nutrition Society.

Through a survey of 5,286 people in Argentina, 27.5% of the participants were found to have gained between 3 and 5 kilos during the first 12 months of the pandemic. Another 18.3% of those surveyed gained between 5 and 8 kilograms, and 18.1% gained more than 8 kilos.

To start losing the kilos that were gained during the pandemic, it is key to schedule the hours dedicated to shopping for food, planning meals and weekly physical activity (IMEO)

The first advice if you want to lose the kilos that were gained during the pandemic is scheduling, said Dr. Ackermann. You have to schedule meal times and workout times, plan menus, and use the time to cook healthier. Programming is key to not depending on the will. Because if we leave everything to will, it is more difficult. For example, if a person comes back from work and is tired and finds that they have unwashed vegetables, they are more likely to pick up the phone and order fast food .

In addition, the specialist advised to focus on food when it is being consumed. Added: Gradual descent is better than rapid descent. For this reason, it is advisable to adopt habits of programming meals and physical activity and an adequate schedule of rest. To all this is added stress management. Due to the isolation due to the pandemic, high levels of stress and greater alcohol consumption were generated that contributed to the increase in weight .

Thats why Dr. Ackermann recommended that getting organized for physical activity is crucial to managing stress. Choosing a time, leaving clothes ready, a list of songs that we like and doing activities such as dancing, yoga, walks, sleeping no less than 6 hours and maintaining social contact influence in lowering the stress level and this has repercussions to be able to lose weight progressively and sustain it over time, without rebound effect. When it is possible to generate a lifestyle with the habit of physical activity and healthy eating and learn to better manage emotions, not only the progressive descent is achieved but also weight maintenance .

During the pandemic, food delivery consumption increased, and healthy food is not always bought (Getty)

With the pandemic, the abdomen grew because some people ate more and moved less, commented to Infobae Dr. Silvio Schraier, deputy director of the specialization degree in nutrition at Fundacin Barcel, in Argentina. To lose excess pounds, the expert recommended that you have to move on to Eat less, especially food products that have excess fats, sugars and salt, and more vegetables and fruits. Products with fats, sugars and salt take up little space on the plate and are high in calories. On the other hand, vegetables and fruits are not very fattening, but they fill the plate.

In addition, Dr. Schraier stressed that it is key to get out of a sedentary lifestyle. Ideally, you have to walk 10,000 steps a day, which can be measured with any mobile phone app, said. And he remarked that you have to be patient to observe the drop in weight: It should be remembered that what was increased since March of last year when the pandemic began to hit Latin America cannot be lowered in a few days. The ideal is to lose approximately 500 grams per week, that is, 2 kilos per month .

Increasing the consumption of fruits and vegetables at each meal helps with progressive weight loss (REUTERS / Jaime Saldarriaga)

It is important to note that there is scientific evidence that excess visceral fat can increase a persons risk of metabolic disease, diabetes, fatty liver disease, heart disease and high cholesterol, and sleep apnea, among other The waist circumference is related to visceral fat. Today the recommended waist measurement for men is up to 100 centimeters. For women between 85-90 centimeters.

For Dr. Mnica Katz, former president of the Argentine Nutrition Society and co-author of the book The No Diet Method, You should not follow restrictive diets, that prohibit foods or that extremely reduce calories, because it is shown in scientific research that the human brain begins to identify that it does not have a sufficient amount of food and the sensation of hunger is generated. Dieting also means depriving yourself of pleasure. After a few months, the person begins to eat a lot again, and becomes more overweight Katz explained.

One of the reasons for making changes that involve only a gradual decrease in weight is in how the human body is composed. Each kilo of weight lost has this average composition: 75% fat and 25% muscle, water and bone. That composition is maintained as long as you do not lose weight too quickly. If you do a fast diet, not only does the quality of the lost weight change 50% fat and 50% lean mass or water, but the regain of kilos will be in the form of fat.

Gyms were empty during lockdowns and overall physical activity dropped (Getty)

For Dr. Katz, each person who wants to lose weight must create a safe environment: not have products that trigger uncontrol on hand, avoid snacking or large portions. You should eat 4 meals a day at flexible times. Eat only one plate at each meal, and to consume once a day meat, fish or chicken plus vegetables or legumes as a garnish and in the other main meal some cereal, some good quality pasta, added to vegetables. You can eat sweets, but in small portions . He also suggested that one must learn to manage daily stress without consuming food.

If a person is overweight, it is recommended that they consult a specialist so that they can make changes in habits that lead to the reduction of the kilos that were gained during the pandemic. It is important that the person feel comfortable with the change process. The medical professional can help stimulate the energy or initiative that the patient brings with him when starting the path of weight loss , he told Infobae Rosa Labanca, University nutritionist doctor, director of the Center for Assistance-Teaching-Research of the Argentine Society of Obesity (SAOTA) and representative for Argentina before the World Society of Obesity (IASO).

With medical accompaniment, patients can set goals that are achievable, realistic, and agreed upon. For example: weight loss, maintenance of lost weight and not regaining the lost kilos. To preserve patient expectations for achievement, it is ideal to start with simple, clear, realistic, and short-term goals to avoid frustration. Then, work will be done on increasing motivation and giving it positive reinforcement .

According to Labanca, try to eat natural foods, such as vegetables and fruits, reduce as much as possible processed foods such as cold cuts, pasta, and avoid ultra-processed foods, such as cookies, sausages, sweets, jams, among other products-, that is to say, almost all the industrialized thing that has a label , he affirmed.

Is it useful to start doing sit-ups to lower the belly? Nosaid Karen Cooper, an obesity medicine specialist at the Cleveland Clinic in the United States. But the abs are great for strengthening different muscles and for maintaining good posture. The American College of Sports Medicine recommends doing three sets of 8 to 12 repetitions three times a week. Dr. Cooper noted that burning belly fat requires 45 to 60 minutes of high-intensity cardiovascular activity (such as running, soccer, brisk walking) most days of the week. You also need to cut down on processed foods, fast foods, and alcohol.

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According to the Centers for Disease Control and Prevention (CDC), nearly half of adults in the U.S. have hypertension.

Untreated hypertension increases the risk of cardiovascular disease, such as heart attack, stroke, heart failure, kidney disease, vision loss, and damage to blood vessels.

Dietary guidance on reducing blood pressure includes reducing salt intake. The Dietary Guidelines for Americans recommend using herbs and spices instead of salt to flavor food.

Experts know less about the health effects of herbs and spices than they do about those of salt. However, some studies have shown that herbs and spices can reduce lipemia the excess of lipids in the blood hyperglycemia, and oxidative stress.

To dig a little deeper, researchers at Pennsylvania State University recently conducted a randomized controlled trial investigating the effect of longer-term consumption of herbs and spices on risk factors for cardiovascular disease.

They found that a higher level of herbs and spices in food reduced 24-hour blood pressure readings.

The findings appear in the American Journal of Clinical Nutrition.

Prof. Penny Kris-Etherton, one of the lead authors of the study, told Medical News Today, Indeed, the blood pressure-lowering effects of herbs and spices in an average Western diet were surprising to me.

We [already know] about the effects of many lifestyle factors, especially dietary factors, that can increase blood pressure such as sodium, alcohol, and caffeine and others that can decrease blood pressure, such as potassium, magnesium, and calcium, [] weight loss, physical activity, and some vitamins, including folate and vitamin D when intake is low, but the blood pressure-lowering effects of herbs and spices are new!

In terms of herbs and spices, she continued, there hasnt been a clinical trial showing benefits on blood pressure lowering until our study.

A total of 71 participants aged 3075 years joined the study. All participants had one or more risk factors for cardiovascular disease and had overweight or obesity.

After the participants fasted for 12 hours, the researchers made baseline assessments. These included height, weight, waist circumference, a fasting blood sample, and vascular testing.

Vascular testing included central and peripheral blood pressure and arterial stiffness measurements. The participants also wore a blood pressure monitor for 24 hours.

The researchers then randomly assigned the participants to one of three groups. Each group would eat one of three diets: a low spice diet, a moderately spiced diet, or a high spice diet. These diets included a daily intake of 0.5 grams (g), 3.3 g, and 6.6 g of herbs and spices, respectively.

The aim was to incorporate herbs and spices into a diet that was representative of the average U.S. diet. The additional herbs and spices included cinnamon, turmeric, and oregano.

The participants followed their respective diets for 4 weeks, with a 2-week break in between. At the end of each diet period, the participants returned for follow-up assessments. A total of 63 individuals completed the study.

The study showed that the high spice diet tended to improve 24-hour blood pressure readings, compared with the medium and low spice diets.

The researchers did not observe any effect of the diets on low-density lipoprotein cholesterol, clinic-measured blood pressure, markers of glycemia, vascular function, or oxidative stress.

However, they say that 24-hour blood pressure readings are a stronger predictor of cardiovascular death than clinic blood pressure measurement.

The authors believe that the study might have been too short for vascular remodeling to occur, which might explain why they did not see any effect on arterial stiffness.

They also note that the dosages of herbs and spices might not be adequate to overturn the metabolic effects of an unhealthy background diet. Therefore, they cannot recommend increasing intake of herbs and spices alone in the context of a poor quality diet to lower the risk of cardiovascular disease.

Moreover, because each day of the menu included different amounts of the 24 herbs and spices, exposure was not consistent. As herbs and spices do not stay in the system for very long, the food consumed during the days closest to testing may have influenced the results more strongly.

Dr. Simon Steenson, a nutrition scientist at the British Nutrition Foundation, told MNT, This study suggests there could be potential benefit in terms of blood pressure reduction for including more herbs and spices within our diet.

However, he continued, the effects seen were small and not significant between all levels of intake. While the authors suggest there may be some benefit to including herbs and spices in a suboptimal diet, clearly, the aim from a public health point of view must be to improve dietary patterns in line with evidence-based guidance on diet and health.

Prof. Kris-Etherton said to MNT, It will be important to evaluate the effects of individual spices on blood pressure and to understand the mechanism[s] by which each lowers blood pressure.

It would also be interesting to assess the effects of herbs and spices on the microbiome and evaluate whether the effects of herbs and spices on [blood pressure] are modulated by any changes in the gut microbiome.

Beyond clinical trial research, studies are needed to evaluate effective education programs that teach use of herbs and spices in a healthy dietary pattern that is lower in sodium, saturated fat, and added sugar on diet quality and clinical endpoints, such as risk factors for chronic diseases.

Dr. Steenson concluded:

It is important to note that while the aim of this study was to look at the average American diet, we need major shifts in average dietary patterns to make our eating habits healthier and more sustainable. While certain foods or ingredients may have a small benefit alone, we need to encourage a shift to healthier eating across the board.

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What can you add to a wide variety of foods, from cereals to salads, thats crunchy, filling, and flavorful and good for your heart? The answer is nuts. While all varieties of nuts are chock full of important nutrients, walnuts may be especially good for protecting cardiovascular health, according to a recent study in the journal Circulation that supports earlier research in this realm.

The Walnuts and Healthy Aging study is a randomized controlled trial supported by a grant from the California Walnut Commission that tracked healthy older adults living in two communities. For the study, researchers recruited 708 adults ages 63 to 79 living in Loma Linda, California, or Barcelona, Spain, and split them into two groups. One group added about a quarter-cup to a half-cup of walnuts to their daily diet for two years, while the other group ate no walnuts.

After two years, average levels of harmful low-density lipoprotein (LDL) cholesterol were modestly lower in the walnut group. Of note: nearly a third of the participants were taking cholesterol-lowering statins, so the average cholesterol levels of both groups were already in a normal range. The researchers speculate that the cholesterol-lowering benefits from walnuts might be more pronounced in people with elevated cholesterol levels. There is no way to know from the current data if this is true.

"This recent trial confirms what earlier studies have found, namely, that that adding walnuts to your diet appears to improve your cholesterol levels," says Dr. Deirdre Tobias, an obesity and nutritional epidemiologist at Harvard-affiliated Brigham and Womens Hospital. The new trial also lasted much longer than past walnut studies. However, its not clear what foods were being replaced by the walnuts in the participants diets, which might affect the magnitude of benefits the researchers saw. For example, replacing unhealthful, ultra-processed snacks with walnuts would presumably have a greater benefit than a lateral move from healthy options to walnuts, Dr. Tobias explains.

The researchers also analyzed the concentration and size of the LDL particles. Smaller, more dense LDL particles are more likely to trigger atherosclerosis, the buildup of fatty plaque inside arteries thats the hallmark of most cardiovascular disease that results in heart attacks or strokes.

The walnut eaters had lower levels of these smaller particles. They also had decreased levels of intermediate-density lipoproteins (IDL), which are also linked to a rise in cardiovascular-related risks. And even though a quarter-cup of chopped walnuts is about 190 calories (and a half-cup is about 380 calories), the walnut eaters did not pack on any extra pounds.

Earlier research has found that people who eat nuts regularly are less likely to have heart disease, and many studies have focused specifically on walnuts. In 2018, Dr. Tobias and colleagues published a meta-analysis and systematic review of studies that examined how eating walnuts affects a persons blood lipids and other heart-related risks. The review included 26 controlled trials involving a total of more than 1,000 people. It found that walnut-enriched diets led to lower total cholesterol, LDL cholesterol, and triglycerides, the most common form of fat in the bloodstream.

Although all nuts are good sources of healthy unsaturated fats, walnuts are especially rich in alpha-linolenic acid (ALA). This is a precursor to the omega-3 fatty acids EPA and DHA found in fatty fish that are known for their heart-protecting powers. Our bodies convert ALA to EPA and DHA, although the efficiency of this varies from person to person.

Whats more, walnuts are usually eaten raw. So they have greater antioxidant abilities than nuts that are usually eaten roasted. (Antioxidants help prevent or reduce the artery-damaging oxidation that contributes to heart disease).

It's worth noting that the FDA allows a qualified health claim on some nuts (including walnuts). Foods made with them are permitted to include the following statement: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease." An ounce of walnuts is about a handful, or one-quarter cup.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Zone diet is a diet plan where each meal plan is broken up such that it has 40 per cent carbohydrates, 30 per cent protein and 30 per cent fat. This is different from a traditional Western diet, as you have slightly lesser carbs, more protein and less fat. Lesser carbs and more protein help in keeping your blood sugar levels stable, reduce inflammation and help you lose fat quickly, says the proponent and founder of the diet, Barry Sears.However, experts believe that the zone diet is no better than other fad diets. How does a zone diet work?

Zone diet works by reducing inflammation throughout the body. It does not exclude any food group. The reduction of inflammation helps in burning the fat as quickly as possible.

Foods to be avoided during zone diet- Processed grains like pasta, bread and rice should be avoided- Food high in sugar like sweeteners, desserts, juice and fruits like banana, cantaloupe, watermelon, mango and pineapple- Starchy vegetables like peas, corn and potatoes- High-fat and processed proteins like steaks, hot dogs and hamburgers

Food you can consume on zone diet- Whole grains like barley and oatmeal- Low-sugar fruits and vegetables like apples, berries, broccoli and kale- Lean protein like chicken breast, fish, turkey and egg whites and low fat dairy- The diet also suggests to take fish oil supplements with fruit and vegetable extractsHow to follow zone dietThere is an easy way to remember zone diet - hand and block method. The number 5 is like five fingers in your hand representing 3 meals a day, plus 2 snacks and also reminds you never to go more than 5 hours in between meals.

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Her daughter, Anna Lapp, 47, who is carrying on her mothers work as an author and sustainable food advocate, said that when she thinks of her childhood home, I can picture tall glass Mason jars filled with beans and lentils.

The family shopped in bulk at a food co-op, and Ms. Lapp cooked simple, healthy dishes like the carrot soup, freezing the leftovers for quick weeknight meals. Fifty years later, Ms. Lapp still cooks that way. (And she still has the inner glow of a health food devotee.)

But while the family lived in crunchy Berkeley, it must be said that Ms. Lapp was no hippie. She grew up in a literal cow town, Fort Worth, where she was a football cheerleader, and her activism took root at her small Quaker college, Earlham. Her stylish, put-together appearance on TV and in college auditoriums made it hard to dismiss her as a California kook or scold. As Ms. Lapps Twitter bio states, she has always viewed herself as hope monger. (It gets more challenging every year, she said with a laugh.)

Sitting in her kitchen, with its same glass jars of grains and beans on the shelves, Ms. Lapp reflected on her long-ago conversion. Not eating meat, I call it my act of rebel sanity, she said. It was like opening the door. The world of taste, color, texture is in the plant world. I tell people, it wasnt a sacrifice. It was a discovery.

Which brings us around to her final hamburger, in 1971. Ms. Lapp was expecting her first child. As she put it, women who are pregnant get certain cravings, so she found her way to a joint called the Smokehouse. Munching on a charbroiled burger, Ms. Lapp looked up, and there, walking through the door, was the man who was helping her edit her book.

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Bob HarperIt had been a widow-maker2017. Heart attack The shocking news was not surprising, considering that the 52-year-old had been portrayed as an example of healthy living. He was a long-running fitness trainer on the show. The Biggest Loser. He was even In the gymHe suffered a major heart attack.

At 56 years old, the TV personality and author is back in prime-time. This time, hes hosting The Biggest Loser. His lifestyle has had a major overhaul since 2017 and were hopeful that his healthier lifestyle will show through in the reboot.

His book credits include The Skinny Rules, Jumpstart to Skinny, Skinny MealsAnd The Super Carb Diet. His titles seem to have a common theme. Harper recently stated that he had added a theme in an email. The Washington Post that, Skinny does not always equate to being healthy.

Harper was following a low-carb diet before his heart attack. Harper speaks to Mens HealthHe said, Before I was eating high-protein, high-fat. I worked out really intensely. And I had this voracious appetite. [Now] I look at my protein, fat, and carbs. I tend to stay a little low fat. I stay away from red meat.

Harper believes balance is crucial. After his heart attack, Harper began to practice yoga and meditate. He shared his story. Good eating habits, Ive been in the health and fitness industry for almost 30 years now, but I had to pivot my life and redefine the way that I ate and worked out. He now eats a largelyMediterranean diet.

He continued, I live on mostly fish, sometimes chicken, and lots of vegetables.

The Mayo ClinicThe Mediterranean Diet is an excellent choice. heart-healthy”A diet containing mostly plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices.”Olive oil should be consumed in moderation. Fish and poultry can be enjoyed occasionally. Red meat, sweets and other processed foods are seldom eaten.

Harper recently shared one his heart-healthy favorite recipes, his Chicken Taco BowlOn his Instagram. His taco bowl is delicious and heart-healthy, thanks to the addition of nonfat Greek yogurt and low sodium seasoning. Other recipes to try include Harpers BFF Rachel Rays Easy Greek SaladOr Kelsey Nixons Mediterranean Chicken Stir-Fry.

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Tis the season for desserts, cocktails and everything thats delicious.

Although diet advice does change throughout the years, likely most health experts would agree: You dont want an excessive amount of sugar in your system. Occasional treats and splurges are fun, but a diet thats consistently filled with excess sugar can lead to things like obesity, Type 2 diabetes and heart disease.

Our bodies do need sugar, but youll want to steer clear of added sugars, like in processed food, which can be way more than what we need.

Follow these steps to limit the amount of sugar you consume daily, and improve your overall health.

A lot of people dont realize just how much sugar theyre consuming in their drinks every day.

A soda can have as much sugar as a candy bar.

Even if you dont eat candy or chocolate, you could still be overindulging when it comes to sugar.

Buying sugar-heavy coffee daily will absolutely cause your sugar intake to skyrocket. As hard as it may be, you have to skip the sugary drinks in favor of water.

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Simply switching to water with every meal will most definitely limit the amount of sugar you consume daily.

Healthy choices in the morning will set you up for success.

The sad truth is, a lot of breakfast food is full of sugar. Donuts, muffins, pancakes with syrup, and cereal can all be chock-full of unwanted sugar.

High sugar intake in the morning will leave you feeling sluggish instead of energized. Opt for healthier breakfast options like a fruit smoothie, oatmeal or eggs.

Dont let breakfast skew your sugar intake for the rest of the day.

There are probably a lot of foods you believe are low in sugar that actually arent.

Sugar can even hide in bread or dried fruit. Dont play the guessing game when it comes to sugar -- know exactly how much sugar is in everything youre purchasing.

Unfortunately, reading the label isnt always easy, as manufacturers use many names for sugar. Search the nutrition label for high-fructose corn syrup, cane sugar, maltose, dextrose, rice syrup, or molasses.

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When you get smarter about checking your nutrition labels, youll be more in control of the amount of sugar you consume.

Its fine to have dessert on occasion, but if youre a daily dessert eater, it might be time to cut back.

If youre eating something sweet every time you have a meal, your sugar intake might be too high.

If you find your sweet tooth is hard to control after you eat, try having a few pieces of fresh fruit. Allow natural sweetness to quell your cravings.

Remember, its OK to have sweet treats in moderation. Being militaristic about your diet will drain you and may cause you to give up on healthy eating entirely.

So, dont be afraid to grab some candy now and again, just make sure you arent also consuming too much sugar on a daily basis.

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By Wayne and Wanda

Updated: 12 hours ago Published: 12 hours ago

Yoga on the Anchorage park strip. (Bill Roth / ADN archives)

Dear Wayne and Wanda,

I put on weight during COVID. Im not happy about it and Im working on getting back in shape but its slow going and frankly I have trouble sticking with my diet plan or exercising. I wish it was easier for me but it just isnt. I feel insecure at the gym and I realize sometimes I do eat food because it tastes good, not because Im hungry. I know all this, and Im working on it. Thats not necessarily the problem.

The problem is my best friend. She had the opposite COVID experience and somehow over the past two years, she managed to get in great shape and has never looked better, been thinner, or seemed happier. Shes taken up yoga and jogging and is gung-ho about trying some winter sports.

All she talks about anymore is diet and exercise and she is full of advice for me, whether its what to eat or drink or what workouts I should try. She invites me to work out with her constantly even though I always decline. I am so tired of her talking about weight, calories, etc. Its getting to a point where I dont even want to hang out which is lame because she really is a great friend. She must know how insecure I am feeling and it totally doesnt help that getting fit was so easy for her. I need to convey that she isnt being helpful but I dont want to hurt her feelings because I do believe her heart is in the right place. Advice?

Wanda says:

Let me make sure I understand: Youre unhappy and struggling to get on track and regain your health, and your friend is offering you actionable advice and inviting you to participate in sporty activities that support your goals? How dare she!

Not to make light of this I think all women understand how touchy these topics can feel, and I get that her overenthusiastic coaching is totally overwhelming in the worst way. Lets consider the alternatives. She could be the worst kind of friend, tempting you to make poor choices. Whats more common in these situations is friends are passively sympathetic but generally silent on matters that are so intensely personal. She might wait for you to bring up your weight struggles, and maybe offer some tepid advice, but would generally avoid rocking the boat by saying anything that could be perceived as judgmental.

Instead, shes actually trying to help. And maybe she is going slightly overboard, but shes coming from a place of experience. She recently went through her own transformation, and it might have looked easy, but she surely put in the work. If shes as dear a friend as you say, you can handle this frankly without upsetting her. Acknowledge your struggles with your weight and accountability are real, and while some occasional tips could be useful, really you just need your friend, not a personal trainer.

Wayne says:

Yes, your friends heart is in the right place, and like her, I am a firm believer in the many positives of regular exercise. But lets forget about fitness for a moment and check in on your heart. The lack of motivation to get into a groove, the body insecurity, the frustration with your results, the reliance on food for comfort and escape, and the annoyance with your sweat-obsessed friend right now, it sounds more like you need to focus on getting healthier emotionally by exploring your anxiety and depression than getting back into great physical shape and keeping up with your best fitness friends lifestyle regimen.

Anxiety and stress can create major roadblocks to our life and square goals, even the goal of simple daily functioning. They certainly make it tougher to dig out of a hole and get a positive flow started. No wonder its tough to get started when you feel like youre performing in front of a bunch of other people, including your friend, who seemingly already have it all together. Look, theres nothing to be ashamed of and no reason to feel alone. More people than ever are going through some version of your emotional struggles right now. The pandemic and its accompanying stress and strangeness has worked a number on everyone to some extent.

Your friend is an outlier in many ways, so comparing yourself to her or trying to meet her expectations will more likely fuel the issues youre already troubled with and even make things worse. So hold off on the personal trainer and find a counselor to talk things through with. When youre in a better space and ready to get regularly physical with others, Im sure your bestie will be there with a training and diet suited plan just for you.

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I gained weight during COVID, but my best friend got healthier. All she talks about anymore is diet and exercise. - Anchorage Daily News

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When our wonderful Greek food and wine come up in discussions with non-Greeks, the phrase Mediterranean Diet is sure to be heard, but that term is limited in several ways.

First of all, the strongest scientific findings about the tremendous health and wellness benefits of such diets are associated mainly with what can properly be called the Greek Diet pasta is one of my favorite foods, but it should not be at the core of healthful cuisine.

Of course, some experts further insist that it is the Cretan Diet which is most beneficial but lets leave that to friendly discussions with our friends from different parts of Greece over good Greek wine.

During my recent first return to the United States after moving permanently to Greece a few years ago, I have confirmed that Greek wines continue to make inroads here, with more and more brands and varieties available in shops and non-Greek restaurants.

When I return to the homeland in a few days, I will also look forward some very nice Greek craft beers which tourists are enjoying there now, and which maybe will reach their home countries in the future. Be sure to try some during your next trip.

The discussion so far has been empirical you can google the articles about the research, ask for Greek wines in your favorite restaurants, and try some beer when you go back to Greece but beyond the facts, there is the feel, of a nice Greek meal, and I will note that it is not a coincidence that The National Heralds annual Food & Wine special section comes out around Thanksgiving.

There is a reason why the family holiday par excellence is centered on the family dinner table and not houses of worship, civic and religious processions and presentations, or parties with friends the act of sharing a meal with our loved ones is one of the gateways of holiness into our lives that is expressed by the extra care taken by those who prepare our food selecting, preparing, and cooking the best on offer, and giving thanks to God for our loved ones.

And as we describe some of the reasons why Thanksgiving is such a special holiday one we wish more countries would adopt since gratitude is one of the most healing and life-enhancing emotions it is time to add another dimension to the Greek diet, since a case can be made that every family meal in Ellada is a Thanksgiving celebration.

One of The National Heralds most popular features is the Botanist column written by Evropi-Sofia Dalampira, who holds an Msc in Botany-Biology. Week after week, she points out the nutritional and medical value of food sources many take for granted but which scientists and physicians tout for their contribution to good health.

This week she points out, however, that that it not just the ingredients in their meals that gives places like Ikaria a global reputation as the island of longevity.

The Greek traditional way of living, includes not only diet but socialization. It is a general way of doing and I would say, of being.

Many of us read the wonderful books of historian Edith Hamilton in high school or college, especially, The Greek Way. There was something special in Hellenic civilization that caused it to contribute so much to humanity. Yes, there is the unique blend of shore and sun and mountains, the combination of openness to the world by sea and the fierce autonomy of mainland regions and islands. These led to practices and principles like democracy and cosmopolitanism which can be transplanted to locales all over the world.As they say, Greeks are everywhere and so are their restaurants, which are beacons of the good life as practiced in Greece.

And Greek cooking, the offerings of the typical Greek table, inside and outside the home, with its remarkable balances and blendings, reflects the contributions of the rest of classical Hellenic civilization and the best of contemporary Hellenism.

There is one principle that seems to permeate whole spectrum of Hellenic time, place, and activities: Aristotles metron ariston measure is best.

While it is easy to find the extremes of workaholism and indifference among Diaspora and Homeland Hellenes, the success in life and work of most is reflected in the balance they try to strike in their lives, in Greece, if not in America: they dont live to work, they work in order to live.

And in their work motivated by that untranslatable word philotimo a Greek ideally takes pride in making a contribution, to their organizations and communities. Again, that is reflected in the care and love taken by cooks at home and in Greek restaurants everywhere, wanting nothing less than to make everyone at their tables feel both filled and fulfilled

And those restaurants are Embassies of Hellas and Hellenism around the world something rarely appreciated by Greek officials and journalists. Greek food and wine, well-presented and mixed with the spirit of that other great Greek word, philoxenia-hospitality, makes Greek-Americans and non-Greeks yearn for Greece.

Happy holidays to all see you in Ellada next year.

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The Greek Diet and the Greek Way Good Things Go Together - Breaking & Latest News, Greece, Cyprus, Hellenic Diaspora News - The National Herald

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