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The COVID-19 pandemic completely changed the world last year. Between stay-at-home orders and higher than usual levels of anxiety and depression, many of us are emerging from the haze of the pandemic weighing more than when we went into itand thats understandable.

According to a March 2021 poll by the American Psychological Association, 61% of U.S. adults experienced undesired weight changeseither weight gain or lossduring the pandemic. The poll also found that 42% of adults gained more weight than they intended. Participants reported that they gained an average of 29 pounds (the median amount gained was 15 pounds) and 10% said they gained more than 50 pounds.

As a Registered Dietitian, I feel like many people gained the Quarantine 15 or even more during the pandemic not just because gyms were closed, but truly because their eating habits changed, says Lauren Hubert, MS, RD, registered dietitian and founder of The Sorority Nutritionist. While the beginning of the pandemic brought many people to eat more at home, cook meals from scratch and get outside for socially distanced and pandemic-safe physical activity, the truth is many of these habits and motivation just didnt stick. Now, over a year later, many individuals have gained weight and feel off their routines.

As life starts to get back to normal, it can feel overwhelming to know where to start with a weight loss journey. And while it may be tempting to go on a fad diet to lose the Quarantine 15 quickly (especially if you feel youve gained a lot this past year), its a bad idea for many reasons.

Most fad diets are designed to cause you to drop weight quicklywhich almost inevitably puts us in a position of likely weight re-gain, says Jen Bruning, MS, RDN, LDN, Spokesperson for the Academy of Nutrition & Dietetics. Thats because we lose a lot of water weight upfront with some diets, and then our bodies kind of freak out and try to conserve resources by dropping our metabolic rate.

Instead, there are many safe and healthy ways to lose (and keep off) any weight you gained during quarantine for good. Here are 8 weight loss tips from nutritionists.

While calorie tracking is not something I want you to depend on forever, it is a known, wildly effective tool for men and women to build awareness around their food choices instead of following fad diets, says Hubert. If you have never sustainably lost weight or find yourself heavier with this pandemic, tracking food even if its out to eat (and estimating it) is a great way to understand a rough idea of your caloric intake and what foods are providing what nutrients to your diet! Research shows that tracking makes you more aware of what you eat leading you to eat less than you would without it alongside giving you the much-needed information on your calories and nutritional intake that is required to understand how to lose weight and body fat.

Enjoying physical activity helps us stick with it. Was there something you really missed doing during quarantine? Did the added downtime help you remember something you enjoyed doing years ago, but havent done lately, like a sport or solo activity? Lots of us feel the desire to really get back out into life, says Bruning. When you can do it safely, consider jumping back into that activity that you used to love.

Related: 20 Best Weight Loss Drinks

It sounds like a simple tip, but youd be surprised how many men and women dont eat enough protein at meals. Protein is crucial for weight loss because as you eat fewer calories than what you burn (what is required for weight loss) you will put your body at risk for losing muscle mass and being hungry, says Hubert. Protein will help you stay fuller for longer at meals due to its satiating effect, leading to a lesser chance of overeating. That coupled with how it has a higher thermic effect of food (aka it burns more calories than carbs and fat to break down) and how beneficial it is at preserving muscle masswhich helps with metabolismwell, protein needs to be your best friend.

According to Hubert, good sources of protein include chicken, turkey, fish like tuna or salmon, steak, soy (edamame or tofu if vegetarian/vegan), eggs, and Greek yogurt.

Many people picked up new cooking and baking skills during the pandemic. Hold on to these new skills and use them to craft healthful meals for you and your family! says Bruning. Home-cooked meals are typically lower in added fat, salt, and sugar than restaurant meals, so keeping up with your home cooking, at least some nights per week, can help achieve a healthy weight. It also helps kids form a healthy relationship with food, increases their self-sufficiency, and reinforces family bonds. Win-win-win.

Related: 13 Reasons Youre Not Losing Weight, According to Experts

Consistent exercise has been shown to lead not just to weight loss but also weight maintenance, says Hubert. Because many people have fitness watches (and if you dontour phones track our steps, too!) it has made it easier to understand how active we are throughout the day. If you work from home, its especially important if you arent seeing weight loss to get more active even if you arent going back to the gym! Aiming for 10,000 steps per day can encourage more physical activity. And even if you dont hit 10,000, even making an effort to be more active can have beneficial effects on your health and weight.

Related: 25 Walking Tips For Weight Loss

Using a tool like MyPlate as a guide, work on crafting meals that are about complex carb, lean protein, and fruits and veggies, says Bruning. This basic balance helps keep us satisfied and ensures we get the nutrients we need to help achieve a healthy weight and stave off chronic disease. Be sure you get plenty of fiber from whole grains, beans and legumes, and of course those fruits and veggies. Drink plenty of water as you ramp up your fiber intake- you wont believe how full you can feel when you get enough fiber, which makes overeating much harder to do.

We all know fruits and veggies are healthy foods, but lets be real! So many men and women forget to eat these nourishing, high fiber, and natural foods when trying to lose weight and instead follow fad diets that promote boxed meal replacements, bars and shakes, says Hubert. Fruits and veggies are packed with vitamins and minerals good for your health, but also contain water and fiber! Fiber helps you stay full and satisfied, making these foods healthy carbohydrates for your weight loss goals.

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When your focus is on your health, truly, and not on weight loss, your body will feel at its best to perform for you. Your energy levels will support your activities, which may end up leading to weight loss, says Bruning. But if it doesnt and you feel strongly about losing your Quarantine 15, try working with a registered dietitian nutritionist on healthy ways to return to your pre-pandemic weight.

Next up, heres everything you should know about unexplained weight gain.

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How to Lose the 'Quarantine 15': Why Nutritionists Don't Want You to Go On a Fad Diet - Parade

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COVID-19 affected our lives in so many ways, including how we ate and shopped. The changes were not always for the better, according to a series of reports presented Monday at the annual meeting of the American Society of Nutrition.Increase in junk food intakeAn analysis by the Centers for Disease Control and Prevention found some of us increased our consumption of unhealthy snacks and desserts, including chips, cookies and ice cream, while also guzzling more sugary drinks such as sweetened coffee and teas, regular sodas, fruit drinks, and sports or energy drinks.Over a third (36%) of the nearly 4,000 Americans who were surveyed in June 2020 reported sometimes consuming more unhealthy snacks and desserts than before the pandemic, while 22% said they sometimes drank sugary drinks.However, 16% said they ate snacks and sweets often or always, while 10% said the same of sugary beverages. People who reported consuming the most unhealthy foods and drinks were more likely to identify as Hispanic or Black and be younger than age 65, obese, female, and of lower income and education levels.The same survey also asked about food availability and safety. Nearly 6 in 10 people predominately lower-income, unemployed, Black or Hispanic adults said they were worried about not being able to obtain food at nearby stores or were concerned they might catch COVID-19 from food. Early fears that COVID-19 could be spread via food packaging were quickly discounted by scientists.These findings "highlight the importance of strategies and communications that reduce fears and prevent unintended negative behaviors," such as food hoarding and panic buying, said dietitian Brianna Dumas, a fellow in the CDC's Research Participation Program, in an abstract.In addition, public health officials should stress "consumer awareness of food access options during emergencies, including promotion of hunger safety net programs, especially among disproportionately affected groups," Dumas said.A drop in healthy foodsAnother study analyzed the diets of more than 2,000 Americans before and during the pandemic and found a decrease in the consumption of healthy foods, including vegetables and whole grains, during the past year."This decrease was the most pronounced among women, black and Latino study participants, and participants who gained at least five pounds or more since 2018," said Caroline Um, a postdoctoral fellow at the American Cancer Society, in a statement.Um plans to follow study participants to understand how their diets might continue to change. Other studies will investigate which factors, such as mental health or financial stressors, might be involved in the change in eating behaviors.Kids gained weightNearly 30% of 433 parents surveyed by researchers at Virginia Commonwealth University said their child had gained an average of 9.6 pounds in the months between May and September of 2020.Parents of children between 5 and 18 years old were questioned before the pandemic and again in May and September of 2020 about their concerns regarding their child's weight.Families who said their child gained weight during that time period were concerned about that trend and attempted to monitor and restrict their child's eating habits in both May and September. However, in families where children did not gain weight, parents were initially concerned and monitored their child's food intake in May, but had stopped doing so by September.Further research is needed to investigate and target the "different behavioral, societal, environmental, and psychosocial factors" that might contribute to weight gain among children and adolescents, wrote Melanie Bean, an associate professor of pediatrics and co-director of the Healthy Lifestyles Center at Children's Hospital of Richmond at Virginia Commonwealth University, in an abstract.Teasing people about their weightAnother study presented at the conference looked at the impact on children when family members teased them or made other critical comments about their weight. Researchers from Tufts University found that exposure to negative family comments about weight "as little as 3 times per month was significantly associated with moderate to high levels of weight bias internalization," according to the study.Prior research has shown that when children and adults experience weight stigma and internalize it, that itself can predict weight gain."A common perception is that a little shame or stigma might motivate people to lose weight, but that is not what we see in research," Rebecca Puhl, deputy director at the Rudd Center for Food Policy and Obesity at the University of Connecticut, told CNN in a prior interview."In fact, when people experience weight stigma, this actually contributes to unhealthy eating behaviors, lower physical activity and weight gain," Puhl said. "Our studies show that when parents shift the conversation to healthy behaviors, that tends to be much more effective."The focus isn't on the number on the weight scale, but on the whole family eating fruits and vegetables, replacing soda with water, getting daily physical activity," she added.Online grocery shoppingA study done in the early days of the pandemic March and April of 2020 found that a third of the nearly 18,000 households surveyed said they were shopping online for groceries, and, of those, 60% said they planned to continue to do so after the pandemic passed.Their top reasons? Over 80% said it was to "avoid public germs and COVID-19," while 44% wanted to "take advantage of the convenience," according to Shu Wen Ng, an associate professor in the Department of Nutrition at the University of North Carolina at Chapel Hill.Higher food prices in areas with higher restrictionsResearchers from Tufts University's Friedman School of Nutrition Science and Policy analyzed retail prices for food and other consumer goods in 133 counties in the United States and compared them to the levels of COVID-19 restrictions imposed by local governments.Results showed that a higher level of government restrictions during the pandemic was associated with higher food prices, but did not affect the cost of other consumer goods.

COVID-19 affected our lives in so many ways, including how we ate and shopped. The changes were not always for the better, according to a series of reports presented Monday at the annual meeting of the American Society of Nutrition.

An analysis by the Centers for Disease Control and Prevention found some of us increased our consumption of unhealthy snacks and desserts, including chips, cookies and ice cream, while also guzzling more sugary drinks such as sweetened coffee and teas, regular sodas, fruit drinks, and sports or energy drinks.

Over a third (36%) of the nearly 4,000 Americans who were surveyed in June 2020 reported sometimes consuming more unhealthy snacks and desserts than before the pandemic, while 22% said they sometimes drank sugary drinks.

However, 16% said they ate snacks and sweets often or always, while 10% said the same of sugary beverages. People who reported consuming the most unhealthy foods and drinks were more likely to identify as Hispanic or Black and be younger than age 65, obese, female, and of lower income and education levels.

The same survey also asked about food availability and safety. Nearly 6 in 10 people predominately lower-income, unemployed, Black or Hispanic adults said they were worried about not being able to obtain food at nearby stores or were concerned they might catch COVID-19 from food. Early fears that COVID-19 could be spread via food packaging were quickly discounted by scientists.

These findings "highlight the importance of strategies and communications that reduce fears and prevent unintended negative behaviors," such as food hoarding and panic buying, said dietitian Brianna Dumas, a fellow in the CDC's Research Participation Program, in an abstract.

In addition, public health officials should stress "consumer awareness of food access options during emergencies, including promotion of hunger safety net programs, especially among disproportionately affected groups," Dumas said.

Another study analyzed the diets of more than 2,000 Americans before and during the pandemic and found a decrease in the consumption of healthy foods, including vegetables and whole grains, during the past year.

"This decrease was the most pronounced among women, black and Latino study participants, and participants who gained at least five pounds or more since 2018," said Caroline Um, a postdoctoral fellow at the American Cancer Society, in a statement.

Um plans to follow study participants to understand how their diets might continue to change. Other studies will investigate which factors, such as mental health or financial stressors, might be involved in the change in eating behaviors.

Nearly 30% of 433 parents surveyed by researchers at Virginia Commonwealth University said their child had gained an average of 9.6 pounds in the months between May and September of 2020.

Parents of children between 5 and 18 years old were questioned before the pandemic and again in May and September of 2020 about their concerns regarding their child's weight.

Families who said their child gained weight during that time period were concerned about that trend and attempted to monitor and restrict their child's eating habits in both May and September. However, in families where children did not gain weight, parents were initially concerned and monitored their child's food intake in May, but had stopped doing so by September.

Further research is needed to investigate and target the "different behavioral, societal, environmental, and psychosocial factors" that might contribute to weight gain among children and adolescents, wrote Melanie Bean, an associate professor of pediatrics and co-director of the Healthy Lifestyles Center at Children's Hospital of Richmond at Virginia Commonwealth University, in an abstract.

Another study presented at the conference looked at the impact on children when family members teased them or made other critical comments about their weight. Researchers from Tufts University found that exposure to negative family comments about weight "as little as 3 times per month was significantly associated with moderate to high levels of weight bias internalization," according to the study.

Prior research has shown that when children and adults experience weight stigma and internalize it, that itself can predict weight gain.

"A common perception is that a little shame or stigma might motivate people to lose weight, but that is not what we see in research," Rebecca Puhl, deputy director at the Rudd Center for Food Policy and Obesity at the University of Connecticut, told CNN in a prior interview.

"In fact, when people experience weight stigma, this actually contributes to unhealthy eating behaviors, lower physical activity and weight gain," Puhl said. "Our studies show that when parents shift the conversation to healthy behaviors, that tends to be much more effective.

"The focus isn't on the number on the weight scale, but on the whole family eating fruits and vegetables, replacing soda with water, getting daily physical activity," she added.

A study done in the early days of the pandemic March and April of 2020 found that a third of the nearly 18,000 households surveyed said they were shopping online for groceries, and, of those, 60% said they planned to continue to do so after the pandemic passed.

Their top reasons? Over 80% said it was to "avoid public germs and COVID-19," while 44% wanted to "take advantage of the convenience," according to Shu Wen Ng, an associate professor in the Department of Nutrition at the University of North Carolina at Chapel Hill.

Researchers from Tufts University's Friedman School of Nutrition Science and Policy analyzed retail prices for food and other consumer goods in 133 counties in the United States and compared them to the levels of COVID-19 restrictions imposed by local governments.

Results showed that a higher level of government restrictions during the pandemic was associated with higher food prices, but did not affect the cost of other consumer goods.

Read more from the original source:
How the pandemic changed what we eat - WAPT Jackson

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The Lion Diet is a diet that anecdotal sources claim can help transform your life and improve your health.

Followers of the Lion Diet have reported a long list of benefits associated with the diet, including decreased inflammation, improvements in mood, and relief from issues like headaches, insomnia, and allergies.

However, others have dismissed the plan as unsustainable, unhealthy, and ineffective, noting that its overly restrictive and extreme.

This article explores the Lion Diet, including what it is, how it works, and whether its safe.

BOTTOM LINE: The Lion Diet eliminates all foods except salt, water, and meat from ruminant animals. In addition to being high in saturated fat, its unsustainable and likely to lead to nutritional deficiencies.

The Lion Diet is a meat-based eating pattern that focuses on eliminating most ingredients from the diet to identify potential food sensitivities.

It was originally created by Mikhaila Peterson, a lifestyle blogger and podcast host who claims she was able to improve her health by making these changes to her diet.

According to her website, those who follow the Lion Diet have reported improvements in energy levels, mental health, and symptoms of digestive and autoimmune conditions.

Its similar to the Carnivore Diet, which is a diet plan that permits you to consume only animal products like meat, fish, and poultry.

However, the Lion Diet is even more restrictive, allowing only foods from certain types of animals along with water and salt.

The Lion Diet is a meat-based eating pattern that proponents claim improves health by eliminating ingredients from your diet to identify possible food sensitivities.

On the Lion Diet, you can consume only salt, water, and meat from ruminant animals, including cows, sheep, and deer.

Limiting your diet to these specific foods is believed to help sustain your body while removing other variables in your diet that may be contributing to health issues.

Although there are no official guidelines on how long you should follow the diet, anecdotal sources recommended waiting until your symptoms subside and then reintroducing foods slowly.

According to Peterson, you may need to follow the diet for several weeks before starting to add foods back into your diet.

This is intended to help you identify which foods trigger your symptoms so you can eliminate them from your diet.

Some variations of the diet also involve intermittent fasting practices such as abstaining from food for 1620 hours at a time or eating just one large meal per day. However, this is optional.

The Lion Diet involves eating only salt, water, and meat from ruminant animals. According to proponents, you should follow the diet until symptoms of potential food sensitivities improve and then slowly reintroduce foods into your diet.

The Lion Diet sets very strict guidelines about which foods it permits.

The Lion Diet allows only a few specific foods primarily meat from ruminant animals. The plan requires followers to eliminate all other foods.

Here are the foods that are allowed:

All other food groups apart from the ingredients listed above are banned on the Lion Diet.

This includes not only foods like fruits, vegetables, nuts, and seeds but also meat from nonruminant animals, poultry, and seafood.

Here are some examples of foods to avoid on the Lion Diet:

Note that the diet allows you to reintroduce these foods into your diet slowly over time.

However, you should completely eliminate these foods for several weeks after starting the diet, or until your symptoms completely subside.

The Lion Diet allows you to eat only salt, water, and meat from ruminant animals. It requires followers to eliminate all other foods and beverages.

Although the Lion Diet is not specifically intended to promote weight loss, it will likely cause weight loss if you follow it for an extended period of time.

This is because it eliminates most food groups, including many items that are often high in calories, such as snacks, added sugar, and processed foods.

Most types of meat that the diet encourages are also relatively low in calories.

For example, a 3-ounce (85-gram) serving of cooked bison ribeye contains 150 calories, while 3 ounces (85 grams) of cooked beef flank provides 224 calories (1, 2).

However, keep in mind that the diet may not supply enough calories to meet your daily needs, which could actually make it harder to sustain weight loss in the long term.

In fact, decreasing your calorie intake too much can slow your metabolism and change levels of specific hormones that control your hunger and appetite, which could increase the risk of weight regain (3).

Although the Lion Diet is very low in calories and may lead to weight loss, it could actually make it more difficult to maintain weight loss long-term.

The Lion Diet is focused on eliminating foods from your diet and slowly reintroducing them. The intention is to determine which foods contribute to issues like inflammation, fatigue, and digestive problems.

Studies show that elimination diets could be effective for several conditions, including irritable bowel syndrome, food allergies, and inflammatory bowel diseases (4, 5, 6).

Studies have found that your diet may also affect other conditions, such as rheumatoid arthritis, eczema, acne, and depression (7, 8, 9, 10).

Therefore, identifying specific foods that cause symptoms associated with these conditions could be beneficial.

However, keep in mind that the elimination diets typically recommended for these conditions are not as restrictive as the Lion Diet. Instead, they usually focus on eliminating specific foods or food groups that are known to cause symptoms.

There have not been any studies on the Lion Diet specifically, and its not recommended as a treatment for any health condition. In fact, consuming large amounts of red meat may lead to flare-ups in people with certain conditions, such as rheumatoid arthritis (11).

Its best to talk with a healthcare professional before trying an elimination diet to ensure youre getting enough nutrients and avoid negative health effects.

Like other elimination diets, the Lion Diet is intended to help you identify which foods in your diet may be causing symptoms. However, the recommended elimination diets for most health issues are not usually as restrictive.

There are several drawbacks associated with the Lion Diet.

One of the main issues of the Lion Diet is that its extremely restrictive, lacking many key vitamins and minerals.

In fact, it completely eliminates many healthy foods, including fruits, vegetables, whole grains, nuts, and seeds. This makes it difficult for you to get the nutrients your body needs.

Untreated nutritional deficiencies can cause a wide variety of issues, including weakness, impaired immune function, bone loss, pain, bruising, anemia, and neurological problems (12).

The Lion Diet is also lacking in fiber, an important compound found in plant foods that can support regularity, blood sugar control, and heart health (13).

Whats more, the diet is also very low in calories. Decreasing your calorie intake too much can cause serious side effects, including fatigue, headaches, nausea, and dizziness (14).

Animal products, including meat, are very high in saturated fat.

Although saturated fat can be part of a healthy diet, you should consume it in moderation.

In some people, saturated fat can increase levels of LDL (bad) cholesterol, which is a risk factor for heart disease (15, 16).

While most research shows that saturated fat is not directly linked to a higher risk of heart disease, experts recommend limiting your intake to less than 10% of total daily calories (17, 18).

Because the Lion Diet consists entirely of meat, being on this diet will likely cause you to consume much more saturated fat than recommended.

In addition to being potentially very unhealthy, the Lion Diet is difficult to follow and unsustainable in the long term.

Since the diet offers little to no flexibility, it can be nearly impossible to eat out at restaurants or enjoy food in other social settings while following the diet.

Eliminating certain foods from your diet can also increase food cravings, making this diet even more challenging to stick to (19).

It also promotes unhealthy eating habits and may not be suitable for those with a history of disordered eating.

The Lion Diet is high in saturated fat and lacks other key nutrients. Its also very difficult to follow and unsustainable long-term.

Although elimination diets can be effective for certain health conditions, the Lion Diet is difficult to follow and unsustainable, and it lacks important nutrients.

It can also be dangerous and may increase the risk of nutritional deficiencies and other health problems over time.

If youre experiencing inflammatory or digestive symptoms and want to test out an elimination diet, consider experimenting with one food group at a time to determine whether that type of food has any effect on your symptoms.

Alternatively, elimination diets like the low-FODMAP diet can be effective for identifying triggers if you have digestive issues or irritable bowel syndrome.

If you suspect you may have a food allergy or sensitivity, you may also want to consult a healthcare professional to determine the best course of treatment for you and whether you may benefit from making changes to your diet.

If you suspect you may have a food allergy or sensitivity, there are many steps you can take to find your food triggers that are healthier and less extreme than the Lion Diet.

The Lion Diet is a meat-based elimination diet that supposedly helps you identify which foods are negatively affecting your health.

Although elimination diets can be effective for certain conditions, the Lion Diet is unsustainable and high in saturated fat, and it lacks key nutrients.

If you believe certain foods in your diet may be causing symptoms or negatively affecting your health, its best to speak to a healthcare professional to determine the best course of treatment for you.

Original post:
The Lion Diet: What Is It, and Is It Safe? - Healthline

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News

A whole-of-health approach is required to support people in healthy eating, exercise and wellness, according to a new study.

A restricted-calorie diet and significant weight loss allowed people with diabetes and hypertension to reduce their medication for both conditions in a small international study.Adding to the body of evidence on the effectiveness of lifestyle factors in managing diabetes and other chronic conditions, the UK DiRECT study found the 12-week low-calorie soup and shake program could bring about remission of type 2 diabetes and lower blood pressure.Dr Gary Deed, Chair of RACGP Diabetes Specific Interest Network, told newsGP the study reinforces current guidelines to consider weight loss, education and healthy eating approaches.Even if patients have been on medications for a long time, such as in this study with blood-pressure medication, lifestyle [changes] have shown significant benefits in some patients, he said.This study reinforces that focusing on significant weight loss, if achievable, can change peoples need for blood pressure medications.It really just again reinforces that GPs are able to support patients through different lifestyle processes, one of which one is a very low-calorie weight loss dietary program, but it should be individualised.Dr Deed notes the study was only a short pilot of early-stage diabetes and not all of the 143 participants achieved significant weight loss that affected their blood pressure medication.Published in Diabetologia, the study involved undertaking an 830-calorie, nutritionally complete diet that would induce weight loss of more than 15 kg in 12 weeks.Participants stopped their medications at the start of the trial, but started taking them again if their diabetes or hypertension control was reduced. This occurred in 28 per cent of the trial cohort.It found the average blood pressure fell as people lost weight, and continued to fall after the diet ended.Dr Deed said while the calorie-restricted diet is not impossible in general practice, support services are needed.Its a model that we can try to work towards, with an accredited practicing dietitian, appropriate psychological support services for patients, he said.He said obesity and weight management are embedded in the RACGPs diabetes management guidelines, including to eat according to the Australian dietary guidelines, advising weight loss for people with overweight or obesity and type 2 diabetes, and physical activity.Its worthwhile individually assessing all patients and giving them a chance, Dr Deed said. This can put their diabetes in remission and support other management such as reduction of medication and improvement of cardiovascular fitness.People who are at risk and those newly diagnosed really should be offered lifestyle support at the get go.Its not just the responsibility of general practitioners. Its a whole-of-health approach.It really is a call to policy-makers to help align policy and economic support to preventative activity.These supports are publicly available in some states, Dr Deed said, pointing to the Get Healthy Information and Coaching Service in Queensland and in New South Wales that offers personalised healthy eating assistance.Guidelines encourage doctors to start tablets, but there have been few demonstrations of how tablets can be stopped, Newcastle Universitys Professor Roy Taylor said in a statement.My patients, like so many, do not like swallowing multiple tablets, and this study is important as we can now reassure them that stopping blood pressure tablets is not only safe but also good for their health.Weve shown that when substantial weight loss is achieved and maintained, patients can effectively manage both their blood pressure and type 2 diabetes without drugs.One of the studys authors, the University of Gladgows Professor Mike Lean, said researchers are pleased with the results of the study, which aimed to evaluate the safety and efficacy of removing blood pressure medication at the start of the weight-loss program.The DiRECT trial was done entirely in primary care, he said.The evidence shows that GPs can safely offer an evidence-based intensive weight management intervention, aiming for substantial weight loss and remission of type 2 diabetes.The study further highlights the links between diet, weight, type 2 diabetes and hypertension, and how long-term support to maintain weight loss is vital.Log in below to join the conversation.

diabetes hypertension overweight and obesity

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newsGP - Weight loss can reduce need for diabetes and hypertension medication: Study - RACGP

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Even if there are weight loss programs that say you need to skip breakfast in order to slim down, many experts agree that the one breakfast strategy to lose weight and get a flat belly is to actually eat breakfast, not skip it. Studies have observed that people who eat a protein- and/or fiber-rich breakfast regularly tend to have a lower Body Mass Index (BMI) and consume fewer calories later in the day. Another trial published in the Journal of Nutrition offered another reason to eat every morning. Researchers found that skipping breakfast was associated with a higher risk of type 2 diabetes.

However, many nutrition experts and weight-loss doctors say that while there are certain strategies that work for most people like portion control and calorie restriction, there are many effective ways to slim your belly. The one best breakfast trick for a flat belly all day is the one that works best for you. So, test out these specific tactics on how to eat breakfast and lose weight from experts. Then, read up on these 50 Worst Ways to Lose Weight.

"There are no magic foods or strategies that can make your belly appear slimmer immediately," says Stacey Krawczyk, MS, RD, a registered dietitian for the Grain Foods Foundation and President of FoodWell Strategies. "However, eating in the morning does help with long-term weight management because it sets the tone for the day."

If there's a trick to weight loss, it's establishing a purposeful eating plan.

"Good habits help to create future good habits, so eating a balanced breakfast with fiber-rich grains (including foods made with both whole grains and enriched grains), lean protein, and some fruit or veggies can help keep you satisfied to avoid the 'mid-morning slump' and help you stay on track," says Krawczyk.

Establish good morning eating patterns with our26 Healthy Breakfast Habits to Jumpstart Weight Loss.

Eating breakfast helps you lose weight because it creates a feeling of fullness.

"You don't need to eat much at breakfast if you have a combination of nutrient-dense food ingredients," says Lisa Young, RD, PhD, author of Finally Fully, Finally Slim. "Because your stomach feels full, you don't need to eat another snack before lunch. The key to feeling full longer after breakfast is a combination of protein, healthy fats, and fiber-rich complex carbohydrates that'll keep you energized all day long."

Think eggs, oatmeal, fruit, peanut butter and whole-grain bread, and vegetables. Need some recipes? Try these 10 Weight-Loss Breakfasts That Satisfy.

Beachbody Super Trainer Autumn Calabrese believes breakfast is the most important meal of the day because it jumpstarts your sleepy metabolism. To keep your belly flat, you have to "keep your metabolism revving, and breakfast will ramp it up for about 3 hours," says Calabrese, author of Lose Weight Like Crazy Even if You Have a Crazy Life, now available in audiobook through Apple Books, Audible and Google Play.

"That's why I tell [others] to eat every 2 1/2 to 3 hours," says Calabrese. "I just saw a lecture by a doctor who was telling us that a plant-heavy breakfast with a lot of fiber can boost your metabolism by up to 16%."

Calabrese says it's best to stay away from super-processed muffins, cereals, and pancakes. Instead, go for whole grains and vegetables, tofu, nuts, and seeds.

"Make it plant-based and make it the most important meal of the day," says Calabrese.

You could also try incorporating these Healthy Breakfast Foods Dietitians Say You Should Be Eating.

For many people, breakfast means a smoothie or shake made with protein powder or a packaged protein breakfast bar. If you're looking to keep your belly flat, paying close attention to the ingredients in your protein supplements is key because many are overly processed, says David Sautter, a National Association of Sports Medicine-certified fitness nutrition specialist and contributor to Top Fitness Magazine.

"Select a grass-fed protein that contains digestive enzymes for better absorption," he says. "The low-quality shakes and protein bars are usually packed with sugar alcohols that can cause gastric distress and bloating."

If you're blending up a shake at home, try this 1 Best Protein Shake to Drink, According to a Dietitian.

There is no downside to drinking water when you get up in the morning. Your body needs fluids, and water is a proven appetite suppressant. Studies show that drinking water effectively reduces your daily calorie consumption by filling your stomach, reducing your intake of sugary beverages, and drowning cravings. Also, thirst is often mistaken for hunger, so drinking water can crush hunger pangs, too. One study in the Journal of the Academy of Nutrition and Dietetics involving obese older adults found that participants who drank about 16 ounces of water 30 minutes before breakfast reduced their calorie consumption during the next meal by 13%.

Water in the morning can also help you avoid bloating later in the day.

"I drink two glasses of lukewarm water every morning before I have my coffee," says Alabama-based family physician Akil Taherbhai, MD, author of Open Heart. A gastroenterologist once advised him to drink warm water in the morning to avoid constipation, and he has been doing it for years.

If you don't like drinking water, eat fresh cantaloupe, which is "super high in water so it's perfect in the morning," says Young. "Cantaloupe is rich in vitamins A, C, potassium, and fiber. The suggested serving size for cantaloupe is one to two cups, but this fruit is so low in calories that you don't need to worry about how much you eat."

When you're ready to make a meal, try one of our19 High Protein Breakfasts That Keep You Full!

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Screens and teens are a combination parents try to manage for multiple reasons.

A study out of South Korea adds one more reason to the list.

The study analyzed data of more than 53,000 Korean adolescents from the Korea Youth Risk Behavior Web-Based Survey and found that teens who used a smartphone for more than 2 hours per day were significantly more likely to eat more processed foods and fewer fruits and vegetables than teens who put their phones down more often.

Additionally, teenagers who spent more than 3 hours per day on a smartphone were significantly more likely to be overweight or obese.

These results do not surprise me considering that screen time is a totally sedentary activity occupying time in which teens could be participating in sports or other physical activities, Dr. Rekha B. Kumar, attending endocrinologist at Weill Cornell Medicine and medical director of the American Board of Obesity Medicine, told Healthline.

Other results from the study include:

Time can pass by quickly when a screen is in hand, making it easy to eat while on the phone and not pay attention to the amount of food youre consuming.

When we arent mindful about our eating (which occurs while we are eating while on a screen) we tend to vastly overeat. We are either mindlessly snacking, or eating too quickly, which doesnt allow our digestive system enough time to signal to our brains that we are full, so we eat past the point of fullness, Christina Brown, weight loss coach, told Healthline.

She said the pandemic contributed to this, since social distancing forced teens and adults to use screens for school, work, and social interactions with friends and family.

Researchers of the Korean study added that marketing of unhealthy foods that targets adolescents could also be compounding the problem.

If we could just flip that around and have marketers focus more on healthy eating and how easy it can be to eat healthfully, we could lower the increasing numbers of overweight and obese children and adults, said Brown.

While phones are part of many peoples lives, there are ways to keep them around and stay healthy.

Because many teens dont prioritize healthy eating or exercising, Brown said its up to parents to stress their importance.

We, as parents, can be good health role models for our children. Helping our teens set up boundaries around smartphone usage and emphasizing some sort of physical activity each day can truly help them grow up to be healthier, she said.

The following are a few tips to get your teen (and yourself) started:

Brown suggests making a hard rule in which you put your smartphone down before allowing yourself to eat anything.

Kumar agreed: We should take breaks from screens and have proper meals with friends/family and also put down our screens to enjoy physical activity in the outdoors when possible.

Allow a certain amount of time each day to spend on screens.

Once theyve amassed that amount of time, they have to find other options to keep them busy. Some of those options could be to take a walk or a bike ride, or get in some other type of workout, said Brown.

Tracking everything you eat can help you become mindful of the quantity and quality of the food and drinks you consume.

I will always stress the topic of structure when it comes to balancing food, exercise, and screen time, and healthy sleep, said Kumar. We need to keep track of our behavior and self-monitor our patterns with these things.

Brown added that writing down everything you eat can stop you from eating that extra treat youre craving.

Plus, it can be quite eye-opening to really see how much you eat in a day, she said.

To avoid sitting and staring at your phone for hours, consider setting its alarm to go off every hour as a reminder to get up and move around.

Any extra movement you can get throughout the day, even if it is just several minutes each hour, will add up and have health benefits, Brown said.

Rather than lying or sitting down and using your phone, try standing up and scrolling.

This is similar to having a standing desk at work, said Brown.

Putting away your smartphone before bedtime can help your body get in sleep mode.

We should sleep at night when our bodys hormonal rhythms are set for sleep and not for eating or screen time. When day and night get confused, our eating patterns are thrown off and our hunger and fullness signals dont work normally, leading to excessive calorie intake and weight gain, said Kumar.

The benefit to smartphones is they offer access to information and tools that can enhance health, if used properly.

We most definitely have much more information at the tips of our fingers via smartphones than we did just 15 years ago, and using this information to benefit our health is something that should be prioritized, said Brown.

She points to nutrition tracking apps, which can help with accountability and being mindful of food choices.

Many of my clients will look up the foods being served at a restaurant they are planning to go to prior to going in order to help them make the healthiest choice once they are there. Even without a nutrition tracking app, many restaurant websites will post the nutritional content of their meals, said Brown.

Because the pandemic forced many people to rely on screens, Kumar adds that the availability of streamed training and exercise classes helped many people stay active, and could continue to post-pandemic.

If one could have implemented structure with keeping food/meal times separate and continuing exercise, that would have helped prevent weight gain. We can incorporate our devices things like Peloton, the Mirror, and others [even though] they do use screens technically, but people are also active, she said.

Cathy Cassata is a freelance writer who specializes in stories around health, mental health, medical news, and inspirational people. She writes with empathy and accuracy and has a knack for connecting with readers in an insightful and engaging way. Read more of her work here.

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Surgery is usually a highly invasive procedure that takes a toll on your body as it works overtime to promote healing. Depending on the type of surgery you have, your recovery may be a short or lengthy process.

In some cases, you may experience some weight gain after surgery as a result of fluid retention, a side effect of medication, or being sedentary for a long time. However, this depends on the type of surgery, the expected recovery time, and your medical history (1, 2).

Weight gain during the initial recovery period is usually not a result of gaining fat mass but rather an accumulation of fluid as part of the healing process. In most cases, postsurgical weight gain is temporary and subsides as your body recovers.

However, prolonged recovery time, physical inactivity, stress, and changes in your eating behavior can lead to weight gain over time. Therefore, its important to try to resume your usual healthy lifestyle as soon as it is safe to do so.

While usually temporary, postsurgery weight gain can occur in people who have excess fluid buildup and swelling. Physical inactivity, stress, and changes in eating habits can also lead to weight gain, depending on the length of your recovery time.

There are many potential causes of weight gain after surgery.

The most common cause of weight gain after surgery is fluid retention, also known as postoperative edema.

Edema occurs when extra fluid builds up in your body to respond to inflammation and promote healing. It may also be caused by intravenous (IV) fluids given during surgery. Edema can be localized (in one spot) or generalized (throughout your body) (3, 4).

Common symptoms of edema include puffiness, swelling, decreased mobility at the joints (e.g., fingers, ankles, wrists), decreased urine output, and rapid weight gain (3, 4).

Though it usually subsides on its own, in some cases, your surgeon may recommend a prescription diuretic to reduce swelling or adjust other medications youre taking that may promote edema, such as corticosteroids or calcium-channel blockers (3).

They may also suggest wearing compression clothing, engaging in gentle movement, reducing salt intake, and elevating the affected area. If you have concerns about swelling and edema, its best to talk with your surgeon or another medical professional (3).

Depending on the type of surgery you have, you may need to limit your physical activity for days to weeks afterward.

Though a few days of rest wont cause substantial weight gain, prolonged sitting paired with physical inactivity for extended periods of time can lead to a decrease in muscle mass and daily calorie expenditure. As a result, your fat mass may increase (5).

Fortunately, rehabilitation is a large component of postsurgical care. It includes seeing specialists such as physiotherapists and occupational therapists, who can help you return to your normal activities and reduce muscle wasting (6, 7).

If you had a minor surgery with a short recovery time, allow yourself to rest before slowly reintroducing your usual physical activities. After a major surgery, you may need to rest for an extended period before resuming exercise.

Once you can safely resume exercise, slowly reintroduce gentle movement, such as walking or yoga, to see how you feel and tolerate it. You may need to gradually reintroduce straining activities, such as lifting weights, or avoid them until youre fully recovered.

Though it may be tempting to return to your normal fitness routine once you start feeling better, be sure to speak with your doctor and receive medical clearance first.

Recovering from surgery can be painful, stressful, and emotionally draining. This may have you reaching for your favorite comfort food to help you cope.

However, if you continue to rely on comfort food rather than return to a more balanced diet after youve recovered, you may experience weight gain over time.

During your initial recovery, its important to focus on consuming enough calories and protein to promote recovery, even if you can tolerate only certain foods, such as ice cream, pudding, Jell-O, or scrambled eggs (8, 9).

Depending on your surgery and preoperative nutrition status, you may work closely with a registered dietitian as part of your postoperative care.

They may recommend a therapeutic diet, such as liquids only, or additional supplements, such as protein or energy shakes, to support your recovery (8).

However, as you regain your appetite and ability to eat, focus on reintroducing foods high in protein to support healing and prevent muscle loss. Further, eating high fiber foods will help promote bowel regularity and reduce constipation, which is common after surgery (8).

If youre hungry between meals, try eating small snacks that contain protein and fiber such as peanut butter and apple slices which will keep you satisfied and full.

Additionally, try to stick with low calorie drinks like water, coffee, and tea instead of sugary beverages or alcohol.

Its OK to enjoy comfort foods as part of your recovery. Allow yourself the flexibility to eat foods that feel good for you in the moment. However, if you begin to use food or alcohol as a regular coping mechanism, speak with a dietitian or medical professional.

Edema, or fluid accumulation, can lead to weight gain that will go down as you recover. Inactivity and comfort eating may also contribute to body fat gain. To minimize weight gain, try to resume regular physical activity and healthy eating once youve recovered.

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Although testosterone is well-known for fueling male sex drive, this hormone affects far more functions in the body than just the libido. In addition, women, too, need a certain amount of testosterone to maintain specific bodily functions. Learn more about testosterone hormone production and function, the effects of too much or too little testosterone, as well as testosterone supplements and possible side effects.

While testosterone is credited with regulating male sex drive, this is not the hormones only function. In fact, testosterone affects bone growth and strength, muscle size and strength, body fat distribution, sperm production, and red blood cell production. It also affects masculinization in males, such as penis and testes development, changes in voice during puberty, and the appearance of facial and pubic hair. It also could affect balding as men age, and may help maintain a normal mood level.

Because normal testosterone production varies widely between males, its not clear at what level a testosterone deficiency becomes medically relevant. A testosterone level for one male may be too much or too little for another. In addition, studies have found that testosterone works closely with estrogen, and some effects of testosterone deficiency may actually be attributed to an estrogen deficiency. Additional clinical trials are underway to study this issue.

Although often thought otherwise, having abnormally high levels of natural testosterone is not common in men. For males who do have abnormally high levels of testosterone, they could experience a wide range of problems. These include low sperm counts, impotence, liver disease, acne, headaches, high blood pressure, insomnia, weight gain, high cholesterol, heart muscle damage, and increased risk of heart attack and blood clots. Too much testosterone also could negatively affect mood, ranging from mood swings and irritability to impaired judgment, delusions and euphoria.

Over time, males typically experience a very gradual drop in testosterone that is considered normal. However, an abnormally low testosterone level could result in a variety of symptoms. These include a loss in muscle mass, increased breast size, hot flashes, reduced or loss of body and/or facial hair, loss of bone strength, low sex drive, impotence, reduced size of testicles, reduced sperm count, and infertility. A testosterone deficiency also could lead to irritability, poor concentration, and depression.

Taking testosterone supplements for low testosterone can help reduce or eliminate symptoms of testosterone deficiency. However, its important to talk with your doctor before taking any testosterone supplement, as it may not be beneficial if you are otherwise healthy. Testosterone supplements typically are reserved for those with a medical condition that is reducing their testosterone levels, not for a natural decline over time. If your doctor does prescribe a testosterone supplement, these could include vitamin D, zinc, magnesium and D-aspartic acid, a natural amino acid.

If you embark on testosterone therapy to boost your testosterone levels, possible side effects could be relatively mild or extremely serious. On the mild side, these include acne, breast swelling or tenderness, and swelling in the ankles. More severe side effects include an increased risk of blood clots and a higher risk of heart attacks and strokes. In addition, boosting testosterone levels could stimulate the prostate gland, spurring growth of undiagnosed prostate cancer. Therefore, its important to monitor your health carefully while undergoing any testosterone therapy to identify potential problems.

Men are not the only beneficiaries of the testosterone hormone. Produced in the ovaries and adrenal gland, testosterone in women affects ovarian function, boosts bone strength, and could help produce a normal libido. Although more data is needed, there is some evidence that testosterone and other androgens may affect normal brain function. High levels of testosterone in women could result in reduced breast size and deepening of the voice, while a testosterone deficiency could lead to reduced bone strength, poor concentration, depression or low sex drive.

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What Is Testosterone & What Does It Do? | Testosterone Hormone Function - Healthgrades

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Testosteroneyou know it, you love it, you cant get enough of it. It helps you set PRs, keeps muscle on your body, and makes you more virile. At least thats mostly true. Its also true that testosterone, especially low testosterone, is misunderstood.

So we asked an expert for clarity. Dr. Faysal Yafi, M.D., F.R.C.S.C., the Director of Men's Health and Newport Urology and Chief, Division of Mens Health and Reconstructive Urology at the University of California, Irvine (thats a lot of accolades, so listen up) chatted with us about what testosterone is, how to make the most of it, and what to do as we start to ageand it starts to dip. Here are four key takeaways.

Want to make the most of your testosterone? Become a morning person.

Testosterone follows the circadianor basically the sleeprhythm, says Dr. Yafi. Testosterone levels are highest in the early in the morning, between 7:00 and 10:00, and lowest in the evening.

To take advantage of your boosted testosterone for a workout, a special moment with the S.O., or even to focus on a big project, make sure your mornings are clear.

The high levels early in the morning may be more conducive to better workouts and a bit more focus for many mensome more drive when someones trying to get things done. says Dr. Yafi.

While we may associate solid levels of testosterone with muscle growth and libido, it has implications for more than just physical wellbeing. Theres a lot of literature suggesting an association between low testosterone and depression and other mood disorders, and even early onset memory loss and dementia, says Dr. Yafi, as well as what we call a foggy braindifficulty concentrating and getting motivated.

Dr. Yafi often sees low-T patients in his practice become more mentally stable as their testosterone therapy progresses. They have more drive and theyre more focused, he says. Maybe they have better memory recall. We see this in the clinic all the time.

Theres testosterone for men and estrogen for women and those are the two big hormones, right?

Not quite.

Dr. Yafi explains that there are actually three kinds of testosterone. First, theres free testosterone, which is readily available for cells to use. The other two types of testosterone (and most of the testosterone in your blood) are attached to proteins in the blood called albumin and sex hormone-binding globulin (SHBG), respectively. In addition to free testosterone, albumin-bound testosterone is also available for the body to use; these two types of testosterone are known as bioavailable testosterone.

The third typethe testosterone attached to SHBG proteinsis not available for use. Dr. Yafi says that SHBG increases as men get older, and so, too, does their SHBG-attached testosterone.

All of which is to say, according to Dr. Yafi, is that age-related testosterone decline doesnt necessarily reflect a mans total testosterone levels. You might only be losing a portion of your free testosterone. A blood test can help determine whether certain symptoms are actually caused by low testosterone.

Steroids are illegal to use without a prescription, so a lot of guys associate testosterone replacement therapy with those iconic locker room injections. But theyre not the same thing.

Testosterone replacement means increasing testosterone from low to normal levels, says Dr. Yafi, as you would for people who have low thyroid hormone, or diabetics who have low insulinbring them to normal levels.

In anabolic steroid abuse, people with normal testosterone levels supplement with steroids and bring their testosterone over the top. But if youve got low testosterone, then replacement therapy may actually improve your quality of life, says Dr. Yafi. And a bonus? Testosterone replacement therapy, when done in a clinical, appropriate way is extremely safe.

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IRVING, Texas--(BUSINESS WIRE)--Delivering testosterone via bioabsorbable pellets inserted under the skin is a low-risk approach to long-term hormone therapy for women and men, according to peer-reviewed data published in the journal Therapeutic Advances in Endocrinology and Metabolism (TAEM).

Practitioners from multiple clinical specialties reported an overall complication rate of less than 1% in 1,204,012 subcutaneous implants performed over a period of seven years. Each of the 376,254 patients treated for testosterone deficiency received implants of bioidentical hormones, either testosterone alone or combined with estradiol, with 85% of study participants being women, ages 25 to 92, and 15% men, ages 35 to 85.

Clinical experience and research continue to demonstrate the significant negative impact of testosterone deficiency in both women and men on health and well-being, but most delivery methods have been inadequate for long-term therapy: Creams are absorbed inconsistently, injections cause hormone spikes, and previous attempts at patches failed to advance into standard of care because of high rates of side effects, said study author Dr. Gary Donovitz, who has been a practicing OB/GYN for 30 years and founded hormone optimization company Biote Medical. This study adds to our understanding of one low-risk modality of long-term delivery.

Of the patients who received treatment at least twice, 93% chose to continue hormone pellet therapy.

The high rate of voluntary continuation in this real-world retrospective analysis speaks to patient satisfaction with the therapy, Donovitz said. Hypogonadism in men negatively affects general health and numerous conditions, including diabetes. The use of testosterone therapy in men has been increasing progressively year over year since the 1990s. As the most abundant biologically active gonadal hormone throughout the female lifespan, testosterone is also gaining recognition for its role as a vital hormone in women.

Pellets are inserted under the skin, where they are absorbed by the body over time. They have been studied since the 1930s. Practitioners reported complications in 0.785% of the procedures studied, the most common being implant extrusions, cellulitis/infection and bleeding at the delivery site. Pellet extrusion was more common in men (<3%) than women (<1%).

The study is the largest reported retrospective study to evaluate the continuation and complication rates of testosterone pellet implants. Practitioners self-reported procedure data, a limitation of the study mitigated by its large sample size as well as the fact common secondary procedures usually required office follow-up. As the study examined the risk of pellet delivery procedure, it did not analyze secondary reactions that can occur in women, such as acne or body hair.

The safety of hormone pellet implants in men and women over the long term appears to be better than other routes of administration, said Terry S. Weber, CEO of Biote. We are hopeful that this study motivates further inquiry so that women and men managing hormone-related conditions like menopause, diabetes and hypogonadism benefit from a broader continuum of care options within standard clinical protocols.

About BioTE Medical

BioTE Medical is a hormone optimization company that has translated over 80 years of scientific insight into clinically-validated medical approaches that identify and treat imbalances in the production of hormones. By partnering with over 5,500 medical providers across the United States, BioTE Medical is educating practitioners on the scientific evidence of the roles of hormones and supplements to support improved health, and on responsible treatment of patients. We are dedicated to helping patients live better, longer by changing the way healthcare is practiced on a global level.

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