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May 24, 2021

The UW-led study, published earlier this month in the International Journal of Obesity, found that people living in neighborhoods with higher residential and population density weigh less and have less obesity than people living in less-populated areas.Chris Yunker/Flickr

People dont gain or lose weight because they live near a fast-food restaurant or supermarket, according to a new study led by the University of Washington. And, living in a more walkable, dense neighborhood likely only has a small impact on weight.

These built-environment amenities have been seen in past research as essential contributors to losing weight or tending toward obesity. The idea appears obvious: If you live next to a fast-food restaurant, youll eat there more and thus gain weight. Or, if you have a supermarket nearby, youll shop there, eat healthier and thus lose weight. Live in a neighborhood that makes walking and biking easier and youll get out, exercise more and burn more calories.

The new study based on anonymized medical records from more than 100,000 Kaiser Permanente Washington patients did not find that living near supermarkets or fast-food restaurant had any impact on weight. However, urban density, such as the number of houses in a given neighborhood, which is closely linked to neighborhood walkability appears to be the strongest element of the built environment linked to change in body weight over time.

Theres a lot of prior work that has suggested that living close to a supermarket might lead to lower weight gain or more weight loss, while living close to lots of fast-food restaurants might lead to weight gain, said James Buszkiewicz, lead author of the study and a research scientist in the UW School of Public Health. Our analyses of the food environment and density together suggests that the more people there are in an area higher density the more supermarkets and fast-food restaurants are located there. And we found that density matters to weight gain, but not proximity to fast food or supermarkets. So, that seems to suggest that those other studies were likely observing a false signal.

The UW-led study, published earlier this month in the International Journal of Obesity, found that people living in neighborhoods with higher residential and population density weigh less and have less obesity than people living in less-populated areas. And that didnt change over a five-year period of study.

On the whole, when thinking about ways to curb the obesity epidemic, our study suggests theres likely no simple fix from the built environment, like putting in a playground or supermarket, said Buszkiewicz, who did his research for the study while a graduate student in the UW Department of Epidemiology.

Rather than something magical about the built environment itself influencing the weight of those individuals, Buszkiewicz said, community-level differences in obesity are more likely driven by systematic factors other than the built environment such as income inequality, which is often the determining factor of where people can afford to live and whether they can afford to move.

Whether you can afford to eat a healthy diet or to have the time to exercise, those factors probably outweigh the things were seeing in terms of the built environment effect, he said.

This study really leverages the power of big data, said Dr. David Arterburn, co-author and senior investigator at Kaiser Permanente Washington Health Research Institute. Our use of anonymized health care records allows us to answer important questions about environmental contributions to obesity that would have been impossible in the past.SDOT Photos/Flickr

The researchers used the Kaiser Permanente Washington records to gather body weight measurements several times over a five-year period. They also used geocodable addresses to establish neighborhood details, including property values to help establish socioeconomic status, residential unit density, population density, road intersection density, and counts of supermarkets and fast-food restaurants accessible within a short walk or drive.

This study really leverages the power of big data, said Dr. David Arterburn, co-author and senior investigator at Kaiser Permanente Washington Health Research Institute. Our use of anonymized health care records allows us to answer important questions about environmental contributions to obesity that would have been impossible in the past.

This study is part of a 12-year, jointUWandKaiser Permanente Washingtonresearch project called Moving to Health. The goal of the study, according to the UWs project website, is to provide population-based, comprehensive, rigorous evidence for policymakers, developers and consumers regarding the features of the built environment that are most strongly associated with risk of obesity and diabetes.

Our next goal is to better understand what happens when people move their primary residence from one neighborhood to another, Arterburn said. When our neighborhood characteristics change rapidly such as moving to a much more walkable residential area does that have an important effect on our body weight?

Co-authors include Jennifer Bobb, Andrea Cook, Maricela Cruz, Paula Lozano, Dori Rosenberg, Mary Kay Theis and Jane Anau at Kaiser Permanente Washington Health Research Institute; Anne Vernez Moudon, UW Urban Form Lab, College of Built Environments; Stephen Mooney, UW Department of Epidemiology; Philip Hurvitz, UW Urban Form Lab and Center for Studies in Demography and Ecology; Shilpi Gupta and Adam Drewnowski, UW Center for Public Health Nutrition and Department of Epidemiology. This research manuscript was supported by grants from the National Institutes of Health: 1 R01 DK 114196, 5 R01 DK076608, and 4 R00LM012868.

###

For more information, contact Buszkiewicz at buszkiew@uw.edu and Caroline Liou Caroline.X.Liou@kp.org

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Fast food, supermarkets, other aspects of built environments don't play expected role in weight gain - UW News

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The findings of a new study led by the University of Washington suggest that people don't gain or lose weight because they live near a fast-food restaurant or supermarket. It found living in a more "walkable", dense neighbourhood likely only has a small impact on weight.

The study was published earlier this month in the International Journal of Obesity. These "built-environment" amenities have been seen in past research as essential contributors to losing weight or tending toward obesity.

The idea appears obvious: If you live next to a fast-food restaurant, you'll eat there more and thus gain weight. Or, if you have a supermarket nearby, you'll shop there, eat healthier and thus lose weight. Live in a neighborhood that makes walking and biking easier and you'll get out, exercise more and burn more calories.

The new study based on anonymized medical records from more than 100,000 Kaiser Permanente Washington patients did not find that living near supermarkets or fast-food restaurants had any impact on weight. However, urban density, such as the number of houses in a given neighborhood, which is closely linked to neighborhood "walkability" appears to be the strongest element of the built environment linked to change in body weight over time.

"There's a lot of prior work that has suggested that living close to a supermarket might lead to lower weight gain or more weight loss, while living close to lots of fast-food restaurants might lead to weight gain," said James Buszkiewicz, lead author of the study and a research scientist in the UW School of Public Health.

He added, "Our analyses of the food environment and density together suggests that the more people there are in an area -- higher density -- the more supermarkets and fast-food restaurants are located there. And we found that density matters to weight gain, but not proximity to fast food or supermarkets. So, that seems to suggest that those other studies were likely observing a false signal."

The UW-led study found that people living in neighborhoods with higher residential and population density weigh less and have less obesity than people living in less-populated areas. And that didn't change over a five-year period of study.

"On the whole, when thinking about ways to curb the obesity epidemic, our study suggests there's likely no simple fix from the built environment, like putting in a playground or supermarket," said Buszkiewicz, who did his research for the study while a graduate student in the UW Department of Epidemiology.

Rather than "something magical about the built environment itself" influencing the weight of those individuals, Buszkiewicz said, community-level differences in obesity are more likely driven by systematic factors other than the built environment -- such as income inequality, which is often the determining factor of where people can afford to live and whether they can afford to move.

"Whether you can afford to eat a healthy diet or to have the time to exercise, those factors probably outweigh the things we're seeing in terms of the built environment effect," he said.

The researchers used the Kaiser Permanente Washington records to gather body weight measurements several times over a five-year period. They also used geocodable addresses to establish neighborhood details, including property values to help establish socioeconomic status, residential unit density, population density, road intersection density, and counts of supermarkets and fast-food restaurants accessible within a short walk or drive.

"This study really leverages the power of big data," said Dr. David Arterburn, co-author and senior investigator at Kaiser Permanente Washington Health Research Institute. "Our use of anonymized health care records allows us to answer important questions about environmental contributions to obesity that would have been impossible in the past."

This study is part of a 12-year, joint UW and Kaiser Permanente Washington research project called Moving to Health. The goal of the study, according to the UW's project website, is to provide population-based, comprehensive, rigorous evidence for policymakers, developers and consumers regarding the features of the built environment that are most strongly associated with the risk of obesity and diabetes.

"Our next goal is to better understand what happens when people move their primary residence from one neighborhood to another," Arterburn said.

Arterburn added, "When our neighborhood characteristics change rapidly -- such as moving to a much more walkable residential area -- does that have an important effect on our body weight?"

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Here's why weight gain or loss is not impacted by built environments - Hindustan Times

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If youre looking to improve your healthy habits, theres nothing better for you than getting into the routine of having a nutritious breakfast. And according to diet experts, the best breakfast you can start your day with is something high in protein.

When you wake up in the AM, you are a fat burning machine. Your first food intake should reflect your health goals. Jay Cowin, Registered Nutritionist and Director of Formulations at ASYSTEM, told SheFinds. If you want to lose weight, you need to use your sleeping fast to your advantage. Breakfast is exactly that: break the fast! Youve been fasting all night, and in order to keep the fat burning going, you need to feed your body fuel that it wont want to store.

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Jennifer Schultz, certified outdoors athletics educator and instructor from Outforia, advises that protein is an essential component to a healthy breakfast.

She told SheFinds, Protein has been found to be a key nutrient for weight loss, as it helps to curb appetite, preventing us from overeating and keeping us full till lunchtime. It can boost metabolism, as our bodies burn more calories when metabolising proteins than carbohydrates and fats.

Eggs are pretty much the perfect food, as they are incredibly nutritious, containing little bits of almost all the nutrients you need and are a great source of protein, keeping you and your muscles powered-up all day.

Eggs contain B vitamins, vitamin D, zinc, iron and copper. A single egg can deliver about six grams of protein and just five grams of fat - which is very helpful for weight loss.

Eggs are rich in high-quality protein and they contain all the essential amino acids that can rev up your metabolism and help you lose weight, Kevin Daly, Marketing Manager Zevo Health, explained to SheFinds. They are nutritious and keep you full much longer. Eggs are easy to prepare and cheap, that's why it's easy to incorporate them into your diet.

Dr. Waqas Ahmad Buttar, family physician from Sachet Infusions, told us that the healthiest way to eat eggs is simply to scramble them.

He explained, [Scrambling retains most of its proteins, minerals, and vitamins. A few vegetables like pepper, mushrooms, zucchini, and onions can also be added for more nutrients.

The best thing about scrambled eggs is that they take less than ten minutes to prepare. You can eat them plain, or add vegetables as Dr. Buttar recommends. However, experts advise that you do not add cheese to your scrambled eggs to avoid overloading on calories and fat.

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If scrambled eggs arent for you, there are still a ton of other healthy ways to prepare eggs.

Trista Best, Registered Dietitian at Balance One Supplements, recommends cooking omelettes because you can easily add more vegetables to increase nutritional value.

She explained, "Omelettes are an easy and tasty way to get in lean protein and vegetables. Both of which will help you with your weight loss efforts. The protein from the eggs and fiber from the vegetables will help keep you feeling full for longer periods of time which will offset your hunger and overeating throughout the day.

Best recommends adding spinach to omelettes because it is rich in antioxidants and anti-inflammatory compounds. If youre looking for a new recipe to cook healthy omelettes, try out some of these recipes.

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Want A Faster Metabolism? This Is The High-Protein Breakfast You Should Be Having Every Morning - SheFinds

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Trendy diets and exercise fads that promise weight loss and better health come and go. But intermittent fasting, or the practice of restricting eating to specific times of the day or week rather than cutting calories, has been around for ages. What gives it such staying power? And is it worth a try? Lets take a closer look at intermittent fastings benefitsand a few of its disadvantages, too.

Benefits and Risks of Intermittent Fasting

Frequently Asked Questions

Is there an adjustment period when starting out with intermittent fasting?

Its definitely normal to go through an adjustment period: Headaches and hunger pangs can occur, but usually even out after a few days. One way to help temper them? Water! Dont forget to drink just because you arent eating as frequently. And stock up on fiber: When you focus on consuming nutritious, healthy, fiber-filled foods during your eating windows, youll feel fuller and less famished during your fast.

How do I handle being around food when Im fasting?

Were not going to lie: It can be hard to be around people who are eating when youre fasting. But that doesnt mean it has to be torture. If you have a breakfast meeting, opt for an unsweetened/milk-free tea or coffee, which are allowed while youre fasting. Another option: Replace food-related events (like brunch dates) with activities like a walk in the park.

Will coffee break my fast?

No, coffee wont break your fast if you take it without milk or sugar. (Its the extras with coffee that have the calorieson its own, black coffee has two calories per cup.) Herbal tea is another option if you're craving some taste without any calories.

Can children practice intermittent fasting?

No, children shouldnt practice intermittent fasting. Experts caution against kids fasting because its important for them to learn to listen to their hunger cues while growing. If youre worried about your childs weight, talk to their pediatrician to explore other options for improving their habits and increasing physical activity.

With everyone from Hollywood celebrities to Instagram influencers talking about intermittent fasting, it can feel like youre the only one whos not doing it. But what is it exactly?

Intermittent fasting is a way of eating that alternates between periods of eating and periods of fasting. It doesnt prescribe which foods to eat or give up, but rather when to eat and when to let your bodys digestive system rest. This way of eating is actually nothing new. Our prehistoric ancestors did it naturally when hunting and gathering food. IF has also long been part of religious traditions and medical treatments. The ancient Greeks and Romans believed it allowed the body time to heal itself, and today, surveys suggest intermittent fasting is more popular than gluten-free regimens or traditional calorie-restricting weight loss plans.

There are several different types of intermittent fasting, but these are the three most popular types:

Time-Restricted or 16:8 This plan calls for structuring your day around an 8-hour eating window and a 16-hour fasting period. This means, for instance, that you stop eating at, say, 7pm and start again at 11am the next day. You can also start with a 12 or 14-hour fasting period and stretch it as you adjust.

Modified-Calorie or 5:2 This plan calls for following your normal eating routine (breakfast, lunch, and dinner, or two meals and a few snacks) for five days out of the week and then fasting for two days, which can be consecutive or spaced out. On fasting days, women can eat up to 500 calories (for men, 600).

Alternate-Day Fasting (ADF) Here, you alternate one day of your regular caloric intake followed by a day in which calories are restricted to less than 500 calories for women and 600 for men. Keep in mind that all fasting plans allow for water, unsweetened/milk-free tea, and coffee to be consumed during the fasting windows.

Get the Basics (and So Much More) About Intermittent Fasting

Given the buzz about the health benefits of intermittent fasting, its no wonder everyone wants to know what it can do for them. While experts say there is no one-size-fits-all guarantee for how changes to diet and lifestyle might affect you versus your neighbor, in general, these are some of the intermittent fasting benefits you might experience:

One of the main appeals of trendy eating plans is the promise of dropping pounds, and intermittent fasting is no different. But unlike traditional diets, with IF there are no forbidden foods or strict calorie counting. Instead, intermittent fasting helps you lose weight simply by compressing the times of the day when you consume food and allowing for a substantial resting period (or fast) in between.

When you eat all day long, your body has a continuous stream of new glucose in the blood that it can use for energy (and any surplus gets stored for later use). When you stop eating for an extended period of time (during your fast), your body still needs energy so it finally gets a chance to burn those stored carbs and, when that gets used up, it turns to burning stored fat. The result: Increased fat loss.

Its a natural fact: cell turnover slows down as we age. It can take longer for wounds to heal and unwanted cellular proteins can build up, which can play a role in neurodegenerative diseases such as Alzheimers and Parkinsons.

However, studies show that fasting kickstarts the biological process called autophagy, or the breakdown and purging of damaged cells and cellular material in your body. The length of fasting necessary to trigger autophagy varies person to person because of differences in metabolism and lifestyle. For some people, autophagy can start by about eight hours into a fast; for others, it can take closer to 16 or 18 hours. Either way, the resultswhich may include better muscle performance, an increase in energy, and healthier skin and hairhave made many people believers in intermittent fasting.

Every time you eat, the hormone insulin is released by the pancreas, the organ that produces digestive enzymes and hormones. It matches up with the sugar in the foods you just ate to help deliver glucose to your cells for fuel. But when you eat 12 or more hours a day (i.e. from breakfast at 7 am until dinner at 7 pm, or even later), your body maintains a high level of insulin in the bloodstream, which can lead to insulin resistance. And you dont want that because when your body stops responding to insulin, your blood sugar level rises, which can increase your risk of developing diabetes. Fasting, however, can help improve your insulin sensitivity by decreasing the amount of insulin circulating in your blood, which helps your metabolism function more effectively.

Ask around and you will hear people who practice intermittent fasting rave about how much they get done in the morning. That may be because some research has found a correlation between fasting and improved cognitive function, learning, memory, and alertness. How it works: Fasting stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF, which increases the resistance of neurons in your brain to degeneration and dysfunction. (Translation: Fasting protects health brain cells by reducing oxidative stress and improving their resistance to stress.)

While intermittent fasting can help you feel great and improve your health, the approach is a bit extreme, depending on which version of the plan you are following. Most people learn to tolerate it and even eventually thrive on it, but its not for everyone. Here are some of the ways intermittent fasting may be a disadvantage.

Restricting when you can eat instead of simply eating when youre hungry can set up a prickly relationship with food, especially if you have struggled with an eating disorder. If youve struggled with restricting food in the past, it may be best to skip intermittent fasting and focus on listening to your body cues regarding hunger and satiety. As with most dietary changes, its always good to consult a medical professional first to get the greenlight.

Some people can handle time-controlled eating and are able to alternate between enjoying food and restricting food with no problem. Their bodies become accustomed to filling up during compressed eating windows, and they may actually experience a decline in hunger. For others, however, the floodgates open the moment they take that first bite during their windowespecially if its later in the dayand they have a hard time governing their calorie intake. If you find youre overeating or bingeing during your eating periods, IF may not be the best fit for you.

The truth is, work commitments and real life dont always cooperate with intermittent fastingand that can make it hard to sustain. If you have a family, prepping meals for others during your fasting window can be torture. Plus its not always possible to say no to breakfast or dinner meetings that fall outside of your self-imposed eating window. Traveling for business and vacations can also upend your eating plan by disrupting your natural circadian rhythms, leaving you famished at unexpected times.

Could fasting actually cause your metabolism to slow down? Studies show that restricting too long or not consuming sufficient calories might actually coax your body into defending its energy stores. The result? More intense hunger pangs and fewer calories burned, along with a feeling of sluggishness from not enough fuel being added to your internal furnace.

Some fasters report digestive challenges such as constipation from taking in less food. Dehydration is another risk because a reduced level of insulin in your body may trigger the kidneys to release extra water. Plus, it can be easy to forget to hydrate while youre steering clear of food.

Bottom line? Intermittent fasting can be an effective tool for improving your health and losing weight. But its essential to consider all the benefits and disadvantages of intermittent fasting before giving it a go. If youre not sure its for you or dont know where to start, chat with your healthcare provider about which eating plan might suit you best and what red flags to watch out for as you get started.

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Intermittent Fasting Benefits and Risks - HealthCentral.com

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The weight loss foods that really work, say experts, are the ones that will help your body burn fat and keep you fulland they must also be delicious, so you don't get sick of them. That's why we reached out to four of the smartest dietitians, nutritionists and trainers we know and asked them about which foods actually make you slimmer, while also tasting great. These are the tips that worked for their clients and they will work for you. "There are many benefits to eating healthy weight loss foods," says Sydney Spiewak, MS, RDN, CD-N and Nutritionist at Clinical Weight Loss and Wellness. "They can reduce the risk of heart disease, stroke, obesity, and Type 2 Diabetes. Furthermore, they can help to provide people with more energy throughout the day and even boost someone's mood!" Read on for the experts' 19 weight loss foods that really work.

RELATED: 19 Ways You're Ruining Your Body, Say Health Experts

"Turmeric is considered the star of all spices and is one of the best and safest spices for all ages. There are more than 1,000 research studies that have demonstrated the protective effect of the active compoundcurcuminwhich researchers have found to increase weight loss and reduce body fat," says Ayurvedic Expert and Registered Dietitian Sapna Punjabi-Gupta, who hosts online cooking classes with delicious recipes inspired by her Indian roots and lifelong dedication to a vegetarian diet at bespiced.com. "Ayurveda regards turmeric as one of nature's best medicines." In fact, she says, "it is used not only for cooking but is used therapeutically in Ayurvedic medicine."

"Unlike typical starches that raise your insulin level and make you hungry, resistant starch is your friend for weight loss," says Dr. Vikki Petersen, Certified Clinical Nutritionist, Chiropractor and Certified Functional Medicine Practitioner. "Eating potatoes that have been cooked and then cooled (think potato salad) along with cooked beans (white beans and kidney beans top the list) gives you a hefty dose of protective-resistant starches. You'll be satisfied and will feed the healthy bacteria in your gut that promotes weight loss."

"Enjoying half an avocado per day in a smoothie or atop your salad will increase satiation and encourage weight loss," says Dr. Petersen. "Avocados are high in fiber and are known to increase your metabolic rate, a key to weight loss."

Not to mention, "avocados are delicious and nutritious," says Jessica Mazzucco, certified fitness trainer and founder of The Glute Recruit. "They can be added to salads and omelets to liven them up. They are an excellent source of fiber at 11 to 17 grams each and contain monounsaturated fat which is great for the heart. They will also keep you satiated for a long time. They are a winning food with nearly 20 essential nutrients such as folic acid, potassium, fiber, and vitamin E. Don't eat more than a half-cup per day to avoid exceeding your desired caloric intake."

"Legumes such as beans, lentils, chickpeas and dry peas are rich in protein, vitamins and dietary fiber," says Punjabi-Gupta. "Studies have shown that regular consumption of beans may aid healthy weight management and weight loss. Replace your animal protein with plant based proteins a few times a week."

"Cherries are low in calories, meaning that one cup of cherries is less than 100 calories. Cherries are also rich in vitamins that help to strengthen our metabolism," says Spiewak. "Cherries are also filled with anthocyanins, which helps to boost fat-fighting enzymes."

"This may come as a surprise to see on a list of weight loss foods but clean sources of protein are needed for weight loss," says Mazzucco. "We hear a lot of negative talk about red meat, but if you choose high quality, lean cuts and eat them in moderation without any fattening sauces such as Bernaise or BBQ or Hollandaise, steak is a filling nutrient. Most experts agree that you should not exceed 18 ounces of red meat per week. In general, eating a high protein diet can assist in burning more calories because it requires more calories to break down protein than other nutrients. An 8oz steak without sauce has 614 calories, 632mg of potassium and 56 grams of protein."

"Both peanut and almond butter have been shown to reduce the incidence of metabolic syndrome, the root cause of obesity along with type 2 diabetes," says Dr. Petersen. "Unsweetened nut butters are satisfying and increase leptin sensitivity, your satiety hormone. A serving is 2 tablespoons, which you can divide in half during the day, or stick with 1 tablespoon and enjoy several times per week. Add to your morning smoothie, chia pudding or morning oatmeal."

"Fennel is one of the few plants that have it allvegetable, herb, spice," says Punjabi-Gupta. "It is a key ingredient in many Indian spice blends. It is sweet and astringent in taste and has a cooling potency (virya). It is an excellent digestive aidcalms digestion, mild laxative and a diuretic. It can have a strong flavor and works well in savory and sweet recipes. Fennel is a rich source of fibre, which helps you stay fuller for longer, further preventing you from cravings and overeating."

"Yes, it is a beverage; but it is worthy of making this list considering most Americans are dehydrated," says Dr. Petersen. "It will be nearly impossible to lose weight when you do not consume enough clean water every day. Spread out the 8 glasses (8 oz each) throughout the day, you will lose the detoxification benefit if you 'chug' 24 ounces in one sitting."

"I large artichoke (162g) has approximately 76 calories, O mg of cholesterol, and is packed with potassium and fiber," says Mazzucco. "Since it takes long to peel and eat an artichoke, you will eat slower and feel fuller thanks to the fiber. A bonus: Artichokes rank among the most antioxidant-rich of all vegetables."

RELATED: The #1 Cause of Diabetes, According to Science

"Chili peppers are rich in a phytochemical called capsaicin (this is what gives chili peppers their heat)," says Spiewak. "Capsaicin is a substance that can suppress your appetite, leading to the intake of less calories. It has also been linked to the reduction in stomach fat."

"Salmon usually garners all the praise as the fish to eat for weight loss," says Mazzucco. "Cod is overlooked, as it is a great source of protein packing 16g per 3 cooked ounces. B vitamins help your body derive energy from food, and cod has B12 and niacin. These help the digestive system and reduce cholesterol. You can't beat the calorie count: one fillet of cod (231 grams) has only 189 calories."

"It's hard to trump the sweetness and refreshment you get from eating watermelon," says Mazzucco. "One cup is only 46 calories. Although the sugar count per cup is a bit high at 9G per cup, it's all natural with a low glycemic index. This means the food will not spike your blood sugar the same way that the sugar from a candy bar would. Watermelon also has an amino acid called citrulline that can reduce fatigue and increase blood flow."

"Chia seeds have many amazing properties such as boosting digestive health and metabolic rate and are high in iron and omega-3 fatty acids," says Spiewak. "All of these properties can help someone lose weight!"

"Red peppers are filled with Vitamin C," says Spiewak. "Vitamin C is an antioxidant that has been shown to reduce stress hormones. This is important because when you are more stressed, you have high levels of cortisol. This can then lead to storing excess body fat."

RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say

"Cumin is an essential spice in Indian cooking and an important ingredient of curry powder and spice blends," says Punjabi-Gupta. "It is used either dry roasted and ground to a powder or is fried whole in warm oil while cooking. It is one of the best medicines for digestive sluggishness in Ayurveda. It also helps relieve gas and kindles gastric fire. Cumin may boost your metabolism, lower cholesterol level, and help decrease your blood sugar. Studies confirm that consuming ground cumin helps some people who are trying to lose weight."

"Asparagus is low in calories but filled with fiber! it's very low in calories, with only 20 calories in half a cup," says Spiewak. "This means you can eat a lot of asparagus without taking in a lot of calories. Asparagus is also rich in fiber which has been linked to helping in weight loss. Asparagus contains the chemical asparagine, and it is an alkaloid that directly affects the cells and helps to break down fat."

There aren't too many studies to prove apple cider vinegar helps you burn fat, according to the Mayo Clinic. However: "If you feel like your energy metabolism needs additional support, a supplement like vitafusion Apple Cider Vinegar gummy vitamins can be an easy alternative to get apple cider vinegar and B-12 that you might be missing from diet alone," says Spiewak. (Note: Spiewak is not compensated to promote that brand, she just likes them.)

"Spice up your life with a variety of flavors that make your food more enjoyable and boost your metabolism," says Dr. Petersen. "Black pepper, cinnamon, cayenne pepper, turmeric, cumin and ginger are a good start and known to boost your metabolism leading to weight loss."

"Spices have been used in cooking and as medicine in many indigenous cultures for centuries. Indian cuisine has its roots in Ayurvedic science and spices hold a very important place in everyday Indian cooking," says Punjabi-Gupta. "Spices such as turmeric, ginger, black pepper, cumin and fennel aids in overall digestion. Studies have confirmed that spices contain a variety of naturally occurring bioactive ingredients that have weight-loss effects." So enjoy these delicious weight loss foods that really work, and to get through life atyour healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

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19 Weight Loss Foods That Really Work, Say Experts | Eat This Not That - Eat This, Not That

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There is absolutely nothing wrong with wanting to be healthy. Eating a healthy diet, moving your body, and getting an adequate amount of sleep are all massively important for your body's physical and mental happiness. However, if you're constantly hearing poor dieting advice straight from toxic diet culture, it can be difficult to decipher what's truly healthy and what's not. That's why we spoke with a few registered dietitians regarding popular diet habits that are completely wrecking your body.

While restricting your food and working out three times a day looks like the "epitome of health," in reality, these diet habits are doing a lot of harm to your body. So before making any habit changes in your life, be sure to ignore these diet habits that are wrecking your body's health. Then, set healthier habits for yourself with our list of 7 Healthy Eating Habits For Women, Say Dietitians.

If you're restricting your food each day, it's likely you are not eating enough to properly sustain your body. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, points out that eating too little can result in a slowed-down metabolism.

"This makes it even harder to lose weight," says Young. "You feel overly restricted and then you tend to overeat."

Here'sWhat Happens to Your Body When You Only Eat Once a Day, and why it's massively unhealthy.

"These foods, typically higher carb foods like rice cakes by themselves, or no fat added popcorn by itself, won't keep you full for long, so you'll be reaching for more food soon after," says Rachel Paul PhD, RD from CollegeNutritionist.com. "When losing weight, it's important to choose the most filling foods like proteins, fats, and high-fiber carbs like non-starchy vegetables."

Related:Get even more healthy tips straight to your inbox by signing up for our newsletter!

Toxic diet culture wants you to believe that there are "good" foods and "bad" foods out there, and by eating them you are associating yourself with those emotions. If you eat healthy foods you are "being good," and if you are indulging in a treat you are "being bad."

This popular diet habit can cause a whirlwind of issues in regards to your mental and physical health.

"This only creates many concerns such as using food as a reward or punishment and may lead to food obsessions," says Cheryl Mussatto, MS, RD, LD from Eat Well to Be Well. "This type of thinking does not help a person learn healthy eating habits. When a person is restricting foods or is not responding to bodily hunger, this can lead to further complications such as constipation or even dehydration if they are restricting fluids too."

It seems like the common response to eating an indulgent meal is the urge to "work out" and "burn off the calories." With this type of mindset, working out is seen as a punishment for enjoying a meal, which can negatively affect your relationship with movement. Plusworking out doesn't move the needle much in terms of weight loss.

"The research has shown that exercise is not necessary for weight lossalthough of course exercise is beneficial for many other reasons," says Paul. "Instead, choose a type of exercise that you love doing. Walking, dancing, yogathey all count."

"The ketogenic diet can be a damaging approach to weight loss, especially from an internal perspective," says Trista Best, MPH, RD, LD from Balance One Supplements. "The condition known as ketoacidosis can occur once the body has been void of carbohydrates as fuel for a long time and results in excessive amounts of ketones flushing the body. This rush of ketones can create a state of shock with side effects ranging from mood issues to rash and even organ failure."

Best also points out that constipation is a common side effect of the keto diet, usually because the bulk of dietary fiber comes from carbohydrates in your dietwhich helps with your digestion and your bowel movements.

Here are9 Warning Signs You're Not Eating Enough Fiber.

It's not that you shouldn't eat the foods you lovelike cheeseburgers or pizza. It's the mindset around these foods that are causing issues with your diet.

"If you're feeling like you need a 'cheat meal' this is a sure sign that your food habits are overly restrictive," says Rebecca Washuta, licensed dietitian nutritionist and project manager at Noom. "These types of approaches to food and weight loss usually aren't sustainable and can result in regaining the weight you've lost."

This goes back to the labels that we place on our foods. When a food is labeled as "bad," then we feel deprived from it and desire to have it for a "cheat meal." However, Washuta says it's important to "lose the label" and to not categorize any food as off-limits.

"When you learn to honor your cravings and allow yourself to mindfully enjoy the foods you love, there's no need for a cheat meal! Instead, you can find a personalized balance with all foods and still reach your wellness goals."

"Completely eliminating food groups, such as grains, dairy, or fruit can set you up for nutrient deficiencies," says Brenda Braslow, RD, MS, with MyNetDiary. "For example, eliminating grains could result in very low energy due to low carb intake and result in inadequate B vitamins and iron intake. Carbohydrates are the body's preferred energy source."

The same goes for all kinds of nutrients. Braslow points out how inadequate folic acid can cause issues with prenatal health, inadequate iron intake can lead to anemia, and eliminating fiber can cause constipation and creates a higher risk of colon cancer.

Related: This Is Why You Should Get Nutrients From Food, Not Supplements

The term is called yo-yo dieting, where you go back and forth between periods of time where you are trying a crash fad diet and periods of time where you are "eating normally." This can cause issues with one's ability to be able to read their body's nutritional needs.

"Over the years of following restrictive diets, a person can completely lose touch with internal signals of hunger and fullness, forget what healthy nutrition looks like, and end up with a poorly balanced diet because they have so many restricted foods," says Braslow. "This can lead to a cycle of weight loss and frustrating weight regain. Years of extreme weight fluctuations can be mentally difficult and lead to a higher and higher body fat percentage."

Instead, focus on these 17 Healthy Eating Habits To Start Today, According To Our Medical Experts.

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Diet Habits That Are Wrecking Your Body, According to Dietitians | Eat This Not That - Eat This, Not That

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With summer fast approaching and the craziness of Covid-19 behind us (at least for a little while), it would be an understatement to say that we're excited to get out of the house and reconnect with friends and family like the good old days. But if you're like many Americans and hopped on the sourdough, banana bread, and whipped coffee pandemic food trends, you may have noticed that you've put on a couple more pounds than you have in previous yearsno big deal.

To start trimming back some fat, get outside! Walking for weight loss is highly effective, and it'll be nice to get out of the house and breathe in some fresh air. Additionally, you should consider cutting back on some of the less-than-healthy foods that likely contributed to some of your weight gain over the last year. We're not saying you need to overhaul your diet completely. Rather, you can focus on avoiding just one food that science has closely linked to weight gain: potato chips. (Related:Ugly Side Effects of Eating Potato Chips, According to Science.)

They may be delicious, but potato chips are regular culprits when it comes to gaining weight. In fact, one New England Journal of Medicine study found that potato chips were the number one food most closely linked to weight gain over a four-year period.

The Harvard researchers who conducted the study tracked the weight of over 120,000 participants over the course of four years.

On average, participants gained 3.35 pounds during this timeframe, and that four-year weight change was most strongly associated with the intake of potato chips, which they say accounted for 1.69 of those additional pounds.

It doesn't come as a surprise that a deep-fried snack food can cause weight gain:

"Like many snack foods, potato chips can be very caloric, especially if people are eating large portions of these crunchy snacks frequently," says Lauren Manaker, MS, RDN, LD, founder of Nutrition Now Counseling and author ofFueling Male Fertility.

Manaker notes that the fact that potato chips are calorie-dense isn't the only reason this snack food is linked to weight gain; it's also that most people tend to eat more than one portion.

"One serving of potato chips is equivalent to one ounce of chips, or 18 chips. As a registered dietitian, rarely have I seen people limit their chip snacking to only 18 chipsespecially if they have a family-sized bag sitting on their lap. Potato chips are an easy food to eat mindlessly, which can contribute to weight gain," she says.

And if you're pairing these chips with dip, that could further accelerate your weight gain.

"And if the chips are being used as a vessel for dips, know that many dips can be very caloric as well, and can contribute to weight gain," says Manaker.

If you give up potato chips for weight loss, there are plenty of healthy alternatives you can replace this crunchy snack with.

"Kale chips, chickpea chips, and even chicken chips can offer up a satisfying crunch with extra nutrition, too," says Manaker. (For more ideas, check out these10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians.)

If you're not ready to go cold turkey on potato chips, Manaker says that's ok considering that "potatoes are a natural source of nutrients and can be a part of a healthy diet." She recommends the following:

"Portioning out one serving at snacktime and sticking to that amount can help manage weight goals," she says, adding that "choosing baked potato chips can also be a nice alternative to fried choices." Or try these11 Best Brand Name Chips for Weight Loss.

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Dr. Staiano said not getting ahead of weight problems at a young age, can lead to a lifetime of health problems.

NEW ORLEANS Families in this area now have an opportunity to join a program geared to help children who are overweight.

A mother said the program is changing the way they grocery shop, cook and eat, as well as opening new doors for her teenage son.

When Collin Jackson was younger, he joined a family program at Pennington Biomedical Research Center that focused on weight and a lifetime of healthful choices.

He loved it. We went. He made new friends and it ended up being fun, Yet it was geared towards a healthy lifestyle change, not only for him but the family, said Clarencia Grimes, Collins mother.

Today at 13 years of age, it shows.

I never really noticed I was getting like taller and skinnier, until it was like pointed out to me, and then I looked in the mirror and I was like, Oh, I am getting kind of skinnier, said Collin Jackson.

We know that weight is a family issue, and that everyone needs to come on board to develop healthy habits, said Dr. Amanda Staiano, an Associate Professor at Pennington Biomedical Research Center and a

Developmental Psychologist who specializes in childhood obesity.

Dr. Staiano said not getting ahead of weight problems at a young age, can lead to a lifetime of health problems. They range from:

So she is looking for 300 children in the New Orleans and Baton Rouge areas to join the Team Up program.

We know that this is really what it takes to help families to lose weight and to develop healthy habits, is to meet with their doctor, and to meet with a dietician regularly, to get the support and information that they need, said Dr. Staiano.

Team Up is for six to 15 year-olds through some of Ochsner's pediatrician clinics, but geared to full family participation.

Grimes said one of the things she learned from the program is that everyone has to be on the same menu, no matter what their weight. If you don't cook it for one, don't cook it for anybody, and if you don't buy it for one, don't buy it for anybody,

It just felt good. It was like I didn't feel singled out, Jackson said about the family eating the same meals.

Now Collin feels like he can persevere and accomplish anything, even with asthma. He is running and winning track events while laying the foundation for health and longevity.

There is a $200 compensation for those in the study.

Children will be randomly assigned to one of the 12-month programs. To qualify, children must be 6-15 and have obesity. The participants must also be current patients at one of the following locations:

The Baton Rouge Clinic AMC (Pediatrics)

The Baton Rouge Clinic Pediatrics at Industriplex

Our Lady of the Lake Childrens Health:

Greater New Orleans Area:

Ochsner Health Center Lapalco (Westside Pediatrics and Family Medicine)

Kenner Community Health Center (Access Health Louisiana)

St. Bernard Community Health Center (Access Health Louisiana)

For more information about the study or to see if your child is eligible, go toJoinTeamUp.org or call (225) 763-3194.

Many Blue Cross health plans offer a treatment benefit for children diagnosed as overweight or with obesity. To find out more about Blue Cross pediatric wellness benefits, go to bcbsla.com/healthierkids or call the number on the back of your Blue Cross ID card.

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Should you count calories, or not count calories? It seems to be the age-old debate between medical professionals and dietitians. On the one hand, many experts will say that the quality of the food matters morefocusing on a diet full of nutritious whole foods and complex carbohydrates. While others will say that fully understanding the quantity of the food is what helps you to lose weightfocusing on counting calories and macronutrients.

However, there are quite a few experts that say focusing on the quality as well as the quantity of your food is important. And while it's easy to set a healthy plate and focus on eating nutritious foods, what does this mean in terms of counting calories? How many calories should you be eating to lose weight? (Related: 15 Underrated Weight Loss Tips That Actually Work)

First, it's important to calculate your calories based on your basal metabolic rate.

"Each person has a unique metabolism, the rate at which they burn calories," says Trista Best, MPH, RD, LD from Balance One Supplements. "This number equates to the number of calories they should consume during the day. For most healthy adults this is around 2,000 calories a day."

Although 2,000 calories a day is an average number for adults, it may be more than what your specific body will need.

"There are a number of common equations typically used, like the Mifflin St Jeor equation, which calculates your body's calorie needs based on height, weight, age, and gender," says Rachel Paul PhD, RD from CollegeNutritionist.com. "Most [calorie-counting] apps will use one of these equations. These are fairly accurate, but they're often used because they're the quickest and easiest way to get a number. However, they don't take into account a person's individual metabolism and genetics."

So how are you supposed to know what works for your body? Paul recommends finding your specific caloric needs before setting any kind of calorie deficit for weight loss.

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"A potentially more accurate way to calculate one's calorie needs would be to have them eat as they typically do without any modifications for about 7 days. At that point, we would get the average calorie intake for those days," says Paul.

Tracking a normal eating week can help to determine what your body needs in terms of calories each day. However, Paul points out that people may modify their current eating during the week because they are tracking their intake, which can make it hard to accurately measure. Be honest about the calorie intake you need for a week before creating a calorie deficit.

Once you have found that number, from there you can make a proper calorie deficit. This can be based on your weight loss goalslike how many pounds you want to lose a week.

"I recommend a small calorie deficit (250 calories, to lose around 1/2 pound per week) so that the person creates long-term habit changes, rather than any drastic, crash diet approaches that often include much bigger calorie deficits and are unsustainable," says Paul.

Best says that even a calorie deficit of 300 to 500 calories per day can be helpful for weight loss. However, Paul does not recommend to any of her clients going underneath 1,200 calories a day.

"If you know your BMR then you can adjust your calorie intake for a short period to create a calorie deficit, which can lead to weight loss," says Best. "This method should not be a long-term solution to weight loss as it is not sustainable. For weight maintenance, you'll still need to know what your metabolic rate is and stick to that number daily."

Tracking your food may not seem easy to do, which is why many nutritionists recommend using an app where searching for foods and tracking them is seamless and simple.

"Using a food and exercise calorie tracker, like MyNetDiary, is a great way to set your calorie target, then monitor your calorie intake and output through activity," says Brenda Braslow, MS, RD. "If you are not losing, you can lower your daily calorie intake goal or exercise longer or harder to achieve results."

Paul also recommends the use of an app like Lose It! to her nutrition clients. Lose It! offers a free version of their app to track calories, while the premium version allows you to set other types of goalslike macronutrient intake, and body fat percentage.

Now that you have figured out how many calories to consume in a day, here's How Many Calories To Burn Every Day, Say Experts.

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You Should Be Eating This Many Calories to Lose Weight, Say Experts - Yahoo Canada Shine On

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While carbs give us energy, they are also our biggest weight-loss enemy.

Now, as versatile as a humble chapati is, do remember that it contains over 104 calories in a single serving, which may make you worry if you are concerned about the calories that you are having on a regular basis.

Secondly, the use of wheat or seldom refined flour can also make it unfavourable. So, if you are not really conscious about your choices, you may end up adding inches to your waistline.

That being said, you cannot really do without including chapati in your diet, can you? If you cannot forego this essential carb source, there are some ways you can make your chapati healthier, and most importantly, lose weight without having to give it up entirely.

We tell you about 5 healthy flour choices which will help get you closer to your weight loss goals:

More here:
Weight loss: 5 healthiest chapatis to help you lose weight faster - Times of India

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