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Most people are familiar with the golden rule of weight loss; eat less and move more. It is commonly said that you have to create a 500 kcal per day deficit through some combination of diet and exercise in order to lose one pound of body weight each week.

If this advice is accurate, dieters should be able to follow this formula and consistently lose weight until they reach their weight loss goal.

In the real world, people often are able to lose weight in the short term but have a hard time keeping it off. In fact, most people who lose weight eventually gain it all back. Some even gain back more weight than they had lost in the first place (1).

Unfortunately, the 500 calorie rule relies on a flawed assumption about the human body and the number of calories contained in one pound of body fat.

This article will explain the truth about body weight. It will discuss how many calories are really found in a pound of fat and show what you need to do next time to achieve lasting and sustainable weight loss once and for all.

A calorie is a unit of energy. Calories are used to measure the amount of potential energy stored in food. Our bodies use energy from calories to fuel our metabolism and all of our daily activities.

All food contains calories, but some foods are much more calorie-dense than others.

For example, foods such as soda, donuts, and ice cream have a high-calorie density because they are loaded with fat and sugar. Other foods like broccoli and lettuce provide very few calories per serving.

These differences are driven by the different macronutrient composition of foods.

The macronutrient building blocks of food are carbohydrates, proteins, and fat. When broken down through the process of digestion, each of these nutrients provides a certain amount of energy for our body.

Every gram of carbohydrate and protein in food provides about four kcals of energy. Fat provides more than twice that amount; each gram of fat provides around nine kcals.

Since fat provides more than twice as many calories as protein or carbs per gram, it is more efficient for our body to store excess calories in the form of fat.

Body fat can be thought of as savings account for extra calories and energy. Because calories are so valuable our body needs an efficient way of storing them.

Our liver can store a small amount of extra energy in the form of glycogen, the storage form of blood sugar. However, the vast majority of the excess calories in our body are stored as fat.

People often confuse body fat with the dietary fat found in food. Fat in food is also stored energy, however that fat does not get stored directly in body fat.

After eating a meal containing dietary fat, our body breaks it down so it can be absorbed. It then circulates in our blood where it is used for different metabolic purposes.

Any excess fat that our body does not immediately need is taken up and stored as fat in the body. But it is not just extra fat that is stored away, extra protein and carbohydrates can be converted to fat and stored in fat cells as well.

This process happens with every meal. The difficulty is for many people is that they eat additional calories beyond what is needed to keep their body in energy balance for a long period of time.

Extra energy continues to be stored away and stays in the body long term. Eventually, this leads to the development of obesity, now recognized as a chronic disease.

There are many factors that can cause someone to gain weight. Regardless of the cause, obesity is associated with an increased risk of many chronic diseases including cancer, cardiovascular disease, diabetes, hypertension, osteoarthritis, and stroke (2).

People often think of body fat as an inert substance that only exists to store extra energy. The truth is that fat stores are far more than just a warehouse for extra energy.

Fat is considered an organ. Body fat creates hormones and actively interacts with our bodies. For example, a hormone called leptin is produced by body fat after eating which helps create a sense of fullness after a meal (3).

In 1958, a scientist named Max Wishnofsky calculated that one pound of body fat contains 3500 calories of stored energy (4).

His calculation was based on the fact that body fat provides about 9 calories per gram. One pound is equal to 484 grams (0.48 kilograms). Therefore one pound of pure fat contains over 4,000 calories.

However, body fat contains more than just pure fat. There are proteins, carbohydrates, and vitamins stored in body fat too. Wishnofsky estimated that fat cells contain about 87% pure fat which is how he arrived at 3500 calories per lb.

More recent research has shown that the composition of fat cells can vary and no one is certain of the exact number of calories in one pound of fat.

While this calculation was intended to be for scientific purposes, this number was quickly adopted by dietitians and others in the nutrition community and is now often cited as fact when discussing weight management. Over time this has led to the creation of the 3,500 calorie rule.

It is true that to lose weight we must create a calorie deficit by eating fewer calories than our body needs or burning more calories via new physical activity (5).

Early on, professionals realized that dividing 3500 calories by the number of days in a week provides a nice round number of 500 calories per day.

In other words, forcing your body to burn 500 calories from fat every day by creating an energy deficit should lead you to burn 3500 extra calories per week, and as a result, lose one pound of fat.

Unfortunately, as we will see, and as many dieters well know, achieving and maintaining a weight loss is not always so easy.

Its undisputed that creating a calorie deficit is the key to weight loss (5), and that how much weight you lose will depend on how large of a daily deficit you can create.

However, the 3500 calorie rule does not account for the change in metabolic rate seen with weight loss.

As we start to lose weight, our body composition begins to change and our metabolic rate slows down. Eventually, metabolism slows down enough to match that new lower level of caloric intake and you reach the dreaded weight loss plateau.

If you truly want to lose a significant amount of weight and keep it off long term, here is what you need to know.

A great starting place is to use an online calculator such as this one to help estimate your calorie needs for your current weight.

If you have a weight loss goal, simply enter your goal weight and in how many weeks you would like to get there. The calculator will give you a target number of calories to aim for each day.

Once you calculate how many calories you need using an online calculator, the best way to determine how much your body burns is by doing a calorie count using a food journal. A dietitian can also help you get this process started.

Begin tracking the foods you eat and drink for a period of two to three days. If possible, measure portions, weigh foods and read nutrition labels.

This will give you an accurate measurement of the number of calories you eat each day. If your current weight has been stable for the past three to six months you have been achieving an energy balance.

This means the number of calories you eat each day has been equal to the number you burn.

The number you calculate from tracking your daily calories should help to show if the online calculator is accurate. It also gives a great starting point for a weight loss diet.

Unfortunately, there is no perfect formula to answer this question.

What we do understand is that when you first begin a diet and create a calorie deficit much of the initial weight change is due to a loss of water weight.

With continued attention toward creating a caloric deficit and following a low-calorie diet, you will continue to lose body weight.

A healthy rate of weight loss is considered anywhere from 0.5 to 2.0 lbs per week.

At this rate, it is safe to say it should take the average person about one to two weeks to lose one pound of body fat.

There are only two ways to create a calorie deficit. Burn more calories through new physical activity or make changes to your diet to eat fewer calories.

The best way to burn more calories is by establishing a consistent workout routine.

Cardio exercises are great because they burn more calories. One study found that doing cardio exercises five days per week was enough to help participants achieve meaningful weight change (6).

Another approach is to do strength training exercises at least one to two days per week. Weight loss is often accompanied by a loss of lean tissue. Losing muscle tissue lowers how much energy your body needs on a day to day basis.

Regular strength training non only counters the loss of lean tissue, it encourages muscle growth. Seek to increase your activity level so you are doing a combination of strength building exercise and cardio exercise at least five days per week.

This helps create a healthy weight loss resulting from fat loss and not a change in muscle mass (7).

Increasing the amount of physical activity you do in a week is an important step to take if you want to achieve and maintain your goal weight. However, if you do not improve the quality of your diet by making small changes to the foods you choose you may end up seeing weight gain as you build new muscle mass.

Change the amount of food you eat with each meal can seem like an easy first step. However, its better if you change the quality of the foods you eat, not the quantity. The goal should be to select foods that support a healthier lifestyle.

Aim to create enough of a calorie deficit so you lose about one pound of weight per week. For most people, a 1500-2000 calorie diet with lots of non-starchy vegetables, brightly colored fruits, whole grains, lean proteins, nuts, and healthy fats should be enough to help the average person lose weight.

If you are not seeing results decrease your daily calorie intake by another 100-200 calories or add another day of exercise.

Counting calories can be difficult for many people to maintain long term. Sometimes people fixate so much on counting calories they forget to start eating healthier foods. The goal of following a low-calorie diet is not just to lose weight but also to start to see other improvements in your health.

It is also important to make sure you eat enough calories each day. Generally, this is considered to be around 1000 calories per day for women and 1200 calories per day for men.

Eating less than this amount can put your body into starvation mode where it begins to store away everything you eat as fat. This can make it very difficult to lose weight. Be sure to eat enough calories each day to stay above this range.

There is more to losing weight than just counting calories. One area to focus on is to notice how fast you are eating your meals.

You may have heard that it takes 20 minutes for your stomach to tell your brain that you are full. This is true, and if you eat your meals in under 20 minutes your brain never has time to receive that message. its been proven that eating a meal more slowly leads you to eat less (8).

A good way to break the habit of fast eating is to practice mindfulness when eating meals and snacks. Eat at the table, not in front of the television or your car. Put down the fork between each bite and avoid the temptation to look at your phone.

Anything that distracts you while you eat can cause you to eat too quickly.

Losing weight as an adult is a difficult but not impossible task. The key is to find a way to create a calorie deficit by making small changes to the foods you eat and increasing your level of physical activity.

Creating a calorie deficit forces your body to rely upon stored energy to make up the difference. However, a critical point to remember is we want to force our body to pull those extra calories from body fat and not from muscle mass.

Losing muscle mass slows down our basal metabolic rate and makes it difficult to lose weight. This is often what leads to the dreaded weight loss plateau.

Instead of focusing on the number of calories stored in one pound of fat, make sustainable changes to your diet to include more healthy, low-calorie nutrient-dense foods.

Eat when you are hungry, stop when you are full and make the majority of your food choices be as healthy as possible. Work with a dietitian if you need help developing a long term plan.

These are the keys to achieving lasting and sustainable weight loss.

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How Many Calories Are in a Pound of Body Fat? Wonderfully Curated News - Register

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As of Monday October 5, the Hawkesbury and District General Hospital (HGH) temporarily closed its Hawkesbury COVID-19 Assessment Centre at 750 Laurier Street following new measures announced by the Ontario government.

The assessment centre is moving to an appointment-based testing system and discontinuing walk-in services. HGH is working to have an on-line booking system available as soon as possible to reopen the centre.

Transitioning to an appointment-based testing will allow us to conduct enhanced screening in accordance with the provinces updated testing guidance. It will also increase staff and patient safety, and reduce wait times when visiting an assessment centre, preventing people from having to line up outside in the cold for many hours, said Imrana Jeoffrey, Vice-President, Ambulatory Care, Quality and Performanceat HGH.

The online system is expected to go live in the upcoming week and testing will resume shortly after. Links to the booking system will be announced and available from HGHs website and Facebook page.

Excerpt from:
HGH COVID-19 testing centre temporarily closed due to switch to appointment only testing - The Review Newspaper

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Are the Jets wrong to be buoyant about getting some reinforcement before their game against the Cardinals? Could they be receiving less than what they had bargained for while paying LeVeon Bell? Theres great anticipation for his return off the injured reserve. While he was out, Frank Gore took the chance to fill the gap. Heres all you must know about LeVeon Bells injury and when hes most likely to return.

How long Bell will be out

It wouldnt be wrong to wonder when the Jets on injured reserve are eligible to make a comeback. The team often see most of the players heal from day-to-day or weekly injuries. One has to be exceptionally physically healthy to return to the active roster. By checking on the roster, Bell wasnt able to play in weeks two, three, and four. However, hes targeting to play in week five after being deemed eligible to practice after week four. With the much-awaited game with the Cardinals dimming near, Bell could offer a solid defense matchup.

The recurring injury

It isnt the first time Bell is out after sustaining an injury. To the surprise of many, he always makes a quicker return than anticipated. However, after dealing with the hamstring tightness while in training camp, fans could only hope for the best. A recurring injury doesnt go quite well. However, if you are a player in need of increasing bone density, boosting exercise capacity, and minimize body fat, you can buy HGH. However, you ought to check in with the team policy just in case of any random HGH test picks.

Even with LeVeon Bells previous success of earning three pro bowl selections, he has had his fair share of injuries. In 2014, he sustained a hyperextended knee in Pittsburghs regular-season finale and missed out on the postseason. After Bell tore his MCL, he ended up missing half of the following season. However, that couldnt hold him back as he was better than ever in the year 2016. He earned his team MVP honors.

Nonetheless, the season ended with him sustaining an injury and missing most Pittsburghs AFC championship game.

In 2019, he avoided sustaining an injury after sitting the 2018 entire season due to contract disputes.

Bells injury timeline

Theres much expectation of seeing Bell return in week five. After he got placed on the injured reserve, its ultimately led him to miss out from week two to week four. Bell injured his hamstring in the first week during the training camp and has been out since. As much as his absence became intensely felt, Frank Gore led the New York jets with twenty-four yards on six carries.

LeVeon Bell was on the injured reserve, having sustained a hamstring injury. However, theres much eager to see what he can do this year on the field. The fascinating thing about sees these players push to the limit is that they take nothing to chances. If you have an injury or would like to boost your performance, you can also buy HGH and gain the much-needed fuel to become better.

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What You Must Know About Le'Veon Bell Injury - The Sports Bank

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Market Scenario of the Infrared Search & Track (IRST) System Market:

The most recent Infrared Search & Track (IRST) System Market Research study includes some significant activities of the current market size for the worldwide Infrared Search & Track (IRST) System market. It presents a point by point analysis dependent on the exhaustive research of the market elements like market size, development situation, potential opportunities, and operation landscape and trend analysis. This report centers around the Infrared Search & Track (IRST) System-business status, presents volume and worth, key market, product type, consumers, regions, and key players.

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The prominent players covered in this report: Lockheed Martin Corporation, Thales Group, Safran S.A., Rheinmetall AG., Aselsan A.S., Leonardo S.p.A., Northrop Grumman Corporation, and HGH Systemes Infrarouges SAS, among others.

The market is segmented into By End User (Civil & Defense),By Component (Scanning Head, Processing & Control Electronics, Display), By Platform (Airborne, Naval, Land & Others).

Geographical segments are North America, Europe, Asia Pacific, Middle East & Africa, and South America.

A 360 degree outline of the competitive scenario of the Global Infrared Search & Track (IRST) System Market is presented by Quince Market Insights. It has a massive data allied to the recent product and technological developments in the markets.

It has a wide-ranging analysis of the impact of these advancements on the markets future growth, wide-ranging analysis of these extensions on the markets future growth. The research report studies the market in a detailed manner by explaining the key facets of the market that are foreseeable to have a countable stimulus on its developing extrapolations over the forecast period.

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This is anticipated to drive the Global Infrared Search & Track (IRST) System Market over the forecast period. This research report covers the market landscape and its progress prospects in the near future. After studying key companies, the report focuses on the new entrants contributing to the growth of the market. Most companies in the Global Infrared Search & Track (IRST) System Market are currently adopting new technological trends in the market.

Finally, the researchers throw light on different ways to discover the strengths, weaknesses, opportunities, and threats affecting the growth of the Global Infrared Search & Track (IRST) System Market. The feasibility of the new report is also measured in this research report.

Reasons for buying this report:

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About Us:

QMI has the most comprehensive collection of market research products and services available on the web. We deliver reports from virtually all major publications and refresh our list regularly to provide you with immediate online access to the worlds most extensive and up-to-date archive of professional insights into global markets, companies, goods, and patterns.

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Covid-19 Impact on Industry Infrared Search & Track (IRST) System Market Research : International Size, Growth, Trends, Outlook and Future Scope...

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A new study has revealed that men who contracted Covid-19 have their testosterone levels lowered by 30 per cent, on average.

Even two thirds of men who showed no symptoms reported a loss of libido.

Researchers in Turkey analysed levels of sex hormone in 232 men who were hospitalised after they tested positive for Covid-19.

What is hypogonadism?

More than half (51 per cent) of the men had developed a condition called hypogonadism, meaning their bodies did not produce enough testosterone.

On average participants levels were drained by 30 per cent post-infection, to borderline unhealthy levels.

Academics from the University of Mersin who ran the study claim there is a direct correlation between severe illness and lower testosterone levels.

Lead author, Professor Selahittin ayan (a urologist at the university) said, In our study, the mean total testosterone decreased, as the severity of the Covid-19 increased.

The mean total testosterone level was significantly lower in the ICU group than in the asymptomatic group.

In addition, the mean total testosterone level was significantly lower in the ICU group than in the standard care group.

Why do men need testosterone?

Testosterone is key to the development of sex organs and muscle growth. The hormone also helps regulate the bodys immune responses, including fighting off viral infections.

Low levels have been linked to an increased risk of dying from the flu, as well as inflammation, heart disease and high blood pressure.

A healthy level of testosterone is usually considered to be above 300 nanograms per decilitre (ng/dl).

Results in the study showed that patients saw their levels drop by a third, on average, from 458 ng/dl to 315 ng/dl.

Professor ayan describes the uses of the hormone saying, Testosterone is associated with the immune system of respiratory organs, and low levels of testosterone might increase the risk of respiratory infections.

Low testosterone is also associated with infection-related hospitalisation and all-cause mortality in male in ICU patients, so testosterone treatment may also have benefits beyond improving outcomes for Covid-19.

Read the original:
Covid-19 could lower testosterone levels and libido in men - heres what the new study found - Morpeth Herald

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Men with deeper voices are less committed in relationships and more likely to cheat, according to new research.

The findings from Southwest University in Chongqing, China, conducted experiments with 116 men and 145 women.

Participants - with an average age of 20 - had the pitch of their voices measured and were asked questions about their attitudes to monogamy and commitment.

Researchers said: "Our findings demonstrated that masculine men are more likely to engage in infidelity and commit less to their romantic relationships compared with feminine men."

But the results, published in the Personality and Individual Differences journal, found no link when applying the same to women.

Researchers have suggested increased testosterone may be a factor - with significantly more women finding men with deep voices attractive.

They wrote: "Testosterone and the characteristics dependent on testosterone can be reliable indicators of quality-dependent conditions or behaviourstherefore, men with higher testosterone levels, and hence lower voices, may have more infidelity behaviours or less commitment to their romantic relationship.

The academics added: "Furthermore, from the point of view of evolutionary psychology, men with masculine voices may enhance their status among other men or their attractiveness to women... thereby increasing their chances of obtaining more or higher-quality partners."

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Men with deep voices 'more likely to cheat', new research shows - Sky News

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Carbs are not the enemy! It may not seem like itespecially with the rise of popular low-carb diets, like ketobut eating carbs is an important macronutrient in ones overall diet and can help you lose weight. The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier. Thats why we put together a list of how to eat carbs and still lose weight.

With these eight strategies in mind, youll not only be able to not only maintain those weight loss goals, but youll also put together a few delicious meals along the way. Enjoy pizza? Pasta? A slice of toast in the morning? You can have all of these tasty items on a regular basis. Its all about what you pair those carbs with and the types of grains you choose to consume.

So if youre looking to eat carbs and still lose weight, we have answers for you right here. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

1

Whats the more diet-friendly pizza: plain cheese or supreme? The answer may surprise you. Turns out adding protein to your pizza can actually support your weight loss goals. Thats because rounding out a starchy meal with protein can reduce its Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to food with a measure of one to 100. Studies suggest the lower the score, the better for weight loss.

Complex carbohydrates like whole grains tend to score lower on the scale. But you can further lower a high-carb meals glycemic loadand feel fullerby adding protein, which slows down digestion, keeping blood sugar steady. A simple cheese pizza, for example, has a GI of 80, while a fully loaded Supreme pie scores a 36. Adding fat to a meal has the same GI lowering effect, but it also adds far more calories; moreover, a study in The Journal of Nutrition found protein to be 3 times more effective at reducing glucose response than fat. Enjoy your favorite pizza and pasta dishes with lean protein toppingsand stay lean and mean yourself.

Story continues

Try it yourself with our 29+ Best Healthy Pizza Recipes for Weight Loss.

2

Berry good news: Researchers say berries may slow the digestion and absorption of starch. A study in The Journal of Nutrition found eating 150 grams of strawberries (about a cup) with a 50-gram slice of white bread reduced the insulin response 36 percent more than the berry-less bread eaters. A mixture of strawberries, bilberries, cranberries, and black currants was even more effective, lowering the glycemic profile of the white bread by 38 percent. Study authors attribute the results to polyphenols in the berries, and its good news for you because research suggests a diet containing moderate amounts of low GI carbohydrates is particularly good for weight loss. So, who wants berries?

If youre looking for even more healthy eating tips, be sure to sign up for our newsletter.

3

Washing down a high-carb meal with a soothing cup of green tea may be a good diet strategy, according to Penn State scientists. Their study, published in the journal Molecular Nutrition&Food Research, found an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates, can help regulate hunger hormones and a healthy metabolism by lowering blood glucose. Mice fed EGCG and corn starch had a 50 percent greater reduction in blood sugar spikes compared to mice that were not fed the compound. The researchers say one and a half cups of green tea is enough to see the same benefits.

Heres why tea is The #1 Best Thing to Drink If Youre Trying to Lose Weight.

4

Is butter a carb? No, but we think Regina George would like this tip. Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fatlike the kind you find in olive oil and avocadoscan help increase satiety and reduce overall calorie intake. But not just any fat will do.

A study in the journal Nature compared the satiating effects of bread served with olive oil (a monounsaturated fat) and bread served with butter (a saturated fat). Restaurant patrons in the olive oil group ate 23 percent less bread than the butter group.

And another study published in Nutrition Journal found similar satiating effects from the heart-healthy fat; participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

5

Youll slash carbohydrates from your diet by choosing a fresh apple over an apple muffin, but you wont entirely erase the carb count. Believe it or not, all fruits and vegetables include some carbs. In fact, one apple has 34 grams of carbsmore than youll find in two slices of whole wheat bread! And because juicing removes the satiating fiber from whole fruits, a cup of fresh fruit juice can do more harm than good.

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. And a second study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: eat, dont drink, your fruits.

Try it yourself with one of our 25 Delicious Apple Recipes.

6

The dietary boogeyman, nighttime carbs, has a frightening reputation among people trying to lose weight. But theres actually a growing body of research to suggest breaking your carb curfew can actually help your diet goals.

One study in the journal Obesity put two groups of men on an identical weight loss diet. Half the group ate their carbs throughout the day; the other half ate the majority of the meal plans carbs in the evening. The result? The nighttime carb eaters lost 27 percent more body fatand felt 13.7 percent fullerthan those on the standard diet. Moreover, inflammation markers in the nighttime group level decreased by 27.8 percent compared to only 5.8 percent in the standard dieters.

On the flip side, recent research has increased weight loss with linked low-carb, high-protein breakfasts. Consider swapping your morning bagel for an omelet and add a potato to your evening meal.

7

Strange but true: You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called resistant starch, meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact, keeping you fuller, longer.

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51 percent and suppressed hunger hormones by 15 percent, as compared to a meal that included a simple carbohydrate (white bread). You dont have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If Youre Trying to Lose Weight.

8

Breaking a sweat before you break-your-fast could get you into your skinny jeans faster. Why? According to some studies, exercising in a fasted statein other words, before breakfastcan burn almost 20 percent more fat compared to exercising with fuel in the tank.

Why? Once you consume calories, insulin levels rise, which, according to researchers, can suppress fat metabolism by up to 22 percent. Have a bowl of cereal, a Gatorade, or even a small cafe au lait, and your workout goes towards burning off that glycogen. But with nothing in your tank, the burn comes primarily from body fat.

Just make sure to avoid these 15 Exercise Mistakes That Are Ruining Your Workout.

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8 Ways to Eat Carbs and Still Lose Weight - KYR News

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Any opinions expressed in this article belong to the author alone, and do not necessarily represent the opinions of Singletracks.com.

Recently I got into a small quibble with a commenter over one of our cartoons. The cartoon illustrated a mountain biker talking about how light his new ride was. The caveat though, was that it included thin tires and weak brakes. The reader said something like any decent full-suspension mountain bike over 28-pounds belongs on a Wal-Mart shelf.

Oof, I though. This person is highly misinformed about modern mountain bikes. I replied to his comment, letting him know that World Cup athletes would disagree. His response: something like, Well duh, more weight means more gravity. They missed the point, and I could have had a better argument, but my focus was already bouncing around emails and twenty different tabs, and arguing with people in comments sections is highly unproductive, generally speaking. Following this, I am inclined to believe that the quibble inspired this survey.

My initial reaction to their comment, because I had weighed my bike the other day was well, my bike weighs 32lbs and it friggin rips. Whats he trying to say? Its almost like hearing someone in the halls on the way to biology class say something superficial about your girlfriend to someone else, and you get this urge to stick your neck out and defend her. In our world of mountain bikes, arguments about weight and geometry and such are pretty trivial, but its our world, and I love nuance, and thats why I chose the word quibble in the beginning of this argument.

Moreso, I have heard similar statements from friends lately. Id buy that bike, but its too heavy. I dont want anything over 30lbs. In other words, this could be an absolutely sick bike for me, but one pound over my self-imposed limit and its a hard no.

The truth of the matter is, and after spending more time this year on a lot of different bikes, the last thing I usually notice, and that anyone would likely notice, is a bikes weight. Okay, a lot of this isnt going to apply to competitive XC racers. Yes, weight still matters for you. And yeah, bikepackers too. But, I imagine the reasoning behind caring about weight when shopping for a new bike though is that brands usually list the weight for builds in their specs online. For consumers, with search engine tabs of their own pulled up, each one with a different bike, weight becomes an easy way to eliminate one of the many choices out there.

I had a similar experience car shopping over this summer and the MPG of one vehicle over another is why I chose the model that I bought, although the V8 I drove was way more fun. Yes, weight can make a difference, but when it comes to efficiency of movement, there are several other factors that make an even bigger difference, just like in a car.

Within the past two years, geometry has changed across brands just as much as it changed the two years before that. Except that the general consensus of thinking, seems to be steeper, longer, slacker instead of lower, longer, slacker. Those seat tubes are on the up and up and so are our climbing positions. Weight is generally considered a negative attribute because it takes away from climbing capability, but I for one will probably never buy a trail bike with a seat tube angle slacker than 75, because hanging off the back end of a bike and putting more weight and energy into the rear suspension is just an awful feeling. That is of course to say that XC bikes still have pretty slack STAs, because their HTAs are steeper than most trail bikes. But, remember, were not talking about XC bikes!

Suspension kinematics have continued to make incredible strides over the past few years as well. Horst links, DW-links, CBFs, single-pivots, and anything in between. The range of acceptable pedal bob has shrunken tremendously, wasting less and less energy in the rear shock, while maximizing the traction that could be sacrificed for efficiency. Theres a lot that buyers can do about weight after theyve bought a bike. Theres less that they can do to make the suspension more efficient.

This brings us into the discussion of build kits and how they affect the weight of the bike. Its not a secret that product managers often pick thin-walled tires with light casings to bring the production weight of a complete bike down. If youre a lighter rider who isnt tangling with rock gardens and casing square edges, this might not be an issue. But, it is an issue for a lot of riders who need something thicker to stand up to what their bike is capable of. Dont ask Gerow about this, unless youre ready for an earful, but it is relevant to the conversation.

A proper, dual-ply tire can easily weigh 200g more than a thinner version. For a set, thats 400g, or 14oz, which is just shy of a pound. A pound can make a hell of a difference in saying yes or no to a bike if youre just comparing them on paper, but for anyone who really enjoys pushing the limits of their bike, its a weight penalty theyll gladly accept. Having to sweat a little more on the way to the top beats hunching over your bike on the side of the trail to put a tube in.

Ask a handful of Enduro World Series riders what their bikes weigh, and theres a good chance that number will be in the mid-30s. Dual-ply tires, coil shocks, tire inserts, and frames made to withstand serious abuse add up. But, Id say that enduro racing and the development thats since come is why we have more efficient suspension and steeper seat tube angles.

On top of that, its normal to see EWS athletes running 34t chainrings because they have no problem pedaling 35lb bikes up massive grades all weekend long with gearing most of us wouldnt entertain. Could they climb better with lighter tires, or by using air suspension over coil? Sure, but Id also bet that none of them would say that their bikes are bad at climbing because theyre heavy. They spend enough time training to compensate for that, and they need to because there are still plenty of enduro courses with rogue ascents smack dab in the middle. The advances in suspension technology and geometry have greatly compensated for a bikes weight these days.

We dont all have time to train like an EWS athlete to overcome a heavy bike, but we dont all have time to train like an XC athlete either, where a pound or two does make a difference, and since most of us arent pro-enduro-ers, we dont all need coil shocks and 12-pound wheelsets and there are lighter, more durable components than ever.

By all means, if weight is still a sticking point for you, go with the ultra-thin rubbers, and lightest carbon wheels available. Those definitely arent sold at Wal-Mart yet. But, everything has its tradeoffs and Id prefer holding my riding partners back because Im the slow one on the heavier bike over having them wait for me in the middle of an epic downhill because I needed to remedy a cracked component or punctured tire.

See more here:
Weight is the Last Thing we Should Care About Anymore When it Comes to Mountain Bikes [Opinion] - Singletracks.com

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We know that changes in diet can control type two diabetes, hypertension and high cholesterol. There is new evidence that diet can also help with behavioral health disorders such as depression, PTSD, anxiety, and others. On The Point's healthy lifestyles program, we discuss the connection between brain and diet, and foods that support physical and cognitive health.

Guests on the program are:

Dr. Uma Naidoo,nutritional psychiatrist and author of the new book This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, PTSD, ADHD, Anxiety, OCD and More. Dr. Naidoo is also the founder and director of the Nutritional & Lifestyle Psychiatry clinic at Bostons Massachusetts General Hospital.

Dena Irwin, Registered Dietitian/Nutritionist at theCommunity Health Center of Cape Codand Registered Yoga Teacher. She practices integrative nutrition, using whole foods healing and offers holistic nutrition counseling and cooking lessons.

More here:
The Connection Between Mood and Diet | CAI - WCAI

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Its no coincidence that when Im stressed, my eczema gets worse.

Moving apartments, starting a new job, exams: All these events are usually accompanied by flare-ups.

Anecdotal evidence on the link between stress and eczema has existed for a long time, but theres been limited scientific evidence to support it. In recent years, researchers have begun studying the impact of stress on eczema in more detail.

The result? Scientists are realizing that the problem is more than skin deep. Stress, diet, and environment can all play a part in the appearance and severity of eczema.

But its really difficult to eliminate stress completely. Still, there are some steps Ive learned to help me cope and reduce the impact that stress has on my body.

Research has shown that periods of stress can make eczema worse, triggering the release of hormones that can cause inflammation and disrupt skin barrier function. People with higher levels of perceived stress are more likely to have eczema.

One study looked at the impact the death of a partner can have on eczema symptoms. It found that when a significant other had a terminal disease, their partner had an increased risk for developing eczema.

Similarly, post-traumatic stress disorder (PTSD) has been shown to lead to dermatological symptoms such as psoriasis, hives, and eczema. Mothers who experience severe stress during pregnancy are more likely to have a child with eczema.

Theres further evidence that stress increases the chances of scratching, which then leads to a vicious cycle of itching and scratching that can make eczema symptoms worse.

The appearance of eczema itself can also be a source of stress for many people, increasing the likelihood that symptoms will worsen or reoccur.

I first developed eczema in my first year of college. The symptoms arrived suddenly and quickly started to get worse.

Over time I learned to manage the condition, but I still get flare-ups occasionally.

In my experience, periods of high stress increase the chance that my eczema will come back. The problem is, theres not a lot I can do to eliminate stress from my life. There will always be situations when my stress levels start to rise and my body takes a hit.

Ive found ways to cope with stress and minimize the effect it has on my health. These include:

Minimizing stress is hard. No matter how much you try to avoid stress, its pretty likely that youll find yourself in stressful situations through the course of a regular year.

What you can control is how you support your body through stressful periods.

I find that when Im stressed, the healthy parts of my routine can get lost. I sacrifice sleep to get things done, I eat whatever I can thats quick and comforting, and I forget to do the things that help me feel calmer.

By recognizing these habits, Im able to reduce the impact that stress has on my life.

There are also some techniques I use to combat stress.

Getting outside and giving myself some headspace can really help when I feel my stress levels rising.

To combat stress, try taking regular walks in nature. You can listen to calming music or just soak in the sounds around you.

When Im stressed, I often overcompensate with coffee. This can make me feel more anxious and disrupt my sleep cycle. To avoid this, I try to limit the amount of coffee I drink and have rooibos tea instead.

If you find that you reach for coffee to keep your energy levels up during periods of high stress, you can opt for green tea. It contains caffeine, but has been shown to actively reduce anxiety.

Breathing exercises and meditation can also help reduce feelings of stress by relaxing the body and redirecting your thoughts. The best part is, they can be done anywhere: at your desk, in line at the grocery store, or when youre getting ready for bed.

One study found that hypnosis can be used to effectively treat eczema, demonstrating the effectiveness of relaxation techniques for managing symptoms.

Moisturizing or massaging your body can help reduce feelings of stress and anxiety.

Though time is often limited during stressful periods, I find that taking a few minutes to moisturize when I get out of the shower can help me feel much calmer.

Self-massage can help with stress, anxiety, and pain.

During times of high stress, one of the hardest things to manage is getting enough sleep.

I know that I have to prioritize sleep to help me manage my stress levels and prevent burnout. I make a conscious effort to get as much sleep as I can, even if I feel like Ive got a million things to do.

If you find your mind is still racing when youre in bed, make a list of everything thats running through your head. Use a pen and paper. When youre finished, put the list in a drawer or on the other side of the room so its out of sight and out of mind.

Keeping an eye on diet during periods of high stress can also help manage eczema symptoms.

When Im stressed, I tend to emotionally eat, and I know many people are the same.

It might be chocolate, chips, pasta, or wine. Whatever it is, it usually involves large amounts of sugary or greasy foods that could aggravate eczema symptoms.

When I find Im craving comfort food, I try to look for healthier swaps. Here are some ways you can support your body through your diet:

I like to have snacks in my bag so I can grab something whenever my energy levels are dipping, like:

Everyones experience of stress will be different.

For me, high stress situations can often trigger eczema symptoms. However, by supporting my body using relaxation techniques, sleep, and diet, I find it easier to manage the impact of stress.

Its not foolproof, but it makes a difference.

Elizabeth Harris is a writer and editor with a focus on plants, people, and our interactions with the natural world. Shes been happy to call many places home and has traveled across the world, collecting recipes and regional remedies. She now splits her time between the United Kingdom and Budapest, Hungary, writing, cooking, and eating. Learn more on her website.

Read more:
6 Tips to Ease Stress-Related Eczema - Healthline

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