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10:51 07/09/2020 Marelize Wilke

With so many diets out there, it can be confusing what to do to lose weight. But for many dieters, an even bigger challenge is to avoid regaining the kilos.

Reverse dieting can be described as a diet after a diet and is something that has become popular among bodybuilders and professional athletes, allowing them to increase the amount they eat while maintaining their weight and body composition.

Many people believe that reverse dieting could be a strategy to ease back into eating more calories after a restrictive period. But does this work?

A calorie deficit and adding back calories

The fundamentals of losing weight revolve around burning more calories than you consume. Over time, your metabolism adapts to the decreased amount of energy you consume by slowing down. This is why we often reach plateaus and struggle to lose more weight after an initial quick loss.

Many people struggle to maintain their new weight when they quickly increase their caloric intake. But reverse dieting allows you to slowly increase your calorie intake by about 50 to 100 calories for four to ten weeks.

This may help boost your metabolism and help your body burn more calories without additional exercise, but there is currently no concrete scientific evidence that this is what happens.

How could reverse dieting work?

While the evidence is lacking, there are other reasons why reverse dieting could be effective in helping you maintain a post-diet weight.

When someone becomes used to controlling their calories to lose weight, they may feel "out of control" as soon as they reach their target weight and start eating normally again. By slowly adding back calories, it would allow you to feel in control.

Reverse dieting can also slowly help to ease someone back into eating more without being too restrictive, and reduce the fear of quickly regaining weight.

Slowly increasing your calories after being in a caloric deficit may also help balance your hunger hormones such as leptin and ghrelin, although there are as yet no studies to back up this theory.

The bottom line

Even though reverse dieting may be a sound practical tactic to increase calories and going back to normal without overdoing it, experts state that weight loss is so much more than only calories other lifestyle factors and the quality of your overall nutrition should also be taken into account.

If you want to lose weight in a healthy way, adapted to your lifestyle and needs, we suggest you contact our team of registered dietitians at Nutritional Solutions.

Not only will they help you reach your goal, but will also assist you in maintaining your weight and creating a sustainable, healthy lifestyle without too many restrictions.

READ | I need to lose weight. Where do I start?

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READ | The 7 simplest weight loss strategies you'll ever find

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What is a 'reverse diet' and can it help you to maintain your goal weight? - Health24

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(The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.)

J. David Prologo, Emory University

(THE CONVERSATION) Obesity has emerged as a significant risk factor for poor outcomes in patients infected with COVID-19. Based on how doctors and others in health care have previously treated patients with obesity or overweight conditions, my guess is that many will respond by declaring: Well, its their own fault for being overweight!

In the spirit of recognizing that people who struggle with weight loss include our family and friends, let me propose a different sentiment.

To those who we have shamed for having excess body weight and/or failing diets: You were right, and we are sorry. After giving you undoable tasks, we ridiculed you. When you tried to tell us, we labeled you as weak and crazy. Because we didnt understand what you were experiencing, we looked down on you. We had never felt it ourselves. We did not know. And for that, we apologize.

Fat shaming doesnt work

This is just one version of the apology we owe our fellow human beings whom we told to lose weight using diet and exercise. Then, when it didnt work, we blamed them for our treatment plan failures and smothered their feedback with prejudice and persecution.

As a physician and researcher, I have worked in this space for many years. I have witnessed firsthand the life-altering power of preexisting ideas, judgments and stereotypes. I have seen how unfounded, negative ideas are woven through virtually every interaction that those struggling with weight loss endure when seeking help.

And there are tens of millions of them. The Centers for Disease Control and Prevention classifies more than 70% of U.S. adults as overweight, and more than 40% as obese. Those numbers continue to climb, and even when some manage to lose weight, they almost always gain it back over time.

Rash judgments

To illustrate, imagine that I am your doctor. You have a body rash (which represents the condition of being overweight or obese), and you make an appointment with me to discuss a treatment plan.

During your visit, my office staff uses stigmatizing language and nonverbal signals that make it clear we are annoyed at the idea of dealing with another rash person. We invoke a set of assumptions that dictate the tone of our relationship, including the notions that you are lazy or ignorant or both. You will sense my disgust, which will make you uncomfortable.

Unfortunately, health care providers commonly treat patients who struggle with weight loss by assigning stereotypes, snap judgments and ingrained negative attributes including laziness, noncompliance, weakness and dishonesty.

After this uncomfortable exchange, I will prescribe a treatment program for your rash and explain that its quite straightforward and easy to use. I will point you to several resources with pictures of smiling people with beautiful skin who never had a rash to emphasize how wonderful your outcome will be. Its just a matter of sticking to it, I will say.

Back at home, you are excited to start treatment. However, you quickly realize that putting on the cream is unbearable. It burns; your arms and legs feel like theyre on fire shortly after you apply the treatment. You shower and wash off the cream.

A dismal conversation

After a few days, you try again. Same result. Your body will not accept the cream without intolerable burning and itching. You return to my office, and we have the following conversation:

You: Doctor, I cannot stick to this plan. My body cannot tolerate the cream.

Me: This is exactly why doctors do not want to deal with rash people. Im giving you the treatment and you wont stick to it. I put the cream on myself every morning without an issue.

You: But you dont have a rash! Putting this cream on when you have a rash is different than putting it on clear skin. I do want to get rid of my rash, but I cannot tolerate this cream.

Me: If you dont want to follow the treatment, thats up to you. But its not the cream that needs changing. It is your attitude toward sticking with it.

This exchange illustrates prejudical behavior, bias and a disconnect between a providers perceptions and a patients experience.

Prejudice and bias

For someone who wants to lose weight, the experience of a diet and exercise prescription is not the same as for a lean person on the same program. Perceiving another persons experience as the same as ones own when circumstances are different fuels prejudice and bias.

That night, though, you cant help but wonder: Is something wrong with me? Maybe my genes or thyroid or something? The cream seems so fun and easy for everyone else.

At this point, the blame unconscionably lands on the patient. Despite an undeniable explosion of this rash, and abysmal treatment adherence rates while we have been touting the cream, we stubbornly maintain it works. If the rash is expanding, and hundreds of millions of people are failing treatment or relapsing every day, well its their own fault!

As time goes on, you feel increasingly discouraged and depressed because of this untenable situation. Frustration wears on your sense of optimism and chips away at your happy moments. You have this rash and you cant tolerate the treatment plan, but no one believes you. They judge you, and say you choose not to use the cream because you lack willpower and resolve. You overhear their conversations: Its her own fault, they say. If that were me, I would just use the d#$% cream.

This is the very definition of prejudice: an opinion, often negative, directed toward someone and related to something that the individual does not control. Although it has been extensively demonstrated that the causes for overweight and obesity are multifactorial, the myth that its the patients fault is still widely accepted. This perception of controllability leads to the assignment of derogatory stigma.

A setup for failure

That evening you sit alone. You think theres not a single person on the planet who believes your body wont tolerate this treatment. Society believes you brought this on yourself to begin with; there doesnt seem to be a way out.

We have driven those with overweight and obesity conditions to this place far too many times. We have set them up to take the fall for our failed treatment approaches. When they came to us with the truth about tolerability, we loudly discredited them and said they were mentally weak, noncompliant or lazy.

[Deep knowledge, daily. Sign up for The Conversations newsletter.]

So where do we go from here? If we agree to stop stigmatizing, stereotyping and blaming patients for our treatment failures, and we accept that our current nonsurgical paradigm is ineffective what takes its place?

For starters, we need a new approach, founded on respect and dignity for patients. A fresh lens of acceptance and suspended judgment will allow us to shift our focus toward treatments for the body, rather than mind over matter, which is a concept we use for no other medical condition. A perspective based in objectivity and equality will allow caregivers to escape the antiquated blaming approach and perceive those with overweight or obese conditions in the same light as those with other diseases. Only then will we finally shift the paradigm.

This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/a-doctors-open-apology-to-those-fighting-overweight-and-obesity-145017.

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The endocrine system is responsible for regulating hormones. Typically, people associate hormones with functions such as reproduction and regulating temperature and metabolic function. However, it also has a close relationship with creativity.

Source: europeanbusinessreview.com

Creativity can come in two main forms: artistic expression and problem-solving. Artistic expression is usually emotion-driven, and the endocrine system is responsible for mood regulation. When in balance, hormones can help emotions stay in stable state. This can help people stay clear-minded when refining their art.

Meanwhile, hormones such as serotonin and dopamine lead to increased feelings of happiness, which can give people more energy and make them want to create something. In addition, the action of creating can affect the endocrine system. Participating in creative activities can increase the release of serotonin and dopamine in the brain, which has a positive effect on the endocrine system and can promote additional creativity.

Hormones that people typically associate with negative emotions have a more complicated relationship to creativity. Imbalances of hormones such as human growth hormone can increase the risk of depression. While some people use art as a mechanism to cope with sadness and depression, others feel more tired or hopeless and may have trouble being creative. Luckily, the release of serotonin and dopamine when a person can convince themselves to create something can start to reverse the negative impact of hormonal imbalances on the persons mood.

An excess of cortisol, the stress hormone, can also make it more difficult to be creative. In some cases, cortisol can improve a persons memory of emotional events, which they can later use for inspiration. However, it also pulls energy away from high-level cognitive functions such as art and channels it into fight-or-flight mechanisms. Again, creativity can help regulate cortisol imbalances since art relieves stress.

Source: medium.com

Just as the endocrine system is important for artistic creativity, it is also important for creative problem-solving and cognitive function. The sex hormones are especially important.

Estrogen serves many functions: It helps protect the brain and promotes brain cell creation. It helps with verbal cognitive skills such as language fluency and the ability to retain and learn from information transmitted verbally. This skill is especially useful for writers and actors. It improves fine motor skills, which are necessary to create art.

HGH and Testosterone are also very important. It helps with visuospatial ability, which has many practical uses in addition to being useful for three-dimensional art and proportional drawings. It increases the ability to problem-solve in a logical or mathematical way. It helps people remember the things they have seen, which can be a source of artistic inspiration.

Although these hormones are among the most important for cognitive function, imbalances of any hormone can result in impaired cognitive function. Metabolic hormones such as human growth hormone regulate energy levels, so a deficit can make it more difficult to think. Here you may get more information about growth hormone deficiency in adults hghtherapydoc.com.

Human growth hormone is also connected to thinking in that it is involved in adult brain functions such as learning, memory, locomotion, neuroprotection, and psychological behaviors. There are HGH receptions in several brain areas as well. In addition to the pituitary gland and liver being the primary areas of producing hormones like the growth hormone, the GH is one of two substances being identified within the brain.

Researchers have identified the growth hormone as a protector against several brain issues including traumatic brain injury and degenerative diseases, according to government studies.

Production of this crucial element starts slowing down at age 40 with adults losing up to 15 percent of HGH production every 10 years. That can cause a host of aging symptoms such as a loss of energy, loss of muscle mass, and a reduction of bone density. It can also cause a loss of creative thinking ability.

High levels of cortisol also reduce cognitive function to an instinctive fight-or-flight response. One of the roles of the endocrine system is to facilitate cell health and communication, so a healthy brain and high levels of cognitive function are impossible without hormonal balance.

Source: abcmuzic.com

Artistic creativity does not come in just one form. It can be visual art, acting, writing and many other media. However, the effects of the endocrine system on creativity remains the same for artists no matter what their media of choice may be.

Growth hormone is important for creativity. After helping children grow, it helps the body repair cells, so it can help repair the brain. It also helps regulate metabolic function. An HGH imbalance can lead to low energy levels, depression and decreased cognitive function. Because of these problems, it can stunt self-expression and make it more difficult for artists to be creative and perform their best.

Human growth hormone replacement therapy can help artists with HGH deficiencies. HRT can re-regulate the endocrine system and reverse the effects of the deficiency. Then, creative people will be able to get back to their favorite forms of expression.

Source: medium.com

The endocrine system is vital to creativity and cognitive function. Hormones can increase creativity, and creativity can boost the mood by increasing dopamine and serotonin levels. The brain also cannot function without balance in the endocrine system.

Growth hormone deficiency is one hormone that can lead to a decrease in creativity and cognitive function, making it difficult for artists to express themselves. If you are experiencing this difficulty, get tested for hormone deficiency. Hormones naturally decline as people age and a natural decline doesnt qualify you for treatment. You must have an unnatural hormone deficiency to legally obtain growth hormone treatment from an HRT clinic.

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Creativity And Endocrine System: Is There a Connection - 2020 Guide - VideoInk

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Most peoplebelieve low-calorie foods help you lose weight, and they try to fill up on celery. But because it has next to no nutrients, celery alone won't actually help you stay full and within minutes you'll be tempted to reach for the chips. The healthiest way to sustainweight loss is to eat more vegetables and fruits that are high in fiber, nutrient-dense and will leave you feeling fuller longer. That includes some surprising foods such asgrapefruit, which hasbeen shown to help you limit your calorie intake all day long.

Even some foods that are rich in calories like avocados are weight-loss friendly since they fill you up and keep your blood sugar low by keeping insulin at near-fasting levels.The Beetcompiled this list of seven plant-based foods that are diet-friendly andwill help you tap into your body's natural weight-loss ability.These seven foods will each help youfeel full, longer, and provideplenty of nutrients so you'll feel satisfied longer, check out the perfect salad to combine all of these diet-friendly foods in one super healthy meal.

The key is to eat foods that are high in nutrients and help your body keep blood sugar low. To avoid dieting and lose weight naturally, stick to whole plant-based foods that are full ofnutrients and you'll besatiated, nourished, and have more energy to burn calories rather than store them.

The next time you're at the grocery store,add these 7 foods to your cart andcheck outThe Beet's recipesfor creative, easy-to-make, and healthyways to add them to delicious meals.

There's a misconception that the fat in avocados adds fat to your body but in fact, avocados are the perfect foodto eat for weight loss.The delicious green fruit has a bad reputation since one average avocado contains 160 calories and 15 grams of fat, but the monosaturated fat in avocado is actually healthy and helps your body burn fat for energy. Unlike eating the same amount of fat in a bag of chips, your blood sugar stays low and your body learns to burn fat for fuel.

In a study published by The National Institutes of Health, researchersexplain: "Its not just the satiety value of the avocado or the monounsaturated fat, but there is a sugar [in avocados] called mannoheptulose, and this sugar helps the way your body uses the insulin[which] helps to reduce insulin resistance."So essentially avocado is a perfect combination of fat, fiber, and healthy whole carbs that signals your body to burn more fat naturally.

In a study done on lab animals, this specific sugar molecule has the same effect on insulin as fasting does, meaning your body will burn fat as if you have been intermittent fasting, even if you eat an avocado. So this fruit sugar has the effect of mimicking fasting levels of insulin, and the lower your insulin the more you will burn fat.

In addition, eating avocados nourish your body with plant-based fuel whilemaking you feel full for up to six hours, resulting in eating less food throughout the day.

Kale, spinach, swiss chard, and other leafy greens are all high in fiber and extremely low in calories, an easy way to add density to your plate and the feeling of fullness, while still getting important nutrients. By keeping your calories low and eating cruciferous vegetables and leafy greens that are high in water and nutrient content, you manage to both quell hunger and lose weight effectively, researchers concluded in a study published by the National Institute of Health. Eating just one cup of leafy vegetables such as collard greens or swiss chard per meal provides 4 grams of fiber and when combined with plant-based protein from chickpeas or lentils, for example, makes a perfect vegan taco mealfor healthy weight loss (use the leaves of the vegetables as your wrap and avoid cooking the filling with oil).

Your mother was right whenshesaid, "you need to finish your broccoli before you can eat dessert," because cruciferous vegetables are extremely nutrient-dense and arguably the healthiest vegetablesto eat for weight loss. Other examples of cruciferous vegetables are cauliflower (which contains 12 grams of dietary fiber in one cup), cabbage which has six calories per cup, and brussels sprouts, which contain 38 calories and three grams of protein per cup.Cabbage earned its weight-loss cred when it was the basis for thecabbage soup diet which was a major fad diet in the 90s, since eating cabbage 24 /7 helped people lose as much as ten pounds in a week. You don't need to go that extreme, just add cabbage to the rotation of your evening veggies and skip the butter since it's plenty flavorful.

Due to the fact that they are high in carbs, white potatoes have a bad reputation as a diet-friendly food. But the truth is, boiled potatoes are full of nutrients and can help you lose weight by making you feel fuller longer, so long as you skip the oil or butter or sour cream that most people slather on top. In a study thatmeasured the satiety level of different foods, boiled potatoes ranked number one, which means they can fill you up and leave you satisfied so you don't overeat or find yourself binging.

There are lots of low carb diets on the internet that are not healthy or easy to sustain and once you're off the diet, the weight comes back on. The keto diet, for example, is a low carb high protein diet and is not in favor of boiled potatoes, but other people like Chef AJlost 100 pounds eating the opposite of keto and loves potatoes.

Don't shy away from this nutrient-dense vegetable and add fresh rosemary and a dash of salt to your boiled potatoes fordelicious flavor.

Beans and legumes like lentils, kidney beans, and chickpeasare high in fiber and plant-based proteinkeeping you fuller longer. One study explains: "A diet that regularly includes legumes may help with weight control. The fiber, protein, and slowly digested carbohydrate found in legumes may aid in satiety." In addition, legumes high in magnesium like dry roasted beans, garbanzo beans, and soybeans, lower stress hormones, and fight depression.Add lentils and kidney beans to your salads or plant-based tacos wrapped in leafy greens for a healthy and happy weight loss meal.

Chili peppers,famous for their intense heat and flavor, are known to rev your metabolism and burn fat, according to studies. In most cases, spicyor hot foods boost your metabolism because they contain a compound called capsaicin that heats the body and burns more caloriesyou literally heat up! One study concludes that there is an "increasein the energy expenditure after the meal containing red pepper,"whichcan help speed up metabolism. Another studyexplains that capsaicin can help to reduce calorie and fat intake overall (the mechanism of why this happens was not explained, but anecdotally when you eat hot food, you eat less). But, make sure you eat chili peppers only occasionally because your bodycan build a tolerance to the heat which lowers the benefits as you build up a tolerance to them.

Although chia seeds are extremely tiny, they're surprisingly full of protein and fiber and have weight loss benefits. Chia seeds are known to be one of the best sources of fiber: One ounce contains 11 grams of fiber and 4 grams of plant-based protein. Studies haveshown that a diet of 30 grams of fiber a day helps you lose as much weight as dieting and restricting calories, so add chia seeds to your breakfast for a start to your healthy sustainable weight loss, and don't worry about a complicated diet.

Chia seeds have a limited taste so they can be sprinkled on almost anything, like salads, yogurt, cereal, sandwiches, smoothies, or in a snack of mixed nuts and seeds. The tiny black seeds are a convenient way to add nutrients to your meals for healthy, easy weight loss.

The sour citrus in some grapefruit is enough to make you squint but the tart taste isworth the savor. Grapefruit is known as a "weight loss fruit" and many old school diets like the Scarsdale Diet swore by this pink citrus to start the day and get your body on the right track. More recently researchers have looked into what makes grapefruit specifically such an effective weight-loss food. In a 12-week study,91 obese participants ate half a grapefruit before meals and lost and an average of 3.5 pounds, with no other changes in their calories or workouts. Eating a grapefruit before other foodmay help you feel satisfied and eat fewer calories overall.

One easy way to incorporate these foods into your diet is to add them to your favoritesalad recipeto add more fibrousandnutrient-dense foods to your day, which will help you eat smaller portions and fewer calories overall.

The base of your salad bowl should be leafy green vegetables like spinach or kale, the darker the green, the more nutrient-rich it is likely to be. Add broccoli, brussels sprouts, cauliflower, all rich in vitaminsand antioxidants, to reduce inflammation in the body.Next, add lean plant protein like beans and legumes, lentils and chickpeas which are also high in fiber. Cut up a few boiled potatoes to satisfy your cravings for carbs, add half an avocado in slices or diced chunks.

You can also add some tiny chopped upchili peppers to the mix because to rev your metabolism and burn calories after you eat.Cut your grapefruit in half and add small slices to the mix to add a cool citrus acidto counter the heat from the peppers. Sprinkle a pinchof chia seeds for tasteless protein and fiber to complete your healthy masterpiece and feel fully satisfied.

Along with adding theseseven weight-loss friendly foods,add more movement to your routinedaily.For quick tone-up moves, see The Beet'sfive-minute workout video series withCaroline Deislerhelps to build lean muscle and boost your metabolism for even faster and healthier weight loss.

Excerpt from:
The 7 Best Foods to Eat to Lose Weight Naturally Without Dieting - The Beet

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PHILADELPHIA, Sept. 8, 2020 /PRNewswire/ --Nutrisystem, a Tivity Healthbrand, announced today the launch of its new Nutrisystem Partner Plan, a program designed to enable two people living in the same home to experience the benefits of losing weight together. Studies continue to show that dieting with a partner leads to greater success and helps people maintain their weight loss.

According to a recent JAMA study, individuals are more likely to lose five percent or more weight if their partner joins them. A five percent weight loss is considered clinically significant to reaping health benefits like reduced risks of developing diabetes, heart disease, and certain types of cancer. Evidence suggests that people tend to exhibit the health behaviors of those around them and that partners greatly influence that behavior, especially in relation to diet and exercise. For Nutrisystem customers, social support and accountability are two factors proven to facilitate weight loss. Now, the Partner Plan offers Nutrisystem customers a shared experience to leverage those factors.

"Eating is a social event and with the new Nutrisystem Partner Plan, friends and loved ones can enjoy meals together," said Tommy Lewis, President, Nutrisystem. "We are less likely to stay on a weight loss program when we feel like we're all alone. Having a built-in support system at home means you'll be able to motivate and celebrate each other as you hit goals. In today's climate, it is more important than ever for our health to connect with and lean on the strength of loved ones."

On the Nutrisystem Partner Plan, customers will receive one shipment every two weeks that includes meals and snacks for two people at one great price. The program also provides free access to the NuMiapp, unlimited support with Nutrisystem weight loss counselors and dietitians by phone or online any day of the week, and free shipping.

Customers can lose weight while eating the foods they love, made healthier. The program meets, or in most cases exceeds, recommendations set forth in the Dietary Guidelines for Americans. The plans include the right mix of nutrients to fuel your body - plenty of healthy, lean protein; high fiber to help keep you feeling fuller, longer; low-glycemic carbohydrates to stabilize blood sugar; and never contain artificial sweeteners or flavors.

Those with specific dietary needs can customize their program to include diabetes-friendly foods, vegetarian foods, or to exclude foods that contain milk, wheat, nuts, and more. Customers can tap into the knowledgeable team of Nutrisystem weight loss counselors to help them select foods that work for both partners' needs.

For more information about the new Nutrisystem Partner Plan, please visitwww.nutrisystem.com.

About NutrisystemNutrisystem, a product of Tivity Health, is a leading provider of health and wellness and weight management products and services and has helped millions of people lose weight for nearly 50 years. Nutrisystem's new personal approach to weight loss includes plans for every body type in 2020. The company's Food and Nutrition Mission, which bans artificial flavors and sweeteners, artificial coloring, high fructose corn syrup, and artificial trans fats, reflects its commitment to fresher foods, cleaner labels, and increased transparency in its approach to ingredients. For more information, go tonewsroom.nutrisystem.com.

About Tivity HealthTivity Health(Nasdaq:TVTY) is a leading provider of healthy life-changing solutions, including SilverSneakers, Nutrisystem, PrimeFitness, Wisely Well, South Beach Dietand WholeHealth Living. We are actively addressing the social determinants of health, defined as the conditions in which we work, live and play. From improving health outcomes to reversing the narrative on inactivity, food insecurity, social isolation and loneliness, we are making a difference and are transforming the way we do health. Learn more at TivityHealth.com.

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While reducing calorie intake is a proven way to reduce your weight, theres no shortage of diets promising the same results but with more flexibility. One such popular diet is If It Fits Your Macros (IIFYM), which offers users less restriction in what they eat, while still guaranteeing results.

Rather than counting calories, IIFYM counts the daily macronutrients (fats, carbohydrates, and proteins) found in the foods and drinks we consume. Many people like the diet because it offers flexibility and allows them to consume any food as long as it fits into their daily macronutrient (macro) requirements.

However, theres currently no scientific research that has specifically examined whether counting macros is as effective as other methods in achieving different weight goals. Past research has looked into the effects of reducing or manipulating individual macros for weight loss, such as comparing the effect of consuming a low-fat versus low-carbohydrate diet or comparing four diets containing different proportions of fat, carbohydrate and protein. Ultimately, researchers found no significant, long-term difference between the diets on how much weight they helped people lose) and all are difficult to adhere to in the long term.

As such, this makes it difficult to know whether counting calories or macros is more useful when it comes to your different body weight goals.

The basic principle to achieving weight loss is eat less energy than your body requires on a daily basis and you will lose weight. Any diet can lead to weight loss as long as this basic principle is applied.

The tricky part is establishing what our energy requirements really are. The most practical and accurate measure of this, indirect calorimetry (a measurement of the gases that we breathe from which energy expenditure can be estimated), is still not 100% accurate. And the prediction equations commonly used in dietary counselling and by online apps to set calorie intake goals for weight loss are even more inaccurate. This is especially so in those who are overweight or obese due to the equations being based on body weight, and not taking account of fat mass.

But whether youre counting calories or macros, you still need this starting point to work from to keep within your targets. While our actual energy requirements are uncertain and can vary greatly depending on how active we are, our requirements for macronutrients are more certain, based on government guidelines.

An advantage of counting macros is that it ensures that some essential nutrients are incorporated into your diet, instead of focusing solely on calories. Counting calories takes no account of nutrients. And while it seems obvious that choosing wholesome nutritious sources of calories is better than processed, high-sugar and saturated fat foods, you could hypothetically eat seven chocolate bars (each worth 228 calories, a total of 1,596 calories) and still lose weight if your total energy expenditure is around 2,000 calories a day.

Macro calculations are estimated based on body weight, height and activity levels and can be adjusted to your weight goal. While fewer restrictions on what to eat may be a bonus for some on IIFYM, for others keeping track of macro intake and hitting those targets can be difficult and time consuming.

Whatever youre counting youll require an affinity for reading food labels and keeping a record of all foods and fluids consumed throughout the day. While there are numerous online nutritional databases and apps that help you track macros and calories, they may not always be accurate either. Plus theres the added complication that we may not actually absorb all of the energy or nutrients that food labels list, making it even harder to meet specific targets.

Additionally, neither method will guarantee that you meet all of your other nutrient requirements. For example, as macros only focus on carbs, protein and fats, they may overlook the importance of other vitamins and minerals, such as vitamin A, which are essential for staying healthy and preventing deficiencies. Unless combined with dietary advice about making permanent changes to a healthy balanced diet, neither method is a long-term solution to weight loss or maintenance.

On the opposite end of the spectrum are people looking to gain weight to build muscle. Someone looking to gain muscle would need to increase their basic daily protein intake to around 1.2-1.7 grams of protein per kilogram of body weight for muscles to repair any micro-damage that occurs from resistance or strength training which is necessary for muscle growth. As well as protein, energy and carbohydrate needs must also be met to ensure the body has enough fuel available to work out. This is where keeping track of macros, instead of counting calories, could be useful to ensure all protein and carbohydrate requirements are met.

Timings of macros are also important for muscle growth. Research shows regular protein intake throughout the day and after exercise, rather than large single doses, is recommended for muscle growth and refuelling.

Ultimately, which method you choose for altering body weight and composition depends on your goals and how motivated and tech savvy you are. If you are keen to learn more about the nutrients in the food you are eating then counting macros may be for you. For those who find endless counting and monitoring tedious it may be easier to follow more general guidance for weight loss or maintenance or for bulking up.

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After giving birth to her third child, actress Kate Hudson struggled to lose weight. It took her a year to return to her pre-pregnancy body.

In October 2018, Oscar-nominated actress Kate Hudson welcomed her third baby, Rani Rose. She did not lose weight until after 12 months. She told PEOPLE:

"This one took a little bit longer."

The 40-year-old star said that after giving birth to her second child, it took her only six months to drop the postpartum weight. She welcomed her son, Bing, in July 2011.

Hudson recently attended an event for her Happy x Nature Eco-Evening Collection in Los Angeles. At the event, she spoke to PEOPLE about what she did to lose weight.

Speaking about her weight loss, the actress said: "It was like 12 months, but I did it differently." She took up a weight loss program with WW, formerly Weight Watchers.

Hudson, who is an ambassador for WW, shared that she was able to lose weight in a more sustainable way. The program also teaches one about food.

Under the program, one can eat what she wants, she just needs to be more conscious. One is also guided on how to eat in moderation.

The actress became an ambassador for WW just over two months after welcoming Rani Rose. She also has sons Ryder, 14, and Bingham, 7, from past relationships.

Since the start of the year, Hudson has been sharing glimpses into her body transformation. She would reveal her weight loss goals and her process to achieve that.

At one point, the actress said that she wanted to lose 10 pounds. She admitted that she gained weight over the previous holiday.

Hudson is in a relationship with Danny Fujikawa, whom she shares daughter Rani Rose with. They were first rumored to be a couple in March 2017.

The actress also previously shared that her goal was to lose 25 pounds by the spring, after giving birth to Rani Rose. She added that losing weight at the time needed a different kind of discipline.

These days, the "Bride Wars" actress is busy building a business empire. Among her businesses are two clothing lines and a film and TV company called Hail Mary Productions.

Her goal has been to build a business that is "more mindful and more sustainable." This is particularly the focus of her ready-to-wear brand, Happy x Nature.

Hudson recently gave her fans a blast from the past after sharing a throwback photo of Stevie Nicks and Christine McVie. She paid tribute to the two legendary women in modern rock history.

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Kate Hudson Said It Took Longer to Lose Weight after 3rd Baby Pics of Her Body Evolution - AmoMama

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(The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.)

J. David Prologo, Emory University

(THE CONVERSATION) Obesity has emerged as a significant risk factor for poor outcomes in patients infected with COVID-19. Based on how doctors and others in health care have previously treated patients with obesity or overweight conditions, my guess is that many will respond by declaring: Well, its their own fault for being overweight!

In the spirit of recognizing that people who struggle with weight loss include our family and friends, let me propose a different sentiment.

To those who we have shamed for having excess body weight and/or failing diets: You were right, and we are sorry. After giving you undoable tasks, we ridiculed you. When you tried to tell us, we labeled you as weak and crazy. Because we didnt understand what you were experiencing, we looked down on you. We had never felt it ourselves. We did not know. And for that, we apologize.

Fat shaming doesnt work

This is just one version of the apology we owe our fellow human beings whom we told to lose weight using diet and exercise. Then, when it didnt work, we blamed them for our treatment plan failures and smothered their feedback with prejudice and persecution.

As a physician and researcher, I have worked in this space for many years. I have witnessed firsthand the life-altering power of preexisting ideas, judgments and stereotypes. I have seen how unfounded, negative ideas are woven through virtually every interaction that those struggling with weight loss endure when seeking help.

And there are tens of millions of them. The Centers for Disease Control and Prevention classifies more than 70% of U.S. adults as overweight, and more than 40% as obese. Those numbers continue to climb, and even when some manage to lose weight, they almost always gain it back over time.

Rash judgments

To illustrate, imagine that I am your doctor. You have a body rash (which represents the condition of being overweight or obese), and you make an appointment with me to discuss a treatment plan.

During your visit, my office staff uses stigmatizing language and nonverbal signals that make it clear we are annoyed at the idea of dealing with another rash person. We invoke a set of assumptions that dictate the tone of our relationship, including the notions that you are lazy or ignorant or both. You will sense my disgust, which will make you uncomfortable.

Unfortunately, health care providers commonly treat patients who struggle with weight loss by assigning stereotypes, snap judgments and ingrained negative attributes including laziness, noncompliance, weakness and dishonesty.

After this uncomfortable exchange, I will prescribe a treatment program for your rash and explain that its quite straightforward and easy to use. I will point you to several resources with pictures of smiling people with beautiful skin who never had a rash to emphasize how wonderful your outcome will be. Its just a matter of sticking to it, I will say.

Back at home, you are excited to start treatment. However, you quickly realize that putting on the cream is unbearable. It burns; your arms and legs feel like theyre on fire shortly after you apply the treatment. You shower and wash off the cream.

A dismal conversation

After a few days, you try again. Same result. Your body will not accept the cream without intolerable burning and itching. You return to my office, and we have the following conversation:

You: Doctor, I cannot stick to this plan. My body cannot tolerate the cream.

Me: This is exactly why doctors do not want to deal with rash people. Im giving you the treatment and you wont stick to it. I put the cream on myself every morning without an issue.

You: But you dont have a rash! Putting this cream on when you have a rash is different than putting it on clear skin. I do want to get rid of my rash, but I cannot tolerate this cream.

Me: If you dont want to follow the treatment, thats up to you. But its not the cream that needs changing. It is your attitude toward sticking with it.

This exchange illustrates prejudical behavior, bias and a disconnect between a providers perceptions and a patients experience.

Prejudice and bias

For someone who wants to lose weight, the experience of a diet and exercise prescription is not the same as for a lean person on the same program. Perceiving another persons experience as the same as ones own when circumstances are different fuels prejudice and bias.

That night, though, you cant help but wonder: Is something wrong with me? Maybe my genes or thyroid or something? The cream seems so fun and easy for everyone else.

At this point, the blame unconscionably lands on the patient. Despite an undeniable explosion of this rash, and abysmal treatment adherence rates while we have been touting the cream, we stubbornly maintain it works. If the rash is expanding, and hundreds of millions of people are failing treatment or relapsing every day, well its their own fault!

As time goes on, you feel increasingly discouraged and depressed because of this untenable situation. Frustration wears on your sense of optimism and chips away at your happy moments. You have this rash and you cant tolerate the treatment plan, but no one believes you. They judge you, and say you choose not to use the cream because you lack willpower and resolve. You overhear their conversations: Its her own fault, they say. If that were me, I would just use the d#$% cream.

This is the very definition of prejudice: an opinion, often negative, directed toward someone and related to something that the individual does not control. Although it has been extensively demonstrated that the causes for overweight and obesity are multifactorial, the myth that its the patients fault is still widely accepted. This perception of controllability leads to the assignment of derogatory stigma.

A setup for failure

That evening you sit alone. You think theres not a single person on the planet who believes your body wont tolerate this treatment. Society believes you brought this on yourself to begin with; there doesnt seem to be a way out.

We have driven those with overweight and obesity conditions to this place far too many times. We have set them up to take the fall for our failed treatment approaches. When they came to us with the truth about tolerability, we loudly discredited them and said they were mentally weak, noncompliant or lazy.

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So where do we go from here? If we agree to stop stigmatizing, stereotyping and blaming patients for our treatment failures, and we accept that our current nonsurgical paradigm is ineffective what takes its place?

For starters, we need a new approach, founded on respect and dignity for patients. A fresh lens of acceptance and suspended judgment will allow us to shift our focus toward treatments for the body, rather than mind over matter, which is a concept we use for no other medical condition. A perspective based in objectivity and equality will allow caregivers to escape the antiquated blaming approach and perceive those with overweight or obese conditions in the same light as those with other diseases. Only then will we finally shift the paradigm.

This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/a-doctors-open-apology-to-those-fighting-overweight-and-obesity-145017.

Original post:
A doctor's open apology to those fighting overweight and obesity - Fairfield Citizen

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WHETHER it's Weight Watchers, Slimming World or veganism most of us have tried to lose weight at some point in our lives.

Some diets restrict your calorie intake while others encourage you to make healthy swaps.

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New research has now revealed the most popular diets in the world.

While some diets have stood the test of time, others seemed to have waned in popularity.

Data from the Supplement Place also revealed that some diets have completely dropped off when it comes to popularity, with entrants such as The Eat Clean Diet dropping 92 per cent.

Slimming World was voted the UK's top diet with 586,000 Google searches a month

But what are the world's favourite diets and could they help you shed the pounds?

With 2.1 million searches, the Keto Diet is the world's most preferred form of weight loss.

The keto diet involves eating lots of "good" fat, to curb hunger pangs, while cutting out carbs and eating moderate amounts of protein.

It's said to boost energy levels and help speed up weight loss.

The diet relies on a normal metabolic process called ketosis - that helps the body keep working.

It's where the body, starved of carbs for energy, starts to burn fat reserves instead.

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For healthy people, who don't have diabetes and aren't pregnant, ketosis usually kicks in after three or four days of following the plan and eating less than 50g of carbs a day.

That's about three slices of bread, two small bananas or a low-fat fruit yog.

So if you're cutting out all those carbs, what can you eat?

Fat is the answer! It should make up about 60 to 80 per cent of total daily calories, while protein makes up 10 to 15 per cent and carbs are less than 10 per cent.

And it's not just a calorie free-for-all. Keto enthusiasts should cap their daily intake at 1,800 calories a day.

If it sounds like Atkins, it's not far off - the main difference being limiting protein on a daily basis.

The best Keto recipes

To give you an idea, these are some sample keto recipes...

Weight Watchers is favoured by many for the class element. Weekly classes help people make friends and this can also encourage you to lose weight if you have a strong network of people around you.

Across the globe, 1.6 million people searched for Weight Watchers.

The WW programme is clinically-proven to support weight loss and improvement in blood sugar control in those diagnosed with pre-diabetes.

As well as helping members lose weight, WW helps people change their habits to make healthy eating and physical activity a part of their daily lives.

In July it was revealed that people could get Weight Watchers for free on the NHS under a new government scheme to tackle to obesity crisis.

WW works on a Smart Points system, where foods are rated on theirprotein,carbs,fatandfibrecontent.

It's essentially calorie counting made easy, and there's absolutely no limit on the amount of fruit and vegetables you can eat.

Dieterseven get a weekly Smart Points safety net, meaning you can treat yourself on a night out, as well as a personalised exercise plan.

Weekly meetings and weigh-ins keep people on track.

Overall, the plan is less extreme than many other diets - but the results are still promising.

Allegedly, dieters are able to lose up to 2lb a week.

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Restricting your food intake at certain times of the day seems to be a popular plan and 1.1 million people worldwide searched for intermittent fasting.

The intermittent fasting diet does what it says on the tin, but it can follow two patterns.

The first is eating just 500 calories two days per week, and eating normally (what you want) the other five days.

The second option is going 14, 16 or 18 hours a day without food, leaving you with a six to ten hour window to eat in.

The time in which your body starts to break down fat is after all digestion is fully completed and the nutrients have been taken from food.

This period after is called the post-absorptive state where excess fat will be stored in the liver for fuel stores, where it can be acessed to keep the body's functions ticking over when no energy from food is in the digestive system to use.

This is what happens when you sleep and when you are in a planned fasting period and insulin is low. Your body will need to take from fat stores even more whilst awake and fasting, as you'll need more energy to move around, which is when the weight loss occurs.

Class-based diet plans seem to be popular, with over 629,000 people worldwide searching for Slimming World.

TheSlimming Worlddiet is run by a Derbyshire-based weight loss company created by Margaret Miles-Bramwell in 1969.

It focuses on a diet of Food Optimising, where members are given a list of Syn Free food, that can be eaten in unlimited amounts.

Syns are short for synergy as the Free Foods, Healthy Extras and Syns all add up to effective weight loss.

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The programme encourages dieters to swap high-fat foods for low-fat foods that are naturally filling.

You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active through their Body Magic initiative.

The Slimming World diet is designed to help you lose about 1-2 pounds a week and currently has around 900,000 members attending each week.

The Dukan dietis a high-protein, low-carb eating plan that began in France to re-educate people about how to eat healthily.

Coming in at fifth place globally, the data revealed that 535,000 people searched for it globally.

Created by nutritionist Dr Pierre Dukan over a decade ago, itstarted under the name "Je ne sais pas maigrir".

This translates as "I dont know how to lose weight".

The Dukan diet quickly became a firm favourite of the 1.5 million French women who followed its plan.

It claims to help dieters lose up to 10lbs within a week by the dieter focusing on protein-high foods and cutting out carbohydrates completely.

The restrictive diet includes four phases - attack, cruising, consolidation and stabilisation.

Dieterseat just protein and vegetables and avoid high-carb foods.

The four phases of the Dukan Diet

The Dukan Diet is a four stage plan

Attack phase: During the attack phase, dieters must stick to meat, fish, eggs and non-fat dairy products, which are designed to promote rapid weight loss.

Dr Dukan lets dieters consume a daily tablespoon of oat bran which swells in the stomach to promote fullness and also helps ease constipation.

Cruising phase: The cruising phase focuses on the user alternating pure protein and vegetable days, and is designed to promote a weight loss of 2lbs a week.

On the vegetable days, Dukan dieters can consume an unrestricted amount of vegetables, along with meat, fish and non-fat dairy products.

Consolidation phase: Consolidation phase revolves around preventing weight gain that can occur in a rebound effect to rapid weight loss.

During this period, pasta, cheese, fruit and bread are slowly reintroduced back into the diet.

Stabilisation phase: The final stage, stabilisation, lets diets consume whatever they please, apart from one day a week which must be strictly protein-only.

We have all seen an increase in the amount of plant-based products on our shelves and this could be why 511,000 people searched for the diet.

Veganism is currently defined as "a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose".

The movement was born in 1944 when a small group broke away from the Leicester Vegetarian Society to form the Vegan Society.

The term "vegan" comes from the first and last letters of the word vegetarian.

Vegans don't eat anything derived from an animal, including eggs, milk and butter. Honey, meanwhile, is rather divisive in the vegan community.

Aside from food, vegans do not wear or use clothes, shoes or furnishings made with the skins, hair or feathers of animals, such as fur, leather, wool, feathers and silk.

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If you want to follow a diet that makes you feel like you are constantly sunning yourself on a beach in Greece then the Mediterranean diet could be for you.

A Mediterranean diet is high in foods which are good for you, and low in naughty foods, such as those with a highsugar content.

The NHS explains: The Mediterranean diet varies by country and region, soit hasa range of definitions.

But in general,it'shigh in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.

It usually includes a low intake of meat and dairy foods.

Butter is often replaced withhealthy fatssuch as olive oil, andsaltis substituted for herbs and spices to flavour food.

It has less red meat but lots of poultry and fish, and also includes liberal amounts of red wine.

And while its not a foodstuff, exercise and eating meals with family and friends is characterised by the Med diet.

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People on the Paleo Diet only eat foods which could have been hunted, fished or gathered in caveman days.

The diet goes back before the invention of farming, meaning that grains such as wheat, dairy, alcohol, coffee, refined sugar, potatoes and salt are all off the menu.

All processed foods are also banned, while Paleo mealstends to be low-carbohydrate and high-protein.

A typical Paleo meal would be made up of meat or fish, served with accompaniments such as eggs, nuts, seeds, fruit, vegetables, herbs and spices.

Legumes such as lentils and beans, which are included in most weight loss diets, are also banned.

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Pescatarian comes from the Italian word for fish, pesce.

It means somebody who doesnt eat red meat, eg beef and chicken, but eats seafood.

This often includes shellfish, such as mussels and clams, but it can vary from person to person.

In addition some pescatarians eat dairy and eggs, while others dont.

Pescatarianism is believed to have a lot of health benefits, and loosely mirrors a Mediterranean diet.

A balanced pescartarian diet would typically include vegetables, fruits, nuts, pulses and wholegrains.

TheNHSrecommends eating two portions 140g - of fish a week, including one portion of oily fish.

This category includes fishes such as herring, as theyre rich inomega-3 fatty acids

The NHS says: Fish and shellfish are good sources of manyvitamins and minerals.

Oily fish such as salmon and mackerelis also particularly high in long-chain omega-3 fatty acids, which may help to keep your heart healthy.

A vegetarian can simply be described as someone who doesn't eat meat.

It is defined on the Vegetarian Society as:"Someone who lives on a diet of grains, pulses, legumes, nuts, seeds, vegetables, fruits, fungi, algae, yeast and/or some other non-animal-based foods (e.g. salt) with, or without, dairy products, honey and/or eggs.

Continue reading here:
Lose weight with the worlds top 10 diets from keto to Slimming World - The Sun

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Nikki Bella has admitted it wasn't "easy" seeing her body change after giving birth.

The former professional wrestler is sharing her postpartum weight loss journey with her fans in the "realest, rawest way possible" and has revealed she is 18 pounds away from her pre-pregnancy weight, just five weeks after welcoming baby son Matteo into the world.

Showing off her body in a matching black bra and pants set on her Instagram Story, the 'Bella Twins' star - who has her little boy with fiance Artem Chigvintsev - told her followers: "I want to bring you all along in the realest, rawest way possible, so here I am. I am 18 pounds away from my pre-pregnancy weight.

"I'm five-weeks postpartum, so maybe not all those pounds [I've gained] are fun, but the majority are for sure from having a lot of fun."

Nikki ate a lot of pizza during lockdown amid the coronavirus pandemic and explained that she's reintroduced healthy nutrition and workouts to lose the pounds and is avoiding crash dieting.

She continued: "I want to say Covid and being in Arizona with a lot of heat and I didn't get to work out like I used to and see a personal trainer and go to classes. But no. I indulged in pizza quite a bit, especially towards the end, and baked goods.

"Especially when it got hotter, I was just sick of being locked up inside.

"But in the healthiest way possible because breastfeeding, obviously, and giving my son the most amazing nutrition is number one.

"So there is gonna be no crash diets, there is gonna be no starving myself, it's gonna be bringing workouts back in and healthy nutrition, which I have been doing."

Nikki admitted that the "changes of postpartum" have been tough to deal with on top of being "exhausted" from nursing a newborn.

She added: "I just really wanted you all to be on this journey with me because I gotta give it to all you moms! It isn't easy and it isn't easy seeing your body change, physically, mentally, all the changes of postpartum. I feel you. And we are exhausted on top of it."

But the 36-year-old beauty gushed that it's all worth it because she has "the most amazing little boy ever".

She said: "It's worth all the curves, all the changes, the hard work to get my body back in shape, because I have the most amazing little boy ever. So, my Matteo is way worth it."

Read more from the original source:
Nikki Bella is getting real about her postpartum weight loss journey - The Times Herald

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