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Weight loss can often be associated with intense diets that not only restrict what you can eat but also restrict key nutrients and vitamins from entering the body. Belly fat is one of the hardest places on the body to lose fat but an expert in the field has revealed his top tips on how to lose belly fat following simple easy steps. With the UK still in lockdown, here are some easy steps you can follow from the comfort of your own home in order to lose weight.

Belly fat, also known as visceral fat is often one of the places that people find hard to lose weight because that area contains a large number of fat cells.

Fat around the stomach occurs when the body is consuming more energy than the body is using and therefore it gets stored as fat.

The high amount of fat cells around the belly area dont respond as easily as other cells do to a process known as lipolysis, the fat breakdown process.

David Weiner, Training Specialist at Freeletics told theExpress.co.ukthat the two most effective ways to get rid of this type of fat are diet and exercise.

READ MORE:Weight loss diet plan: 5:2 intermittent fasting diet helps you lose weight fast

While this may not be new information, he has revealed what you should be eating to help this area burn fat.

He said: The basic principle of losing visceral fat is to consume fewer calories than your body needs and eating a diet rich in healthy and wholesome foods, like fresh fruit, fresh vegetables, wholegrain and lean protein, and eliminate processed, high sugar and high fat foods from your diet.

If you consume high fat unhealthy foods then you will most likely be eating more calories than you are burning, resulting in you losing no weight at all.

David continued: Use low-fat cooking methods, such as broiling, boiling, or baking, instead of frying.

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When using oils, reach for the healthier options such as olive oil, instead of butter or peanut oil.

Olive oil is considered to be one of the healthiest fats in the world. It is rich in a substance called oleic acid, which has a powerful anti-inflammatory effect and health benefits go further than just weight loss.

The healthy oil has been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease. It may be high in calories but a small splash should go a long way.

The expert said: Reducing your intake of carbohydrates could also help as research indicates that excess carbohydrate consumption can cause high levels of visceral fat.

Consuming carbohydrates causes blood sugars to rise, which then will cause insulin levels to rise. This then results in glucose to go into fat cells, which will ultimately turn into fat.

Slimmers who wish to reduce their carbohydrate intake may opt for following a Keto or Atkins diet.

A reduction in carbs puts your body into a metabolic state known as ketosis. When the body does not have enough glucose for energy, it burns stored fats instead.

The ketosis state also makes your body very efficient when it comes to burning belly fat.

However dieting isnt for everyone and there are other methods you can do in order lose belly fat and one of them is undertaking exercise as part of your regular routine.

It is a well known fact that anyone wanting to lose weight must be in a calorie deficit in order to do so. This means burning off more calories than your body is consuming. Therefore exercise is a fundamental aspect of any weight loss journey.

David continued: Physical activity and exercise are also an effective way to reduce levels of visceral fat. Aerobic activity which stimulates the heart and breathing rate, causing it to increase is one of the best ways to burn belly fat.

Exercises including swimming, walking, running or cycling are the best form of exercise to help burn belly fat.

The expert said: High Intensity Interval Training (HIIT) can also increase your bodys ability to burn fat and elevate your bodys fat burning potential throughout the day. HIIT exercise refers to workouts which include short bursts of intensive activity followed by periods of lower intensity exercise which really push your body and maximise its calorie and fat burning potential.

Experts recommend around one hour of exercise per day and this must be a mixture of cardio as well as strength training.

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Weight loss: Expert shares effective ways to burn belly fat fast - Express

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There are no miracle diets but there are adequate, healthy and even fast ways to lose weight. You have to forget phrases like miracle diet and discard that an ingredient or food is going to do all the work for you. One of the issues that you have to take into account is that you should start thinking about cooking at home, with natural products, and avoid processed foods, fast food and all those things that, in addition to gaining weight, are bad for your health. Of course, there is no reason for you to discard any type of food, you just have to know when and in what quantity you should eat them. Here we summarize what you have to keep in mind to start losing weight quickly:

1. No food is prohibited

Choose a varied diet that allows you to eat many different things. Varied diets have been shown to be more effective than others. There is also something psychological in this: if they forbid you, the more you will want to eat it and the greater your anxiety. Otherwise, frustration will not exist. For this reason, choose a menu (for this diet you will have to select one and be enough in it) in which there are all kinds of products.

2. Starving is not necessary

The diet, in addition to being varied, must be sufficient. The portions should be moderate, but you should not skip any of the dishes, including the dessert, which should be based on fruit or dairy. A very drastic diet may have an immediate effect, but it will not last over time, which invites you to put it aside.

3. Forget that you are on a diet

The word diet is a problem. If you think youre doing it, its all about that. What it is about is to change habits, eat what is necessary and add products that you may not have considered.

4. Moderation in rations

Which means that you can eat any product, but less quantity. This recommendation will help you lose what you have left and it will also help your digestive system to work better, avoiding burning, heartburn, flatulence or bloating. In addition to losing weight, you will feel much better.

5. A realistic goal

Most diets start very well because 1 or 2 kilos of weight are lost in a day or two due to the fluid you lose, but that is not realistic. A good goal may be to lose 2 or 3 kilos per week at the beginning and in the following ones, when your body stabilizes, one more every seven days.

6. A menu proposal

Here we propose a menu for a week that can serve you:

Monday

First course: Watermelon and fresh cheese saladMain course: Pumpkin stuffed with couscousDessert: A rice pudding ice cream

Tuesday

First course: Mashed carrots with fruitMain course: White rice with vegetablesDessert: A yogurt

Wednesday

First course: Grilled mixed vegetablesMain course: sauted mushroomsDessert: A few French toast prepared without frying in oil and without so much sugar (look for the recipe, there are a lot of methods to do it)

Thursday

First course: Legs in almond sauceSecond course: swordfish with prawnsDessert: Strawberry and oatmeal smoothie

Friday

First course: Beans with tomatoMain course: Pickled fishDessert: Chocolate cake (try a raw, healthier style)

Saturday

First course: Tuscan salad (with apple, mustard, cheese and mustard)Main course: Try making a steamed burgerDessert: chestnut flan

Sunday

First course: Chicken and mushroom pieMain course: roasted tomatoesDessert: Catalan cream

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Weight loss tricks: Lose weight without starvation, without risking your health and in just one week - Explica

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The benefits have been scientifically proven and NASA employs it to acclimatize their astronauts to weightlessness.Before I introduce you to rebounding, it is important that you understand how the body works in particular, the lymphatic system. The latters primary function is to rid the body of toxins such as blood protein.

The lymph is to be found in a myriad of vessels just beneath the skin with the nodes which act as filters and the ducts, situated in the chest near the base of ones throat. This is where the blood protein, once filtered, gets released back into the bloodstream.

The lymphatic system, unlike with blood circulation which is driven by the heart, does not have a pump. It is activated through exercise, light fast stroking of the skin or in an affected area that suffers from discomfort or by deep breathing. Every cell, of which there are about 70 trillion in the body, generates energy (electricity). These cells are in a constant process of self-regeneration.

The learned Dr Guyton suggests in a medical textbook that all chronic pain and suffering and dis-ease are the result of a lack of oxygen at cellular level. The dry state is when there is just enough fluid to fill the crevasse between the cells. An active lymphatic system removes access protein and other matter from these crevasses. Should this not happen, the space between cells becomes a breeding ground for viruses and bacteria. Toxins are produced when we do not eat healthy and stress a lot.

And this next statement will probably surprise you. It is suggested that every thought that we think, produces a physical response in the body. When actions related to these thoughts are not concluded, it produces toxins (trapped blood protein and lactic acid) in the body and this, if not properly removed via the lymphatic system, will develop a wet state in the body and thus, the cells will not be able to produce energy (electricity) and one will experience dis-ease!

One of the best ways to reduce your risks and boost your lymph circulation, detoxify your body and strengthen your immune system is the rebound exercise. No other activity offers an as effective lymph drainage and with such ease no strain on the ankles, knees or lower back and it is pure enjoyment.

I have been rebounding for a number of years and van attest to the health benefits.

Rebounding the methodology

When you bounce on a quality mini trampoline even with both feet on the mat the bounce generate G-force against the earths magnetic field. The higher the bounce 15 to 20 cm the higher the G-force.

Three types of G-forces are generated: acceleration, deceleration and, at the top of the bounce weightlessness! At the bottom of the bounce your weight doubles. The effect of this is that every single cell in your body is getting squeezed from imagine being a round shape to oval and back again! A simple bounce is all that is required to restore your health and lose weight.

When one begins doing aerobic exercise whilst bouncing at say the ideal would be, 120 bounces per minute but you will start slower the effect on your body can triplicate! Two minutes of rebounding is equivalent to six minutes of running, 10 minutes of swimming and 20 minutes of walking. Thus a 20 minute bounce will be equal to more than an hours health and fitness work out in a gym.

Best of all, you can do all of this in the privacy of your home or better even, on the veranda especially now under lockdown and after.

Where does one start?

You start with a quality Rebounder one that offers a gentle bounce at the bottom end and one that will offer you a support bar. The latter is especially helpful for the well matured senior. You start slowly and with a gentle bounce. Two to three minutes twice a day is all that is required. Breathe slow (rhythmic) and deep whilst bouncing. This will increase the effectiveness of your bounce even at this initial stage of your rebounding program. You will build these two to three minutes up over time to become 40 minutes the ideal!

The G-force that rebounding generates, boost Lymphatic movement with as much as 30 times and this increase in lymph movement triples the white blood cell count.

Benefits

The benefits are multiple. To mention but a few: it retards ageing builds up the immune system eliminates cellulite stimulates cognitive and brain function boost energy levels and minimize recurrence of colds and so forth and it oxygenates all tissues and it stabilize the nervous system. Side effects are detoxification, aching calves and mild dizziness in the beginning quite harmless really!

If you are concerned about your health, do your own research and consult with your doctor but do investigate this exercise option. Rebounding is endorsed by the Cancer Association of South Africa.

Photos: Justine Mc Farlane

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Rebounding the perfect in, and out of lock down exercise - Lowvelder

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A new study offers the first evidence that a protein named BAM15 acts as an energy uncoupler and could be an effective drug for treating obesity and related diseases.

Obesity affects more than 650 million people worldwide and drives a number of dangerous health conditions, including type 2 diabetes, heart disease and more than a dozen deadly cancers. Global spending to treat obesity and obesity-related illnesses amounts to well above $150 billion a year.

Despite this, only a handful of medications are currently FDA-approved for obesity treatment, and the people who take these drugs rarely achieve long-term weight loss, said John Kirwan, Ph.D., Executive Director of the Pennington Biomedical Research Center in Baton Rouge, Louisiana.

Halting the obesity epidemic requires new, more effective medications. This research represents a very promising step in the discovery process. We hope that in the not-too-distant future, BAM15 or related compounds will advance to clinical drug development and become a viable treatment option for patients with obesity.

BAM15 prevents weight gain, fat buildup and reduces blood sugar. Credit: Graphic by Kathryn Pergola

BAM15 differs from the existing weight-management medications, which largely work by reducing the amount of food a person eats or the calories their bodies absorb. BAM15 works by making the mitochondria, the power plants of the cell, less efficient. The result is that the mitochondria burn more energy.

Researchers believe BAM15 could be used to treat a number of health conditions including diabetes, fatty liver disease, and some forms of cancer.

In the new study, Pennington Biomedical scientists show for the first time that mice given BAM15 are resistant to weight gain by burning more calories than their untreated counterparts. Other benefits of BAM15 include:

The study BAM15 Mediated Mitochondrial Uncoupling Protects Against Obesity and Improves Glycemic Control was published in the journalEMBO Molecular Medicine.

Reference: BAM15mediated mitochondrial uncoupling protects against obesity and improves glycemic control by Christopher L Axelrod, William T King, Gangarao Davuluri, Robert C Noland, Jacob Hall, Michaela Hull, Wagner S Dantas, Elizabeth RM Zunica, Stephanie J Alexopoulos, Kyle L Hoehn, Ingeborg Langohr, Krisztian Stadler, Haylee Doyle, Eva Schmidt, Stephan Nieuwoudt, Kelly Fitzgerald, Kathryn Pergola, Hisashi Fujioka, Jacob T Mey, Ciaran Fealy, Anny Mulya, Robbie Beyl, Charles L Hoppel and John P Kirwan, 10 June 2020, EMBO Molecular Medicine.DOI: 10.15252/emmm.202012088

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Potential Treatment for Obesity Discovered: Drug Prevents Weight Gain and Reduces Blood Sugar - SciTechDaily

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Diet vs. Exercise: Which One Has a Greater Effect on Your Bodys Capacity to Lose Weight?Losing weight and keeping it off for the long run is a huge challenge for thousands of Americans. Everyone knows they should maintain a healthy weight but achieving this goal can be really difficult. Starting with a checkup at the primary physicians office is a good start.

Then, armed with the health check-up results, seek help ion losing the extra pounds and keeping them off. It often takes a combination of a healthy diet and regular exercise. But, which thing makes the most impact of our ability to lose weight?

Obesity affects more than a persons looks. When a person gains too much weight they can develop health problems including joint issues, high blood pressure, heart disease, diabetes, increased chance of cancer, and other health problems. Overweight people suffer more pain and inflammation as well as bone and joint issues.

There are many ways to lose weight and find exercise programs. Some people rely on their physicians to advise them, some get a trainer at their local fitness facility, and others choose a diet and lifestyle program. First Fitness Nutrition has options that include supplements and dietary changes that guide a person through the weight loss program while giving them advice on how to live a healthier life eating better foods.

Though many people can tackle weight loss and exercise programs on their own, others prefer to sign up for a well-designed program that gives them more help along the way. The supplements and products that support the weight loss program help a person curb their appetite, burn more fat and have more energy while they start their weight loss program. This is backed up with a proven and supportive program to learn how to eat healthier foods and make lifestyle changes that support weight loss for the long term.

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These programs give people the guidance and personal help they feel they need to stay on a weight loss program. It gives them lifestyle changes to make a little at a time. A short term diet will never work for the long term and weight lost will come back. To keep weight off, a person must permanently change their lifestyle. Having guidelines will help make the best changes in the least painful ways.

People must change their relationship with food. Eating for comfort or because a person is bored must end. Eating when one is hungry and eating the right foods in the correct amounts is important.

Eating less food and better food will help a person lose weight. But without exercise, a person loses not only fat but the muscle and bone density. A combination of a healthy diet and exercise increases the weight loss benefits. With a good exercise program, a person will lose mostly fat while building muscle and retaining bond density. A person should aim for five to seven 50 minute workouts each week. If that is not possible, do what is possible.

Even though the dieting is about 75% of weight loss and exercising only 25%, that is an important 25%. Exercise has added benefits for a persons overall health. Exercise can improve the quality of a persons sleep, reduce their stress level, and lower cholesterol. Exercise also helps a person grow muscle and improve bone density.

Looking better and feeling better are two important benefits of losing weight. But there are more benefits to losing weight in a healthy way:

Though a person can burn calories exercising, it will not result in substantial weight loss if a person is practicing poor nutrition or is eating too many calories. Nutrition makes the most impact on losing weight but exercising is also important. In the end, it turns out that a successful weight loss program depends on both diet and exercise to be successful for then long term.

When a person is losing a lot of weight, it is important to exercise to help the body look its best with less weight. No one wants to lose weight only to deal with loose skin flaps and a loss of muscle tone. Exercise helps the body adjust to the weight loss by replacing fat with more muscles and improving skin tone. Cutting calories and burning calories through exercise can be more effective than relying on either one alone.

A healthy diet to lose weight is one that can be sustained over a long period of time and causes a person to consume fewer calories than they burn. But people who cut calories too much can be bad for ones health and can not be sustained so when calories are increased to normal levels the weight comes back. Experts suggest that a person eat 10 calories per pound of body weight. So a 150-pound person would consume an average of 1500 calories per day and lose weight. A 200-pound man would be able to consume 2,000 calories and lose weight.

A good weight loss diet lasts forever and is based on changing eating habits permanently. A balanced diet consists of lots of fruits and vegetables, lean proteins, and whole grains. The person who wants to lose weight must cut back on carbohydrates, sugars, and starches as well as fats. Some lean proteins include meats such as beef, chicken, pork, and lamb, fish and seafood, whole eggs, and plant-based proteins like beans, legumes, and soy.

A person can eat a lot of low carb vegetables to get nutritional benefits with few calories. They contain fiber, minerals, and vitamins a person needs to stay healthy. Low carb vegetables include broccoli, kale, spinach, cauliflower, tomatoes, cabbage, cucumbers, lettuce, Swiss chard, and more. Avoid the bad fats but eat healthy fats such as limited amounts of butter, olive oil, and avocado oil. Each meal should include protein, fat, and low carbohydrate vegetables or fruit. Experts also advise drinking plenty of water.

Studies show that people have more success with low carbohydrate diets than low-fat diets for short term weight loss. People who are trying to lose weight and keep it off should avoid or limit the intake of certain foods:

It is not necessary to totally avoid all of the foods a person likes. Eating a treat once in a while does not hurt. Avoiding unhealthy foods does not mean a person can never eat them. It is important for a person who is trying to eat healthier and lose weight to not feel like they are giving up too much. It is also good to learn what good tasting enjoyable but healthier foods can be substituted for less healthy foods.

A long term diet needs to be satisfying and enjoyable or the person will not stick with it. The person should seek the advice of nutritional and diet experts to plan a healthy eating lifestyle they will enjoy over the long term. There should be a lot of food choices available in every category. A person should also have a plan for foods to order in restaurants or eat at parties that are healthy. Changing to healthier eating habits has long term benefits for losing weight and keeping it off and for general health.

Mayo Clinic Minute: Which is better for losing weight diet or exercise?

DIET vs EXERCISE The BEST For Losing Weight

Exercise vs Diet

DIET vs EXERCISE Episode 1: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

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Diet vs. Exercise: Which One Has a Greater Effect to Lose Weight? - Women Fitness

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DetailsCategory: Proteins and PeptidesPublished on Saturday, 13 June 2020 12:29Hits: 266

BAGSVAERD, Denmark I June 12, 2020 I Novo Nordisk today announced headline results from the final two phase 3a clinical trials investigating once-weekly subcutaneous (sc) semaglutide 2.4 mg for weight management. STEP 2 in adults with obesity and type 2 diabetes (T2D) and STEP 3 as an adjunct to intensive behavioural therapy (IBT) in adults with obesity.

STEP 2 (obesity and type 2 diabetes)STEP 2 is a 68-week randomised, double-blind, multicentre, placebo-controlled trial. The trial compared the efficacy and safety of once-weekly sc semaglutide 2.4 mg after 68 weeks to placebo and once-weekly sc semaglutide 1.0 mg. Treatment was provided in conjunction with lifestyle intervention, in 1,210 adults with T2D and either obesity or overweight with comorbidities.

The trial met both primary endpoints. In all people randomised1, a statistically significant greater weight loss of 9.6% was achieved at 68 weeks with sc semaglutide 2.4 mg, from a mean baseline bodyweight of 99.8 kg, compared to placebo (3.4% weight loss) and sc semaglutide 1.0 mg (7.0% weight loss). 68.8% of those who received sc semaglutide 2.4 mg achieved a weight loss of 5% or more after 68 weeks, compared to 28.5% with placebo.

When evaluating the effects of treatment if taken as intended2, people treated with sc semaglutide 2.4 mg achieved a weight loss of 10.6%, compared to a 3.1% weight loss with placebo and 7.5% weight loss with semaglutide 1.0 mg at 68 weeks. 73.2% of those who stayed on sc semaglutide 2.4 mg for 68 weeks achieved a weight loss of 5% or more, compared to 27.6% with placebo.

STEP 3 (adjunct to intensive behavioural therapy)STEP 3 is a 68-week randomised, double-blind, multicentre, placebo-controlled trial. The trial investigated the effect of once-weekly sc semaglutide 2.4 mg after 68 weeks compared to placebo in 611 adults with obesity or overweight with comorbidities. Both treatments were in conjunction with IBT, defined as weekly behavioural support, dietician counselling and reduced calorie diet.

The trial met both of its primary endpoints. In all people randomised1, a statistically significantly greater weight loss of 16.0% was achieved with sc semaglutide 2.4 mg as an adjunct to IBT, from a mean baseline bodyweight of 105.8 kg, compared to a 5.7% weight loss with placebo plus IBT after the 68week treatment period. 86.6% of those treated with sc semaglutide 2.4 mg achieved a weight loss of 5% or more after 68 weeks as an adjunct to IBT, compared to 47.6% with placebo plus IBT.

When evaluating the effects of treatment if taken as intended2, people treated with sc semaglutide 2.4 mg plus IBT achieved a weight loss of 17.6%, compared to a 5.0% weight loss with placebo plus IBT. 89.8% of those who received sc semaglutide 2.4 mg plus IBT achieved a weight loss of 5% or more after 68 weeks, compared to 50.0% with placebo plus IBT.

In both STEP 2 and STEP 3, sc semaglutide 2.4 mg appeared to have a safe and welltolerated profile, consistent with previous findings. The most common adverse events among people treated with sc semaglutide 2.4 mg were gastrointestinal events. Most events were transient, and mild or moderate in severity.

These results continue to build on the highly impressive weight loss reported previously in STEP 1 and 4. Altogether, the results indicate that semaglutide 2.4 mg will play a key role in improving the treatment of people with obesity, said Mads Krogsgaard Thomsen, executive vice president and chief science officer of Novo Nordisk. We have now reported on all the four trials in the STEP programme and we look forward to sharing the results with regulatory authorities.

About obesity and sc semaglutide 2.4 mg for weight management Obesity is a chronic disease that requires long-term management. It is associated with many serious health consequences and decreased life expectancy. Obesity-related complications are numerous and include T2D, heart disease,obstructive sleep apnoea, chronic kidney disease, non-alcoholic fatty liver disease and cancer.

Once-weekly sc semaglutide 2.4 mg is being investigated by Novo Nordisk as a treatment for adults with obesity. Semaglutide is an analogue of the human glucagonlike peptide-1 (GLP-1) hormone. It induces weight loss by reducing hunger, increasing feelings of fullness and thereby helping people eat less and reduce their calorie intake.

About the STEP clinical programme STEP (Semaglutide Treatment Effect in People with obesity) is a phase 3 clinical development programme with once-weekly sc semaglutide 2.4 mg in obesity. The global clinical phase 3a programme consists of four trials and has enrolled approximately 4,500 adults with overweight or obesity.

STEP 1 a 68-week safety and efficacy trial of sc semaglutide 2.4 mg versus placebo in 1,961 adults with obesity or overweight. The results were reported on 4 June.

STEP 2 a 68-week safety and efficacy trial of sc semaglutide 2.4 mg versus placebo and once-weekly sc semaglutide 1.0 mg once-weekly in 1,210 adults with type 2 diabetes and either obesity or overweight.

STEP 3 a 68-week safety and efficacy trial of sc semaglutide 2.4 mg versus placebo in combination with intensive behavioural treatment in 611 adults with obesity or overweight.

STEP 4 a 68-week safety and efficacy trial of sc semaglutide 2.4 mg versus placebo in 803 adults with obesity or overweight who have reached the target dose of 2.4 mg after a 20-week run-in. The results were reported on 13 May.

About Novo Nordisk Novo Nordisk is a leading global healthcare company, founded in 1923 and headquartered in Denmark. Our purpose is to drive change to defeat diabetes and other serious chronic diseases such as obesity and rare blood and endocrine disorders. We do so by pioneering scientific breakthroughs, expanding access to our medicines and working to prevent and ultimately cure disease. Novo Nordisk employs about 43,100 people in 80 countries and markets its products in around 170 countries. Novo Nordisk's B shares are listed on Nasdaq Copenhagen (Novo-B). Its ADRs are listed on the New York Stock Exchange (NVO). For more information, visit novonordisk.com, Facebook, Twitter, LinkedIn, YouTube.

SOURCE: Novo Nordisk

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Semaglutide 2.4 mg shows superior weight loss versus placebo in the phase 3 trials STEP 2 and STEP 3, thereby successfully completing the programme |...

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After Wall Street stocks on Thursday were convulsed by the biggest selloff since March, dazed analysts scrambled for answers, pointing the finger at the euphoria-driven buying seen among retail investors.

But Charlie McElligott, cross-asset strategist at Nomura, says a bigger culprit for why the S&P 500 index experienced a near 6% drop on Thursday was trading by options dealers that had to sell regardless of where they thought equities were headed.

On Thursday, the S&P 500 SPX, +1.30%, Dow Jones Industrial Average DJIA, +1.90% and Nasdaq Composite COMP, +1.01% all booked their biggest daily loss since March 16.

McElligott told MarketWatch that worries about a revival of coronavirus infections in some U.S. states created a trigger for the slump in risk assets, but doesnt explain why stocks sold off so violently.

The worries about a second wave of the coronvirus epidemic was a reality check for investors in beaten-down cyclical stocks which were playing catch-up since last week after earlier failing to share in Wall Streets two month rally led by technology stocks. Investors had recently seen significant gains among companies with fragile balance sheets and even by those that had filed for bankruptcy.

See: In latest market rally, even companies filing for bankruptcy get love

In McElligotts telling, investors had reassessed their gains from these growth-sensitive stocks, with some selling their holdings to realize profits. This, in turn, led to margin calls among retail investors that were trading these shares with borrowed money.

Nobody believes in their heart of hearts that were entering a new secular regime of higher inflation and growth, he said, characterizing the recent rally in these cyclical stocks as more of a rebalancing than an outright rotation away from growth and defensive stocks which had benefited in the past couple of months while cyclical stocks suffered from depressed earnings.

But the selloff started to accelerate, especially towards the end of Thursdays close, once banks and dealers prominent in options trading started to drive the market.

Thats how you get these crazy exponential-looking moves, said McElligott.

It works like this.

Investors will buy put options to prevent losses or benefit from a market selloff, while banks and options dealers will sell the options, taking the other side of the trade. When stocks slump, the losses associated with these options will surge for the dealers who sold them, forcing them to sell stocks or stock-futures to hedge their losses.

On top of that, dealers want to sell the options before they expire, usually at the end of the week.

Thats what happened on Thursday, said McElligott, who says there was also price-insensitive selling from commodity trading advisors and other volatility-targeting traders who had to reduce their risk as market volatility surged.

To a certain extent, this risk-on pro-cyclical rally collapsed under its own weight, he said.

McElligott says low interest rates and enormous monetary stimulus deployed by central banks has created the tendency for stocks to steadily trend higher before crashing down violently.

The suppression of long-term interest rates tends to push investors out of low yielding government bonds into riskier assets, often bought with borrowed money, adding fuel to the equities rally. Meanwhile other traders sell derivatives that generate income if volatility remains low but who then need to hedge when stocks become volatile. Eventually, these short-volatility strategies become so large that when the pendulum swings the other way, they add fuel to sharp market reversals.

This is how you get these Minsky moment blowups. We have a pennies in front of steamrollers dynamic, he said, referring to the onset of a market crash driven by bullish speculators taking profits combined with options sellers unwinding positions.

The term Minsky Moment was popularized in 1998 by Paul McCulley of PIMCO fame while referring to the Asian and Russian debt crisis of 1997-1198, after economist Hyman Minsky described the tendency of markets to collapse when speculative activity has been fueled by excessive leverage.

Still, McElligott said there is a positive side. Much of the need to sell by these options desks and volatility-targeting investors had been washed out Thursday, allowing the U.S. stock market to stabilize on Friday.

Indeed, the S&P 500 and Dow are trading tentatively higher, with both up more than 1% as they look to claw back the previous sessions losses.

Read: Heres how the stock market tends to trade after brutal selloffs like Thursdays

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The market collapsed under its own weight, says Nomura quant guru to explain Wall Streets violent selloff on Thursday - MarketWatch

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SALT LAKE CITY Does it feel like theres always someone you know who is starting a new diet with promises of weight loss and happiness?

Theres good reason for that. The weight loss industry raked in over $72 billion in 2018.

If you're considering starting counting calories or following a strict meal plan, here are five questions you should ask yourself first.

This is a big one. What will this diet look like in the long-term for you? What will you do after the "diet" is over? If you dont see yourself sticking to this diet for the rest of your life, it may not be the diet for you.

The reason being that once the 21 days, 30 days or even 80 days of the diet are over, youre likely to return to previous eating patterns. You might want to eat all the foods you restricted and missed out on during the diet and end up bingeing.

A diet with a strict meal plan also doesnt teach you how to choose foods on your own or in different social situations. Everything you eat is dictated by the diet plan.

A realistic diet is one that teaches you sustainable lifestyle changes and you could see yourself following the rest of your life. The best eating pattern for you is one that incorporates your favorite foods and shows you how to follow a balanced eating pattern within your overall lifestyle.

The problem with this is when you cut out entire food groups, there will likely be gaps in your nutrition.

Before embarking on a diet that excludes one or more food groups it is important to do your research. Find out what nutrients might be missing in your diet if youre not eating foods that were previously providing your body with important nutrition. Then find other ways you can incorporate them in your diet.

For example, a vegan diet is likely to be deficient in vitamin B12, as this nutrient is found mainly in foods of animal origin. However, vegans may be able to incorporate vitamin B12 in their diet by eating fortified foods or taking a B12 supplement.

In my experience as a dietitian, many people jump on the bandwagon of a popular diet without doing their research first. People cut out whichever food group(s) the diet regimen prescribes and don't replace those vital nutrients with other foods or supplements. This can be detrimental to health, especially if it continues on a long-term basis.

What do you want to result from this diet? Is it a specific weight, certain pant size, or something else? If your only focus is on weight loss, then is your desired weight and timeline realistic? Setting realistic goals with slow and steady weight loss is best because you are more likely to keep it off.

If a certain weight is your goal, keep in mind what youll do and how youll feel if you don't reach that magical number on the scale. Remember the scale does not define you or your success as a person, and maybe that number you chose isnt best for your body.

Look at all the positive changes you have made instead. Maybe thats eating more vegetables, saving money from not drinking a soda every day, or finding a form of physical activity you enjoy doing. Any of those positive changes count as a win.

As an alternative to focusing on the scale, I encourage people to focus more on lifestyle outcomes. How about setting a goal of being able to play with your kids at the park without getting completely winded, completing in a 5K, cooking dinner at home more often, or just feeling better in your body.

Choose actionable habits to implement that will move you closer to your lifestyle goals.

A lot of diets out there just plain arent safe, including those with very low-calorie diets, untested supplements, cutting out certain nutrients. Some have unpleasant side effects and can make you feel really crappy all in the pursuit of "health". If you have to suffer through a diet and feel crappy to lose a little weight, it is likely not worth it.

Before starting any new eating pattern its a good idea to see if there is any research or studies backing this diet. Find out what the science and experts say. Nutrition is still a relatively young field, but there are plenty of reliable sources you can look to for solid information on various diets.

A realistic diet is one that teaches you sustainable lifestyle changes and you could see yourself following the rest of your life.Brittany Poulson, registered dietitian

There is no doubt that mental health takes a toll when overly restricting and analyzing every calorie that passes our lips. What might start as an innocent attempt to lose a little weight can turn into an obsession. It can become isolating and depressing at times.

As we obsess over everything we eat, its easy to feel shame, guilt and regret for eating a single food not allowed on the diet or going over your daily calorie allowance. This should never happen. Never feel guilty about eating something. Sure, there are days when you may have eaten too much and you didnt feel your best afterward, but you can learn from that and move on. No need to be ashamed, feel guilty or turn to more restrictions in your diet because of food.

Embracing the fact that food does not hold a moral value (i.e. no food is "good" or "bad") can be pivotal in keeping good mental health when it comes to eating.

Also, keep in mind that being a smaller weight does not automatically equal happiness. If you are unhappy at a higher weight, I suggest really digging into what is truly making you unhappy before deciding a lower weight is your key to happiness.

After considering these five questions, if you dont feel comfortable with any of your answers I suggest not going on the diet. Instead, I recommend exploring other options.

As humans, our bodies crave consistency. Going on and off diets only puts stress on our bodies, which can lead to weight gain and underlying inflammation.

Instead, find a balanced eating pattern that incorporates a variety of foods (including your favorite foods), is realistic, sustainable, safe and makes you happy. This will look different for everyone and might take some trial and error.

Thats OK. If you'd help exploring what eating pattern is best for you, find a dietitian to help guide you on your journey.

Editors Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

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With its focus on eating a variety of plant-based foods like leafy greens, vegetables and fruit, along with limiting sugar and saturated fat, many experts agree that the MIND diet is a healthy eating plan with a number of benefits.

Michele Rudolphi, a registered dietitian in Fort Wayne, Ind., recommends the diet to her clients. Not only is this diet whole-foods based, it is high in plant foods (specifically vegetables) which are typically lacking in the typical American diet With my clients, I also find that not only does it help to stabilize their blood sugar throughout the day, preventing cravings, it also helps them enjoy the flavors found in whole foods again, Rudolphi explained.

Dr. Susan Fox, a vascular surgeon in Hollywood, Florida, also encourages her patients to adopt the MIND diet. Fox explained that the diet is high in vitamins and minerals naturally occurring in beans, legumes and vegetables which promote a brain-healthy diet without the peaks and valleys of insulin and sugar disruption.

She also pointed to the diets benefits to both gut health and mental health. "There is definitely a link between what we eat, [and] how we feel, Fox said.

Whether you go all in, or take a slow and steady approach, the MIND diet may be a great first step towards adopting healthier eating habits.

Start by adding in more color in your diet, especially green, blue, red and purple fruits and vegetables. Swap refined grain foods with more whole grains like quinoa, brown rice and 100% whole grain bread. Limit your consumption of red and red processed meat to no more than once a week and cut down on sweets by eliminating sugar-sweetened beverages.

If your lifestyle goals include better brain health, along with maintaining healthy blood sugar and blood pressure levels, the MIND diet is a good option to try.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

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DEAR DR. ROACH: My husband is a 50-year-old prediabetic who has recently experienced burning feet. He refuses to think it's his high-carb diet (bread three times a day, chips, ice cream) and instead thinks he just needs some vitamins for foot pain. Could you please explain why and how what he eats affects everything he's experiencing? -- Anon.

ANSWER: Diabetic neuropathy is a condition found in people who have had diabetes for years. It causes different symptoms in different people, but pain (often burning in character) and numbness are most common. The underlying cause is uncertain, but seems to be a combination of factors leading to nerve damage.

Prediabetes, often along with the other components of metabolic syndrome -- including high blood pressure, excess abdominal fat and high cholesterol or triglycerides -- may also bring on a neuropathy with very similar symptoms. Other causes, especially vitamin B12 deficiency, are appropriate to evaluate before determining the condition is most likely due to diabetes or prediabetes.

There are no specific treatments for the neuropathy, although there are medications to ease symptoms. Treatment of the underlying metabolic syndrome is therefore of the utmost importance, and the two most important treatments are diet and exercise. Avoiding simple carbohydrates, such as found in bread and chips, or the sugars in ice cream, is paramount. Regular exercise has an independent effect that adds to the effectiveness of the dietary changes.

Your husband is at risk, and the fact that the symptoms are recent means he should look at this as a wake-up call. Changing his lifestyle dramatically now can lead not only to improvement in symptoms (or at least they won't get worse), but it will also reduce his risk of heart attack and stroke.

There are many places to get help: His doctor, a registered dietitian nutritionist and a diabetes nurse educator all are excellent potential sources of information, but he has to make the decision to start the lifestyle change. Vitamins do not help diabetic neuropathy. If he can start making the changes, I hope he will find, as most people have, that his quality of life and sense of well-being are so much better that he will not want to stop his healthier lifestyle. Medications may be helpful, but the primary treatment is diet and exercise.

DEAR DR. ROACH: My wife smoked for many years and finally quit with the help of nicotine gum that is 4 milligrams each. Since quitting almost 20 years ago, she continues to use about 12 pieces of nicotine gum per day. Does ingesting this much nicotine in this manner put her at risk for developing some type of cancer from the nicotine? -- T.D.

ANSWER: No, nicotine is not carcinogenic, that is to say cancer-causing. In large doses, it is dangerous, but the doses she is taking are not -- at least, for a person used to them. Early signs of nicotine toxicity are excess salivation, nausea and vomiting.

There are many toxic substances in tobacco, some of which are cancer-causing. The tobacco does not need to be burned; chewing tobacco and snuff increase the risk of oral cancer. About half of all people who smoke will die because of smoking-related illness. Even one cigarette a day has significant long-term health risks.

Although it's not ideal that she continues to use nicotine gum (and it's not cheap), there is no doubt that the gum is much, much safer for her than continuing to smoke.

Now, more than ever, the world needs trustworthy reportingbut good journalism isnt free.Please support us by subscribing or making a contribution today.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

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