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WEST LAFAYETTE, Ind. The time period between Thanksgiving and Christmas is characterized by overindulgence. While we tell others that we are eating and drinking in moderation, controlling our spending, and exercising more, in reality, we do the exact opposite. So where does this disconnect come from?

Often when responding to questions about sensitive behaviors (for example, weight gain, over-eating, alcohol consumption), people want to appear socially correct while downplaying bad behaviors. Psychologists call this subconscious response social desirability bias (SDB), and for researchers who are trying to understand a persons actual behavior, these biased responses are a problem.

Were human. We want others to like us and think of us as good people, says Nicole Olynk Widmar, professor of agricultural economics at Purdue University. However, health care providers and researchers need accurate self-reported data. Understanding SDB is imperative to being able to collect good data about human behaviors, especially self-reported data about sensitive topics, such as weight gain and eating over the holiday season.

Widmar and Courtney Bir, assistant professor at Oklahoma State, recently published a study on recognizing and mitigating SDB in responses to questions about holiday health-related behaviors, in the Springer Nature journal Humanities and Social Sciences Communications.

We asked survey respondents to report their holiday health-related behaviors and their beliefs on the behaviors of the average American, Bir says. We then compared the responses to determine what percentage of respondents rated themselves better than they rated the average American. That difference is where we find evidence of the bias.

The largest proportion of respondents showing evidence of SDB was found in response to two statements: I will consume more alcohol during the holiday season than at other times of the year (66% of respondents displayed evidence of SDB), and I make it a New Years Resolution to lose weight (62% of respondents displayed evidence of SDB).These responses suggest respondents will drink less alcohol and be more likely to make a resolution to lose weight, compared with the average American.

However, while Bir and Widmar set out to recognize SDB, they also wanted to find ways to combat it. Their method? Add cheap talk statements.

Cheap talk is often used in surveys to explicitly inform respondents of different biases that can arise related to the question being asked, Bir says. In the study, we tested a statement that simply informed people that sometimes human inclination moves us to answer in a way that deviates from our own true behavior because we want to be socially correct. The idea is that the person may be more likely to provide an accurate response because the potential for bias has been explicitly brought to their attention.

The study included two participant groups. One group received a cheap talk statement prior to rating their level of agreement to the holiday health behaviors, while the other did not. By comparing the two groups, the researchers were able to determine if evidence of SDB was lessened for the respondents receiving the cheap talk statement.

Widmar and Bir noted that cheap talk was effective in reducing SDB for some questions and in some respondents but not all of them. As Widmar says, For some people or some statements studied, SDB is so engrained that the cheap talk statement did not have a measurable impact.

Writer: Kami Goodwin, kami@purdue.edu

Sources: Nicole Olynk Widmar, nwidmar@purdue.edu, and Courtney Bir, courtney.bir@okstate.edu

Agricultural Communications:765-494-8415;

Maureen Manier, Department Head,mmanier@purdue.edu

Agriculture News Page

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Talk is cheap: Why we make healthy claims but indulge in unhealthy behaviors - Purdue News Service

By Dr. Thomas Polucki

So with the new year almost here, my weight loss goals look a little different this year.

Instead of hit or miss goals Im focusing on the actions I can take, dailySo I can stay on track, no matter what the winds of change bring in 2021.

Like most people, I used to set goals for a specific weight, income, vacationOften I accomplished those goals, but 2020 forced a re-evaluation of whats really within my control.

Most people gained weight, lost money and could not vacation this year.

And even without the pandemic, so many people give up on their goals by February that New Years Resolution goal setting almost seems pointless.

Because we learn that having some THING is the goal.

But you cant really control the outcome of making another $50,000.

Or the outcome of losing another 20 lbs.

And certainly not the outcome of an Asian cruise.

Quite simply, you cant control the outcome of having any THING in your life.

DO BE DO BE DO

But you can control your actions no matter what happens around or to you.

With an automated daily ACTION PLAN,Having THINGS, or not, has less power over us

For example:

If you want TO LOSE WEIGHT

Then set the goal of walking 40 minutes every morning.

And if you want to lose even more weight, FASTERThen also set the goal of only eating one plate of sensible food at each meal.

Both of these goals actions are totally within your control.

Even if you have to walk in place and are on food stamps, you can control this daily exercise and what you eat.

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Then set these ACTION GOALS:

Connect with at least one new person every weekwho could be a weight loss partner with you.

Refine your eating and exercise routines every day.

AUtomate your plan with alarms on your watch or step up to a health and fitness app.

Serve your appetite ONLY with nutritionally valuable calories.

Happily share your wins and loses with your weight loss partners.

So, with just a few daily ACTIONS you can take back control.

Then, every night, ask yourself.

Did I CRUSH it today?

If yes OUTSTANDING. DO it again every tomorrow.

If not Do better tomorrow.

While action creates destiny, blame enslaves.

Consistent Action can prove the BEST GOAL you ever made!

One Last Thing. Its IMPORTANT!

Why wait until January? While most people are recovering from New Years EveYoull be two weeks ahead. Unfair I know. But Im sneaky like that.

Got Your BackDrP

You Got This. And sometimes we all need a little help. Schedule an online consultation here.

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Nearby patients get treated by appointment at 25050 Peachland Avenue Suite 105, Newhall, California 91321.

By all means visit https://www.drpolucki.com and save $200 when you Book Your Appointment online.

The information in this article is not intended to diagnose or treat any disease.

KHTS FM 98.1 and AM 1220 is Santa Claritas only local radio station. KHTS mixes in a combination of news, traffic, sports, and features along with your favorite adult contemporary hits. Santa Clarita news and features are delivered throughout the day over our airwaves, on our website and through a variety of social media platforms. Our KHTS national award-winning daily news briefs are now read daily by 34,000+ residents. A vibrant member of the Santa Clarita community, the KHTS broadcast signal reaches all of the Santa Clarita Valley and parts of the high desert communities located in the Antelope Valley. The station streams its talk shows over the web, reaching a potentially worldwide audience. Follow @KHTSRadio on Facebook, Twitter, and Instagram.

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Weight Loss Goals And How To Crush Them Beyond The Santa Clarita Diet - KHTS Radio

Ive got so many things I want to address and change about my life, both personally and professionally, in the coming year. Do you have any advice or practices for helping people be successful and achieve their goals?

Goals are dreams, but you cant stop with just dreaming. Examining your goals inside and out, and by thoughtfully constructing small, achievable steps toward them is the key to creating change in your life. Remember, too, that its your responsibility not someone elses to fix things in your life. If youre waiting for someone or something else to make things better, youre going to be disappointed.

When it comes to setting and achieving goals, be specific about what you want to achieve. Vague, unspecified ideas will only cause you to feel overwhelmed, and this will likely lead to you giving up. Also, make your goals measurable. If you want to lose weight, don't simply write down "lose weight" as a goal. How much weight do you want to lose? How many pounds would you have to lose per week in order to see the desired result in a specified amount of time?

This one may sound silly, but are the goals you have in mind your goals? If a spouse or friend sets goals for you, you're probably not going to succeed. Creating a goal, and taking ownership of it, will give you more incentive to meet your goal. Setting a time frame will help you develop more realistic goals, too. And last, always put your goals in writing. Write them down, and review them often. This will provide you with added motivation to make your goals a reality.

Successful people examine and reassess their lives on a regular basis. When they realize changes need to be made, they start living intentionally, in writing, on paper, and on purpose!

* Dave Ramseyis a seven-time #1 national best-selling author, personal finance expert, and host of The Dave Ramsey Show, heard by more than 16 million listeners each week. Hehas appeared on Good Morning America, CBS This Morning, Today Show, Fox News, CNN, Fox Business, and many more. Since 1992, Dave has helped people regain control of their money, build wealth and enhance their lives. He also serves as CEO for Ramsey Solutions.

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Only you can make it happen | Opinion | derbyinformer.com - The Derby Informer

Most of us are picky about some foods and thats normal but for some people, pickiness can be dysfunctional. A little-known eating disorder called avoidant restrictive food intake disorder (ARFID) can have a severe, lifelong impact on eating habits.

This condition gained a lot of attention in 2019 after it emerged that a teenage boy in the UK suffered irreversible sight and hearing loss after years of only eating crisps, chips, and white bread. More than just a case of picky eating, the teen suffered from ARFID and stuck to his narrow diet because the texture of other foods was difficult for him to tolerate. While an extreme example, it nonetheless shows how harmful this eating disorder can be for those who suffer from it.

Avoidant restrictive food intake disorder is a relatively newly recognised condition, first recognised by the American Psychiatric Association in 2013. Its thought to affect around 5-15% of children admitted to hospital with eating problems and less than 1% of adults.

ARFID is different from other restrictive eating disorders, such as anorexia and bulimia. People with the condition arent trying to control their weight. Rather, they have an inherent fear of food and the act of eating. While certain foods, sights, or smells may evoke disgust or fear in many of us, people with ARFID feel like this every day, about many of the food they encounter.

Many experience incredible anxiety towards foods they consider unsafe causing diets to lack nutrition as a result. Many also have no motivation to change their eating habits as the psychological discomfort of trying to include unsafe foods is difficult to manage.

Given the newness of this disorder, much remains unknown about it. However, psychologists typically agree that someone with avoidant restrictive food intake disorder will have one or more of the following characteristics:

Diagnosing ARFID can be difficult, but typically, doctors will look at the amount and number of food types a person eats, how long avoidance of certain foods has been a problem, whether a person has lost weight or if their growth is stunted.

They will also look for signs of nutritional deficiencies such as brittle nails and hair, skin changes, bleeding gums or lips, unexplained bruising, changes in eyesight, chronic fatigue and forgetfulness, and poor growth. They will also look at whether the condition causes distress or interferes with daily life.

Most parents of toddlers will probably say their child is a picky eater. This is a normal stage of child development, and most children will grow out of it by four to six years of age. But ARFID is distinct, and children often develop it after previous negative experiences with types of food that may have caused them to gag or retch as young children. Fear of choking or vomiting, aversion to certain tastes or textures, or a lack of drive to eat are all thought to be causes. Adults with ARFID can often relate their feelings about food to experiences as a young child and experience the same avoidant feelings as children.

Children who are picky eaters will not usually lose weight or rely on nutritional drinks or feeding tubes. They will also not have fear or phobias around vomiting, choking or limit their food intake to such an extent they lose weight and develop signs of vitamin and mineral deficiencies.

And unlike your average picky eater, people with ARFID may only eat less than 20 different types of food typically white or beige foods, such as bread, boiled rice and crackers. This can lead to weight loss or growth faltering in children, deterioration of psychological function, and nutritional deficiencies.

A recent systematic review of case reviews of patients with both ARFID and autism, found that almost 70% of those with ARFID had scurvy (vitamin C deficiency), while 17% had eye disorders as a result of vitamin A deficiency. Vitamin D, B12, and thiamine deficiencies were also reported. These vitamins and minerals are essential for helping the body function properly. Its recommended that those with suspected ARFID be referred to specialist care to ensure they have help to manage their condition.

Eating is an important social activity for many worldwide. But avoidant restrictive food intake disorder can leave many feeling isolated as a result. Given this is a relatively new disorder, it will be important for research to continue working to understand why the condition develops, and how to better help patients recover.

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ARFID: the eating disorder that makes people fear food - The Conversation UK

Can't start your morning without a cup of coffee? Here is some good news for you.

Studies claim a cup of coffee every day can help you stay wide awake and active throughout the day and has multiple other health benefits. Black coffee is rich in nutrients and is loaded with antioxidants. It even has a powerful chemical compound that helps in preventing various diseases. Having coffee daily can reduce your risk of cancer, cardiovascular diseases, diabetes and even more.

But does the wonderful black coffee also help with weight loss? Yes, it absolutely does. Drinking black coffee can speed up your weight loss journey by boosting your metabolism. As per the United States Department of Agriculture, having a single cup of black coffee brewed from ground beans has only 2 calories. If the coffee brewed is from decaffeinated beans, the calorie count comes down to zero. Adding sugar and other flavours to the coffee like jaggery, sugar, soy, milk, chocolate syrup or vanilla is not recommended if you are on a weight loss journey.

Four ways black coffee can help you lose weight.

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Weight loss: How black coffee will help you lose weight - Times of India

If you're trying to lose weight, you may experience common challenges, like slow progression or a weight loss plateau. But staying committed will pay off in the long run.

The best way to stay motivated will vary depending on the reasons you want to lose weight. You should always consult a doctor before beginning any weight loss plan to determine if losing weight is right for you and your own health needs.

Here are seven ways to stay motivated when trying to lose weight:

Setting goals is crucial for weight loss, says Sydney Spiewak, a registered dietitian and nutritionist at St. Francis Hospital and Medical Center in Hartford, Connecticut.

Research shows having small targets to aim for leads to greater long-term weight loss than trying to lose weight without setting goals.

Using the SMART method can help you set goals that are attainable and allow you to track your progress. SMART stands for:

Losing weight is easier when you have support from others, Spiewak says, especially if you can find a community of people with similar goals. Teaming up with friends or family members who also want to lose weight can help you stay motivated when you're struggling and allow you to hold each other accountable.

For example, a small 2014 study found social support and weekly accountability meetings were critical for study participants in meeting their weight loss goals and keeping the weight off.

Mindfulness means tuning into your thoughts, feelings, and bodily sensations, and paying attention to how they affect your actions.

Mindfulness can be a powerful tool for establishing healthy habits and making nutritious food choices, Spiewak says. This is because mindfulness encourages us to slow down, acknowledge how we're feeling, and tune out distractions.

"Think about how your food tastes, how it feels on your tongue, and your favorite part of the food," Spiewak says. "This will stop you from eating too quickly which will help you not overeat, and this will help you be more present in the moment."

Spiewak says it's crucial that your surroundings help you make healthy choices for weight loss. You can do this by:

Exercise can be challenging. But if you don't like running, you don't need to force yourself to do it, Spiewak says.

The best way to exercise is to find a type of workout you like doing and can stick with:

Writing down what you eat helps hold you accountable and makes it clear where you can improve. Keeping a food diary can also help you spot trends or certain triggers that may cause you to veer off course.

In fact, a large 2008 study found keeping a food journal can double a person's weight loss. In another 2012 study, participants who kept food journals experienced a greater percentage of weight loss than those who did not.

Losing weight is hard and it's often not a linear process, Spiewak says. It's common to experience plateaus or even occasional weight gains.

"Life is not perfect, your weight loss journey will contain setbacks, but it will also contain great triumphs," Spiewak says. "Reminding yourself that you are human is extremely important."

It's crucial to forgive yourself when you experience a setback. An illness or a stressful day at work may cause you to falter but staying committed to your long-term goals is more important than striving for everyday perfection.

"An all or nothing mindset is detrimental to achieving your goals," Spiewak says. "There will be times where your nutrition is not perfect. Maybe you didn't have time to meal prep or maybe it's your birthday and you want to have a slice of cake. Give yourself the freedom to do so and then get back on the wagon for either the next meal or the next day."

If you've been trying to lose weight for a few months and aren't making much progress, you should reach out to your doctor or a dietitian for help, Spiewak says.

You may have an undiagnosed medical condition that is inhibiting your ability to lose weight or may just need some professional help in setting realistic goals. A doctor or dietitian can also help you determine if losing weight is the right decision for you and your health.

Losing weight is a journey that presents challenges for nearly everyone. Setting attainable goals, finding a community of support, and forgiving yourself when you experience setbacks can help you stay motivated to reach your weight loss goals.

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7 ways to stay motivated on your weight loss journey, according to a dietitian - Insider - INSIDER

SALT LAKE CITY Pursuing weight loss can be frustrating, lead to weight cycling, and it doesn't necessarily promote more healthful behaviors in the long run.

Some research published in the journal Obesity also indicates that, in some cases, it can actually lower people's metabolisms. Essentially, that means some people can't eat as much as they may want or are hungry for. As a dietitian, I do not recommend weight loss to my clients.

The way we think about our bodies and food has an impact on how we take care of ourselves. I used to mistakenly think that if I ate the "right foods" and exercised the "right amount," then my body would look similar to the bodies of celebrities and people in magazines. Even with a nutrition degree and access to a variety of foods, I never felt like I could eat all the "right foods" and exercise as much as I thought I should. That left me feeling like I failed and wasn't good enough.

I've talked to many clients and others about this and found it's a pretty universal thought. Some might not desire to look like celebrities, but they may want to be smaller than their current selves and believe that pursuit would make them happier, healthier and more worthy of self-acceptance and acceptance from others.

When it comes to giving or receiving compliments for weight loss, our desire to be accepted and receive positive feedback can make it easier to participate in habits that may not benefit us as much as we think. Or, it may keep some people stuck in habits that they know can be harmful.

One way to help ourselves and others feel better in our bodies as they are is to stop complimenting weight loss and avoid talking about weight altogether. Here's why.

Who doesn't want to get complimented? It feels good and encourages continuing the habits that got a person to that compliment. Because it may feel good and validating to receive compliments, they might encourage habits that don't promote health/well-being, as explained on the National Eating Disorder Association's website.

Here's an example: You notice that your friend is looking thinner so you tell them so, and that they look good. If your friend has felt insecure about their body, or even still feels insecure, this positive reinforcement may be interpreted as acceptance for being smaller rather than a simple compliment.

We all want to be accepted, so if someone interprets compliments about their body as acceptance, they may continue to do what they did to get there even if was through habits that weren't enjoyable, or even harmful. There can be a lot of unintended consequences from a simple statement because our relationships with our bodies are complicated and deep.

Some may think the faster the weight loss, the better. But a couple of studies that came out from following past participants of "The Biggest Loser," [including one study published Obesity](ne published in Obesity,), show that their metabolisms actually slowed down after lots of exercise and extreme dieting. Unless you're someone who could eat whatever you wanted without it affecting your weight or health, that's not ideal.

There are lots of medical conditions that can affect weight, and even medications or life changes. The Mayo Clinic says eating disorders, heart failure, diabetes, Crohn's disease or other inflammatory bowel diseases, and depression can contribute to weight loss. Some can also cause weight gain.

Consider this conversation: "Oh, you look great. What diet are you on?"

"I'm doing chemotherapy and it's zapped my appetite."

Avoid putting someone who is already dealing with a medical condition in an uncomfortable position by not commenting on weight loss.

Think about your own experiences or the experiences of people close to you. Have you ever worked to change your weight? If so, how hard was it? What happened when you eased back into eating the way you did before a diet or lifestyle change? Parts of losing weight or working to keep it off can be extremely difficult, and even miserable for some people.

Our bodies are designed to protect themselves, as research published by the American Journal of Psychology shows, that's why we get hungry and preoccupied with food when we're not eating enough. Constantly working against that biological, necessary drive can make things even harder.

As mentioned above, trying to lose weight and keep it off is difficult and doesn't work the same for most people. When we focus on weight, we're often missing the very important actions of adapting our habits to make us feel better physically and emotionally. These habits will look different for everyone and may not cause weight changes but, as the Journal of the American Board of Family Medicine points out, you can still improve overall well-being and health if that's something you want to pursue.

One hurdle to practicing beneficial habits is weight stigma. Weight stigma is more defined in an article for Scientific American by Lindo Bacon who also wrote "Health at Every Size" which goes on to say, "Fat isn't the problem. Dieting is the problem." The concept of losing weight to achieve health and wellness doesn't look at the full picture, and it definitely doesn't take the harmful outcomes from weight stigma into account either. Some collateral damage from weight stigma include discrimination, fear of fat and the habits that result from fearing fat, medical misdiagnoses, bullying (including people being harassed to get "healthier"), and a sedentary lifestyle.

Therefore, when you compliment someone for weight loss you may be reinforcing the idea that smaller is better even healthier than bigger, and that isn't always true.

How do you lose weight? You can do lots of things and boil it all down to weight loss, but is it the weight loss or the habits that change your well-being and/or health that can also result in a change in your weight?

It's the habits.

And you can still see benefits from changing habits even if your weight doesn't change. When you focus on a number on the scale, you might be missing the habits and can feel like a failure because you're not paying attention to those habits you may have changed. Feeling like a failure doesn't set you up for continuing with habits that make your body feel better or improve your overall well-being.

Imagine this: You're exercising for hours each day, you're hungry most of the time, and you've lost weight. You're not supplying your body with the energy and nutrients you need, and it's hard. But you get lots of compliments on how your body looks. Is it really better to continue those miserable habits that don't promote your health if you keep getting little hits of positivity from others?

My suggestion is to just stop complimenting others for weight loss. Many people might be trying to be nice by giving compliments, but it's important to consider the downstream effects of comments on weight before paying a "compliment."

And with that, consider not mentioning any weight changes at all. Weight talk doesn't always motivate people to take care of themselves in the best way. The first step toward true body acceptance is to just become more aware of the way we talk about food, dieting and weight, and start to change the things we say to others and to ourselves.

If you struggle with your body image, or have an eating disorder, check out these resources from the National Eating Disorders Association.

Editor's 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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7 reasons to stop complimenting others on weight loss - KSL.com

"What is the paleo diet?" we hear you cry! Well, if you're looking to lose weight, it could be the solution for you. Especially as its about getting back to basics when it comes to food, so it's really easy to follow.

Here's everything you need to know about the paleodiet before you give it a try...

The paleo diet is pretty easy to follow. The paleo diet is designed to resemble the diet of hunter gatherers in the Palaeolithic era from 2.5 million to 10,000 or so years ago," says dietitian, Dr Carrie Ruxton, from The Health & Food Supplements Information Service.

So it's time to forget any ready meals or artificial foods. "A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds foods that in the past could be obtained by hunting and gathering," says Dr Ruxton."Depending on the part of the world, some hunter gatherers may have eaten high quantities of meat and few plant foods whilst others ate more plant foods.

The aim of a paleo diet is to return to a way of eating that is more like what early humans ate," says Dr Ruxton. "The diet's reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices. Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body's ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.

Here's the good news you won't feel hungry on the paleo diet.

Recommendations vary for paleo diets with some diet plans stricter than others," says Dr Ruxton. "In general, paleo diet recommends fruits, vegetables, nuts and seeds, lean meats (especially grass fed and wild game), fish, especially oily fish, oils from plants such as olive oil. The diet recommends avoidance of grains, such as wheat, oats and barley, legumes such as beans, peas and lentils, dairy products, sugar, potatoes and highly processed foods (in both snacks and meals).

In a word, yes. It could help you to lose weight," says Dr Ruxton. "A number of randomised clinical trials have compared the paleo diet to other eating plans, such as the Mediterranean Diet. Overall, these trials suggest that a paleo diet may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole grains, legumes and low-fat dairy products."

And it's not just good for your waistline. "These benefits may include more weight loss, better appetite management and improved glucose tolerance," says Dr Ruxton. "However, longer trials with large groups of people randomly assigned to different diets are needed to understand the long-term, overall health benefits and possible risks of a paleo diet.

READ MORE:

Not really. In the diet world, it's actually really healthy.

A paleo diet is rich in vegetables, fruits and nuts all elements of a healthy diet," says Dr Ruxton. "The main difference between the paleo diet and some other diets is the absence of whole grains and legumes, which are considered good sources of fibre, vitamins and other nutrients. Also absent from the diet are dairy products, which are good sources of protein and calcium. These foods not only are considered healthy but also are generally more affordable and accessible than such foods as wild game, grass-fed animals and nuts. For some people, a paleo diet may be too expensive.

A study in 70 women found that following the paleo diet for six months resulted in 14 pounds (6.5 kg) of fat loss, on average, and a significant reduction in central abdominal fat," says Dr Ruxton. "Another review of 11 studies concluded that the diet may aid weight loss, noting that participants lost an average of nearly eight pounds (3.5 kg) in trials lasting anywhere between two months and two years.

Yes, it's definitely worth a try in the short term. The paleo diet has been linked with weight loss," says Dr Ruxton. "Weight loss is likely as food groups are cut out and calorie intake is likely to be reduced because of that. However, it is restrictive to follow particularly in the longer term. Given its avoidance of many healthy foods, there is a risk of fibre, vitamin and mineral shortfalls (e.g., calcium in dairy foods, fibre and B vitamins in legumes and wholegrains). Anyone following this diet should be recommended to take a multivitamin/multimineral supplement.

Here's both good and bad news. "There is no need to sign up to anything to follow this diet. Various Apps are available some of which are free, some of which have a charge, says Dr Ruxton. However, you may find you have to spend more as you'll be buying good quality groceries. Although this is an investment in your health.

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What is the Paleo Diet? How it works and how it can help you lose weight - woman&home

It is important to do at least 30 minutes of exercise every day, but it is equally important to stick to a routine. Fixing your time for workout and punctually sticking to it can actually help you lose more weight. A study published in the journal Obesity, stated that consistency of sticking to a set time while exercising can help a person lose weight more easily. The findings of the study also suggested that sticking to the same time lead to higher physical activity levels. This is regardless of whether a person exercised at the same time in the morning, afternoon or evening. In the study, researchers took a total of 375 healthy adults who were successful in maintaining their weight by engaging in regular moderate to vigorous physical activity. Most of the participants (68 percent) exercised at the same time several days a week, while the rest of the participants exercised at varied times during the week. All the subjects were part of a weight loss registry designed to collect data on the characteristics and behavior patterns of people who successfully lost weight and kept it off. Findings of the study Those who worked out at the same time of the day logged 4.8 workouts per week on average, compared with 4.4 among people who varied their workout times. This meant that those who had a fixed time of working out were able to work out more than those had different times. At least one-half of those exercising at the same time of day got 350 minutes of physical activity a week, compared with 285 minutes being the median amount of exercise for those who varied workout times. This too meant that those who exercised at a fixed time could stretch their workout timings more than those who exercised at different times. It is believed that working out at the same time helps exercise become a habit, which further helps people automatically set aside time for working out.

Read more:
Can exercising at the same time everyday help you lose more weight? - Times of India

Some individuals require a 2,000 calorie diet to maintain a moderate weight, while others may need to reduce or increase their calorie intake to 2,000 to lose or gain weight.

Although calorie needs vary from person to person, following a 2,000 calorie diet can provide a basis for planning healthful meals.

A balanced 2,000 calorie diet includes all the food groups that someone needs to stay healthy. These diets aim to limit foods that put people at risk of chronic conditions and unhealthful weight gain.

This article discusses how many calories people need and provides a way for them to calculate it. It also looks at foods to eat and avoid when following a 2,000 calorie diet and the importance of nutrient density.

The Food and Drug Administration (FDA) use 2,000 calories per day as a standard for nutrition advice on food labels.

However, the number of calories that someone needs may be higher or lower than 2,000 per day.

Indeed, the number of calories a person needs will vary depending on their:

For example, according to United States Dietary Guidelines, adult females aged 1950 years who are moderately active need around 2,0002,200 calories per day. Meanwhile, moderately active adult males aged 1950 years require around 2,4002,800 calories per day.

A person can work out how many calories they need by using the MyPlate Plan tool.

Learn more about the number of calories a person needs here.

If a person consumes too many calories, they can gain weight. According to the Centers for Disease Control and Prevention (CDC), the prevalence of adult obesity in the U.S. was 42.4% in 20172018.

The CDC also note that obesity-related conditions result in some of the greatest medical costs.

People can lose excess weight by eating around 5001,000 calories fewer per day and aiming for a weight loss of around 12 pounds per week.

Nutrient density, or nutrient profiling, is a term that defines how many nutrients are in foods. Nutrition experts usually express the nutrient content of foods per 100 calories, per 100 grams (g), or per serving.

Nutrient dense foods contain more nutrients than calories and are low in fat, sugar, and salt.

The beneficial nutrients that these foods contain include:

When following a healthful diet, people should consider the nutrient density of foods as well as their calorie content. For example, a sweet muffin has a similar number of calories to a chicken stir fry but fewer beneficial nutrients.

The latter is also more likely to help a person feel fuller for longer.

People should try to eat a variety of healthful foods when following a 2,000 calorie diet.

The following list recommends some foods to eat based on the Dietary Guidelines for Americans 20152020:

People should try to avoid foods that contain high amounts of sugar, fat, and salt. The calories in unhealthful foods can quickly add up to 2,000 without giving the person the essential nutrients their body needs.

The list below recommends some foods to avoid and limit based on the Dietary Guidelines for Americans 20152020:

If a person is unsure of how much they need to eat to reach 2,000 calories, the following is an example of a 2,000 calorie day:

Following a 2,000 calorie diet can help someone plan their meals to reach or maintain a moderate weight. However, the number of calories a person needs is unique to them, so this diet might not be right for everyone.

A healthful diet includes all the food groups that someone needs to obtain essential nutrients. People should try to eat a variety of foods as part of a 2,000 calorie diet, rather than eating repetitive meals.

Also, focusing on nutrient density can help people make more healthful choices.

Read more from the original source:
2,000 calorie diet: Is it healthful? - Medical News Today

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