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

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

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

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

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

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

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

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

Here's why tea is The #1 Best Thing to Drink If You're Trying to Lose Weight.

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

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

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

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

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. And a second study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: eat, don't drink, your fruits.

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

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

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

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

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

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51 percent and suppressed hunger hormones by 15 percent, as compared to a meal that included a simple carbohydrate (white bread). You don't have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If You're Trying to Lose Weight.

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

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

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

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8 Ways to Eat Carbs and Still Lose Weight - Yahoo Lifestyle

What is Intermittent Fasting? A diet plan that has become quite popular among millennials these days, intermittent fasting is an eating pattern that alternates between periods of eating and fasting. In this diet plan, a person is fasting for long stretches of time that can go up to 12-18 hours which helps in weight loss, lower cholesterol, lower blood pressure, controlled diabetes, and also helps in improving immunity.

While some people claim that intermittent fasting can be a safe and healthy way to shed excess weight, others dismiss it as ineffective and unsustainable. Several studies show that this type of diet boosts weight loss via several mechanisms. It has a simple logic when a person eats after a long time gap, he consumes fewer calories which helps you to lose weight.

Intermittent fasting may boost your metabolism which eventually helps you lose weight as increase calorie burning throughout the day. This fasting reduces body weight by up to 8% and decreases body fat by up to 16% over 312 weeks.

Intermittent fasting has many other benefits on the human body which include Improve heart health, Support blood sugar control, Decrease inflammation, Increase longevity, Protect brain function, and Increase human growth hormone.

It should be noted by Intermittent fasting people have actually lost a lot of weight. It has been shown to boost metabolism and fat burning while preserving lean body mass, all of which can aid weight loss. If you are planning to lose weight and burn fat this can be the safest way but it might not work for everyone.

Note: Water is really essential for the body. It keeps you hydrated and gives you a feeling of being full. While many commit the mistake of not drinking enough water while intermittent fasting, it is advised otherwise.

Coarse grains, millets must for balanced diet

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How helpful is intermittent fasting for weight loss? Heres all you need to know - Newsd.in

Weight loss is never easy. There are many fad diets doing the rounds. But if you are not careful, following some of them may actually do you more harm than good. What if there is a diet that helps you lose a significant amount of weight while also boosting heart health? Sounds too good to be true, right? Well, such a diet really exists. We are talking about the cardiac diet. It is also known as the Birmingham diet because, according to rumours, it originated at the University of Alabama-Birmingham. Also Read - Chewing gum for weight loss: Heres the truth

Just follow this for three days and you will notice a difference. And, the best thing is that you will also be boosting your heart health at the same time. It is a simple diet though some people do complain that it is quite restrictive. If you go on this diet, you will need to load up on fruits and veggies, whole grains, lean poultry and fish and avoid saturated fats, trans fats and excess sodium and sugar. Here, let us see what this diet is all about. Also Read - This is the right way to eat chia seeds for weight loss

This is a simple diet that can help you lose as much as 4 kilos in just 3 days. You need to eat only certain foods for 3 consecutive days of a week. For the remaining 4 days, you can eat whatever you like. You need to repeat the cycle each week till you attain your perfect weight. There are rules about what foods to each at each meal and there is a restriction on the amount that you can consume. You cannot make any exceptions. The calorie count per day is 800 to 1000 calories per day during the 3 days. Also Read - Weight loss diet: No need to ditch rice completely

If you decide to go on the 3-day cardiac diet, protein forms the main food in your meals. You will have to pair this with fruits, vegetables, toast or crackers. For seasoning, you can use only salt and pepper. No other spice is allowed. But for those with a sweet tooth, there is good news. You may have vanilla ice cream once per day and after dinner. You cannot try out variations and deviations. Here is a list of foods that you are allowed in this diet. You cannot add anything to it.

Proteins: Tuna, eggs, skinless poultry, peanut butter

Grains: Toast and saltine crackers

Fruits: Grapefruit, melons, bananas and apples

Vegetables: Turnip greens, carrots, string beans, cauliflower, cabbage, beets and broccoli

Dairy: Vanilla ice cream, cottage cheese and cheddar cheese

Beverages: Black coffee, tea and water

This is a restrictive diet with strict portion control. It may be difficult to sustain it over a long period of time. You lose weight because of the calorie restriction. Some common side effects may be hunger, nausea, headaches and fatigue. Once you go back to normal diet, you may gain back all the weight you lost.Though this diet is said to boost heart health, it actually eliminates many heart friendly foods like whole grains, legumes and many fruits and veggies. It can also lead to nutritional deficiencies if you follow it for a long time.

Published : October 7, 2020 10:02 pm | Updated:October 8, 2020 9:09 am

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Boost your heart health and lose weight too: Follow the 3-day cardiac diet - TheHealthSite

There are always different diet fads, pointed out Atlanta-based Melissa Majumdar, licensed dietician nutritionist and Academy of Nutrition and Dietetics Media spokeswoman, and reverse dieting is just one on social media right now.

Sciencealert.com in late August explained the overall philosophy of reverse dieting: In simple terms, its a controlled and gradual way of increasing from a low-calorie weight-loss eating plan back to your more normal pre-diet way of eating. The idea with reverse dieting is that gradually increasing calorie intake following a deficit will allow your body and your metabolism to adjust so that you can avoid weight regain while eating more.

However, Majumdar said and the sciencealert.com report concurs no scientific evidence exists that reverse dieting assists in weight loss.

People want to find the next best diet, she said, but for those people trying to lose weight, this isnt it.

Majumdar expressed that reverse dieting may help some people feel better because if carbohydrates, for example, are lacking in an individuals diet, adding them may result in the benefit of increased energy.

People think dieting is all about restrict, restrict, restrict, but everybody is different and some people need to look closely at what their individual body might need, she said. Carbs, for example, are a preferred source of fuel. So someone might need to be in tune to their energy level and determine where their calories are coming from and what their energy level needs are.

In general, Majumdar and many dieticians and nutritionists recommend the American Heart Associations foundational diet which, like the popular Mediterranean diet, limits saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened beverages, and encourages a range of whole grains, fruits, vegetables, nuts and legumes, as well as skinless poultry and fish.

When trying to lose weight, its not always about the latest fad or about calories in and calories out, added Majumdar. People who struggle with weight loss may need a specialist to help them adjust their thinking and lifestyle, because things like stress, sleep, medications and exercise sometimes factor in as much as food.

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Reverse dieting: Pointers and pitfalls - Monmouth Daily Review Atlas

The market for health apps is worth billions, according to the European intermittent fasting app Fastic. Its volume already exceeds $60B (approx 50.9B) with over 100,000 health apps. Calorie counters or pedometers can be found on almost every smartphone, as well as water trackers. Health is the theme of the latest Apple Watch Series 6, which can even measure your blood oxygen level, as well as take an ECG.

But despite the wide variety of apps available in the market, two german founders conquered the charts within a year. Combatting trends of overconsumption, the Fastics aims to bring intermittent fasting to the masses in an easily digestible, digitised way, helping users reconnect to their bodys natural needs.

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The healthy fasting app Fastic has raised $5M (approx 4.2M) in its seed round of funding. The fund was raised together with 15 entrepreneurs and investors including well-known german entrepreneurs such as Rolf Schromgens (Trivago) and Robin Behlau (Aroundhome), Jan Beckers (Ioniq), Lawrence Leuschner (Tier Mobility), and serial-entrepreneur Benjamin Bak, among others.

Founded in 2019 in Berlin by Sebastian Wettcke and Phil Wayman, Fastic is a healthy fasting app that supports users in leading a new, healthy lifestyle with intermittent fasting, and takes a strong stand against disordered eating and diet culture.

It also offers users the opportunity to educate themselves on nutrition, track their progress, establish positive daily habits, practice mindfulness, and fitness, all via its app.

The founders want to use the app to combat one of the worlds biggest health risks obesity. According to the company, about 2.2 billion people are overweight, and a total of 8 million die from the consequences every year. Intermittent fasting shows promising results in the prevention of these weight-related diseases, as well as forms of cancer and Alzheimers, by initiating a process called autophagy.

This Nobel Prize-winning process is the bodys natural self-healing mechanism and has a positive effect on general health. Since its inception, Fastics app has already been downloaded more than 6 million times.

Currently, the German app is booming in the US, claims the company. With 1 in 3 Americans being heavily overweight, the interest in intermittent fasting is huge. Since the American launch in December 2019, the number of users has grown to over 1.6 million. Currently, the company is growing three times faster in English speaking countries than in German-speaking regions.

In August 2020, more Americans than Germans downloaded the app for the first time.

Co-founder Phillip Wayman says, Americans spend more money on diets than it would take to fight world hunger. This is a problem we want to solve. With the help of our app, we provide a healthy balance between our body and our eating habits. This is particularly popular in the US. Therefore, we plan to focus on the American market, but we also want to grow in Europe and expand our team.

In order to achieve this, Fastic aims to help push ahead with its US expansion as they rely on a mainly remote-based work approach. The team is already working with colleagues from Berlin, Kiev, London, Zurich, and Barcelona. The network will be further expanded in order to fully exploit the development potential worldwide.

Sebastian Wettckes parents have been running a fasting hotel in Germany for 25 years, which has already led over 20,000 guests to better health through fasting. Early on, he learned that fasting has a positive effect on the whole body, and he saw how rejuvenated the guests of the hotel felt after a fasting cure.

For me, it was clear that I wanted to bring the knowledge about this way of life to everyone. Fastic is not about quick weight loss or calorie counting, rather, we want to inspire our users to adopt a healthy lifestyle because that is the future. The solution to lead a healthier life lies in our body itself, says the co-founder about his vision for his startup.

The figures confirm that the approach works: so far, users have lost over 2,000 tons (based on data from 20% of all users) and fasted together for a total of 600 million hours, he adds.

Image credits: Fasctic

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This Berlin-based startup will help you lose weight via healthy intermittent fasting; raises 4.2M - Silicon Canals

VIENNA, Austria How people perceive themselves can play a big role in how they interact with the world. A study finds this particularly true when it comes to body image. Researchers say obese individuals who see their weight increase often tend to have a harder time objectively assessing their body size. The research, presented to the European Association for the Study of Obesity, concludes such individuals usually see themselves as smaller than they are in reality.

People who are able to maintain a steady body weight, on the other hand, typically get better at evaluating their body size as time goes on. For reference, maintaining a stable body weight was defined as an individuals weight changing less than 10 percent after a one-year follow-up.

These findings were made possible thanks to data collected on over 2,000 obese people over the course of 10 years, as part of the Swedish Obese Subjects (SOS) study.

People with obesity often suffer from body image distortion, as they tend to underestimate their own body size, explains study author Dr. Verena Parzer from Rudolfstiftung Hospital Vienna, Austria in a media release. Underestimating body size may be associated with lower body dissatisfaction resulting in a reduced motivation to lose weight.

The research team looked out for differences in body image perception among weight gainers and weight maintainers. Among the 2,015 participants, 71 percent were female and the average age was 49 years-old. The groups average BMI was 40.3 kg/m. All of those people had their weight tracked for 10 years and were also provided with non-surgical weight management services.

Each person was also periodically asked to pick out an image of their own body outline. This occurred at the beginning of the study and then again after three, four, six, eight, and 10 years. During this exercise, participants would be shown images of nine silhouettes, with the first being the slimmest and the ninth being the widest.

The results find that both weight gainers and weight maintainers are capable of distorting their body image. However, weight gainers tend to underestimate their body size more significantly. For instance, at the three-year mark, weight gainers underestimated their own weight by an average of 46 pounds. In comparison, the average weight maintainer at that point only underestimated their weight by 37 pounds.

Our results indicate that body image distortion may be associated with the regulation of body weight, study co-author Dr. Magdalena Taube from the University of Gothenburg concludes.

As the years passed, most weight maintainers became better equipped to assess their body weight. That same trend wasnt seen among weight gainers. After a full decade, weight gainers were still underestimating their weight by about 50 pounds. Weight maintainers were only off by about 33 pounds.

In conclusion, the studys authors say their findings only represent an association between obesity, weight gain, and inaccurate self-assessment. More research will be needed to figure why certain people have trouble judging their own body type.

This findings was presented at the 2020 European and International Congress on Obesity.

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Obese individuals who gain weight tend to underestimate their body size - Study Finds

Weight stigma, also known as weight bias, often affects those with large bodies, but it can also impact people who are thin. With the help of experts, we wanted to delve into exactly what weight bias is, how to advocate for yourself if you're experiencing it, and how to check your own weight bias.

Weight bias is discriminating against or stereotyping someone because of their weight, explained registered dietitian Brianna Theus from The Celestial Life. It's frequently channelled toward people who are of a high weight, but can also happen to people of all weights and sizes, explained BACP-accredited eating disorder therapist Harriet Frew, MSc. This is often seen on social media; however, it can happen in many different settings including jobs, schools, and in healthcare.

Someone who is of a high weight may not be taken seriously by their doctor when going for an issue not related to weight, said Frew. The doctor may unfairly blame weight as the issue when this is really just weight bias.

Or a "person experiencing all the eating disorder psychopathology symptoms of anorexia nervosa may not receive treatment for this illness if their BMI is above a certain number," Frew sad. Although the person may clearly be unwell and struggling with an eating disorder, they may not be unable to get help due to weight bias.

Another example: it's often assumed that someone who is thin has self-control, is morally superior, takes care of themselves and is more successful. If you don't meet this "ideal," then you are thought less of, Frew explained, and this too, falls under weight bias.

Things like BMI (the measure of your body fat based on your weight in relation to your height), the idea that thinner is better, and diet culture in general reinforces the idea that being fat is "bad" and being thin is "good," Theus explained. "It basically says you can't live a healthy life until you are at an 'acceptable' weight. Who deemed these weights acceptable? The BMI chart does not take into account someone's bone density, muscle mass, racial differences, and more," Theus said.

The BMI chart is problematic because it doesn't differentiate between body fat and muscle mass, so a healthy person who lifts weight and is very muscular may be characterized with a high BMI, labeling them overweight. Likewise, someone can also have a low weight that characterizes them as having a normal BMI, but they could have a health issue such as an eating disorder or high cholesterol BMI just doesn't give healthcare providers the big picture about health.

Weight stigma can have damaging physical and psychological effects, Frew said. It's a risk factor for depression, poor body image, and low self-esteem. The cultural ideal that encourages the pursuit of thinness can then drive behaviors such as strict dieting, obsessive exercise, and disordered eating habits like purging, Frew said.

Someone in a large body may constantly hear insults about their weight. "This can continue echoing in their heads until they internalize it and start to feel the same way about themselves," said Theus. She added that this can increase depression and anxiety, causing yo-yo dieting, binge eating for comfort, or other mental illnesses that could put a person's life at risk.

Someone who has been fat-shamed may feel the need to continue with their dieting and disordered behaviors until they are at a weight where they "fit in" with everyone else. Then once they lose the weight they are praised for it, but they often gain the weight back because disordered behaviors are unsustainable, and the cycle continues.

"Studies have demonstrated that patients with excess weight get less time with their physicians, present with symptoms that are more likely to be dismissed, and are more likely to be perceived as less disciplined and non-compliant," explained Eduardo L. Grunvald, MD, FACP, medical director at UC San Diego Weight Management Program.

"I have seen firsthand doctors telling a patient in the hospital that the condition they have is due to their weight when there is no correlation whatsoever," Theus said. She went on to explain that if you are at a high weight and you go to the doctor or hospital for any reason, the number one suggestion from a lot of healthcare workers would be for you to lose weight. And then the problem you initially went in for continues, and you never receive the care that you need and deserve, which could have catastrophic results.

On another level, Dr. Grunvald added that patients at a high weight may feel uncomfortable going into a doctor's office with equipment and furniture not suited for a large person. These are just a few of the reasons why he said people in large bodies often avoid the doctor's office.

I mentioned to Dr. Grunvald and Theus that many healthcare professionals push the idea that being at a high weight causes health issues, such as high blood pressure or risk of heart disease, and asked if it was true. Dr. Grunvald responded that this isn't a simple question, and explained that generally as weight increases, there is a direct relationship with problems that adversely affect many body systems, but added that everyone is different. There are a range of factors that can cause health issues that don't include weight. He said, "Some folks develop metabolic disease at lower weights, depending on genetics, fat distribution, lifestyle factors, and racial background. For some, they suffer from more biomechanical issues."

Theus explained that a person's weight is often the first thing that's looked at if they tell a healthcare provider they have a health issue. It's assumed that since they are at a high weight, it means they also have a host of other issues like diabetes or heart disease.

While it's true that someone who lives in a large body can have health issues like heart problems or high blood pressure, someone who is thin can also have the same medical complications. "Just because someone is fat does not mean that they are unhealthy," Theus reiterated. "Some people have mild excess weight without any problems at all," Dr. Grunvald added, which means, as Theus said, "It is 100 percent possible to be fat and healthy."

There are numerous studies proving that weight and BMI are poor predictors of disease and longevity. One such study discovered that when you compare different levels of BMI in what they categorized people as being underweight, overweight, and obese, being overweight (BMI 25 to less than 30) wasn't associated with an excess of mortality. Another study actually showed that patients they categorized as obese or overweight were at a lower risk of cardiac death than patients who were categorized at a "normal" weight. Even patients described as obese and overweight with a history of chronic heart failure were associated with a lower risk of mortality, a term called obesity paradox.

To drive home the point, in a study comparing the Health at Every Size (HAES) model to a diet approach, both groups initially had similar improvements in metabolic fitness, activity levels, psychological measures, and eating behaviors, and only the dieting group lost weight. But two years later, the dieters regained the weight (since the diet wasn't sustainable), and lost the health improvements, while the HAES group maintained their health improvements.

This proves that while weight can affect health, there are other factors that can also have an impact. Dr. Grunvald said, "as physicians, we have to incorporate all the data at our disposal to make a decision regarding the health risks to an individual patient."

"Weight stigma is dangerous and it is important to check your bias," Theus said, which means: develop awareness about your own beliefs, thoughts, and assumptions, and be prepared to question them, Frew said. Make sure you're not discriminating or judging someone based on their size. Even well-intentioned comments can be harmful, like telling someone they look great because they lost weight. You never know if the person is engaging in unhealthy or disordered eating or exercise habits to reach that weight. Or they could be physically ill, and weight loss is a symptom. "Remember that you can't measure someone's health by their weight," Theus said. There are so many other ways to connect with someone or offer a compliment that has nothing to do with appearance.

Get educated, Frew said. Read up on Health at Every Size and the body acceptance movement. Notice when you experience weight bias around you and be prepared to speak up and challenge old attitudes. "Remember that every single body deserves respect and compassion," Frew said.

Also be mindful about the negative comments you make about yourself and who might be hearing them. If you talk about how you shouldn't eat certain foods or how you need to lose weight, especially around children or other people, it spreads the message that large bodies are "bad," and that's not true. It can inadvertently cause others to think badly about their own size and make them engage in harmful habits to shrink down. Be kind to yourself and talk to yourself the way you would to a loved one. Ending what NEDA calls "weight hate" can start with you.

If you or someone you know is struggling with an eating disorder, National Eating Disorder Association (NEDA) has resources available including a 24/7 helpline at (800) 931-2237.

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Even If You've Never Heard of Weight Bias, You May Have Experienced It, and It's Not OK - POPSUGAR

Strip grazing or break feeding has been found to be helpful in restricting weight gain in horses and ponies. Sarah Shephard

A new study into managing the weight of horses and ponies has revealed why this can be challenging in some equines.

The latest research shows how individual ponies differ in the abundance of specific faecal bacterial populations that may allow them to increase their ability to digest fibre, thereby losing less weight when on a diet. The work, thought to be the first of its kind in this area, also raises the possibility of predicting weight-loss success by analysing the faecal microbiome of individual animals.

The study Equine gastrointestinal microbiome: impacts of weight loss, was carried out by researchers at Liverpool, and Aberystwyth Universities plus Scotlands Rural College, in collaboration with Spillers and the Waltham Equine Studies Group. It aimed to establish if the microbiome may have an impact on weight loss in equines.

Dietary restriction is recognised as the most effective way to achieve weight loss, but research1 has previously shown that not all horses and ponies lose weight at the same rate.

Associations between obesity and the composition of the gut microbiome have been identified in humans and dogs, said Clare Barfoot RNutr, Marketing and Research and Development Director at Spillers. Work in human medicine has also shown that weight-loss achieved through dietary restriction or by surgical methods in humans can induce significant alterations in the gut microbiome composition.

Faeces were collected and evaluated during the same 11-week time period, from 15 obese Welsh Mountain pony mares, over two years. Eight ponies were studied in year one and seven different ponies in year two. The ponies were fed the same restricted forage diet. Faeces were sampled before and during the final three days of their diet to determine bacterial community composition.

The results showed significant individual variation in how much weight was lost, with an almost two-fold difference in the percentage of weight loss achieved by those losing the greatest and least amounts of weight. The results were similar to a previous study conducted by the same research group. However, the new study also showed that losing less weight was associated with greater pre-diet faecal bacterial diversity and lower pre-diet faecal acetate concentration, in addition to associations between the abundance of specific bacteria that aid in fibre digestion and subsequent weight loss.

This study adds important information to our obesity prevention toolbox, Barfoot said. Identifying that the faecal microbiome may have a role in the capacity for ponies to lose weight gives us a baseline for future research; our ultimate aim being to effectively predict weight loss success and instigate appropriate management programmes. By doing so we can identify animals in need of stricter management at the start and also help ensure more weight-loss sensitive animals are not excessively restricted.

Spillers continues to collaborate with researchers around the world to find the safest and most effective ways to support weight loss. Recent studies have shown:

Strip grazing can help restrict weight gain.

Grazing muzzles can be effective: Whilst they can reduce intake by up to 80% in ponies turned out for 3 hours and reduce the rate of weight gain when worn for 10 out of 23 hours at pasture the results are highly individual. On this basis, those wearing a muzzle for only part of their time at pasture will need close monitoring because they may gain weight and it may increase the risk of laminitis. For this reason, non-grass turnout or stabling for the remainder of the day, when not wearing a muzzle, may be more appropriate.2

Wearing a muzzle doesnt increase physiological stress levels: new research has shown that muzzling miniature horses while on pasture for 24 hours a day resulted in a small loss of bodyweight but had no observed impact on several parameters associated with physiological stress. However, it is not recommended to use muzzles continuously.

1. Weight loss resistance; a further consideration for the nutritional management of obese Equidae. Argo McC, Curtis C, Grove-White D, Dugdale A, Barfoot CF, Harris P (2012) The Veterinary Journal 194.

2. Efficacy of Wearing Grazing Muzzles for 10 Hours per Day on Controlling Bodyweight in Pastured Ponies. Longland A.C., Barfoot C., Harris P.A. (2016) Journal of Equine Veterinary Science 45.

3. Effects of grazing muzzles on behavior and physiological stress of individually housed grazing miniature horses. T Kristina M. Davis, Marie E. Iwaniuka, Rachel L. Dennis, Patricia A. Harris, Amy O. Burka. Applied Animal Behaviour Science, 105067 (2020)

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Equine weight loss success (or failure): It's all in the gut, study reveals - Horsetalk

Health is our greatest asset.

Recently, the Australian federal health minister Greg Hunt and AMA president Dr Tony Bartone told us that now, more than ever, we must focus on managing our chronic disease conditions.

The last thing Australia needs now is for people to get sick from complications of chronic illnesses like heart disease or diabetes. Dr Bartone was specifically urging people to keep seeing their GP (via telehealth or in-person), to keep taking their medications and to keep getting necessary blood tests during this time. Now is the time to keep up your preventative health!

We would like to extend this advice beyond keeping in contact with your doctor (although that is very important). Now is the time to prioritize your health like never before. Now is the time to nurture healthy eating!

At Real Life Medicine, our passion is empowering people to reclaim their health. Helping women lose weight, reverse chronic illness and regain their health and vitality, is our greatest professional joy.

We truly believe that this time of enforced quiet will provide a great opportunity for self-improvement. We are forced into this COVID cacoon. If we nurture ourselves in the right way, we will emerge as healthy, vibrant butterflies.

Eating a nourishing rainbow of low carbohydrate veggies, fruit, nuts, seeds, meat, seafood, eggs, organ meats is a natural immune modulator, and one of the most powerful actions you can take to lose weight and reclaim your health.

There is so much we cannot control.

We can control what we eat.

This may be challenging in this COVID19 crisis. We cannot shop as easily and we are under more stress (which can lead to poor food choices).

Our advice? Keep it simple. Very simple.

Here are our top 3 super-simple tips for eating well while sheltering at home.

1.Embrace Simplicity!

We may not have access to all our usual ingredients. The fridge may be a bit emptier. We cant get to the shops as often. Simple meals are a lifesaver. Simple meals can be delicious.

Our favourites are:

-Eggs, bacon, and spinach

-Salad leaves mixed with a tin of tuna dressed with vinegar, olive oil, salt, and any available herbs

-Steak and Broccoli with butter and salt on the veggies yum!

2. Be Flexible!

Whether this is trying a new meal you havent cooked before, simply having a piece of cheese instead of a full meal or even skipping a meal, letting go of preconceived notions will free you to embrace healthy food.

You dont have to eat breakfast, or lunch, or dinner. You can eat dinner at 4 pm, you have dinner for breakfast.

Now is a great time to try out intermittent fasting if you havent already

Skip breakfast, keep up your fluids, you may even find you can skip lunch. When done safely, intermittent fasting is a great natural immune booster.

3. Love Your Leftovers!

This is by far our favourite cooking strategy. Cooking can be a lot of work.

Cook one and a half to two times more than you need and keep the leftovers for a decadently, deliciously easy dinner.

We love the luxury of heating up my readymade meal. A simple pleasure, keeping healthy eating simple.

We know behaviour change isnt easy. We are here to help, guide and encourage with expert, compassionate advice. If you would like more help and support in your weight loss and wellness journey.

Take great care everyone

Dr Lucy

Check out our Facebook Page and YouTube Channel for more information or join our FREE group for support.

For information about is being slender just a matter of willpower? Do we need to be slender to be healthy? Visit our YouTube channel

Excerpt from:
3 tips for staying healthy while in isolation at home the COVID 19 cocoon! - Thrive Global

When Amy Gannon was diagnosed with breast cancer 10 years ago, a lot of changes suddenly came into her life. Now, Gannon, a professor in Marshall Universitys dietetics department, maintains healthy habits to deter the cancer from coming back.

Shortly before her diagnosis at 33 years old, she gave birth to her son. When he was around 10 months old, she noticed he stopped breastfeeding. She felt a lump in her breast, but thought it could be a clogged milk duct after seeking some advice from a colleague and reviewing some research online. After waiting a month and seeing that her milk didnt return, a mammogram and ultrasound uncovered her tumor.

I could just tell by how they (doctors) were acting that something was very wrong, and I was right. I picked up the radiology report from the hospital because I didnt want to wait and see what was wrong, Gannon said. She remembered the report calling the tumor highly suspicious.

Then, Gannons road to recovery began. After feeling anxious and scared by the news, she knew that she had to live for her son.

I couldnt believe the hand that life had dealt me. Here I have this amazing baby, and I might not live to see him turn 2 years old, she said.

Almost a decade after her diagnosis, Gannon said she thinks about breast cancer in some way almost every day. She feels some long-term effects from the cancer and the treatments, like feeling tired and small mental gaps.

The concern and the worry never really goes away, she said.

Gannon said talking steps to remain healthy so the cancer does not come back is something she focuses on, even years after diagnosis. She sought out ways to avoid recurrence of the cancer as her treatment continued. As a person of science, she turned to research about exercise and diet for avoiding cancer recurrence.

Over time, she changed a lot of personal care and cleaning products, including deodorant, face and body lotion, hair dye, sunscreen and more. Some surprising ingredients found in those products can affect cancer recurrence for example, Gannon opts for natural deodorants and avoids antiperspirants or deodorants with aluminums, as those ingredients can harm lymph nodes. She also never uses plastic containers in the microwave because some chemicals from the plastic could transfer to food.

Every survivors case is different, but Gannon offered a few general nutrition tips for breast cancer survivors looking to avoid recurrence.

Weight management

Patients with other cancers usually lose weight, but breast cancer typically causes patients to gain weight, Gannon said. Some research also shows that metabolism can slow down due to breast cancer treatment. This means that breast cancer patients have to work harder than normal to maintain a healthy weight.

In terms of recurrence, having a higher body fat percentage increases insulin and circulating blood estrogen, Gannon said. Estrogen can play a big role in several types of breast cancer, especially estrogen-positive breast cancer, and some patients need therapy to turn off estrogen production. If a patient is overweight, their body fat also stores this estrogen.

Keeping your weight in check, or losing weight if needed, is very important, Gannon said.

Controlling your bodys inflammation level

You have to think about inflammation as a little fire that is burning inside of you, and it damages you on a microvascular level, Gannon said. Various foods and factors can affect your bodys inflammation level.

Going along with weight management, those looking to lower their bodys inflammation level should watch for obesity, as it causes a state of inflammation in your body, Gannon said.

Other things to avoid include added sugars in things like sweetened beverages. Animal-based fats found in some meats and dairy products can also increase your inflammatory levels, but they can be replaced with fats found in things like olive oil, canola oil or avocado oil.

Include healthy additives in your diet

For things to include in a diet, Gannon recommends Omega-3 fatty acids, which can be found in foods like lemon, tuna and walnuts. Gannon also said including antioxidants and fiber can be beneficial to breast cancer survivors. Fiber can promote healthy blood glucose levels.

Some research shows that women who consumed a high-fiber diet in their adolescent years have lower risk of breast cancer later in life and healthier breast tissue.

Limiting alcohol

Moderate to heavy drinking is a big risk factor for recurrence rates, Gannon said. The best advice is that, even though we know that things like drinking red wine have some cardiovascular benefits, it does not have a benefit in terms of breast cancer.

At the very least, cancer survivors should drink less than one alcoholic drink a day, but some studies show that that still might be too much, Gannon said.

Including Vitamin D

Everyone needs Vitamin D, but breast cancer survivors need more than the average dose, Gannon said. The vitamin seems to promote healthy cell growth, cell differentiation and cell death, according to ongoing research, she said.

Most people need 400 to 800 international units of Vitamin D a day, which they can get through food or supplements, but to help with recurrence prevention, cancer survivors need 1,000 to 4,000 international units a day, Gannon advised.

Making these changes over time is probably the best way to go. Someone who wants to make these changes should also talk with a health care professional to see if there is anything else that they should do for themselves.

You cant do everything at once, Gannon said.

Visit link:
Dietitian, breast cancer survivor focuses on ways to avoid recurrence - Huntington Herald Dispatch

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