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Oct 18

Seven daily habits to help you lose weight without dieting –

If the weight of COVID restrictions has forced you to loosen your belt, a nutritionist has developed seven simple habits to help you to shed the kilos without excessive dieting.

At the start of COVID-19, I think everybody thought working from home was going to give us the work-life balance we all craved, nutritionist Gemma Daley told

But many are just tired and frustrated with countless trips to the fridge forced on by procrastination.

When most of us open the fridge or the pantry, were grabbing processed snacks and high-sugar foods.

But if the fridge is packed with ready-made healthy meals, it makes it far easier to choose the right option.

In order to achieve real lasting weight loss, you have got to adopt sensible nutritional habits into your lifestyle, Daley said.

Meal preparation is key to staying on track with healthy eating.

But many are not putting aside time to do this because they are simply mentally fatigued, which is where ready-made fresh nutritious meals come in handy.

These seven simple changes will help you to get in control of your COVID eating.

Daley says you should aim for two to three litres each day but the amount of water you need is dependent on your body mass size.

On average, women need to drink around two litres while men need around three.

Meat is a common source of protein but other options include Greek yogurt, cottage cheese and legumes.

Protein leaves you feeling fuller the longest, as it assists in producing hormones, Daley said.

Hormones play a direct role in making you feel full or satisfied.

It also helps to build muscle, instead of building fat.

If you are working from home, turn your commuting time into exercise time.

Walk the dog around the block on your break, instead of going to the fridge.

Once you get into the habit of a daily walk, run or swim, you will find it is much easier to maintain a healthy weight.

Sorry, that means doughnuts, pies and sugary drinks are going to have to go.

Daley says you can eat wholegrain breads and pasta but limit their intake.

Instead of dollops of butter, go for avocado or extra virgin olive oil.

Pack walnuts and flax seeds into small containers so they are easy to grab and snack.

To maintain a balanced diet, nutritionists recommend eating five to six servings of vegetables every day.

For snacks, you can cut up carrot sticks, celery and capsicum.

Add large salads or stir-fried vegetables to your lunch and dinner to fill you up so you dont need dessert.

Daley also recommends including a couple of servings of low glycemic index starchy carbs such as sweet potatoes, pumpkin and beetroot.

Make one day a cooking day and whip up several different meals that are easy to store or freeze for the week, such as bolognaise sauces, pies and casseroles.

If you have a slow cooker, you can simply throw everything in the pot and leave it while you work.

Not great at cooking?

Try a ready-made meal service that delivers healthy options such as Workout Meals.

That way you will have more time for your daily walk.

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Seven daily habits to help you lose weight without dieting -

Oct 18

Precisely When to Eat Breakfast to Lose Weight, Say Specialists – KYR News

Far too many individuals lately swear by the follow of consuming nothing within the morning. Information flash: If that sounds such as you, you are not doing all your physique any favors.

In accordance to an enormous study revealed in The Journal of Vitamin, a group of researchers tracked the consuming habits and BMIs of greater than 50,000 adults over the course of seven years and made a compelling case for making a hearty breakfast the cornerstone of a nutritious diet. All informed, individuals who began their days with scrambled eggs, a bowl of yogurt and fruit, and different wholesome meals truly skilled a decreased BMI in comparison with breakfast skippers, the researchers concluded.

In response to one other study performed by the Cornell College Meals&Model lab, almost 100 p.c of 147 slim people surveyed (nicely, 97 p.c of them, to be precise) confessed to being common breakfast eaters. (For some concepts of what to make, take a look at these 21 Best Healthy Cooking Hacks of All Time.)

One necessary takeaway from this research is that a very excessive price of slim folks truly eat breakfast as a substitute of skipping, which is per earlier analysis on the significance of breakfast, wrote the researchs lead writer, Anna-Leena Vuorinen, of VTT Technical Analysis Centre Of Finland and visiting scholar at Cornell.

However get this: When you eat your breakfast may be as necessary as what you are consuming. In response to many specialists, it is pretty shortly after you rise and shine. In truth, in response to Matt Tenneberg, CSCS, of Arcadia Well being and Wellness, in Phoenix, it ought to be precisely inside thirty minutes of waking up.

This may replenish your physique from the night times sleep and permit it to operate correctly all through the day, he says. When you find yourself hungry, your physique stops burning energy. That signifies that your metabolism will dramatically decelerate. You must always be replenishing your physiques shops to permit it to burn usually.

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So what do you have to be consuming within the AM? By now you most likely know that you just should not be consuming tons of refined carbs, saturated fat, and breakfast foods which can be ultra-high in sugar. Try to be consuming entire meals which can be excessive in protein, low in unhealthy fat, wealthy in fiber, and finally decrease in energy. (For a whole menu of wholesome breakfasts, merely see here.)

It is value noting that what you are ingesting issues, as nicely. Should youre seeking to drop just a few kilos, it is essential that you just guzzle some good-old H2O within the morning alongside your breakfastand maybe even earlier. In spite of everything, you lose water all day, every single dayby sweating, going to the lavatory, and so forth.and that you must rehydrate after waking up from a protracted relaxation. In response to a study revealed in The Journal of Medical Endocrinology and Metabolism, after ingesting roughly 17 ounces of water (about two tall glasses) within the morning, contributors metabolic charges elevated by 30 p.c.

So keep in mind: If you wish to drop kilos, do not hit your snooze button, seize a glass of water, and remember to gasoline up inside 30 minutes! And for extra wonderful ideas to assist information you in your private weight-loss journey, do not miss these 200 Greatest Weight Loss Tips! and join our newsletter for the newest information.

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Precisely When to Eat Breakfast to Lose Weight, Say Specialists - KYR News

Oct 18

This Guy Lost 270 Pounds and Got Jacked After a Seizure Gave Him a Serious Wake-up Call –

After losing his father at the age of 15, Andrew Goldblatt fell into a deep depression. In a new episode of webseries Brand New Me, Andrew explains how he became withdrawn, refusing to leave the house and using food as a coping mechanism.

"I didn't want to do anything, I didn't want to leave my room," he says. "I started taking my pain out with food and eating... I gained close to 300 pounds in four years. I would comfort eat, I would comfort snack, I would never stop eating, never stop drinking."

He attempted to lose weight through dieting several times, but he recalls that on each occasion, he would end up gaining the weight again. "I would lose X amount of pounds, feel proud about it, then give myself a cheat day and then that would turn to two cheat days, so on and so forth."

At his heaviest, Andrew weighed 540 pounds. It was only when he had a seizure, caused by a health issue he was born with, that he decided he needed to make some serious changes.

"I was too large to get down the steps in the stretcher," he says. "They were contemplating either cutting down the side of my house so they could forklift me out of my bedroom, or what ended up happening, walk down the steps. And that was a huge wake-up call... You don't realize how messed up your situation is until you're forced to realize. I learned the hard way."

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Andrew started off slow with his exercise, setting himself the achievable goal of walking a mile around the block. After that, he began going to the gym. "I fell in love almost instantly," he says. Discovering this passion for working out led to him ultimately losing a staggering total of 270 pounds.

"You are the only one who can fix your life, you can't rely on others to do the work for you," he says. "To anyone who does want to lose weight, get going now, start now. Don't wait."

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This Guy Lost 270 Pounds and Got Jacked After a Seizure Gave Him a Serious Wake-up Call -

Oct 18

My cat has smelly breath and has put on weight – could this be related? – NW Evening Mail

Dear PDSA Vet, Ive noticed that my cat has smelly breath and he has put on some weight could these two things be related?

There can be several possible causes of bad breath, including dental disease, kidney disease, diabetes, a foreign body in the mouth or, in rare cases, a mouth tumour. Overweight cats have a higher risk of developing diabetes, but that doesnt mean that diabetes is necessarily the cause of the problem, or that the two issues are related. Id advise taking your cat to your vet for a check-up to find out whats causing these problems. They will also be able to recommend a diet and exercise programme to help him to lose weight safely. Its important for cats to do this gradually, as rapid weight loss can be dangerous.

Dear PDSA Vet, Im pregnant and my young spaniel, Honey, who went to training classes and was always well behaved, has suddenly started to bark a lot, and become aggressive. With my baby due in a few months, how can I put a stop to this?

Dogs have very heightened senses and are able to pick up on hormonal changes as well as changes in the atmosphere at home. Its not unusual for a dogs behaviour to alter in unison with a womans pregnancy; they can become unsettled, affectionate or protective of the mum-to-be, and may even display signs of aggression.

Get Honey checked over by your vet, to make sure there isnt a medical problem. Pain and fear are usually the root causes of aggression.

Dear PDSA Vet, Our elderly cat, Peter, has a large bald patch along his spine. We think it is because of excessive licking or possibly stress. Is there anything we can do for him?

Its important to have Peter checked over by his vet to rule out any possible medical issue. Its also worth just checking the basics; make sure that he is up to date with his flea treatments because pets that are very sensitive to fleas can develop sore, bald areas. If fleas arent an issue, then over-grooming can be a sign of stress. Cats are very susceptible to stress and over-grooming is often a good indicator. Causes include changes to normal life, such as building work, a new pet, new baby or even a new cat in the neighbourhood.

Dear PDSA Vet, Im thinking of getting a hamster for my daughter. What types of food should I avoid and are there any which are poisonous?

Providing a balanced diet is important, so feeding a complete pellet food for hamsters is ideal, supplemented with small amounts of fresh fruit and vegetables, but be careful not to give too much in one go as they can store the food and it soon spoils. Foods to keep well out of reach of hamsters include the leafy green stalks on tomatoes, fatty meat, chocolate, kidney beans and raw potatoes. Like dogs, hamsters can be poisoned by onion, garlic, almond nuts and citrus fruit. Beware feeding too many sunflower seeds, a hamsters particular favourite, as these can cause them to become overweight.

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My cat has smelly breath and has put on weight - could this be related? - NW Evening Mail

Oct 18

Weight Loss Tips: Follow these 5 tips to lose weight in just 3 days – OBN

Reducing or controlling the increasing weight is not an easy task. It requires effort and perseverance. Taking special care of health for a long time relieves obesity. However, making some changes in your lifestyle can accelerate weight loss. Weight gain occurs due to many other reasons including poor lifestyle, wrong eating. Obesity also knocks many diseases. These include diabetes, joint pain, high blood pressure, and heart disease. If you have adopted all the tricks. Despite this, if you have not succeeded in reducing the weight, then follow these 5 tips. This can reduce the weight of one kg in just 3 days. Lets know-

do the exercise

According to experts, weight cannot be reduced by focusing only on catering. Exercise is necessary for this. Exercise plays an important role in weight loss. In such a situation, in addition to daily exercise, you can also resort to walking and jogging.

Drink hot water

Hot water is the easiest and most effective way to lose weight. It burns excess fat present in the body. This causes weight loss. While drinking hot water, the body also detoxes (toxin gets out). For this, drink a glass of warm water on an empty stomach daily in the morning. This boosts metabolism and helps in losing weight.

Do not eat sugar

Do not add sugar-rich items to your diet. Sugar reduces metabolic speed. This hinders weight loss. For this, eat sugar-free foods. If you want to taste sweet, use jaggery and honey instead of sugar.

Drink green tea

Drinking green tea boosts metabolism. Fat burns due to its use. It has antioxidant properties that help give a perfect shape to your body.

Must take protein in the diet

Eating a protein-rich diet helps control appetite. This helps in reducing weight. If you are a vegetarian, you can include foods like rajma, pulses, curd, and paneer in your diet.

Disclaimer: Story tips and suggestions are for general information. Do not take them as advice of any doctor or medical professional. In the case of symptoms of illness or infection, consult a doctor.

Born to a PIO businessman, Parmesh loves travelling and writing about everything related to technology, entertainment, sports and business. He is from Istanbul and loves his Falafels and Hummus. Parmesh also has an expensive taste in wine and writes for various food magazines in Europe.

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Weight Loss Tips: Follow these 5 tips to lose weight in just 3 days - OBN

Oct 18

Why making your diet part of your identity is bad for your health – and society – The Durango Herald

American dieters have a bad case of one-thing-itis.

Every diet that has gotten traction in my lifetime, an unconscionably long time, has boiled weight loss down to one thing. Sure, the thing changes, but the oneness doesnt. You know the litany. Fat, carbs, sugar, meat, gluten.

There are two problems with one-thing-itis. Ones obvious, and the other, not so much.

First, the obvious one: Its not an effective weight-loss strategy. Decades of research shows failure after failure. People lose weight in the first six months, or maybe the first year or two, and then they stop. And then they regain.

The proof of the failure of these diets is all around us, in obesity rates that just wont quit. If any one thing actually was the answer for everyone whos trying to be thinner, we would have reversed the trend already. (There are, of course, health implications that arent weight-related, a column for another day.)

Yet the media particularly social media is filled with people shouting from the rooftops that the diet that worked for them is the One True Diet, the answer to our prayers. Which brings me to the less obvious problem with one-thing-ness, which I will let Dr. Seuss explain.

Remember the Sneetches?

Now, the Star-Belly Sneetches

Had bellies with stars.

The Plain-Belly Sneetches

Had none upon thars.

The starred Sneetches decide theyre the better Sneetches and want nothing to do with the Plain-Bellies. Enter entrepreneur Sylvester McMonkey McBean, with a machine to put stars on bellies. The Plain-Bellies pay to get stars upon thars, to the horror of the Star-Bellies, who then pay McBean to get their stars taken off. And so on.

If youre on Twitter, perhaps youve noticed people who identify themselves by their diet. Sometimes, its right there in their profile. Sometimes, its even in their name a little C (for carnivore) or V (for vegan) in a circle.

Sound familiar?

I am not unsympathetic to this. I have lost weight, and kept it off, and its a very compelling experience. The tendency to believe that the thing that worked for you will work for others is strong, and I understand wanting to shout it from the rooftops. Ive done it!

But making your diet part of your identity has unfortunate repercussions: Its bad for discourse, and its bad for you. Unfortunately, were hard-wired to do it.

Katherine Kinzler is a University of Chicago psychology professor and the author of How You Say It: Why You Talk the Way You Do And What It Says About You. She studies why Sneetches care about the stars on the bellies er, I mean in-group and out-group thinking by studying children and infants.

Human infants have to learn about what to eat, she told me, and a lot of what we learn is through social modeling. If each of us had to learn what was safe by trial and error, we would be in big trouble. Youre not trying all the foods, youre mimicking other people.

Which raises the question: Which other people?

From early in life, kids are thinking about the social nature of food, Kinzler told me. Given the choice, she said, babies prefer a food theyve seen a native speaker eat over a food eaten by a nonnative speaker.

We associate food with us and them from a very early age. From there, its just a hop, skip and jump to putting little letters after your name on Twitter.

And its downhill from there. As Yale psychology associate professor Yarrow Dunham wrote to me in an email, groups become more acrimonious when they are defined in opposition to one another, a framing that often leads in-group favoritism to also blossom into out-group derogation.

Spend some time on diet-related social media and youll see what he means. Its very dispiriting when people call each other vile names because they disagree about meats impact on LDL cholesterol. Or some other one thing.

Of course, the fight isnt just about the one thing. Its about us. And also them. Because thats how humans divide people up. Once you have a category and imbue that category with meaning, Kinzler explained, you end up with a kind of categorization mission creep. Its not just that people are making different choices. The underlying essence is different, and thats what produces the surface-level differences. This tendency, she said, takes root in a way that you cant observe, but feels deep and real.

So vegans arent just people who dont eat animal products. Theyre the kind of [fill-in-the-blank] person who makes that choice. And that makes them so much easier to insult!

We all read Lord of the Flies in junior high school, so we know all about our tendency to divide ourselves into essentially arbitrary groups and then build a hill so we can die on it. Social media just makes it easier.

Thats not the worst of it. Sure, elevating diet to be part of your identity is bad for discourse. But the reason its bad for discourse is that its bad for people engaging in the discourse; once you define yourself by your diet, it gets much harder to see evidence clearly.

Were seeing that dynamic play out in our response to COVID-19. You wouldnt think that your political affiliation would affect your ideas about virus transmission, but sure enough, a recent poll found that 32% of people with Republican stars on their bellies, but only 3% of those with Democratic stars, believe masks dont help limit the spread of the novel coronavirus.

Once a particular belief gets associated with something you consider essential about yourself your values, your affiliations, your identity confirmation bias kicks into high gear, and your chance of figuring out if your one thing is wrong plummets.

Diet preferences arent quite as arbitrary as Sneetch stars, of course, Theyre also personal. It doesnt matter if a diet doesnt outperform others in trials if it works for you. And if youve found one that works, Im delighted for you! Weight loss is really hard, and congratulations on your success. I get that you want to spread the word, and Im not asking you not to.

Heres what Im asking, not for the first time: civility. The public conversation is so much better without name-calling and sneering and smug superiority. We might have a fighting chance, together, of figuring out whats actually true, if were good to one another. But the biggest reason I try to be civil in public and if you look, I guarantee you will find instances where Ive failed is that it leaves the door open for me to change my mind. Meanness digs you in.

The Sneetches learned the lesson the hard way. They paid Sylvester McMonkey McBean to take stars off and then put them back on until the money ran out. But, by then, they had lost track of who was who, and they all just went back to being Sneetches. Broke Sneetches, but still. And they started being nice to one another.

Next month: the green eggs and ham diet.

Tamar Haspel writes about food and science and farms oysters on Cape Cod.

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Why making your diet part of your identity is bad for your health - and society - The Durango Herald

Oct 18

5 of Kim Kardashian West’s Biggest Business Fails Ahead of Her 40th Birthday – Showbiz Cheat Sheet

On Oct. 21, Kim Kardashian West will celebrate the big 4-0. Through her lustrous career, the business mogul has had her fair share of successes and flops. Heres a look at a few of Kardashian Wests biggest fails.

RELATED: Kim Kardashians Biggest Business Failure Led to Her Biggest Success

Long before the success of Skims shapewear, Kardashian West became the face of longtime show brand Sketchers for their latest Shape-Up Sneakers. The promise was that the sneakers would tone and lift rear ends.

The company tapped Kardashian West due to her particular brand of voluptuous shape. By selling the ads with her attached, they made false claims of what could happen by wearing the shoes.

In May 2012, the Federal Trade Commission announced thatSkechers USA, Inc. has agreed to pay $40 million to settle charges that the company deceived consumersby making unfounded claims that Shape-ups would help people lose weight, and strengthen and tone their buttocks, legs and abdominal muscles, the website stated.

It continued: Besides Shape-ups,Skechers also made deceptive claims about its Resistance Runner, Toners, and Tone-ups shoes, the FTC alleged. Consumers who bought these toning shoes will be eligible for refunds either directly from the FTC or through a court-approved class-action lawsuit.

The Kardashian West empire probably wont go the shoe route in the future (unless its something she actually wears).

In 2008, Kardashian West was cast as Lisa Taylor in Disaster Movie to allure more teens into the theater. The parody film also starred Carmen Electra and Vanessa Minnillo. Kardashian Wests character is killed by a meteor.

The movie which is rated one-star on Rotten Tomatoes was ill-received by fans and critics. To date, Kardashian West claims that move as one of the most embarrassing things shes ever done.

Im mortified if you have the clip. I cant watch, she said, via Hello Giggles.

Needless to say, her big moment acting days are likely over.

RELATED: Kim Kardashians Most Successful Business Venture Might Surprise You

The same year the Sketchers ads took over TV, Kardashian West also dipped her toes into a whole other type of industry singing. With her EDM/hip-hop blended song Jam (Turn It Up), the reality TV star donated all proceeds to St. Jude Childrens Hospital.

Seeing as she didnt stick with becoming a Billboard pop star, were thinking this might go down as one of Kardashian-Wests less-than-stellar ventures.

After the launch of the Kardashian West perfume, True Reflection at Lorde & Taylor, the mogul, and her crew attended an event at Hush in North Carolina where swarms of fans were expected.

You might expect a place to sell out, packed from wall-to-wall to spot a Kardashian in real life. However, things didnt quite go this way. Less than 50 people showed in a two-hour length of time with multiple outlets stating she left abruptly to avoid further humiliation.

RELATED: This Is How Kim Kardashian West Really Feels About Turning 40

In another move to push the Kar-Jenners into billionaire status, Kardashian West along with the rest of her family invested in a novelty store in Las Vegas, Nevada, which had nothing to do with the reality shows location.

Kardashian Khaos sold souvenirs like t-shirts and $8 water bottles. The store closed down in 2014 after three years in business. Still, with Kardashian Wests 40th birthday coming up, theres plenty of time for more successes and scandals.

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5 of Kim Kardashian West's Biggest Business Fails Ahead of Her 40th Birthday - Showbiz Cheat Sheet

Oct 18

Photos reveal the extent of melting ice in the Arctic – Business Insider – Business Insider

It was a devastating summer for the Arctic.

In September, sea ice in the Arctic Ocean hit a low of about 1.4 million acres the second-lowest on record, according to data from the National Snow and Ice Data Center. The only time it got lower was in 2012, when ice cover reached over just 1.3 million acres.

In the 1980s, ice covered at least 1 million more acres of ocean than it does now. In 1980, its minimum extent was 2.7 million square miles, according to NASA.

When it comes to ice on land, the picture is just as dire. Greenland is on track to lose more of its ice sheet this century than any other in the past 12,000 years, according to a recent study published in the journal Nature.

Weather patterns, like seasonal changes in atmospheric pressure, play a role in fluctuations in ice cover and loss. But climate change has overwhelmingly driven the dramatic increase in melting observed over the last 40 years.

"Absolutely we're seeing climate change at work because the warm summers become warmer and the cold winters aren't as cold as they were," Mark Serreze, director of the Snow and Ice Data Center, told the Associated Press.

The following 11 images reveal how melting ice has transformed the Arctic region.

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Photos reveal the extent of melting ice in the Arctic - Business Insider - Business Insider

Oct 13

The Hidden Reason Why You Can’t Lose Weight, from an Expert – The Beet

The key to understanding weight loss lies deep within your body, in the hormone insulin. Understand how it works and you will be able to conquer your inability to lose weight,explains CyrusKhambatta, Ph.D., co-author of Mastering Diabetes, The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes, with his co-author Robby Barbaro. The authors want to help you understand the role that insulin plays in your body, yourweight-lossjourney, and your life.

In the world of weight loss,the general perception is that it's impossible to lose weight and keep it off. As medical professionals who have treated people struggling with their weight, or have diabetes, pre-diabetes, and other metabolic disorders, we have seen it all. And the most common complaint among our patients is: "I've tried everydiet on the planet and nothing works."

Is this true? Is losing weight and keeping it off truly impossible? Why do some peoplemanage to succeed whileothers spend years yo-yo dieting, finally get frustrated, and give up? The truth is that your body weight is influenced by many physical, emotional, and mental aspects of your life.Blamingyour inability to lose weight on a single reason often results in oversimplifying a complex collection of biological processes.

When I started my career to help people with diabetes understand how to eat for excellent health, I never thought that one day I would become a weight loss coach. But helping more than 10,000 people lose weightand keep it off has given me the impetus to deep-dive into scientific research to find out the answer to a simple question:

From reading thousands of papers about weight loss, insulin resistance, diabetes, and heart disease, one thing has become abundantly clearin order to lose weight and keep it off in the long-term, its essential to understand the role that insulin plays in your body.

Truly understanding how insulin works will not only help you lose weight, it can actually save your life. The problem is that most people misunderstand the role insulin plays, and believe that it is simply a signal to tell the body that there is too much sugar present and to store it as fat. That's an oversimplification that can sabotage your best efforts. Here is the way it works:

The reason is simple: the amount of insulin that your pancreas secretes in the fasting and fed state is one of the most important determinants of your ability to lose weight now and into the future.

More importantly, understanding how to reverse insulin resistance (the underlying cause of high blood sugar present across all forms of diabetes) and become insulin sensitive is essential in understanding how to achieve your ideal body weight for the rest of your life.

In simple terms, insulin is the most anabolic hormone in your body. What this means is simple: insulin promotes more fuel storage and tissue growth than any other hormone more than testosterone, estrogen, growth hormone, and IGF-1.

When insulin is present in your blood in sufficient quantities, tissues receive a high energy signal that says this is your opportunity to uptake fuel, grow, and replicate.

In response, cells in tissues all throughout your body activate thousands of biological pathways specifically designed to uptake and store fuel, synthesize DNA, transcribe genes, manufacture protein, grow larger, and replicate.

Since insulin was first discovered in 1921, scientists have known that insulin is an essential hormone, and is critical for optimal health in all mammals. Why then, do millions of people around the world live in fear of insulin and do everything they can to minimize their insulin exposure?

Why do medical professionals and people living with diabetes point their finger at insulin and make claims that insulin will make you fat, or that insulin will increase your cholesterol, or that insulin will make you more insulin resistant? The reason is actually quite simple the biological role of insulin is one of the most misunderstood concepts in all of human biology.

(1) Insulin is absolutely necessary for life. If insulin were not present in your body, you would die in a short period of time (likely within weeks or months). Living in an insulin-deficient state for prolonged periods of time is incompatible with life.

(2) Insulin itself does not raise your risk for chronic disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction, weight gain, and increases your risk for many chronic diseases over the course of time.

Both too little insulin and too much insulin increase your risk of death. However, secreting a normal amount of insulin:

(1) is required for life

(2) is required to control your blood glucose

(3) allows you to lose weight easily and sustainably, and

(4) minimizes your risk for many chronic diseases

So the key is toeat to control the amount of insulin in your body, lose weight, and keep it off.

Many health professionals will tell you to eat a low-carbohydrate diet to lose weight. While its true that low-carbohydrate diets like the Atkins Diet, the Paleo diet, the ketogenic diet, and the carnivore diet can certainly decrease the amount of insulin you secrete and help you lose weight quickly, low-carb diets can become problematic in the long-term.

Many people who eat a low-carb diet find that their appetite decreases significantly. As a result, they eat fewer calories which results in rapid weight loss. Scientists have discovered that low-carbohydrate diets are excellent rapid weight loss tools, but these low-carb diets also have a laundry list of side-effects including:

(1) They make you more insulin resistant, which dramatically increases your risk for many chronic diseases

(2) Are associated with an increased risk of heart disease and chronic kidney disease

(3) Significantly increase your risk for all-cause mortality (death from any cause)

(4) Are difficult to maintain in the long-term, often leading to rebound weight gain

Another extremely effective way to lose weight is to eat a low-fat, plant-based diet complete with as many whole fruits, starchy vegetables, legumes, and whole grains as possible.

When you do this youll lower the insulin concentration in your blood and make insulin extremely efficient in both your muscles and liver. This will decrease (but not eliminate) your insulin levels, and stimulate weight loss immediately and into the future.

As you eat more fiber-rich foods, youll likely feel satisfied with every meal, because the combination of fiber and water (known as bulk) stretches your stomach, small intestine, and large intestine, which tells your brain to slow or completely shut off your hunger signal.

Scientists have discovered that bulk is the most effective satiety signal in humans and that the amount of bulk in your food is the most important determinant of how satisfied you feel after a meal, and how likely you are to achieve your ideal body weight.

The truth is that even though low-carb diets can look attractive from the outside, successful long-term weight loss is associated with a low-fat diet, less energy-dense food, and more fiber-rich foods.

If youre only interested in rapid weight loss, then a low-carb diet can certainly get you the results youre looking for. But if you choose to eat this way, dont be surprised if the weight comes back in the future, and it makes it even harder to lose weight again, and keep it off.

If instead, youre looking to lose weight and keep it off, then eating a low-fat, plant-based, whole-food diet will help you lose weight consistently and sustainably, and virtually eliminate the risk of a yo-yo.

If you need more proof other than our experience, consider this: A meta-analysis of seventeen observational studies of more than 270,000 people concluded that low-carbohydrate diets increase mortality risk. The authors indicated that a systematic review and meta-analyses of worldwide reports suggested that low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality in the long run. The authors further stated that these findings support the hypothesis that the short-term benefits of low-carbohydrate diets for weight loss are potentially irrelevant.

So knowing that your goal is to keep insulin efficient, as opposed to low, you need to eat a steady amount of carbs, preferably those that are high in fiber, to allow your body to burn carbs and fat, and not experience the yo-yo dieting phenomenon of losing fast and then gaining it back.

The plant-based approach to a low-fat diet high in whole foods is your best bet to long-term weight loss that sticks.

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The Hidden Reason Why You Can't Lose Weight, from an Expert - The Beet

Oct 13

Using the Pandemic as an Opportunity to Lose Weight and Get in Shape – The New York Times

It also helped that she was no longer able to go out for meals and had to cook at home, where she prepared healthy meals for herself, like chicken, fish and salads. Rather than vodka on the rocks, her previous cocktail of choice, she diluted her vodka with mineral water and a splash of cranberry juice. Quarantine gave me time to be creative with the meals I was eating, she said.

Another reason many people gained weight is that they stopped planning their meals in advance. Without planning ahead, they would just grab whatever was available.

Before shelter in place they would prep their meals and sort of had a plan, said Dr. Rami Bailony, the co-founder and chief executive of Enara Health, a digital membership weight loss clinic. Once Covid hit they thought they could cook something up that was healthy. But once youre thinking about eating in the moment you tend to go with whats expedient.

When the pandemic started, Mindy Bachrach, 58, a home health occupational therapist in Henderson, Nev., soothed herself with sugary and high fat foods. As an essential worker, she was working pretty much all of her waking hours. I have a weird job, I eat in my car all the time, she said. If I dont prepare very carefully, I end up getting fast food, which I dont even like.

After two weeks, her pants were tighter. As someone who had lost and regained dozens of pounds in her life, she panicked. I decided I had to do something, she said. If I didnt, things were going to get out of control.

She went on the Whole 30 plan, which eliminates processed foods, sugar and sugar substitutes, alcohol, grains, dairy and most legumes. She also stopped weighing herself. I wanted the focus to be on how foods made me feel and not weight loss itself, she said. Thirty days later, she stepped on the scale and was down 20 pounds.

Randy Garcia, 42, of Dallas, has lost 104 pounds since July, 2019, with the help of Enara, which connects members with a doctor, dietitian and exercise coach and costs $400 a month.

Using the Pandemic as an Opportunity to Lose Weight and Get in Shape - The New York Times

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