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Although the advice to "sit less, move more" to lose excess weight and keep it off has been criticized as being too simplistic, a new study suggests it may be important to keep lost weight from creeping back.

Individuals with former obesity who lost at least 20 pounds (9.1 kg) and kept it off for at least 3 years sat for 3 hours less each day and were more physically active than individuals with obesity.

Weight-loss maintainers were members of WW (formerly Weight Watchers) who initially weighed 224 pounds (101.6 kg), and those with obesity (controls) were recruited from the community and weighed a mean of 243 pounds (110.2 kg).

On average, the successful weight-loss maintainers sat for 9.7 hours/day, whereas the individuals with obesity sat for 12.6 hours/day.

The weight-loss maintainers spent 1 hour/day lessplaying video games or using a computer for nonwork-related activities, but the two groups spent a similar amount of time doing other sedentary activities.

This study "is the first to describe different types of sitting behaviors among weight-loss maintainers," lead author James Roake, a student at California Polytechnic State University, in San Luis Obispo, and colleagues write in the article published May 25 in Obesity.

Future interventions should consider targeting nonwork-related computer and video game usage, they suggest.

Individuals in the long-term weight-loss maintenance group expended more energy climbing stairs, walking, and doing light physical activity than those in the control group (1835 vs 785 calories/week).

The study "also showed that physical activity was associated with improved weight-loss maintenance," John M. Jakicic, PhD, who was not involved in this research, observed in a statement from the Obesity Society.

Importantly, it "does not imply that simply standing more rather than sitting will contribute to weight-loss maintenance, but [it] may suggest that less sitting that results in more movement is what is key to weight loss maintenance.

"Hence, sit less and move more," said Jakicic, director of the Physical Activity and Weight Management Research Center, at the University of Pittsburgh in Pennsylvania.

Corresponding author Suzanne Phelan, PhD, professor of kinesiology and director of the STRIDE Center for Obesity Research, California Polytechnic State University, calls for more research.

"The findings hopefully will prompt future weight maintenance intervention research" she said in the statement.

"Future research should include objective measures of sedentary behavior and activity."

Time spent sitting has "increased dramatically" in the United States in the past decade and is associated with increased risk of obesity, type 2 diabetes, cardiovascular disease (CVD), and all-cause mortality, Roake and colleagues write.

Data from the National Weight Control Registry showed that individuals who had maintained long-term weight loss spent fewer than 10 hours a week watching television, and they also owned fewer television sets than individuals with obesity.

To investigate types, context, and amount of sedentary behavior in individuals who maintained weight loss, researchers identified 4953 people who were part of the WW Success Registry and had lost at least 20 pounds which is a clinically significant 10% weight loss for someone with an initial weight of 200 pounds and kept the weight off for at least a year.

They also recruited 650 control individuals with obesity.

Those in the weight loss-maintainer group, compared with controls, were older (54 vs 47 years), more were female (92% vs 79%), and they had a lower current mean body mass index (27.7 vs 39.2 kg/m2).

Participants completed the Multicontext Sitting Time Questionnaire, the Paffenbarger Physical Activity Questionnaire, and a questionnaire about home sitting environment.

Compared to individuals with obesity, the weight-loss maintainers sat for 3 hours/day less during the week (10.9 vs 13.9 hours/day) and weekends (9.7 vs 12.6 hours/day), and spent 1 hour/day less playing video games or using a computer for nonwork-related activity during the week (1.4 vs 2.3 hours/day) or weekend (1.5 vs 2.5 hours/day).

Both groups had a similar number of electronic devices/television sets at home (15.8 versus 14.8).

The study was supported by a grant from WW International. Phelan has reported receiving a grant from WW International, and another author has reported being an employee and shareholder of the company.

Obesity. Published online May 25, 2021. Full text

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Excerpt from:
'Sit Less, Move More' May Be Key to Keeping Weight Off - Medscape

Over 122 million Americans are living with diabetes, a chronic disease that impacts the way in which your body turns food into energy, per the Centers for Disease Control and Prevention. While there are three main types of diabetestype 1, type 2, and gestational diabetes type 2 is by far the most common as well as the most preventable. "If you recognize any of the symptoms, seek help, as identifying diabetes early can be key to preventing it from getting worse," says Dr. Deena Adimoolam, a Yale-trained endocrinologist who specializes in diabetes, food as medicine and metabolic health. Knowing the most common habits that contribute to it, may help prevent it from happening to you. Here are five surprising habits that can lead to diabetes.

High blood pressure is a risk factor for diabetes. The American Diabetes Association reveals that while almost one and three American adults have high blood pressure, two out of three with diabetes suffer from it. "When your blood pressure is high, your heart has to work harder and your risk for heart disease, stroke, and other problems goes up," they explain.

RELATED: Signs High Blood Pressure is Wrecking Your Body

Per the National Institute of Diabetes and Digestive and Kidney Diseases, obesity plays a major role in the development of diabetes. "You may be able to prevent or delay diabetes by losing 5 to 10% of your current weight," they maintain. "And once you lose the weight, it is important that you don't gain it back."

RELATED: Subtle Signs You're Becoming Obese, Say Doctors

Diet plays a big role in the development of type 2 diabetes. The NIDDK explains that reducing caloric intake is crucial to losing weight and keeping it off. "Your diet should include smaller portions and less fat and sugar. You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables. It's also a good idea to limit red meat, and avoid processed meats," they suggest.

RELATED: The #1 Cause of Diabetes, According to Science

Exercise is also important when it comes to your health, including helping you to lose weight and lower your blood sugar levels. "These both lower your risk of type 2 diabetes," the NIDDK says. They suggest getting at least 30 minutes of physical activity 5 days a week. "Some amount of physical activity everyday may help lower one's blood sugars and possibly prevent type 2 diabetes," says Dr. Adimoolam. "Daily activity may even help with weight loss and improving your heart's health."

RELATED: 19 Ways You're Ruining Your Body, Say Health Experts

Putting down the pack may help you keep diabetes at bay. "Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit," the NIDDK suggests.

If you find yourself with the following symptoms, according to the CDC, call a medical professional:

And to get through life at your healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

More here:
Surprising Habits That Can Lead to Diabetes, Says Science | Eat This Not That - Eat This, Not That

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Dude, Vanessa Carlton had it all wrong. Why walk 1,000 miles (which will probably result in you being pretty dead) when walking 10 miles a day can have a ton of health benefits?

Walking is free and has great effects on your physical and mental health. Plus you get to see, and possibly even pet, random peoples doggos! There really is no downside, especially when theres the COVID-19 pandemic going on and you need that change of scenery.

But is 10 miles too much? Do you really get a significant health boost for walking that much? And if so, whats the best way to go about it?

Walking 10 miles a day might sound pretty intimidating. But as the saying goes, no pain, no gain.

When you look at the health benefits, youll probably discover that a good long walk offers more gain than pain for both physical and mental health. Research suggests that walking helps with:

Walking 10 miles a day is a good exercise that you can measure (plus, according to a small study, walking a set distance is often better than a set time when youre trying to lose weight, as its more intense plus, if you know youre exercising only for a set time, its easier to slack off a little).

It gets you a good distance from home, meaning that your brain is engaged by all the new, shiny things its seeing. Plus you can bring a friend and gossip about how your favorite RuPauls Drag Race contestant was totally robbed.

We hear ya. These are the crucial deets.

Well, the straight answer is that it depends on what you weigh. According to Harvard Medical School, you can calculate a rough calorie-burn figure from your weight and the speed of your activity. Depending on your current weight and how fast youre walking (having a larger body and walking faster both burn more), you could probably expect to burn between 500 and 800 calories on a 10-mile jaunt.

Its widely believed that youll burn more calories the faster you walk. So, if you power through those 10 miles, youll have burned off more calories and be home faster to get on with all the other stuff you need to do in your day.

However, if you have a bit of a larger body and walking fast is hard right now? Dont sweat it. Even a slow walk is going to be better than no walk at all!

Lets say that you fancy losing a pound per week off your waistline. Sounds hard, doesnt it?

If you walk 10 miles a day, not so much! To lose a pound of weight per week, women should keep their calorie intake to 1500 per day, and men should stick to 2000 calories a day.

Getting a good amount of exercise can make your job much, much easier. Using our example above, a 10-mile walk can make 500 to 800 calories burn harder than that really mean insult you threw at your co-worker. So, if youre not snacking on food with low nutrients in the meantime, you could totally achieve that pound per week.

If youre following a specific diet or eating plan, just make sure that a dietitian or healthcare professional has recommended it. Theres no point harming yourself by following some faddy diet which makes you feel like crud. Otherwise, youre not going to have the energy for that walk.

As awesome as those health benefits are, theres no denying that 10 miles is a pretty long-ass walk. So, youre going to want to follow some strategies, lest you get despondent and quit before youve even begun.

Theres two main ways to beat the doubts, and prove to yourself that youre going to boss this:

OK, so not everything about walking 10 miles a day is awesome. There are a few drawbacks. And its a good idea to get acquainted with them before you commit to strutting on the sidewalk.

Youve probably already worked this one out, but walking 10 miles a day can take a long-ass time. Its a significant chunk of your day, whether youre doing them all in one go, or breaking them up into shorter walks. You can make them go faster by more intense walking, or make time fly with some favorite tunes, but its still a time-sink.

The American Heart Association recommends activities such as running, swimming, and fast cycling as intense exercise. So, if youre wanting to improve your aerobic fitness or strength, walking is not the droid youre looking for.

They recommend getting 150 minutes of moderate-to-high intensity exercise every week. Going for a gentle amble just isnt going to cut it, even though you will feel improvements in both at first (although at 10 miles, youll likely be walking for *way* longer than 150 minutes).

If intensitys what youre going for, running might be a better fit. Alternatively, add some kind of weight (like ankle weights, which are available online) so you have to work harder on your walks.

Looking to pile on some major gains and look like a passable successor to Arnold Schwarzenegger? You might want to try something else. Walking can be great for weight loss, but it just doesnt have the power to really boost those muscles.

Weight training is probably going to be better for your goals, as the higher-intensity exercise strengthens your muscles much more than a simple stroll. Come with us if you want to lift.

Want those health benefits? Then youve got to walk those 10 miles in a way thatll keep you fit, healthy, and uninjured (as well as motivated, because this is gonna be a lot, and you may be tempted to quit).

Make sure that you:

Want the gains without the pains? You can go a long way toward realizing that dream simply by investing in a good pair of walking shoes before you start out! Itll help protect your feet, ankles, and knees, and generally make those 10 miles much easier to deal with.

We included a little price guide as well prices fluctuate, so:

Some ranges to check out include:

So, youre eagerly looking up your house on a map and seeing where you can walk that covers those 10 precious miles. Thats great! Your body is gonna thank you for it.

But its also important to factor in the time its going to chomp out of your day, the potential boredom of the route, and the risk of injuring your lower body if youre not suitably prepared. Mix it up, be flexible, and prep accordingly.

Just remember not to push yourself too hard. Walking is about taking one step at a time, in every sense. Build yourself up to 10 miles, instead of throwing yourself in at the deep end. And be sure to supplement your efforts with a nutritious diet.

Prepare properly, and the trail will be your territory!

Go here to read the rest:
Walking 10 Miles a Day: Benefits, Tips, and Walking Shoes - Greatist

Did you know that more than 1.5 billion adults are overweight? Because obesity is one of the leading causes of death, this statistic represents a global health crisis.

Beyond obesity, many people set goals and resolutions to lose weight and enjoy a slimmer body. Losing weight can make you feel better both mentally and physically.

Knowing some of the weight loss benefits can help you stay positive and keep up your motivation when your diet gets rough. Keep reading to learn some of the top 5 benefits of reaching a healthy weight!

When you lose weight it should be for yourself, not to please anyone else. But, enjoying a greater sense of confidence and better social connections is one of the greatest benefits of bodyweight loss.

Weight loss can increase your sex life by raising testosterone levels, making it easier to get into the mood and enjoy intimacy. You might also find that your new sense of confidence will make you feel more comfortable in the nude!

Youll have more energy and vitality too. Youll be able to spend more time moving around and doing things you enjoy with your friends!Avoiding pool days with your friends because you dont like how bikinis fit will become a problem of the past.

The fewer medications you have to take, the better youll feel. Losing a few extra pounds lowers the risk of diabetes, high blood pressure, high cholesterol levels, and heart disease.

With a stronger heart and a healthier diet, you might be able to take less of your current doses and even eliminate some pills altogether.

This is one of the benefits of medical weight loss. By working with a specialist who creates a personalizedweight loss plan, they can tell you when its safe to ditch your medications.

The extra weight you carry puts pressure on your joints, making you feel heavier and tired. Weight loss will make it less tiring to move your body around so youll have moreenergy to enjoy.

In addition, youll find that youre sleeping better. Snoring and sleep apnea are caused by extra weight around the neck. They can ease with a weight loss of even 5%!

More hours of sleep will give you a spring in your step and make you more active during the day.

All bodies of all sizes are beautiful. However, if youre on a weight loss journey its because you want to improve your body in some way. Youll be able to enjoy not just a more shapely figure, but better hair, skin, and nails too!

Healthier foods have more nutrients that can improve your complexion and make your hair less limp and more luxurious. Regular exercise can also improve these characteristics.

As strange as it may seem, the less you eat the more youll enjoy it! Studies show that people who eat more are less sensitive to taste, which means that as you lose weight youll be able to enjoy the things that you eat.

Theres no reason not to enjoy a treat while you lose weight, and its even better when you can more fully enjoy an indulgence that youve earned.

Now that you know some of the benefits of weight loss and attaining a slimmer body, hopefully, you wont hesitate to reach out to a specialist to create a weight loss plan that works for you.

If youre interested in more health and lifestyle advice, check out the rest of our blog for more tips!

Trevor Anderson wrote this article on behalf of FreeUp. FreeUp is the fastest-growing freelance marketplace in the US. FreeUp only accepts the top 1% of freelance applicants. Click here to get access to the top freelancers in the world.

Stamford Advocate and Hearst partners may earn revenue when readers click affiliate links in this article.

Originally posted here:
Slimmer Body: 5 Key Benefits of Losing Weight - The Advocate

Many have a goal to lose weight, but can't achieve it alone; they simply need guidance. The same mindset is what leads to some fantastic transformations in just days thanks to Ideal You Health Center in Grand Rapids.

While other weight-loss programs count calories, use dietary supplements, or special shakes, Ideal You creates a special diet specific to your body to optimize your metabolism and burn fat. During the weight loss phase of the 40-day program, most people will burn between 2,000 and 5,000 calories a day of their own fat, so their body feels like it has eaten thousands of calories before eating a single bite of food. Once the body is trained to burn fat instead of sugar or carbohydrates, the weight loss results come faster than normal. Some patients lose over a pound per day.

Ideal You Health Center is located at 4551 Cascade Road Southeast in Grand Rapids. Learn more by visiting idealyou.us or give them a call at (844) 278-4443.

Also, if you book a free consultation you'll get $200 in free groceries when you sign up for the Ideal You program.

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Ideal You can help you lose weight before the summer - Fox17

The New York Times

WASHINGTON If America is dominated by car culture and the call of the open road, there is a big reason for that: Over the past 65 years, the United States has spent nearly $10 trillion in public funds on highways and roads and just one-quarter of that on subways, buses and passenger rail. But President Joe Bidens $2 trillion infrastructure plan, unveiled this week, represents one of the most ambitious efforts yet to challenge the centrality of the automobile in American life, by proposing to tilt federal spending far more toward public transportation and coax more people out of their cars. Experts say that transformation is necessary to tackle climate change but could prove extremely difficult in practice. As part of his plan, Biden wants to spend $85 billion over eight years to help cities modernize and expand their mass transit systems, in effect doubling federal spending on public transportation each year. There is also $80 billion to upgrade and extend intercity rail networks such as Amtrak. That would be one of the largest investments in passenger trains in decades. Sign up for The Morning newsletter from the New York Times And while Bidens plan offers $115 billion for roads, the emphasis would be on fixing aging highways and bridges rather than expanding the road network. That, too, is a shift in priorities: In recent years, states have spent roughly half their highway money building new roads or widening existing ones which, studies have found, often just encourages more driving and does little to alleviate congestion. Theres no question that the share of funding going toward transit and rail in Bidens proposal is vastly larger than in any similar legislation weve seen in our lifetime, said Yonah Freemark, a senior research associate at the Urban Institute. Its a dramatic shift. When Congress writes new multibillion-dollar transportation bills every few years, typically about four-fifths of the money goes to highways and roads, a pattern that has held since the early 1980s. To many, that disparity makes sense. After all, roughly 80% of trips Americans take are by car or light truck, with just 3% by mass transit. But some experts say this gets the causality backward: Decades of government investment in roads and highways starting with the creation of the interstate highway system in 1956 have transformed most cities and suburbs into sprawling, car-centered environments where it can be dangerous to walk or bike. In addition to that, other reliable transit options are scarce. Were almost forcing everyone to drive, said Catherine Ross, an expert on transportation planning at the Georgia Institute of Technology. The choices that individuals make are deeply shaped by the infrastructure that we have built. Transportation now accounts for one-third of Americas planet-warming greenhouse gas emissions, with most of that from hundreds of millions of gasoline-burning cars and SUVs. And while Biden is proposing $174 billion to promote cleaner electric vehicles, experts have said that helping Americans drive less will be crucial to meeting the administrations climate goals. Far too many Americans lack access to affordable public transit, and those who do have access are often met with delays and disruptions, Biden said Wednesday. We have the power to change that. But Biden, a longtime Amtrak rider and proponent, will face hurdles in trying to make the United States more train- and bus-friendly. His plan still needs to get through Congress, where lawmakers in rural and suburban districts often prefer money for roads. Nationwide, new transit projects have been plagued by soaring costs. The coronavirus pandemic has also led many Americans to avoid subways and buses in favor of private vehicles, and it remains unclear when or whether transit ridership will bounce back. The Biden administration may also have limited ability to sway the actions of state and local governments, which still account for the vast majority of transportation spending. Many key urban planning decisions such as whether to build dense housing near light-rail stations are made locally, and they can determine whether transit systems thrive or struggle. States are the emperors of transportation, said Beth Osborne, director of Transportation for America, a transit advocacy group. But so much of the culture of our current program is based on what has come out of the Department of Transportation, so its an important statement if the Biden administration is saying its time to pivot. Analysts cautioned that the White House still has not revealed key details of the plan. Its effectiveness may hinge on how the proposal gets integrated with transportation bills currently being worked on in Congress, which could adjust the balance of funding between highways and transit or impose conditions on how states can use federal funding. Still, some transit agencies say a large infusion of federal money could be transformative. Many urban transit systems are more than a half-century old and struggle to secure enough funding to address their growing backlog of needed repairs. That typically leaves little money left over to consider major new expansions. In Philadelphia, the Southeastern Pennsylvania Transportation Authority needs federal aid to move forward on a $2 billion plan to extend rail service to King of Prussia, a fast-growing job center, as well as a $1.8 billion plan to modernize the citys aging trolleys, said Andrew Busch, a spokesperson for the agency. In the Bay Area, federal funding would be necessary to extend the Bay Area Rapid Transit light-rail system to San Jose, California, and create a regional network of carpooling lanes, said Randy Rentschler, director of legislation and public affairs at the regions Metropolitan Transportation Commission. Biden has also proposed spending $80 billion to upgrade and expand intercity rail service such as Amtrak. Right now the busiest Amtrak route is the Northeast Corridor between Washington, D.C., and Boston, which Amtrak says needs $38 billion for upgrades and repairs. Other cities have infrequent and often inconvenient connections. For instance, to travel from Cincinnati to Chicago by rail, there is just one train per day. The trip takes nine hours, and the train departs at 1:41 a.m. Amtrak has suggested that, with $25 billion, it could greatly expand its network by 2035, adding 30 routes to cities currently unserved by intercity rail, like Las Vegas and Nashville, Tennessee, and improve service along 20 routes to cities like Houston and Cincinnati. Amtrak claimed that annual ridership would increase from 32 million today to 52 million, cutting greenhouse gas emissions by displacing car and air travel. Yet attempts to expand U.S. transit and rail systems may run into pitfalls. Building infrastructure in the United States has become notoriously expensive and difficult compared with other countries. In California, a plan for high-speed rail between Los Angeles and San Francisco that received federal funding from the Obama administration has struggled with repeated delays and cost overruns, and it remains unclear whether even a partial segment will be finished before 2030. The Biden proposal mentions this cost problem but is vague on ideas for how to fix it. Another challenge will be ensuring that funding goes to the most effective projects. When a lot of money is raining down from the top, states and localities will do whatever they can to get that money, said Paul Lewis, vice president for policy and finance at the Eno Center for Transportation, a nonpartisan research center in Washington. Sometimes that money may go to projects that arent the best projects. Lewis noted that improving the nations transportation system is not always a question of laying down new cement and steel. Often, the most effective changes may be operational, such as charging people more to drive during rush hour to alleviate congestion, lowering speed limits to improve traffic safety or increasing the frequency of bus routes to make them more useful to riders. Some experts have also questioned whether the Biden administration will try to rein in local governments preference for major highway expansion projects that, critics say, continue to deepen the nations reliance on automobiles. The administration has signaled a more skeptical stance toward highways. On Thursday, the Federal Highway Administration took the unusual step of pausing a planned expansion of Interstate 45 near Houston, amid concerns over increased air pollution and the displacement of Black and Hispanic communities. Separately, the Biden administrations infrastructure proposal includes $20 billion to improve road safety, including for pedestrians, as well as another $20 billion to reconnect neighborhoods that were harmed by past highway projects. But it remains to be seen how these programs will work. For instance, without strict conditions from the federal government, some states could simply take federal money intended for road repair and safety and then use their own state funds for further highway expansion. If this money isnt accompanied by real policy changes, said Kevin DeGood, director of infrastructure policy at the Center for American Progress, then states will just keep doing what theyve always done, which isnt equitable or green. This article originally appeared in The New York Times. 2021 The New York Times Company

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Fitness expert reveals common reason why people don't shed pounds: 'If you're not losing weight...' - Yahoo News

The Blood-type diet for weight loss: Know what you should eat to lose weight according to your blood group  |  Photo Credit: iStock Images

New Delhi: Weight loss is a long and tedious process, which requires a consideration of every factor that incorporates your health. While diet and exercise are the two most important factors for weight loss, factors such as lifestyle, which shift you work, how well you sleep, may also have a result on your weight loss efforts. Existing health conditions can also affect how much weight you gain or lose, and so can your blood type.

Many people believe that a diet depending on your blood type may play a crucial role in weight loss. Different blood groups are more, or less susceptible to different diseases and conditions, research has found. This, in turn, can also affect your weight loss journey.

According to a study published in the American Journal of Clinical Nutrition, there does not exist any evidence to suggest that various diets work better for people of a certain blood type, as compared to another. Another study published in PLOS found that people who followed a certain diet did see improvements in their health, but those benefits were independent of the blood type.

More studies, conducted over time, have not found any specific link between blood type, and effects of weight-loss diets.

Even as research has not found any evidence to back the claim, some people still believe that since blood type has a link with diseases and the risk of some, they must consume a diet as per their blood group. If you are looking to lose weight according to your blood type, here is what you must eat.

A healthy diet comprising of the right quantities of all age groups, and regular exercise are key for weight loss. People looking to lose weight should avoid processed foods, sugary drinks, fried and refined foods. While the above foods are healthy, restrictive diets are not recommended for healthy weight loss, and should only be followed in consultation with expert nutritionists.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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The Blood-type diet for weight loss: Know what you should eat to lose weight according to your blood group - Times Now

High-intensity interval workouts can help trim belly fat that comes with age-related hormone changes.

Image Credit: Richard Drury/DigitalVision/GettyImages

Losing weight in your 40s isn't the same as when you were in your 20s and 30s. Unfortunately, a few changes make it slightly more challenging.

For one, sarcopenia (the natural loss of muscle tissue with age) starts to rear its head. And remember, muscle burns more calories than fat does, so losing muscle mass means a slower metabolism.

The second hurdle for those assigned female at birth is the transition through menopause, called peri-menopause. It's common for women in this stage of life to gain weight, gain fat (especially around their mid-section) and start to have higher blood sugar levels, according to a November 2018 study in Maturitas.

So how can you make weight loss or even just weight maintenance easier in your 40s? Here are five expert-backed tips.

1. Figure Out How Many Calories You Actually Need

To lose weight, you need to eat less than you burn, which comes down to simply subtracting calories. But how many calories is that, exactly?

Keep in mind that calorie needs change as we age, so you may need fewer calories than you did in your 20s or 30s to maintain your current weight. Here's a general look at calorie needs by age and activity level (the lower number in each range is for people assigned female at birth, and the higher number is for those assigned male at birth):

Age

Sedentary

Moderately Active

Active

36-40

1,800-2,400

2,000-2,600

2,200-2,800

41-45

1,800-2,200

2,000-2,600

2,200-2,800

46-50

1,800-2,200

2,000-2,400

2,200-2,800

Source: U.S. Food & Drug Administration. "Do You Know How Many Calories You Need?"

Moderately active means you walk between 1.5 and 3 miles per day (or do equivalent exercise), while active means you walk more than that each day.

In order to lose weight, you'll want to subtract 500 to 750 calories from your weight-maintenance number, per the 2020-2025 Dietary Guidelines for Americans. This should help you lose 1 to 1.5 pounds each week, which is considered safe and maintainable in the long run, according to the National Institutes of Health.

Keep in mind, though, that you shouldn't fall below 1,500 daily calories for those assigned male at birth or 1,200 for people assigned female at birth, per the Dietary Guidelines, because this puts you at risk for nutrient deficiencies and other unhealthy side effects.

Fish is a high-protein food that also packs heart-healthy benefits.

Image Credit: rez-art/iStock/GettyImages

When you're trying to lose weight, eating protein-rich foods is key partly because protein is quite filling (more so than carbs or fat, actually, per a February 2015 study in the Nutrition Journal). Also, eating protein may help you eat less later in the day, according to the same study.

In another study, this one in post-menopausal people and published May 2015 in the Journal of Nutrition, Health, & Aging, those who ate higher amounts of protein weighed less and had less body fat than those who ate lower quantities of protein.

The high-protein eaters ate 0.8 grams of protein per kilogram of body weight or more each day. That translates to about 55 grams of protein each day for a 150-pound person.

So, what should you be eating? Protein-rich foods include all types of seafood, meat, poultry and eggs; plant-based proteins like nuts and seeds and "butters" made from them; soy products; and peas, lentils, and beans, per the USDA.

Here are some common protein-rich foods that make healthy additions to a diet:

Based on how your hormones change in your 40s as you enter perimenopause, following a lower-carb diet could help prevent weight gain or make weight loss easier.

"You want all of your hormones in balance your sex hormones like estrogen, progesterone and testosterone, as well as insulin," Carolyn Williams, PhD, RD, author of Meals That Heal, tells LIVESTRONG.com.

That balance is key for a couple reasons. First, your sex hormones work with insulin to control your blood sugar.

"When your sex hormones become unbalanced, you're at higher risk of developing insulin resistance, which can make perimenopause symptoms worse," Williams says. "And also, decreased estrogen levels have been linked to insulin resistance."

This is why experts believe post-menopausal people gain weight, especially in the abdominal area, and also find it harder to lose weight.

Williams suggests cutting back on carbs to help fight that insulin resistance that can encourage weight gain or prevent weight loss.

"I have found that alternating low- and lower-to-moderate carb days can be beneficial for this age group. And by this I mean days where you have 50 grams of net carbs and then days where you have 100 grams of net carbs," Williams says.

Net carbs is an easy calculation: It's total carbohydrate grams minus grams of fiber.

To get a better grasp on what 50 grams of net carbs a day looks like in food servings, here's how many carbs and net carbs are in a serving of some common carbohydrate-heavy foods, per the USDA:

4. Keep Your Stress in Check

Yoga helps you build strength and bust stress at the same time.

Image Credit: The Good Brigade/DigitalVision/GettyImages

"In your 40s, the sheer number of demands career, being sandwiched between raising kids and aging parents can raise your stress," Kara Mohr, PhD, FACSM, of MohrResults.com, tells LIVESTRONG.com.

If you can keep your stress level dialed down, though, that can help you keep weight gain at bay and potentially make losing weight a little easier.

Here's why: When you're stressed, your cortisol levels are elevated, and that can raise your blood sugar and also encourage weight gain, especially around your midsection, according to the True Health Initiative.

Also, keeping stress in check might make it easier to eat a healthier diet. We're more likely to overeat and choose less-healthy foods when we're stressed, according to a December 2018 study in the Journal of Molecular Biochemistry.

"To manage stress, first start by identifying which stressors are within your control versus not," says Mohr.

Things like a pandemic, weather, illness, loss and economic uncertainty are all not in your control. But you can control your thoughts and beliefs, and how you act.

"Set reminders on your phone to take 1 to 2 minutes a few times each day to check in and notice what you're feeling," Mohr suggests. "Are you worrying about things outside of your control? Are you 'future tripping' finding yourself planning, focusing or worrying about a future state rather than staying in the present moment?"

Use that time to focus on your breath, clear your mind and connect to what is in the present moment.

5. Re-Assess Your Exercise Routine

In your 40s, exercise is about more than just vanity. For a few reasons, exercise becomes that much more valuable at this age.

"One is a decrease in muscle mass and bone density that can occur with aging," says Mohr. "The second is a shift in hormones that leads to increased abdominal adiposity aka belly fat and a third is the increased demands on time and stressors for this age group."

Fortunately, the type of activity you choose has the potential to bolster your results.

Weight-bearing exercises, such as strength training and yoga, can offset losses in bone density and maintain, or even increase, your muscle mass.

When it comes to belly fat: "Research has shown that abdominal fat responds better to higher-intensity exercise, but that type of exercise is an additional physical stress," says Mohr.

Her advice is to use exercise in complement with the overall stress in your life as well as your current activity level. So, for instance, if you are currently under high demands, choose weight-bearing exercises that don't create as much physical stress on your body or that have other relaxing qualities, such as yoga.

"If your overall stress is in check and you want to offset some changes in your body composition, consider adding some high-intensity intervals a few times a week," Mohr advises.

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Losing Weight After 40: The 5 Best Eating and Exercise Tips - LIVESTRONG.COM

Fava, einkorn and emmer. You would be forgiven for assuming these were the names of east London whippetsor the offspring of some minor European royals. In fact, they are the forgotten ancient grains and pulses that could give your health a much-needed boost.

In this country, we are starting to get our heads around the almost magical health-giving qualities of pulses and wholegrains. We know the health benefits of gut-friendly, slow-proved sourdough made with good quality wheat compared to a starchy supermarket loaf and many of our store cupboards now contain a good range of chickpeas, beans, rice and lentils to add to curries, soups, salads and stews.

But when it comes to grains and pulses, most of us are stuck in a rut, and relying on mass-produced imported goods. Its time we learned to love the delicious, nutritious alternatives our land has to offer, which provide the variety of nutrients our bodies evolved to eat.

Along with plant-based protein, pulses and grains are rich in dietary fibre, which we could all do with eating more of, says nutritionist Amelia Freer. Eating two portions of wholegrains per day has been proven to help with weight loss and protect against diseases especially colorectal cancer, stroke, diabetes and heart disease.

Fibre is also considered the first step to a healthy gutas it feeds beneficial bacteria important for the immune system.

Modern wheat has become by far and away the dominant grain that is grown and eaten today, but its now mostly used in a processed state, with a diminished fibre content and nutritional value, says Freer.

During milling and processing (where grains are turned into flour and then made into other products like bread and pasta), the fibre-packed bran and the germ, which contains the vast majority of the grains nutrients, are often removed to make a finer, whiter flour.

British buckwheat flour is a delicious alternative to try in cakes and biscuits or for Shrove Tuesday pancakes this week. Buckwheat is actually a seed or pseudograin, so keeps you feeling fuller for longer than white flour, and its rich in nutrients such as magnesium and B vitaminsalong with protein and fibre.

Centuries-old grains like einkorn, emmer and spelt are generally thought to offer more protein, fibre, and vitamins than modern grains as they havent been processed through hybridisation or genetic modification. Rather, theyre grown just as they were centuries agoand are often better for us.

Spelt, which can be eaten whole, for example in salads, or milled for delicious bread or pastais packed with iron, micronutrients like magnesium important for activating muscles and nerves and creating energy in the body and B vitamins.

Spelt also releases energy more slowly, meaning you stay fuller for longer (good for anyone looking to lose weight) and can be kinder on sensitive stomachs compared to modern wheat that has been bred to contain a high gluten content.

Nick Saltmarsh, co-founder of Hodmedodswhich sells British-grown whole grains and pulses, recommends eating grains like naked barley and naked oats, where the husk naturally falls off the grain when theyre harvested.

Iron Age Britons knew a thing or two about how to get the most out of a Great British pulse. In an era when meat and dairy were more precious and protein had to be found from other sources, fava beans were once central to our diet. A precursor to the modern broad bean, they are still grown in abundance in this country but,rather than eating them, we mainly export them (around 200,000 tonnes, in fact, to Egypt alone).

Pulses like fava are high in protein, says Freer. Pulses tend to contain between 17-30 per cent protein (dry weight), and contain the essential amino acid lysine (which is relatively low in grains), so including pulses in a plant-based diet can be important to ensure all essential protein requirements are met.

They also contain antioxidant compounds, which contribute to our immune system, as well as resistant starch which is important for gut health.

Broadening your diet, and swapping new pulses and grains such as fava beans into your dishes, is an easy way to ensure youre getting a good range of micronutrients, which is vital for good health and protection from disease, she adds. Try using them to make falafel, use split fava beans in place of lentils for a dhal, or add them to casseroles as you would a bean or a chickpea.

There is an environmental upshot to all this too, says Saltmarsh. The more pulses we can get into British farming rotations the better that is for the soil and local environment.

Homedods was founded in 2012 following a project which examined what a sustainable and resilient diet would look like if it was supplied mainly from the agricultural hinterland of Norwich. One of the key things we identified was the huge benefits to be had from getting more vegetable proteins into our diet in place of animal protein, says Saltmarsh.

We then realised that most of the vegetable protein sources available on the British market are imported. Baked beans, which is the way the British consume most of the pulses in our diet, are from imported pulses.

And yet British farmers are growing pulses, particularly fava beans and a number of varieties of dried pea.

Unlike with meat, dairy or veg, freshness isnt so much of a concern, as most of this produce is sold dried or canned. But if you can buy local rather than imported produce, Saltmarsh says there may be a greater chance it will be grown to a higher standardand its more likely to arrive in your kitchen soon after harvest rather than after sitting in storage for a very long time, where its nutritional potential will start to diminish.

Continued here:
The Great British Diet: how eating pulses and grains can help you lose weight and live longer - Telegraph.co.uk

The neglect of male eating disorders

The lack of awareness of mens eating disorders truly bothers me and shows the overt ignorance of how body image affects young boys.

I, a cisgender female, heard and saw the same things that a lot of my peers experienced growing up. I played with the Barbie Dolls with hourglass figures. I watched Glee and Pitch Perfect, where the fat friend was the comic relief and rarely got the main love interest. I heard the insults and experienced the bullying that came with being an overweight, African American girl. I suffered from an eating disorder, where I wouldnt eat, to ensure that I would start losing weight and go down a dress size or two.

I got tired of shopping in the womens section when I was still a little girl. At a certain point in my life, my body image actively reflected my self-worth. Then studies were publicized that focused on an increase in self-harm and eating disorders in young girls due to the lack of realistic body types in the mainstream media. It became a regular thing to talk about girls body image, the negative effects of photo editing and how the supermodel body often came at a cost. And I felt liberated. I felt heard.

But theres a neglected population who experiences the same struggle-men. They experience the same social pressures to fit a certain body type in order to get the girl. They feel the need to look a certain way to fit into society. Except the main goal isnt always to lose weight, but to also gain muscle. How does this not receive the same amount of attention and intervention?

Boys often suffer from reverse anorexia or bigorexia, a disorder with all the psychological features of anorexia, except theyre pushing it in the opposite direction. In boys, mannerisms of eating disorders appear like girls, such as rigid eating rituals, avoiding situations that involve food, having unusual behaviors around food (cutting food into small pieces, pushing food around the plate) or constantly critiquing their physical appearance.

Oftentimes, habits that are harmful to boys can hide in plain sight. According to the Child Mind Institute, behaviors such as excessive exercise and binge eating are considered expected and accepted behavior for males in western society.

From 1999-2009, hospitalizations involving eating disorders for male patients increased by 53%, according to the National Eating Disorders Association (NEDA). In 2007, men made up 25% of individuals with anorexia nervosa, 36% with binge eating disorder and 25% with bulimia nervosa. A 2014 study found that men suffering from subclinical eating disordered behaviors were almost as common as women. Subclinical behaviors include binge eating, purging, fasting and taking laxatives.

This silent epidemic has long-lasting psychological and physical effects. My main concern lies in the lack of media coverage and societal acceptance of conversation about this harmful practice in boys and men. It seems hypocritical, to be honest, to preach and call for open communication and acceptance, but to only focus this accepting ideal on one facet of our population.

From what Ive seen in recent years, weve accepted women who are labeled as overweight and curvy, they get the male love interest with the socially accepted body type. We view their union as loving and accepting herself and realizing her value. But on the flipside, if a man is labeled as overweight or not of a muscular stature, and desires a skinny, supermodel type, hes batting out of his league.

The next step is to take action.

There are several organizations that provide helplines with eating disorders, both virtually and through phone hotlines. One website, 18percent.org, provides a support community for mental health including eating disorders. Simply go to their website and sign up with your email address and you will receive an invitation to their Slack community. Another virtual option is through the Alliance of Eating Disorders Awareness. This organization has Zoom meetings for support groups, as well as in-person options.

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The afflicted and ignored The Hawk Newspaper - The Hawk

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