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In a recent study published in Scientific Reports, researchers investigated the association between plant-based diets and oxidative biomarkers by calculating the plant-based diet index score and determining the levels of urinary biomarkers for oxidative stress in professional footballers.

The accumulation of reactive oxygen species in the body leads to the damage of protein, lipids, and deoxyribonucleic acid (DNA), which is known as oxidative stress. The concentrations of 8-hydroxy-2-deoxyguanosine (8-OHdG) and F2alpha-isoprostane (F2a-IP) in urine have often been used as markers of oxidative stress. Diets that are largely plant-based have been thought to reduce oxidative stress and protect against reactive oxygen species.

Plant-based diets are also becoming increasingly popular, especially among athletes who have high energy and endurance requirements. These diets are categorized based on the proportion of plant to animal-based components in the diet. They range from completely plant-based, such as vegan diets, to semi-vegetarian diets that include some animal-based components.

Given that football is a sport that consists of activities such as intense bursts of running, jumps, and sprints that require high energy levels, adherence to nutritional diets is vital to the performance of footballers. They provide an ideal group to investigate how plant-based diets are associated with oxidative stress.

In the present study, the researchers compared the levels of urinary biomarkers F2a-IP and 8-OHdG and the plant-based diet index scores between professional male footballers and matched non-athlete controls to examine whether plant-based diets were associated with decreased oxidative stress.

Footballers who had at least two years of professional experience and had strict training schedules were included in the study if their metabolic equivalent of the task was greater than 3000 minutes per week. They were also required to be non-smokers and not consume alcohol or take any antioxidant supplements. Healthy males with matched ages and body mass index (BMI) measures who had a metabolic equivalent of task between 600 and 3000 minutes per week were included as controls.

Interviews were conducted to determine the medical history, food intake data, physical activity levels, and general information on nutrition from all the participants. Anthropometric measurements such as height and weight were measured to calculate the BMI, and urine samples were obtained to measure the oxidative stress biomarker levels. A questionnaire was also used to determine physical activity levels.

A semi-quantitative food-frequency questionnaire was used to determine the food intake of all the participants over the previous year, including the consumption of specific items being determined in terms of grams per day. The plant-based diet index score was calculated using this information, and the results were used to classify the diets into three major groups healthy plant foods, less healthy plant foods, and animal foods.

The healthy plant foods diets consisted of vegetables, fruits, nuts, whole grains, legumes, coffee, tea, and vegetable oils, while the less healthy plant food diets consisted more of refined grains and sugar-sweetened beverages and desserts. The diets that were predominantly animal food-based consisted mainly of meat, eggs, seafood, fish, dairy, and animal fat.

The results showed that the plant-based diet index score of the footballers was significantly higher than that of the matched non-athlete controls, but the healthy and unhealthy plant-based diet index scores that were separately calculated based on the diet groups were not significantly different for the footballers and non-athletes.

Furthermore, plant-based diets were found to be linked to lower levels of the oxidative stress biomarker F2a-IP in the urine samples of all participants, indicating improved antioxidant status due to plant-based diets. Compared to non-athletes, footballers were also found to be more adherent to plant-based diets, as hypothesized by the researchers.

Footballers were found to consume more vegetables, fruits, legumes, and nuts than non-athletes, while the consumption of total and animal fats was lower among footballers than non-athletes.

The researchers also discussed the potential role of antioxidants and polyphenols present in plant-based diets in lowering oxidative stress. They also discussed findings from other studies that found inverse associations between F2a-IP concentrations and vegetable components such as lycopene, beta-carotene, and lutein, suggesting that diets rich in vegetables lower oxidative stress.

Furthermore, dietary fats are known to increase the production of F2a-IP and influence the concentrations of F2a-IP transporters in plasma, which could potentially explain why diets low in dietary fats were associated with lower F2a-IP levels in the urine.

Overall, the results suggested that adherence to plant-based diets among footballers was linked to lower levels of the oxidative stress biomarker F2a-IP in urine. Additionally, the plant-based diet scores also showed that footballers were more likely to adhere to nutritional plant-based diets than non-athletes.

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A plant-based diet and its relationship with oxidative biomarkers in footballers - News-Medical.Net

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Wolves are powerful apex predators that live in packs with a fascinating social hierarchy. Despite being widespread in the past, wolves were extirpated from many areas. They now inhabit thirteen states within the United States, although the majority of the countrys wolves inhabit Alaska. However, populations are gradually recovering in many areas, including Washington. So, keep reading to learn about wolves in Washington State, including where they live and what they eat.

Washingtons wolf population is steadily increasing.

Armelle LL/Shutterstock.com

There are currently 216 wolves in Washington State, based on the figures from the latest official wolf count in 2022. These are comprised of 37 different packs, of which 26 feature successful breeding pairs. The figures were released in April 2023, and as of yet, there are no records available from the 2023 survey.

Washingtons wolf population has been increasing for the last fourteen years. The figures from this wolf count are an increase on the previous years, which found a population of 206 wolves that were located within 33 packs and included 19 pairs of breeding animals.

Wolves remain a federally endangered species in the western two-thirds of the state but are no longer federally protected in the remaining area. However, they are still considered to be a state-endangered species across the entire area, making it illegal to kill or harass them.

Wolves are highly adaptable animals and are capable of living in a variety of habitats, although they do tend to prefer to live in forests and mountainous regions. Most of Washingtons wolves live in the north and northeastern regions of the state, although there are a small number of packs in the southern half.

Wolves were once much more widespread across the state but were extirpated from the state by the 1930s. This was largely due to human-wolf conflict and the hunting of wolves over a long period of time. However, after being absent from the state for more than 50 years, wolves returned to the state.

Wolves were never officially reintroduced to Washington but have gradually recolonized in the state, having travelled across the border from neighbouring states. By 2008, it was confirmed that there was a pack in Okanogan County and that they had successfully given birth to cubs. The number of packs and wolves has continued to grow steadily in the state since then, and their range has gradually expanded. In particular, packs have recently recolonized in the South Cascades in the winter of 2022-2023.

Wolves are powerful predators they typically prey on large mammals.

AB Photography/ via Getty Images

Wolves are apex predators, which means that they are at the top of the food chain and have no natural predators. Their diet typically consists of large ungulates, such as moose, deer, and elk. However, if food is scarce then they will turn to smaller animals, such as rabbits, hares, and beavers.

Wolves are pack animals, and the structure of the pack is vitally important when hunting for food. By working together in a pack, wolves are much more likely to have a successful hunt than if they were working alone, particularly when they are hunting a larger animal. When it comes to hunting larger animals, the wolf pack will typically pursue the prey and then spread out to surround it before moving in for the kill.

Although wolves can be considered as having a somewhat opportunistic nature when it comes to their diet, they are actually incredibly important to the ecosystem. This is because they can keep the populations of prey animals in check. This not only helps to maintain an appropriate predator-prey balance, but it can also stop animals such as deer from over-browsing their habitat. This then allows the vegetation to recover and can prevent animals from starving. Additionally, wolves will often prey on sick and injured animals the weakest in the herd which keeps populations healthy and strong.

Wolves are not usually dangerous to humans unless they are threatened in some way.

Holly Kuchera/iStock via Getty Images

Although wolves are powerful predators, they are not typically dangerous to humans. Wolves are very shy and secretive animals and are scared of humans, much preferring to stay out of our way. There are no documented records of any wolf attacking a human in Washington State, and the risk of being attacked by one is very low. However, there are occasions when theres a greater risk of an attack if a wolf is threatened or provoked. Therefore, if you do encounter a wolf, its important to remember to remain calm. Never attempt to run away as the wolf will be more likely to give chase. Instead, you should stand tall but back away slowly.

Although the risk to humans is low, wolves do sometimes prey on livestock. There are several reports of livestock predation in the state, with one ranch reporting approximately 40 animals killed by wolves in a short period of time.

Many farms already try to minimize the risk of a wolf attack by implementing measures to deter them. These include carrying out lambing and calving in barns, using lights or noise to scare away wolves, using livestock guardian animals (dogs, donkeys, alpacas), and not turning out very young calves into the pasture. However, Washington State has just recently approved a pilot scheme which allows the owner of the livestock to shoot the first wolf that returns to the site of a livestock predation without the need for a permit.

The photo featured at the top of this post is slowmotiongli/Shutterstock.com

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Wolves in Washington State: Where They Live, Risk to Humans, and Diet - AZ Animals

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Fermented foods have become popular in recent years, partly due to their perceived health benefits.

For instance, there is some evidence eating or drinking fermented foods can improve blood glucose control in people with diabetes. They can lower blood lipid (fats) levels and blood pressure in people with diabetes or obesity. Fermented foods can also improve diarrhoea symptoms.

But can they help you lose weight, as a recent study suggests? Lets look at the evidence.

Read more: What is kombucha and how do the health claims stack up?

Fermented foods are ones prepared when microbes (bacteria and/or yeast) ferment (or digest) food components to form new foods. Examples include yoghurt, cheese, kefir, kombucha, wine, beer, sauerkraut and kimchi.

As a result of fermentation, the food becomes acidic, extending its shelf life (food-spoilage microbes are less likely to grow under these conditions). This makes fermentation one of the earliest forms of food processing.

Fermentation also leads to new nutrients being made. Beneficial microbes (probiotics) digest nutrients and components in the food to produce new bioactive components (postbiotics). These postbiotics are thought to contribute to the health benefits of the fermented foods, alongside the health benefits of the bacteria themselves.

Read more: Space travel taxes astronauts' brains. But microbes on the menu could help in unexpected ways

A study published last week has provided some preliminary evidence eating kimchi the popular Korean fermented food is associated with a lower risk of obesity in some instances. But there were mixed results.

The South Korean study involved 115,726 men and women aged 40-69 who reported how much kimchi theyd eaten over the previous year. The study was funded by the World Institute of Kimchi, which specialises in researching the countrys national dish.

Eating one to three servings of any type of kimchi a day was associated with a lower risk of obesity in men.

Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle). And women who ate two to three serves a day of baechu were less likely to have obesity and abdominal obesity.

Eating more radish kimchi (kkakdugi) was associated with less abdominal obesity in both men and women.

However, people who ate five or more serves of any type of kimchi weighed more, had a larger waist sizes and were more likely to be obese.

The study had limitations. The authors acknowledged the questionnaire they used may make it difficult to say exactly how much kimchi people actually ate.

The study also relied on people to report past eating habits. This may make it hard for them to accurately recall what they ate.

This study design can also only tell us if something is linked (kimchi and obesity), not if one thing causes another (if kimchi causes weight loss). So it is important to look at experimental studies where researchers make changes to peoples diets then look at the results.

Read more: Is apple cider vinegar really a wonder food?

There have been several experimental studies looking at how much weight people lose after eating various types of fermented foods. Other studies looked at markers or measures of appetite, but not weight loss.

One study showed the stomach of men who drank 1.4 litres of fermented milk during a meal took longer to empty (compared to those who drank the same quantity of whole milk). This is related to feeling fuller for longer, potentially having less appetite for more food.

Another study showed drinking 200 millilitres of kefir (a small glass) reduced participants appetite after the meal, but only when the meal contained quickly-digested foods likely to make blood glucose levels rise rapidly. This study did not measure changes in weight.

Another study looked at Indonesian young women with obesity. Eating tempeh (a fermented soybean product) led to changes in an appetite hormone. But this did not impact their appetite or whether they felt full. Weight was not measured in this study.

A study in South Korea asked people to eat about 70g a day of chungkookjang (fermented soybean). There were improvements in some measures of obesity, including percentage body fat, lean body mass, waist-to-hip ratio and waist circumference in women. However there were no changes in weight for men or women.

A systematic review of all studies that looked at the impact of fermented foods on satiety (feeling full) showed no effect.

Read more: How much weight do you actually need to lose? It might be a lot less than you think

The evidence so far is very weak to support or recommend fermented foods for weight loss. These experimental studies have been short in length, and many did not report weight changes.

To date, most of the studies have used different fermented foods, so it is difficult to generalise across them all.

Nevertheless, fermented foods are still useful as part of a healthy, varied and balanced diet, particularly if you enjoy them. They are rich in healthy bacteria, and nutrients.

Read more: Im trying to lose weight and eat healthily. Why do I feel so hungry all the time? What can I do about it?

Some fermented foods, such as kimchi and sauerkraut, have added salt. The latest kimchi study said the average amount of kimchi South Koreans eat provides about 490mg of salt a day. For an Australian, this would represent about 50% of the suggested dietary target for optimal health.

Eating too much salt increases your risk of high blood pressure, heart disease and stroke.

Read more: Remind me again, why is salt bad for you?

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Can kimchi really help you lose weight? Hold your pickle. The evidence isn't looking great - The Conversation

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Any veteran of the diet wars is all too familiar with the stress and strain of never being able to claim victory over the scale. And once we turn 40, that battle feels even more difficult. Tactics that used to work suddenly fall short, while a new wave of symptoms like brain fog, low energy and insomnia hit. The almost universal fallout from hormonal changes is weight gain, confirms triple-board-certified ob-gyn Anna Cabeca, DO, bestselling author of The Hormone Fix. But she assures, Even during and after menopause, we can lose weight and keep it off. Keep reading to discover exactly how to stop menopause weight gain by using Dr. Cabecas ingenious diet cycles.

It seems like gaining unwanted pounds is an inevitable part of menopause for most women. But what exactly is causing that weight gain at midlife? It has a lot to do with hormonal fluctuations. While youthful, reproductive hormones decrease as we approach menopause, other hormones that age the body (like insulin and stress cortisol) increase, explains Dr. Cabeca. (She has a lot of personal experience with menopause since she went through it herself twice!)

This hormone shift causes inflammation to rage throughout the body. And scientists know that body-wide inflammation triggers fat cells to shut off their fat-burning powers. Quickly, the body gets locked in a phenomenon called weight-loss resistance, which Dr. Cabeca estimates affects up to 90% of women over 50. Unfortunately, a Johns Hopkins University study found that only 1 in 5 US-based ob/gyns have received formal training in menopausal medicine.

Even if most doctors aren't helpful in this area, there are good reasons to want to fight off menopausal weight gain on your own. According to Brazilian research, as a womans size increases, her menopausal symptoms worsen. Dr. Cabeca says, Women in America suffer greater menopause-related issues up to 800% more than other women around the globe.

Dr. Cabeca witnessed this discrepancy as she watched her mother age rapidly through menopause and pass away from heart disease at 67, while family members in other countries lived into their 90s. After traveling the world studying how women eat, Dr. Cabeca concluded, Our diet is to blame. She determined, Menopause is natural, but symptoms and weight gain are optional.

The good news: It doesnt take a major diet overhaul to rebalance hormones and melt fat during menopause. And surprisingly, its not about adopting one diet for the rest of your life.

Through clinical research, Dr. Cabeca discovered that switching up your eating habits for just six days reboots your metabolism, making weight loss easier. So she created several short dietary pauses in which you stop consuming certain foods like sugar, grains or meat for a brief period of time to reset your metabolism. (For example, you can start a plan every Monday and enjoy a cheat day every Sunday before cycling on to the next mini plan.)

Just like you have to change up your exercise routine, you have to change your eating routine to keep your metabolism on its toes," explains Dr. Cabeca. But how? By switching things up, we make the body more insulin-sensitive, allowing women to drop one dress size a week, says Dr. Cabeca. Her plan also increases body stores of oxytocin (the joy hormone), which counteracts the inflammatory stress of cortisol, while naturally suppressing appetite.

Related: The Power of Carb Cheat Days to Restore Metabolic Flexibility

Quick-switching between plans can melt away the weight that accumulates in the midsecton during menopause. In a University of Southern California study, subjects on a short-burst diet had 86% less belly fat after three months than those on a standard diet. Study author Valter Longo, PhD, has seen that dieters doing short detoxes take 413% more inches off their waist compared to nondieters. He assures, The body is better able to regulate everything after five days. It goes back to functioning optimally.

These short dietary resets also guard against weight-loss resistance and its related health risks. In another study, folks who used a short liquid plan then leapfrogged to another healthy plan shed triple the weight and were 250% more likely to get off blood-pressure meds than those who stayed on one diet. The Detox Diet author Elson Haas, MD, says, Its a tremendous kick start!

These programs are responsible for tens of thousands of women preventing and reversing menopause symptoms, says Dr. Cabeca. For example, one of Dr. Cabecas patients went from having 60 hot flashes a day to zero! Other patients got off Rx medications for diabetes and cholesterol. Julie Trnavsky, 64, dropped 80 pounds and soothed her adrenals. I feel better than Ive felt since my 30s. Keep scrolling to try the plans for yourself and find Karen's success story of losing 92 pounds...

Choose one of the following mini plans, created by Dr. Cabeca, to start rebooting your metabolism. Each one allows you to diet for six days and feast for one, before moving to the next mini plan or repeating your favorite. No matter which plan you choose, always eat three meals a day, pausing to avoid sugar, alcohol and processed carbs for the week.

On the six-day keto-green plan, you limit carbs and pause inflammatory foods, namely grains, eggs, butter, legumes, nightshades (like tomatoes and eggplant), nuts and seeds. Focus mostly on eating healthy fats (avocado and olive oil), then protein (meat, fish) and limit carbs from fruit and veggies to 40 daily grams. Your dinner formula: 1 protein serving + 2 servings of low-carb vegetables + 1 to 2 fat servings. Try this sample meal: Stir fry with sliced chicken thighs plus steamed veggies and cauliflower rice.

This mini plan is great to use if youre struggling with blood sugar. It stabilizes levels, which is good news for women who suffer from hot flashes that are caused by blood sugarimpacted changes in blood pressure. Also incorporate these helpful plan tips

On this six-day plan, youll pause all food groups except animal products: meat, fish and eggs. (Try hard-boiled eggs for breakfast, chili for lunch and fish for dinner.) This plan is an effective way to smash past a weight-loss plateau, says Dr. Cabeca. Protein can help you spot-reduce your tummy, so expect to lose a pound a day or more. (Click through for amazing carnivore before and after photos.)

This approach is also ideal for people who are bothered by aches and pains or autoimmune symptoms. It also supports healthy blood vessels to ease hot flashes. Some users call it a pain eraser. And thanks to the amino acid arginine, found in meat, this plan helps restore muscle tissue lost with age. Also consider these top tips:

Opt for anti-aging protein. Sip a cup of collagen-rich bone broth to quell cravings between meals. Functional medicine expert Amy Myers, MD, says, Collagen turns your body into a fat-burning machine, even when youre at rest!

For six days youll pause acid-forming foods like meat and cheese and enjoy three alkalinizing plant-based meals a day. Reach for fruits, veggies, beans, tempeh, tofu, lentils and seeds, plus healthy fats and healing spices like garlic. For a sample meal, try hearty red lentil soup made with veggie broth.

This plan is great for women struggling with menopausal constipation. Most of us dont get enough fiber and dont realize how constipated we are, says Dr. Cabeca, but this fiber-rich plan restores regularity while maintaining the ketosis of a low-carb diet. (Click to learn more about following a 30-day plant-based diet plan.) Also, check out these bonus tips

Chew well. To extract the healing properties of hard-to-break-down plant proteins, slow down and really chew your food, says Dr. Cabeca. Not only will you digest food more easily, research shows that chewing 40 times per bite curbs production of hunger hormones.

Eat probiotic foods, like coconut-milk yogurt and fermented sauerkraut, which heal the microbiome to improve digestion and ease pain and bloat. As a result, youll shed what Dr. Cabeca calls toxic waist that collects in the midsection.

To boost energy and improve your mood youll pause solid foods on this liquid detox plan, built around juices, broth, caffeine-free teas and smoothies made with leafy green veggies, low-sugar fruit and nuts. Try whipping up a delicious smoothie bowl made with 1 cup unsweetened cashew milk, 1 cup spinach, 12avocado and a dash of cinnamon. Top with berries and unsweetened coconut.

Related: The Delicious Heavy Metal Detox Smoothie That's Freeing Women From the Toxins That Make It Impossible to Lose Weight

This plan is ideal for people who are plagued by anxiety or worry. Dr. Cabeca says, In one smoothie you can sip a combination of nutrients that reduce cortisol, normalize insulin, regulate estrogen levels, improve mood and increase metabolism. In one study conducted by Thomas Jefferson University Hospital, all the women on a similar plan felt less anxious and depressed in a week. Top tips

Feast on gratitude. This is a detox, so youll also detox from negative thoughts and focus on what youre grateful for, says Dr. Cabeca. This quiets the brain to reduce cravings.

Add fat. Start the day with 2 Tbs. of olive oil and a squeeze of lemon. It gives the body nutrients that end cravings, says Dr. Cabeca. At first, women think, Im not doing that, but soon they look forward to it. And the weight-loss results are insane.

Related:This Surprise Olive Oil Trick Is Helping Women Over 50 Balance Blood Sugar to Lose Weight Effortlessly

To keep slimming after cycling through these dietary pauses, simply introduce some carbs (healthy non-keto meals) back into your routine. If you find symptoms or pounds creep back, return to the mini plans to reset. Find additional recipes and Dr. Cabecas extra fifth pause plan, check out her book MenuPause.

Looking at happy photos from her daughters wedding, Karen Evans felt a pang of regret knowing she was at her highest-ever weight for that special day. She realized, I may not be able to change these photos, but I can make other changes

Not knowing where to start, Karen joined her local TOPS.org support group for advice. There, she was encouraged to explore different ways of eating. She experimented with a low-carb keto plan, slowly refining her habits along the way and seeing great results. At times, she focused on eating more meat or green veggies, next she set her sights on making Instant Pot soups and other times she mastered plant-based food swaps like lettuce-wrap sandwiches and zucchini noodles. Karen had been facing curveballs with her weight for decades, but finally, she was the one throwing her metabolism some helpful change-ups. I was trying new things all the time, she recalls. My knowledge and TOPS came to my rescue!

As the weight steadily came off, a doctor praised, Keep up the good work! All told, Karen ditched six pant sizes, along with chronic knee pain, fatigue and emotional eating. Now, shes hopeful her nutrition tweaks will lengthen her life. She says, At 75 years of age, I believe I am healthier than Ive ever been!

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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For more on weight loss after age 50, keep reading!

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Top Doc: "Even During & After Menopause We Can Lose Weight & Keep It off" Here's How - Yahoo Life

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No matter how much work you do to unlearn diet cultures brainwashing or feel comfortable in your skin, there are going to be days when you feel bad about your body. Think about it: We live in a society that constantly tells us smaller is better, and that getting as close as possible to the thin ideal will earn you love, acceptance, and dignified treatment.

Humans are deeply relational and need to feel a secure sense of belonging, Amber Stevens, PsyD, clinical director of Galia Collaborative in Cincinnati, Ohio, tells SELF. The constant pursuit of shrinking our bodies through dieting has historically been one of the more effective ways to reduce the threat of judgment from others.

But the reality is that dieting rarely leads to long-term weight loss (in fact, it tends to cause weight gain, research shows). In my experience as a dietitian who helps people recover from eating disorders, Ive seen firsthand how food restriction tends to do far more harm than good. Ive also seen how easy it is for folks to fall for the big promises of every new weight-loss fad and dive in headfirst, forgetting about all the ways diets have failed (and hurt) them in the pastor believing that this time will be different.

Thats where a little self-reflection can help: Remembering your past experiences is a powerful tool for resisting the (understandable) temptation to follow food rulesand working toward the food and body peace you deserve. The next time youre feeling like crap about your body and thinking a diet might be the answer, try the exercise below to see the full picture of how this same scenario has played out in the past.

Reflect on your previous experiences with diets to remind yourself that they ultimately didnt deliver on their promises. Maybe you went on a low-carb plan that left you dreaming of baguettes every nightand eventually binging on chocolate chip cookies every weekend. Maybe you had some success with calorie counting for a couple of months several years ago, only to find yourself obsessed with your tracking app, turning down dinner invitations with friends, and back at your starting weight a few months later.

The more we look at the evidence that diets have failed us, the more we can come to terms with the fact that theyre a money-making ruse, Dr. Stevens says. We have been sold a bill of lies that eventually dieting will work, and that if it doesnt result in permanent weight loss, its our fault rather than the fact diets are designed to fail. The shame that this creates can be incredibly difficult to climb out of. Use your list of the ways diets have failed you as proof that theyre to blame, not you.

Equally important is thinking about all the things you could gain from unlearning diet cultures BS, which can be hard to imagine if youve never actually given yourself a chance to experience them. So heres another quick exercise to try:

Think about what youd do differently in your day-to-day life if you werent worried about what would (or wouldnt) happen to your body as a result. If people have spent countless hours trying to adhere to strict eating or exercise rules, they realize they have a lot more free time when they give these things up, Abby Chan, RD, co-owner of Evolve Flagstaff in Flagstaff, Arizona tells SELF.

Go here to read the rest:
Try This 5-Minute Mental Exercise the Next Time You Feel Crappy About Your Body - Self

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Cycling is well known for its health benefits. It can boost mental health and increase the performance of the cardiovascular system. It is also seen as a great method for losing weight but how true is that and whats the right way to go about it? In this video, Ollie helps us understand it.

The relationship between cyclists and weight has forever been complicated. It is simple physics that if you lose some excess weight and retain your power, you will ride faster especially as the road points upwards. It is also no secret that the overwhelming majority of riders could drop a kilo or two without experiencing any issues, however, how this is done is where the problems really come into play.

Disordered eating is an affliction that is not reserved for professional riders looking to squeeze out every performance gain they can on the hunt for the lightest possible physique. Any performance-based rider who keeps an eye on the scales can find themselves at risk of developing an unhealthy relationship with food.

This statement sounds like complete rubbish on the face of it. We have long been told that exercise is one of the key components of weight loss and that without a fair amount of physical activity, it would be a hard ask to shed some pounds.

A recent study looked at something called the constrained energy model that was devised by a scientist called Ponser. The research looked at the behaviour around exercise and found that people who participated in physical activities, such as long bike rides, would conserve energy elsewhere in the day. This is something we can all relate to after getting in from a long tough ride. The sofa is all too inviting and more often than not, where we find ourselves for the rest of the day.

The saying goes, You cant out-exercise a bad diet and that is exactly what Ollie focuses on here. The solution for losing weight is not to ride your bike for more hours per week, instead, it is to be aware of how you are fueling your body.

The number one thing to avoid if you are looking to lose weight and keep it off is any fad diet. It is possible to find some level of success with these diets however it is typically short-lived, difficult to maintain and will ultimately end in a blowout. More often than not that results in weight gain rather than weight loss.

Wherever you turn online youll likely be bombarded with influencers promoting their diet surrounded by bold claims that make it sound like exactly what you have been looking for. If you dig a little deeper most of these diets are based on zero scientific research.

Fad diets tend to draw you in by offering fast results or making it sound incredibly easy by allowing you to eat your favourite foods. The harsh reality is that there are no shortcuts to sustainable and manageable weight loss. To go about things properly the process should be slow with small changes made over a larger period.

Consuming fruits and vegetables is a great way of eating plenty of food to feel full, without cramming the calories in. When compared to processed foods, fruits and vegetables contain far fewer calories per gram consumed as well as providing vital micronutrients for good gut health along with a generous helping of fibre.

It comes as quite a shock to find out that around 75% of the world's food comes from just 12 plants and five animals. This lack of diversity in our diets is far from beneficial for our health as it can leave massive gaps in the vitamins, minerals and nutrients that we need. As a rough guideline aim to consume 30 different plants a week. This can come from fruits, vegetables, nuts, seeds, beans and spices.

At the other end of the spectrum, we have ultra-processed foods. These are often nutritionally lacking but calorically dense. These foods are also far more easily absorbed into the body meaning that they can cause far greater spikes in blood sugar levels, contribute to weight gain and reduce the diversity of your microbiome. As the name suggests these foods have a combination of hard-to-pronounce chemicals in the absence of fibre, further reducing the benefit of consuming these foods.

It might not come as a great surprise to find out that the more research that is carried out on the chemicals used in ultra-processed foods the more it appears that these could harm health.

But how exactly can you spot an ultra-processed food? There are plenty of foods out there that have some level of processing so how can we identify the ones that are ultra processed? The easiest way is to use a method devised by Brazilian scientist Carlos Montero which is to ask yourself the following questions. Does it come in plastic packaging? Does it contain one or more ingredients that you wouldnt typically expect to find in the kitchen?

With this in mind, it becomes a rather shocking statistic that for Brits and Americans more than half of our calories come in the form of ultra-processed foods. When you realise that things such as breakfast cereals, premade sandwiches, bread and yoghurts all fall under the umbrella of ultra-processed it becomes clear just how much of an issue it really is.

On long endurance rides having a source of fuel that is calorie-dense and quickly absorbed by the body can be a benefit. Fuelling purely on natural foods such as fruits and nuts is great however these can take a long time to get absorbed into the body and can offer a slow and steady release of energy.

Sometimes this is not what is needed and being able to get valuable glycogen to your muscles as fast as possible is required. This is where specific ultra-processed nutritional products come in and serve a valid purpose.

This is another counterintuitive step. We are often told the best way to lose weight is to count your calories so you can form a slight calorie deficit to allow body fat to be used to fill in the gap. We have to eat a bit of humble pie here and admit that some of our advice in the past has been to count calories; however, fresh research has shown that this is simply not an effective way to go about sustainable weight loss.

Although this is a method we are all familiar with, it might surprise you to find out that there have been zero long-term studies that have shown that calorie restriction has led to weight loss beyond the initial few weeks. From a simple thermodynamics approach, the logic behind calorie restriction checks out, the issue is the human body is not a machine. When the amount of calories coming in is reduced the body simply adapts to this by altering your metabolic rate. This means that if you restrict calories, your body will adjust the rate at which it burns the food to match.

The issue with calorie counting is that it massively simplifies what is actually a very complex process. Calorie counting is incredibly hard to do with any level of accuracy as foods can differ in their caloric content with the regulations only stipulating that labels have to be correct +/- 20%.

Firstly the unit of a calorie is as far removed from how we use them in our bodies as it is possible to be. One calorie is a measure of the amount of energy it takes to warm 1cm^3 of water by one degree Celsius. Then there is how food caloric values are calculated which has remained largely unchanged since the 1800s which involves incinerating the food to see how much energy is released.

The issue with this is humans are not incinerators and although we refer to the energy of food being burnt off we dont actually have a furnace inside us. This means that the calorie data we see is heavily caveated all the way from the unit through to what the caloric value of food actually means for us.

One of the easiest ways for weight loss to become unsustainable is to make it too rigid and difficult to follow. Trying to stick to whole foods religiously or exclude food groups can make it incredibly difficult to follow and can have you fighting an eternal battle for cravings and tastes that you enjoy.

Instead, everything should be in moderation and being aware of what you eat and having some broad guidelines to follow on what you are looking to consume is the best way to take a holistic and sustainable approach.

Consistency is the biggest component of weight loss so having a treat once in a while will not throw everything out of the window. Equally, stress has been associated with weight gain so adding stress in the form of a restrictive diet could have counterproductive results.

Blood sugar spikes are when easily absorbed foods are consumed rapidly causing the level of sugar in the blood to increase very quickly. They are attributed to numerous negative health outcomes when spikes are commonly repeated day after day.

Something that a lot of us can all benefit from is spending a little bit longer chewing our food. Not only does it allow us to enjoy the taste and texture of the food more but it also slows down the rate at which the components of the food are absorbed, including sugars.

As cyclists, we typically consume more carbohydrates than the general population which can lead to blood sugar spikes. The best time to consume a lot of these carbohydrates is whilst we are exercising as our body is in a different metabolic state that is more adept at processing and using carbohydrates than when sedentary.

Sleep is one of the other vital components attributed to weight loss, with poor sleep linked to health issues such as type two diabetes and heart disease. It goes one step further than this with studies showing that people who consistently get insufficient sleep are at greater risk of obesity and weight gain.

The hormones present in your body after a poor night's sleep can leave you feeling hungrier and have you reaching for sweet foods more so than if you had a restorative sleep. So putting in the effort to establish an evening and morning routine that facilitates adequate sleep can seriously help your weight loss ambitions.

Do you have any experience with weight loss, we would love to hear your thoughts and stories in the comments section below. For even more fitness features like this one head over to the fitness section of the website.

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The truth behind cycling and the science of weight loss - Global Cycling Network

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Answer:

As a beginner, you can try five below steps to lose weight:

Step 1: Eat in order

Drink a small glass of water before your meal to completely eliminate hunger. Start your meal with a bowl of vegetable soup to partly fill up your stomach. Consume protein dishes afterwards, and then conclude your meal with a smaller portion of carbohydrates.

This eating order helps you to better control your calorie intake.

Step 2: Increase your vegetables and protein intake for each meal

Eating too few vegetables and protein food sources may lead to an imbalanced meal. Consuming these nutrition groups also keeps you full for a longer time, which can prevent quick hunger and cravings, some of the things that make it hard to lose weight.

A standard main meal should keep you full for four to six hours. To achieve this, people weighing between 50 and 70 kg should consume at least 20 to 25 grams of protein and two servings of vegetables per meal. This is equivalent to a bowl of steamed greens or two hand-size plates of salads.

You should always have a plate of vegetables and a bowl of soup on the table, along with readily available sources of protein like eggs, seaweed, lean chicken floss, or mushroom floss to increase your protein intake in each meal.

A woman in sportswear holding an apple and a tape measure. Illustration photo by Freepik

Step 3: Replace refined with whole grains carbohydrates, chew thoroughly, and extend your mealtime to at least 25 minutes

Starch is one of the essential macronutrients that need to be consumed daily, accounting for 30% to 60% of vital energy. Therefore, replacing refined starches (those without bran or husk) with whole grains (those with bran and husk) is a top priority in the journey towards a healthy diet. The simplest way is to substitute white rice with brown rice, or other options like quinoa, oats, barley, or incorporate various legumes while cooking for diversity and to avoid monotony.

Chewing your food thoroughly and extending your mealtime to at least 25 minutes is essential. Chewing thoroughly helps reduce mindless eating and drinking, while also helping you stay full longer. 25 minutes is the time it takes for your brain to receive signals of fullness from your stomach, so maintaining a meal lasting for this period helps you feel satisfied for a longer period.

Step 4: Exercise before consuming less healthy dishes

If you plan to eat dishes that are high in oil or fried, it is a good idea to engage in at least 30 minutes of exercise before your meal. Oils are high in fat content (9 kcal/g of fat), making it easy for the body to store excess energy and not create the calorie deficit needed for weight loss.

In general, if you exercise regularly for at least 30 minutes every day, you can enjoy foods with higher fat content. Otherwise, it is better to stick to steamed or boiled dishes.

Step 5: Use healthier seasonings in your meals

You should limit the use of industrial seasonings as well as highly processed ingredients like bouillon cubes, MSG, refined salt, and refined sugar. Instead, it is more beneficial to use natural flavorings like dried shrimp, bone broth, boiled meat broth, turnips, carrots, seaweed, and healthy seasonings such as herbs and vegetable sauces.

This may be challenging because your taste buds have become accustomed to industrial seasonings, but it is crucial for gut health and overall well-being.

Dr. Phan Thai Tan

Fitness center HomeFits nutrition coach

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Five weight loss steps for beginners - VnExpress International

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Kyle Richards may be known for being one of the glamorous ladies on The Real Housewives of Beverly Hills, but the 55-year-old mom of four isn't afraid to get sweaty. This season, the reality TV personality has been open about her increased dedication to fitness and health. (Of course, in true Housewives fashion, she hasn't totally ditched the glamorher Birkin bag is a well-documented gym essential.)

I think back to when I was in my 20s and 30s, and I look better than I did then, and thats after having four kids, Kyle told Us Weekly in a December 2023 interview. The Halloween franchise star credits her recent body transformation to a mindset shift. When I was younger, I used to work out to lose weight, Kyle said. Now its for mefirst and foremost, my mental health. The fact that it makes me look good is just a bonus.

While the ER alum shared with Us Weekly that she "started working out when [she] was 15" and discussed her past struggles with an eating disorder on RHOBH, Kyle has a more holistic approach to wellness now. "Ive learned to switch things up and what my body needs," Kyle told the outlet.

And because the Bravolebrity is no stranger to sharing her life with fans, the same goes for her recent fitness and weight loss journey. Here's everything Kyle Richards has shared about her healthy habits and lifestyle changes:

The reality star opened up about her decision to get sober on RHOBH, telling her fellow cast members, Im exercising and not drinking because guess what, even if I have two glasses of wine, the next day I feel down and depressed. I cant afford to be depressed right now.

After making this lifestyle change, Kyle started "seeing results pretty fast," she told Us Weekly. "Even though I wasnt a big drinker, removing alcohol made such a difference in my skin and how I felt."

And the benefits aren't just physical. Kyle shared in a July 2023 Instagram story that abstaining from alcohol has helped her anxiety. As someone that has always struggled with anxiety, I was very surprised to find myself surprisingly calm in situations which would normally trigger my anxiety. Safe to say its a win-win for me , she shared, per PEOPLE.

Kyle shared with Us Weekly that she first started her health and fitness journey after having a breast reduction in 2022, and that included cutting out "bad carbs," which meant "no sugar, no pasta, no bread, no alcohol."

These days, her diet is packed with lots of protein. "Breakfast is either a protein shake with a banana or oatmeal with berries. For a snack, I like apples and peanut butter or string cheese. I eat raw nuts when I want something crunchy or a healthy popcorn," she told the publication.

For lunch, Kyle opts for chicken or grilled fish on salad. And dinner is salmon, halibut, or chicken paillard with arugula and lemon.

"I like eating at home so I know whats going into my food," she added. "If I dont eat well, it affects my mood."

Although Kyle shared with Us Weekly that she has "always worked out," she pretty was doing the same workouts "on repeat." Now, the RHOBH star mixes it up a bit more. "Id go on hikes and spin. I started including weights, hot yoga [and] running, especially when going through a hard time. It really clears my head," Kyle said.

Kyle has also shared that running is one of her favorite workouts at the moment. "I just feel like running is where Im seeing the most results with my body, she said during an Amazon Live, via The New York Post. Im really enjoying pushing myself seeing how much faster I can run.

In January 2024, Kyle shared a video of herself doing some partner yoga with her instructor Alina at a resort in Punta de Mita, Mexico, where she showed off her serious core strength in a matching black-and-white workout set.

"I have always been my worst critic but now I am appreciative of my body and all that it has carried me through," she wrote on Instagram.

Now, Kyle is focused on using fitness to challenge her body, rather than change it.

"I dont want to lose any more weight. Im five-foot-two, and the heaviest I ever was was 132 [pounds]," she said. "Now, its settled at 117. [But] I need to change up my workouts because my body has become accustomed. I have this trainerCoryG Fitness on Instagramand hell email me a routine. You have to keep changing it constantly, otherwise the progress will halt."

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After the holidays, many people make dieting a New Years resolution. But winter may pose challenges if your goal is to dramatically lose weight.

Natalie Thompson, a certified nutrition specialist and certified wellness coach at the University of Rochester Medicines Center for Employee Wellness, explains why you might be fighting nature when dieting in winter.

She also shares tips for eating healthy while following our bodies natural cravings and how to spot if youre eating out of boredom rather than hunger:

While the term diet now suggests counting calories and skipping dessert, it also refers more simply to the kind of foods a group of people eat. But going on a diet suggests restricting certain foods, which can be counterproductive.

Restrictive diets are very yes or no, and they often fail because of the lack of choice, Thompson says. Thats so hard to do, especially with something as necessary as food.

Because restrictive diets lay out what you can and cannot eat in black-and-white terms, it can be difficult to stick with them for a long period.

Diets can also fail if theyre not aligned with the bodys natural inclinations. New Years resolution diets are a good example. Though the start of the year is an excellent time to reflect on lifestyle habits and make healthy changes, winter is not the best season to expect massive weight loss. Thats because our bodies hold onto calorie reserves and crave calorie-rich foods when the temperature drops.

In the colder weather, were more inclined toward sleeping and resting for longer periods, Thompson says. Our bodies crave more calorically dense foods, or rich foods. These comfort foods fill us up and give us heat from the inside out.

In the winter, there are ways to make healthy, nourishing, calorically balanced meals to suit those warm, comforting, cozy cravings, Thompson says. She suggests incorporating soups and stews into your diet using ingredients such as:

When the weather gets warmer, we naturally want to eat lighter foods. Its the perfect time to include more raw vegetables and fresh fruit in our meals. Recipes that coincide with cravings during the spring and summertime might also use:

No matter the season, try to include protein, whole grains, and fruits and vegetables in each meal. For the most part, our bodies are going to tell us what we need and what we dont need, Thompson says.

Instead of clearing your cabinets or cutting out entire categories of food from your diet, first look at your lifestyle and food behavior patterns.

Thompson encourages those who want to make a dietary change to start by finding their own definition of diet. Ask yourself, What are the foods I choose to eat? and What are the circumstances in which I eat those foods? Then, decide what you want to change.

For example, many people snack on unhealthy foods late at night. Because this habit is frequently due to boredom rather than hunger, Thompson suggests checking in with yourself about why youre eating. Then, find a fun or purposeful activity to do at the time you would normally reach for the chips or chocolate.

If youre feeling a need for rest after work, consider working a 30-minute nap into your schedule rather than watching TV for hours, which is an activity that lends itself to snacking.

Were not always intentional with food. When we turn to food for any reason, without knowing thats what were doing, thats when we get lost in the food, Thompson says. The key is to become attentive to our bodies and the person that we are, and listening to what it is that we need.

Source: Sydney Burrows for University of Rochester

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Why it's hard to lose weight in the winter - Futurity: Research News

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Crash diets may work against you and may make weight loss more difficult. Photo / 123rf

Those trying to kick-start their weight loss or wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While its true that to lose weight you need to eat fewer calories than your body uses each day, crash diets may actually work against you and may make weight loss more difficult.

Crash diets have been around for years, but have stayed popular more recently thanks to influencers and social media. Typically, these diets involve drastically reducing calorie intake to 800-1200 calories a day for a few weeks at a time. Proponents of these diets claim they can lead to rapid weight loss, which may explain why they have such a significant appeal.

Indeed, research has shown these diets can be very effective for certain people.

In a study of 278 adults with obesity, a 12-week crash diet of 810 calories a day led to greater weight loss after 12 months than people who reduced their calories only by portion control. The crash diet group lost an average of nearly 11kg versus 3kg in the moderate diet group.

Similarly, one study showed that very low-calorie diets may be beneficial for people with type-2 diabetes. The researchers found that 60 per cent of participants who ate 600 calories a day for eight weeks were able to put their type-2 diabetes into remission. They also lost about 15kg on average.

A follow-up at 12 weeks showed participants put about 3kg back on but, importantly, their blood sugar levels remained similar.

But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why about 80 per cent of diets fail with the person ultimately putting all the weight they lost back on, or even gaining more than they lost.

Your metabolism is the sum of all chemical reactions in the body. Its responsible for converting the food we eat into energy and storing any surplus energy as fat. Your metabolism is affected by many things, including diet, exercise and your hormones. Crash diets affect all these components.

With a crash diet, you consume far less food than normal. This means your body doesnt need to use as much energy (calories) to digest and absorb the foods youve eaten. You also lose muscle. All these factors lower metabolic rate meaning the body will burn fewer calories when not exercising.

In the short term, crash diets can lead to feelings of tiredness, which makes doing any activity (let alone a workout) challenging. This is because less energy is available and what is available is prioritised for life-sustaining reactions.

In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as cortisol. And over an extended period, typically months, high cortisol levels can cause our bodies to store more fat.

Crash diets can also reduce levels of the hormone T3, which is produced by the thyroid gland. Its critical in regulating our basal metabolic rate (the number of calories your body needs to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and weight gain.

Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, if not years.

If youre trying to lose weight, the best strategy is to follow a long-term, gradual weight-loss diet.

Gradual diets have been shown to be more sustainable and have a less negative impact on your metabolic rate than crash diets. Gradual diets can also help maintain energy levels enough to exercise, which can help you lose weight.

These types of diet also preserve the function of our mitochondria the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.

The ideal diet is one that reduces body weight by about 0.5 to 1kg a week. The number of calories youll need to eat per day will depend on your starting weight and how physically active you are.

Eating certain foods can also help maintain your metabolism while dieting.

Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate 11-14 per cent above normal levels, whereas diets high in carbohydrates or fats can only do this by 4-8 per cent. As such, try to ensure about 30 per cent of your days calories are made up of protein when trying to lose weight.

High-protein diets also help you feel fuller for longer. One study found that, when a participants diet consisted of 30 per cent protein, they consumed 441 calories fewer over the 12-week study period compared with a 15 per cent protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss.

While it may be tempting to crash diet if youre trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise and eat plenty of protein.

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