The One Thing Sabotaging Your Weight-Loss Goals
http://ift.tt/2kowcAU [brightcove:5668867571001 default] When certified nutrition specialist and personal trainer Jay Nixon meets with new clients for the first time, he typically hears the same opening line: “I’ve tried everything to lose weight, but I always gain it back.” And in almost every case, the reason is the same, he says: “They didn’t change anything psychologically." In his recent book The Overweight Mind, Nixon argues that only about 20% of weight-loss success is mechanical—or what you eat, and how often (and intensely) you exercise. The rest, he believes, is mental: “Getting a handle on [your] mindset is what leads to long-lasting results." Psychological change might actually feel more daunting than adding an extra serving of veggies to your plate. But Nixon promises it’s easier than you think. In fact, it can be as simple as changing your vocabulary. There are three short words he wishes everyone would ban when it comes to exercise and diet: can’t, won’t, and don’t. “Those words wrap around everything having to do with people's physical condition, to the point that they don’t even realize they’re saying [them] anymore,” he says. “They don’t have awareness around how often they use these words.” Using them less often, he says, can have a direct impact on your fitness and weight-loss success. Here, a few examples of how you can flip the script on all that negative talk. RELATED: How to Trick Your Brain Into Eating Less, According to an Expert in 'Gastrophysics' "I don't like vegetables"Nixon has found that in the context of food and fitness, people often say “don’t” because of a negative past experience. For example, if someone says he doesn't like vegetables, it could be because eating kale once made him feel sick. Or if someone says she doesn't run, it may be because she once suffered an injury from running. When his clients use the word "don't," he reminds them that “old experience doesn’t need to dictate current behavior." Then he helps them take small steps to turn those don'ts into dos. For example, he might encourage the non-runner to simply move as quickly as she can. Odds are, after a few weeks, she'll have naturally picked up the pace. "I can't do 10 push-ups"“I get clients to reframe that sentence,” Nixon says. Instead of declaring you can’t do 10 push-ups, remind yourself that you can do 1 push-up. “Every day, reapply it,” he says. So the next day tell yourself, I can do two push-ups, and keep going until you hit your goal. "I won't wake up early to work out"People who use “won’t” in a sentence like this have convinced themselves the statement is a fact, says Nixon. But the statement only feels true because of how often the person has repeated it. Again, you need to reframe the thought: Think about what you will try–say, two early mornings a week–and then focus on how to make that behavior stick. It can help to create a sense of accountability for yourself, Nixon suggests. “I try to get people to form a sort of community,” he explains, whether that means recruiting a workout buddy to meet you at the gym before dawn, or finding a friend on a similar path, who you can share your plans and progress with. Or if prefer to go it alone, start a journal, Nixon suggests. Even writing down what you will do in a journal can keep you honest, he says. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter These reframing tricks will help you stay on track no matter what phrase follows the word "don’t," "can't," or "won’t," Nixon says. No weight-loss journey is perfectly smooth, he points out. “When we hit roadblocks, we always fall back a little bit. But if you’re working on your psychology, you won’t fall as far.” Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 5, 2017 at 02:54PM
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Exercise alone alters our gut microbiota
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Two new studies suggest that exercise — independent of diet — can alter the composition of gut microbiota.
In mouse and human experiments, researchers found that physical activity — independent of diet — alters the composition of gut microbiota in a way that increases the production of short-chain fatty acids (SCFAs) that are beneficial for health. According to Jeffrey Woods — a professor of kinesiology and community health at the University of Illinois at Urbana-Champaign and the co-lead investigator of both studies — their research is the first to show that the diversity of gut bacteria can be modified through exercise alone. The first study, which investigated the effects of exercise on the gut microbiota of mice, was published in the journal Gut Microbes. This study included three groups of mice: one group of mice was sedentary, the other group had access to a running wheel (the exercise group), while the remaining group was sedentary and germ-free, meaning that they did not possess any gut microbiota due to being bred in a sterile environment. The researchers took fecal material from both the exercise and sedentary groups and transplanted it into the colons of the germ-free mice. Exercise increased beneficial gut microbesAs a result of fecal transplantation, the previously germ-free mice developed gut microbiota that had comparable composition to their donor groups. Interestingly, the germ-free mice that received fecal material from the exercise group had higher levels of gut microbes that produce an SCFA called butyrate, which is known to reduce inflammation and promote gut health. Additionally, when these mice were given a chemical that triggers colitis, or inflammation of the colon, the researchers witnessed a surprising response. "There was a reduction in inflammation and an increase in the regenerative molecules that promote a faster recovery," says study co-leader Jacob Allen, who was at the University of Illinois at Urbana-Champaign at the time of the research. Based on their findings, the researchers concluded that "exercise-induced modifications in the gut microbiota can mediate host-microbial interactions with potentially beneficial outcomes for the host." But do these findings ring true for humans? This is what the team sought to find out with their second study. Differences between lean, obese subjectsThe second study — published in the journal Medicine & Science in Sports & Exercise — included 32 sedentary adults, of whom 18 were lean and 14 were obese. The participants took part in a supervised exercise program, which involved 30–60 minutes of endurance exercise, 3 days per week, for a total of 6 weeks. Once the 6-week exercise program ceased, subjects were asked to revert to sedentary behavior for 6 weeks. Fecal samples were obtained from each participant before and after the exercise training program, and before and after the 6-week sedentary period. Throughout the study period, subjects continued with their usual diets. The researchers found that all participants experienced an increase in SCFA levels — especially butyrate — following the 6-week exercise program, but these levels declined when subjects reverted to sedentary behavior. With the help of genetic testing, the researchers found that the increase in SCFA levels correlated with alterations in the levels of gut microbes that produce SCFAs, including butyrate. Lean subjects saw the greatest increases in SCFA-producing gut microbes after exercise, the team reports, noting that their levels were much lower at baseline. Subjects who were obese experienced "modest" increases in gut microbes that produce SCFAs.
Overall, the researchers believe the findings of both studies provide firm evidence that exercise alone — independent of diet — can alter the composition of gut bacteria. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 5, 2017 at 12:12PM
Battle of the sexes: Are women fitter than men?
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When it comes to aerobic fitness exercise — such as running — women may outperform men, suggests new research.
As society is making more and more progress in the sociopolitical realm of gender equality, there are fields where, in addition to equality and fairness, physical differences between the sexes matter a great deal. Athletic training is one such field. But new research challenges the traditional belief that men are athletically superior to women. In fact, by measuring women's response to aerobic training, a new study suggests that the opposite may be true. The new study examined sex differences in the body's response to aerobic fitness; more specifically, it focused on how sex affects the body's ability to process oxygen once it starts to exercise. Thomas Beltrame, from the University of Waterloo in Canada, led the research, and the findings were published in the journal Applied Physiology, Nutrition, and Metabolism. Women outperformed men by 30 percentAs Beltrame and colleagues explain in their paper, the previous studies that have decreed men are capable of faster oxygen intake — a standard measure of fitness — than women were conducted in children and older adults. However, the matter had not been investigated in healthy young adults. So, the researchers hypothesized that in this population sample, too, the findings of previous research would hold true — men would have a faster oxygen turnover. Beltrame and team set out to test out their hypothesis. They recruited 18 healthy young participants; nine of them were male, nine female. All participants were highly active, with similar ages, weight, and levels of aerobic fitness. Participants were asked to engage in an "incremental cardiopulmonary treadmill exercise test," as well as in three treadmill exercise tests of moderate intensity. The tests revealed that "the peripheral and pulmonary oxygen extraction dynamics were remarkably faster in women." More specifically, women circulated oxygen in their body 30 percent faster than men, on a constant basis. In other words, women may be naturally more athletic. The hypothesis was disproven. Findings may change athletic trainingRichard Hughson, a professor in the Faculty of Applied Health Sciences at Waterloo and a corresponding author of the study, explains the meaning of the test results. "We found that women's muscles extract oxygen from the blood faster, which, scientifically speaking, indicates a superior aerobic system," he says. Oxygen uptake is a standard measure of aerobic fitness, and it describes the amount of oxygen that the body can take in and use per minute. As the American College of Sports Medicine explain, our oxygen consumption rate "provides a measure of the maximal ability to perform high-intensity aerobic work, [and] is strongly associated with performance and health." Therefore, a higher rate of oxygen processing means that women may be less prone to muscle fatigue and more likely to perform better athletically. They may also be more resilient, as higher oxygen processing also indicates a lower perception of physical effort. "The findings are contrary to the popular assumption that men's bodies are more naturally athletic," Beltrame says.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 5, 2017 at 11:23AM
Why You Really, Seriously Don’t Need to Diet Before Your Wedding
http://ift.tt/2ijCwW6 [brightcove:5543977660001 default] Whether you've visited the Stone Fox Bride store in New York City--which sells a selection of gorgeous gowns, headpieces, and jewelry for brides in search of non-traditional wedding day looks--or are one of @stonefoxbride's 123,000 followers on Instagram, chances are you've heard of Molly Guy. In her debut book, Stone Fox Bride: Love, Lust, and Wedding Planning for the Wild at Heart ($45; amazon.com), which hits shelves December 5, the wedding guru gets real about the pressure to shed pounds before the big day, as well as how she (kind of) overcame her own fear of the scale. Unless you grew up in a cave without fashion magazines, there’s a good chance that at some point in your life, you’ve hated your body and taken unhealthy measures to try to change the way it looks. The truth is, getting married can turn even the most self-confident lady into a shivering, self-loathing mess. Transitions, even exciting ones, are a perfect petri dish for vulnerability. In the weeks before my wedding, I felt about as secure in my appearance as I did when I was a prepubescent sixth grader with blue braces and one boob. For some hideous reason, modern-day wedding culture dictates that brides are supposed to look one hundred percent perfect walking down the aisle. Like Miss America–perfect: smiley, shiny, taut, tight, gleaming. God forbid there should be a stretch mark, cellulite dimple, split end, chipped tooth, or cracked cuticle in sight. No wonder so many brides obsess over fad diets. I’ll admit that I’ve bought into much of this stuff at one point or another. Blame it on the nineties. I came of age in an insane era when Kate Moss was queen. Homeless and on heroin was the look; drowsy, lead-lidded girls with lank hair and gold hoops in their tits who didn't eat, didn't cry, didn't care. For a good twenty years I struggled with food issues: laxatives, bingeing, purging, the works. So sad. In college I had a "nutritionist" who sold me pyramid schemes of vitamins and delivered deadpan lectures on the high glycemic index of a carrot. Beneath her firm tutelage, I’d record my daily meals in a Moleskine: tiny kale salads, one hundred calories of hard cheese, a single slice of Ezekiel bread. Then I’d have a "cheat day" where I’d pig out on Pringles and pizza. My body image insanity died down around the time I met [my now-husband], but reared up in the weeks leading up to my wedding. I couldn't get over the fact that everyone was going to be looking at me. I thought I should be on some crazy crash diet, but I wasn't, which stressed me out even more. I guess I was just feeling insecure and vulnerable, trying to control some aspect of the madness. These days my compulsion to maintain a certain weight is much less crazy than it used to be. Don’t get me wrong, it still flares up every now and then, but way less than before. Sorry to get so Oprah, but the body stuff is a lifelong journey. It comes and goes. Even today, if someone tells me, "You look really healthy," I’ll be thinking, You mean fat? Try not to use the pressure of your impending marriage as an excuse to emotionally whip yourself. If the mean wedding demon happens to pay you a visit, give him a friendly hello, then tell him to f— off. Feel Foxy, Not HungryEat, for Fox Sake: Diets beget anxiety; anxiety begets bad vibes. Trust me, you don’t have to lose weight for your wedding. Do you really want your partner committing to a skinny, withered, unrecognizable version of you? No. Most likely he fell in love and knew he wanted to spend his life with you on some random afternoon when you two were lying naked in bed after really good sex, happy and laughing and probably kind of awkward. Your hair was sticking up, your cheeks were flushed, and you were at your most radiant and comfortable and peaceful. You might have even had a little piece of food stuck in your teeth. Bottom line: You want to look like yourself. Good Shape/Bad Shape: Watch it with the fitness class packs that take place in an air-conditioned room with an instructor on a Bluetooth screaming at you to speed it up. They will most likely turn you into a fidgety, high-stress mess. Better to do something you love in moderation to get in shape: taking long walks, dance classes, bike rides, yoga. Exercising while wearing pajamas in your living room along to Jane Fonda or Richard Simmons is also hilarious. Save Face: I subscribe to the "less is more" philosophy when it comes to most things, makeup included. My wedding beauty regimen was fairly low-maintenance—although I did get my roots done, eyelash extensions, and—truth be told—a spray tan. Looking back at the pics I DEFINITELY could have done without the tan. Whatever you decide, do your damnedest not to overdo it. Sweet Dreams: I know you’ve heard it before, but getting at least eight hours of sleep a night will do wonders for your skin, vibe, and peace of mind. If you tend toward late nights and/or insomnia, I recommend turning off all devices by eight p.m., taking a warm bath with Epsom salts, and getting into bed with nothing more than a book by ten. The more you sleep, the better you feel. The better you feel, the better you look. Rise and Shine: The morning of your wedding, try to stay away from multiple cups of coffee and sugary white flour things that’ll spike your blood sugar. I’m a fan of soft-boiled eggs, oatmeal, berries, tea, and whole-grain toast with almond butter. Take a minute or two to sit silently and gather your thoughts if you can. Beyond the drama, adrenaline, and nerves is the amazing blessing of having found your person. Try to let that sink in on some level. Buy the book: $45; amazon.com
Excerpted from Stone Fox Bride by Molly Rosen Guy. Copyright © 2017 by Molly Rosen Guy. Excerpted by arrangement with Spiegel & Grau, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 4, 2017 at 02:50PM
How This Woman Has Maintained Her 125 Lbs. Weight Loss for Over 7 Years
http://ift.tt/2klzzIQ [brightcove:5599232558001 default] This article originally appeared on People.com. Samantha Call’s weight loss journey began as the result of a tragic loss. Call – who said she was “always the big girl” growing up and reached 265 lbs. by her senior year of high school – lost her father to heart disease in 2008. Her dad, who had struggled with obesity, was just 48-years-old. “I’ll never forget sitting with my [12-year-old] brother after my dad had passed, when he told me ‘Samantha, I don’t want you to die like daddy did,’ Call, now 33, told PEOPLE. “That broke my heart but gave me the drive that I needed to start my journey.” First, the Callis, Maine resident consulted with her doctor. “My blood pressure was through the roof,” says Call. “I had wanted to get gastric bypass [surgery] because I felt like I had failed so many times on diets. I couldn’t stick with it. But, my doctor pushed me to lose the weight for myself and on my own. It lit a fire under me.” In early 2009, Call found success with Atkins. And after a year and a half got down to 132 lbs. Call has maintained her weight loss for about seven years. “I’ve always been someone who loved bacon and loved eggs, that was easy to me,” Call said of her new low carb program. “How many diets can you do that you get to eat bacon and eggs every morning?” She also learned to love lean meats and vegetables, and now enjoys making her own healthy meals. “My fiancé is very supportive with what I cook us for dinner,” she says. “He’s always been a physically fit guy so it helps. He’s a huge support.” While losing weight, Call gradually added in exercise, and now works out for an hour in the morning before work. “It’s part of my daily routine,” says Call, who switches between fitness DVDs, a Pilates ball and at-home gym equipment. She even ran a half-marathon two years ago, and hopes to do more in the future. Still on Atkins, she also allows herself a cheat day once a week, but doesn’t go overboard. “I have my mind fixated on one thing that I’m going to have,” she says. For example, instead of the three large plates of fried, carb-heavy food she used to get a Chinese buffet, Call now has a small plate and maybe half an egg roll. “It’s all about portion control.” Another big change? Her confidence. Call, who was married once before, felt uncomfortable wearing her wedding dress at her previous size. “I look at those photos and it was unflattering,” she says. “I’m excited for the fact that I’ll be able to pick out a beautiful dress and feel good about myself because I was very self-conscious about myself the first time around. I’m happy that I’ll look and feel good.” Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 4, 2017 at 11:20AM
BMI: A double-edged sword in your risk of dementia
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New research reveals that having a higher BMI in midlife and a lower-than-average one later on may raise your risk of dementia.
A report on the longitudinal study, which was conducted by researchers across Europe and led by University College London (UCL) in the United Kingdom, is published in the journal Alzheimer's & Dementia. The findings may explain the mixed evidence on the relationship between higher body mass index (BMI) and dementia risk; there is some that points to higher BMI being tied to raised risk, and there is some that suggests the opposite. The reason for the confusion is because there are two things going on, says lead study author Mika Kivimäki, who is a professor in UCL's Institute of Epidemiology & Health. "One is an adverse effect of excess body fat on dementia risk," he notes. "The other is weight loss due to preclinical dementia." This might explain why those who develop dementia tend to have above-average BMI two decades before disease symptoms appear, but nearer the time of onset, their BMI is lower than healthy counterparts who do not develop it. Dementia numbers risingWorldwide, there are around 47 million people living with dementia, an irreversible, deteriorating brain disease that progressively diminishes ability to remember, think, and live independently. The risk of developing dementia rises with age, and because of the rising number of elderly people in the world, global numbers of the disease are soaring. As there is currently no cure for dementia, or even treatments that slow it down, the already huge impact that the disease has on individuals, their families, communities, health systems, and costs will become overwhelming. Estimates suggest that by 2030, there will be 75 million people living with dementia worldwide, rising to 132 million by 2050. Alzheimer's disease — a condition that gradually destroys cells and tissue in the brain — is the main cause of dementia, accounting for around 65 percent of cases. While estimates vary, it is thought that there are around 5 million people living with Alzheimer's disease in the United States, where dementia is a leading cause of death among older people. High midlife BMI means higher dementia riskFor their new study, Prof. Kivimäki and colleagues pooled and analyzed data from 39 longitudinal population studies. Altogether, the data covered a total of 1,349,857 individuals from France, Finland, Sweden, the U.K., and the U.S. All were free of dementia when they enrolled and underwent measurement of weight and height to assess their BMI. By searching hospital and prescription records and death registries, the studies had established that 6,894 of the participants developed dementia over 38 years of follow-up. When they analyzed the data, the team found that having higher BMI 20 years before onset of dementia was linked to higher risk of the disease. In addition, they found that the risk of dementia rose by between 16 and 33 percent for each five-unit rise in BMI. Five units of BMI are roughly the difference between normal and overweight and the difference between overweight and obese on the BMI scale. For a person of height 5 feet 7 inches (170 centimeters), this is equal to 14.5 kilograms (32 pounds). Do links reflect separate cause and effect?By contrast, the researchers found that the average BMI of those who developed dementia was lower in the preclinical stage just before disease onset compared with healthy counterparts who did not develop it. They conclude that when taken together, their findings suggest that the link between BMI and dementia is due to two separate processes: in one, higher BMI serves to raise disease risk long before symptoms develop, and in the other — which they describe as "reverse causation" — the preclinical stage of the disease results in lower BMI. "By dissecting these processes in stratified analyses," they note, "our study provides a plausible explanation for the inconsistencies in some of the prior studies on BMI and dementia." The team suggests that further studies are needed in order to determine what mechanisms might drive weight loss in the preclinical stage. Maybe damage to thinking and memory causes people to take less care of themselves, or perhaps there is loss of appetite due to reduced ability to smell and changes in feelings of fulness or disturbed metabolism. They also explain that the studies should explore whether the link with BMI is the same for all types of dementia, such as Alzheimer's disease, frontotemporal dementia, Lewy body dementia, and vascular dementia.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 4, 2017 at 10:22AM
Your DNA may dictate which diet works for you
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Different diets may be appropriate for different people, based on their genetic predisposition, sugggests the new study.
Whether or not a diet will work may be "written" in our genes. That's the main takeaway of an elaborate study recently published in the journal Genetics. David Threadgill, Ph.D., of the Texas A&M College of Medicine and College of Veterinary Medicine & Biomedical Sciences, is the senior investigator, and William T. Barrington is the first author of the new paper. Threadgill and his team started out from the observation that, despite national dietary guidelines, the number of Americans living with metabolic syndrome — an umbrella term for a group of cardiometabolic risk factors — has soared. In Threadgill's opinion, this occurs because dietary guidelines are built on the false premise that one size fits all. "Dietary advice, whether it comes from the United States government or some other organization, tends to be based on the theory that there is going to be one diet that will help everyone," he says. "In the face of the obesity epidemic," he continues, "it seems like guidelines haven't been effective." Threadgill and his team hypothesized that genetic differences might influence how someone responds to a diet. The researchers tested this hypothesis in mice, which, as the authors explain in their paper, are similar to humans in genetic makeup, as well as in their predisposition to develop cardiometabolic illnesses, such as heart disease and diabetes. Different diets for genetically distinct miceTo test their hypothesis, the researchers designed four genetically different strains of mice, to which they fed four different diets. The diets were designed so that they were the equivalent of four historically popular human diets: the American/Western diet, the Mediterranean diet, the Japanese diet, and the Maasai/ketogenic diet. The American diet was high in fats and refined carbs, the Mediterranean one was higher in fiber and included red wine extract, the Japanese diet consisted of rice and green tea extract, and the ketogenic diet was high in fat and protein but consisted of very few carbs. "We matched fiber content and matched bioactive compounds thought to be important in disease," Barrington explains, in order to get the rodents' diets to be as similar as possible to the human ones. The mice were also fed a control diet consisting of standard chow. The researchers monitored the mice's cardiometabolic health, measuring their blood pressure, blood sugar, cholesterol levels, and looking out for signs of a fatty liver. Levels of physical activity were also monitored, as well as the rodents' appetite and food intake. One size really doesn't fit allOverall, the three "alternative," healthier diets did seem to work for most mice, but the fourth genetic strain responded very badly to the Japanese diet. Although these mice "performed just fine on all of the other diets, [they] did terrible on this diet, with increased fat in the liver and markings of liver damage," says Barrington. As for the ketogenic diet, two genetic strains responded very well to it, and two very poorly. "One became very obese, with fatty livers and high cholesterol," Barrington says, while the other had more fat and became less physically active, despite maintaining a lean appearance. "This equates to what we call 'skinny-fat' in humans, in which someone looks to be a healthy weight but actually has a high percentage of body fat," explains the first author. As expected, the American-style diet increased obesity and metabolic syndrome in most mice. The Mediterranean diet, on the other hand, had mixed results, with some mice staying healthy, and others gaining weight. 'Precision dietetics' may yield better results"[W]hat we're finding," Barrington continues, "is that it depends very much on the genetics of the individual and there isn't one diet that is best for everyone." In their paper, the authors conclude:
The study's first author also shares some hopes for future research, saying, "One day, we'd love to develop a genetic test that could tell each person the best diet for their own genetic makeup." "There might be a geographical difference based on what your ancestors ate, but we just don't know enough to say for sure yet," adds Barrington. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 4, 2017 at 03:31AM
How to lose weight by having sex
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Sex helps us burn calories. But the benefits don't stop there.
A healthy weight is part and parcel of a healthy lifestyle. Keeping our pounds in check is good for our ticker, our bones, and our lungs. It might even keep cancer at bay, as we found out this week. But a staggering 73.7 percent of men and 66.9 percent of women in the U.S. are overweight or obese. Perhaps it comes as no surprise, then, that 66 percentof us are currently on a diet. Whether opting for a tried-and-tested Mediterranean diet or a relative newcomer, like intermittent fasting, as a nation we understand that our diet, our weight, and our health are intricately linked. According to the U.S. Department of Health and Human Services (HSS), "physical activity is an important part of maintaining healthy weight, losing weight, and keeping extra weight off once it has been lost." The HSS recommend at least 150 minutes of moderate-intensity exercise every week, but less than 25 percent of adults manage to hit this target. Where does sex fit into this? Well, sex is good for our health, it burns calories, and it makes us happy. You are, of course, unlikely to burn as many calories between the sheets as during a heavy gym session, but exercise alone may not be the panacea for weight loss we give it credit for, according to a recent study. So, get ready to look at the obvious and some of the more surprising reasons why sex should be firmly integrated into our plan to reach and maintain a healthy weight, regardless of whether you are a gym buff or not. Sex is exerciseIn 2013, Prof. Antony D. Karelis — along with colleagues from the Université du Québec à Montréal in Canada — studied exactly how many calories we burn when we get our groove on. Prof. Karelis explains in his article in the journal PLOS ONE that only a handful of studies have attempted to shine the spotlight on the physiological effects during partnered sex with human subjects. All previous studies showed an increase in heart rate. For his study, Prof. Karelis worked with 21 heterosexual couples, aged between 18 and 35. The couples were asked to have sex once per week for a period of 4 weeks, while wearing an activity tracker that allowed the research team to calculate how much energy they spent each time. A sexual encounter included foreplay, intercourse, and at least one orgasm by either partner, then "ended at the couple's discretion," as the authors explain. Here is what the team found. Men burned on average 101 calories and women 69 calories when they had sex. The average intensity was higher than walking but lower than jogging, Prof. Karelis explains, putting it firmly in the category of moderate-intensity exercise. This means that each time we have sex, it counts toward our 150 minutes of weekly exercise recommended by the HSS. If that's not appealing enough, the data revealed more. 'More pleasant' than a gym workoutThe range of calories burned during sex varied considerably. At the lower end, men burned 13 calories and women 11.6, while at the top of the range, men shifted 306 calories and women 164. Let's look at these numbers into the context of how long each sexual encounter lasted. While the average duration of foreplay, intercourse, and orgasm was 24.7 minutes, the actual time the couples spent having sex ranged from 12.5 to 36.9 minutes. Whether the top calorie-burners had more vigorous sex or just took their sweet time isn't clear from the data, but we can draw some conclusions. If we want to increase our calorie loss during sex, we can either get more actively involved, keep at it for longer, or a combination of both. Prof. Karelis also compared sex with regular gym exercise. He found that men burned between 149 and 390 calories during a 30-minute, moderate-intensity session on the treadmill, while women burned between 120 and 381. When asked to compare the two activites, all of the men and 95 percent of the women in the study said that sex was more pleasant than pounding the treadmill. So, we are not only making considerable headway toward reaching our 150-minute weekly exercise goal when we have sex, we also stand to gain more pleasure than from a gym visit. Exercise may not equal weight lossWhile some may argue that a study on healthy, young individuals may not be representative of the general population, the participants included a wide spread of weight categories. Body mass index (BMI) for men varied between 19.5 and 31, putting at least some of the men in the overweight and obese category. For women, the range was from 16.9 to 26.6, meaning some of the women were underweight and some were overweight. The study doesn't reveal anything about the participants' weight during the 4 weeks they took part. But if you're looking to shift some pounds, exercise alone may not be the answer to weight loss we once thought it was, as we reported last week. Researchers from the University of Bangor in the United Kingdom found no discernible weight loss in women who had taken part in three sessions of circuit exercise training per week for either 4 or 8 weeks, despite burning around 3,400 calories in total during this time period. On the contrary, the team identified changes in hormones that control appetite in overweight and obese study participants after exercise. "[...] Someone undertaking more physical activity may experience increased appetite as a result," senior study author Hans-Peter Kubis, Ph.D., explains. Sex might fill a useful gap here because hormones released during our amorous experiences cause us to eat less. Sex curbs food intakeThe "love hormone" oxytocin is produced in the hypothalamus in our brain as well as in our gastrointestinal tract, and it has been accredited with key functions in sex, empathy, relationship-building, childbirth, and breast-feeding. Oxytocin levels shoot up when we have sex – specifically, when we experience orgasm. But that's not all the love hormone can do. Dr. Elizabeth A. Lawson — from the Neuroendocrine Unit at Massachusetts General Hospital in Boston — explains in an article in the December edition of Nature Reviews Endocrinology that "experiments in rodents, nonhuman primates and humans consistently show that oxytocin reduces caloric consumption." She adds that men ate fewer calories, particularly in the form of fat, after receiving 24 international units (IU) of oxytocin in a nasal spray in one study. "The authors found that oxytocin reduced consumption of a postprandial snack, particularly chocolate cookies," Dr. Lawson explains. It's important to note that oxytocin doesn't stick around in our bodies for very long. Within 2–8 minutes of being released, half of hormone will be gone. The after-effect of a single sexual encounter on our food intake will therefore only ever be transient. Still, every little helps, and a temporary curb on eating after sex is sure to contribute to overall weight loss. Sex and weight managementNow that we've looked at the benefit of sex when it comes to burning calories and temporarily putting a halt on eating, how likely is it that we are going to lose weight by having sex? That probably depends on how easy it is to incorporate sex into your personal schedule. Finding time to be romantic sounds easy, but the stark reality of busy lives make it less tenable for some. However, it is worth reminding ourselves that sex has a plethora of health benefits, and, unlike a gym visit, you don't have to stray far from your bedroom — or other location of personal preference — to make it happen. So, if you are looking to shed a few pounds in the lead up to the peak holiday season, why not make the time to spend with your partner, enjoy sharing some intimate moments, and bask in the full effect that all that oxytocin and calorie loss will hopefully have on your scales. You might find that your 2018 diet plan will easily accommodate sex as an indispensable component. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 1, 2017 at 12:42PM
How can our health benefit from colder temperatures?
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Can the cold temperatures of winter do us any good?
I don't know about you, but I'm definitely what you might rather unscientifically refer to as a "summer person." I thrive in hot weather, love wearing light clothes, and cherish the long, sunny days that make me feel productive. But in winter, I always complain about the cold, bundle up under five different layers of clothing, and grumpily wait it out until temperatures rise again. But am I wrong in being so dismissive of this season and the low temperatures it brings? Research has suggested that cool temperatures could bring a range of health benefits, and that we shouldn't always shun exposure to cold. In this article, we give you an overview of some of these reported benefits. The cold can boost sleep qualityOur bodies follow a circadian rhythm that self-regulates eating, sleeping, and activity patterns according to day-night cycles, thereby allowing us to function normally. Researchers have found that a dysregulation of circadian rhythms can lead to a disrupted sleep, which, in turn, can lead to a number of health problems. Studies that were recently covered by Medical News Today have found that insomnia and other sleep disorders can impair our perception and cognitive function and heighten the risk of kidney disease and diabetes. Research has revealed that, when we fall asleep, our body temperature begins to drop. Insomniacs, however, seem unable to regulate body heat appropriately, leading to difficulties in falling asleep. This is where external temperatures come in. One study experimented with "cooling caps" — that is, headwear that keeps the sleeper's head at cooler temperatures — and found that insomniacs benefited from the exposure, which allowed them to enjoy a better night's sleep. Current sleep guidelines — supported by existing research — suggest that the ideal temperature in our bedrooms as we prepare to go to sleep should be somewhere between 60 and 67 degrees Fahrenheit (around 15.5 to 19 degrees Celsius). The bottom line is that you shouldn't be freezing cold, of course — that won't really help your sleep — but moderately cool environments might do the trick. It gives you an appetiteA study published in the European Journal of Clinical Nutrition seems to support the age-old claim that our appetite increases in winter, as the temperatures drop fast. "[T]he present study revealed that small seasonal variations of daily caloric intake, diet composition, physical activity, and body weight are in fact present in normal individuals in the United States," the authors conclude. Another experiment carried out in pigs, which have a similar physiological makeup to humans, saw that the animals also tended to eat less in higher ambient temperatures, but their appetite increased in cooler environments. Another study, this time exploring the impact of intense aerobic exercise and ambient temperature on caloric intake, found that being active in a cool environment stimulates our sense of hunger. So if you're struggling with eating healthful portions, then a brisk walk or run in the cool winter air just before a meal could help to increase your appetite. 'Fat is on fire'If, on the other hand, you're concerned that your tendency to eat more this season will lead to unwanted weight gain, worry not: the cold can also be used catalyze weight loss.
Cold temperatures activate brown fat, the body's heat-generating 'fuel.'
Our bodies store two types of fat: white and brown. The former is often referred to as "bad fat," as it simply accumulates. And, if it piles up excessively, it can lead to overweight or obesity. By contrast, brown fat is "good fat," as it is the fuel that our bodies burn for energy. It's not surprising, then, that scientists are always on the lookout for ways to stimulate the body to turn its white fat reserve into brown fat. The main way of "browning" white fat that research has uncovered is through exposure to cooler temperatures. In the cold season, our bodies will seek ways to keep warm, which requires dipping into the fat supply for fuel. One study published in The Journal of Clinical Investigation found that exposure to cold temperatures can activate brown fat metabolism in adult humans. This refers to moderate cold that is not accompanied by shivering. The authors of the editorial that was published alongside this study explain that brown fat activity "is regulated from the brain, based on the need for heat for body temperature control." "The heat," they continue, "results initially from combustion of stored lipid within the brown adipose tissue, but during prolonged [heat production], the components of ingested food are channeled to the tissue as a continuous supply of substrate." Rather than being deposited, that is, fat is constantly burned to generate heat. The authors say:
Shiver your excess weight offMoreover, shivering on its own also stimulates the burning of fat, researchers have shown. A study published in the journal Cell Metabolism found that shivering stimulates the secretion of irisin, a hormone that induces fat burning. Apparently, just 15 minutes spent shivering in a cold environment has the same effect as exercising for an hour. More daring entrepreneurs have devised a way to allegedly maximize the effect: wearing a vest loaded with ice packs. This vest, donned for an hour, is supposed to help the wearer burn up to 250 calories. Yet even the vest's inventor emphasizes the fact that this device isn't a miracle worker, and you won't magically get fit without appropriate nutrition. Inflammation and pain begone?Another well-known benefit of exposure to cold temperatures is decreasing inflammation locally. Many of us will probably remember being told, when we were little, to apply an ice-cold compress to a head bump after a playground accident. Traditionally, ice or a compress submerged in cold water have been used to treat a wide array of bumps and bruises, although we should be careful about how much cold we apply for each type of inflammation, and on each person. "The amount of cold applied to the body should not outstrip the body's ability to neutralize it," writes naturopath Christopher Vassey, the author of Natural Remedies for Inflammation. But some argue that immersion in cold water for the treatment of inflammation is not significantly more effective than other recovery options. Still, ice pops continue to be used when it comes to soothing a sore throat, as they numb nerve endings in the throat and reduce the feeling of pain. Researchers from Johns Hopkins University in Baltimore, MD, advise that cryotherapy — which is a treatment relying on exposure to the cold — can be effective in reducing local pain, but they also note that it may be best if we use cold compresses in combination with medication and other treatments, as appropriate. Psychological effectsUnfortunately, for many people, the cold season is associated with low moods and a sense of fatigue, as they fall prey to seasonal affective disorder, a type of depression that usually manifests in winter. However, it's not all doom and gloom; research has shown that cold or unfriendly weather also have some surprising upsides.
The cold may also help us to think outside the box, research suggests.
A study from the University of Newcastle in the United Kingdom found that in bad weather — including cold days — we tend to make longer phone calls, but to fewer people. This means that when the weather puts us off from other activities, we tend to stay home or close to home and want to reconnect with the people who matter most to us. Another study suggests that cold environments might promote a type of creativity that the researchers refer to as "referential creativity," based on "cold cues." Cool temperatures may render us better at recognizing metaphors, inventing new pasta names, and "being abstract in coming up with gifts," they say. These examples may seem to be fairly useless endeavors in and of themselves — who needs to come up with new names for pasta? — but, according to the authors of the study, they suggest that low temperatures help us to overcome mental habits and think outside the box. "Referential processing style situated in physically cold contexts," conclude the scientists, "largely benefits the kind of creativity that requires greater flexibility to switch between mental frames and to break set from pre-existing knowledge systems." Since December has arrived and the winter holidays are just around the corner, now is your chance to grab your gloves and scarf and brave the cold in search of perfect Christmas gifts, or — why not? — a cup of mulled wine. Then, after some quality time spent out in the cool air, why not come back to this article and let us know: how do you think cold temperatures benefit you? Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 1, 2017 at 11:45AM
How to Actually Stay Healthy This Month—Without Depriving Yourself
http://ift.tt/2iy6ppk [brightcove:5660508911001 default] No one expects you to choose kale juice over cocktails at the holiday party. And happily, you can enjoy the occasional treat without sabotaging your goals, says Lisa Powell, RDN, director of nutrition at Canyon Ranch in Tucson, Arizona: "The key is a plan that’s flexible." Stay on track through New Year’s with these tips. 1. Keep a planner. “Map out your holiday activities in advance,” says nutritionist Wendy Bazilian, DrPH, so you can decide when you want to indulge. 2. Reframe expectations. Accept that you won’t be able to work out every day this month and commit to a schedule that’s as realistic as possible. 3. Power down early. “You’ll be amazed at how a full night’s rest can help you stick to your health routine all week,” says Rachel Begun, RDN. 4. Brown-bag it. Pack last night’s leftovers for lunch today. “That way you won’t fall victim to extra calories in an ordinary workday restaurant meal,” says Bazilian. 5. Squeeze in a workout. Do one minute of jumping jacks, three minutes of sit-ups, and one minute of pushups, then repeat, says SoulCycle senior master instructor Stacey Griffith. 6. Barre > bar. “Meeting friends for drinks? Make it a sweat party instead,” says celebrity trainer Kira Stokes. Sign your squad up for a fitness class. 7. Beat the buffet. “Humans are wired to eat what’s available,” says Powell. Fill most of your plate with colorful veggies, add a serving of protein, and enjoy the food in another room to avoid grazing. 8. Plank it out. When wrapping gifts, do a one-minute plank between boxes, suggests Stokes. All exercise counts! 9. Cut yourself a break. If you have zero time for fitness, don’t fret. Missing one workout won’t change your body, says Funtensity founder Jonathan Ross. 10. #SundayMealPrep. Roast chopped veggies tossed with seasoning and olive oil at 400 degrees for 25 to 30 minutes. “They can be reheated for three to four days,” says Powell. 11. Have water at dinner. Cut out wine for a week and you can shave off 500 to 1,000 calories, says exercise physiologist Jim White, RD. 12. Sweet swap. Observing Hanukkah? Make your latkes with sweet potatoes instead of white spuds for an extra dose of fiber and antioxidants. 13. Climb. Run stairs for five minutes. 14. Count your steps. Don’t have a fancy gadget? You can download a free app like Pacer. Monitoring your daily activity helps keep you accountable. 15. Permission to sip. It’s Friday! Enjoy a glass of your favorite red. It’ll only set you back about 125 calories, and you’ll get a hit of the antioxidant resveratrol. 16. Nosh responsibly. At a cocktail party? Choose shrimp cocktail or stuffed mushrooms, says Bazilian. “Both picks are nourishing and tasty—and for relatively few calories.” 17. Get out. “Exercise shouldn’t feel like drudgery or just be a certain number of reps at the gym,” says Ross. Choose an enlivening activity that can be done in fresh air, like ice skating. 18. Souper Monday. Cook a big batch of soup, like butternut squash or carrot puree, says Powell. Freeze individual servings, then reheat later and add fun toppings. 19. Book a sweat session. Sign up for a nonrefundable class and invite a friend along. “You won’t let down someone you care about. It’s double motivation,” says Griffith. 20. 1-Minute Wednesday. Stokes’s favorite 60-second workout: 20 seconds of squats, 20 seconds of burpees, 20 seconds of mountain climbers. Done. 21. Chill out. Give yourself a break today and recharge for the weekend ahead. 22. Travel smarter. Headed out of town? Pack high-protein snacks so you’re not stuck with airport food. 23. Get fit in the kitchen. Turn the countertop into a barre: With feet parallel, ears over shoulders, and a slight tuck to the tailbone, bend knees to create tension in your thighs. Pulse for 30 seconds. 24. Find your center. Before the festivities begin, try this breathing exercise: Inhale for 10 seconds, hold for 10, and exhale for 10; pause, then repeat. 25. Forget your rules. If you celebrate Christmas, let yourself enjoy it without an ounce of guilt. One day won’t affect your waistline, says Ross. 26. #LegDay. Do 10 chair squats, lowering your butt onto a seat and then driving up through your heels. Sitting and standing fires up your glutes, says Stokes. 27. Take a day off. You’ve earned a rest. Soak it up with some well-deserved self-care. DIY mani-pedis, anyone? 28. Get cooking. Slim down chili by swapping ground beef for lean turkey. 29. Lunge outside. Do walking lunges down the driveway. You’ll strengthen those stems while getting a mood boost from the sunlight. 30. Get sweaty. Do a full workout. The best part, aside from how you’ll feel afterward? There’s a champagne reward tomorrow. 31. Have fun. Ring in 2018 exactly how you want to. (Your resolutions don’t start until tomorrow!) Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 1, 2017 at 08:09AM |
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