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Why is it so difficult to say no to that piece of cake?

12/23/2019

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Why is it so difficult to say no to that piece of cake?

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Using rats, researchers have discovered that a specific circuit in the brain seems to drive impulsive eating. Could this lead to a therapy for people who are dealing with the adverse effects of overeating?

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New research helps explain why delicious food is sometimes so hard to resist.

Why is it that, despite our best intentions, we impulsively devour that tub of ice cream or bag of popcorn?

The urge to eat impulsively is associated with binge eating and obesity — a state of health that the Centers for Disease Control and Prevention (CDC) describe as "common, serious, and costly."

Back in 2008, the CDC estimate, the annual medical cost of obesity to the United States was $147 billion.

In 2015–2016, the organization reports, 39.8% of adults in the U.S. had obesity. This condition increases the risk of several health problems, including type 2 diabetes, heart disease, stroke, and certain cancers.

But what underlying mechanism is behind overeating, and could identifying it eventually help people who are experiencing this health issue?

Now, a study appearing in Nature Communicationshas identified a specific circuit in the brain that may affect our ability to resist temptation.

Impulsivity, or doing something without considering the possible consequences, not only affects the ability to turn down food when sated — it is also a common thread linking issues such as excessive gambling and drug addiction.

While nothing is wrong with impulsivity per se, the new study's authors note, it can lead to undesired consequences.

So, the team set out to understand what happens in the brain to prompt impulsive behavior, in the hope that their findings might lead to novel therapies for people who battle related disorders.

Key brain cells increase impulsivity

Researchers trained rats to receive a "delicious, high-fat, high-sugar" pellet by pressing a lever.

The rats had to wait 20 seconds before pressing the lever again. If they were quicker than this, they had to wait an additional 20 seconds.

Then researchers then introduced an injection of melanin-concentrating hormone (MCH). This is a transmitter produced in the hypothalamus at the base of the brain, and previous research has shown it to play a role in impulsive behavior.

Using an advanced technique, the team activated an MCH neural pathway from the hypothalamus to the hippocampus, which is part of the brain linked to learning and memory.

"There's underlying physiology in your brain that is regulating your capacity to say no to impulsive eating," says Emily Noble, Ph.D., an assistant professor in the Department of Foods and Nutrition at the University of Georgia, in Athens.

"In experimental models, you can activate that circuitry and get a specific behavioral response."

The researchers found that after the activation of the neural pathway, the rats pressed the lever more frequently, even though this would delay the delivery of the sugary pellet by 20 seconds — a less efficient means of getting a reward.

While previous research has shown that MCH levels in the brain affect food intake, this is the first study to demonstrate the role of the hormone in impulsive behavior, the authors report.

"We found that when we activate the cells in the brain that produce MCH, animals become more impulsive in their behavior around food," says Noble.

The results suggest that the MCH did not affect the rats' enjoyment of the food or how hard they were prepared to work for it, but it did impact their ability to resist trying to get a pellet, even though they had learned that pressing the lever more frequently would cause further delays.

"Activating this specific pathway of MCH neurons increased impulsive behavior without affecting normal eating for caloric need or motivation to consume delicious food," Noble explains.

"Understanding that this circuit, which selectively affects food impulsivity, exists opens the door to the possibility that, one day, we might be able to develop therapeutics for overeating that help people stick to a diet without reducing normal appetite or making delicious foods less delicious."

Emily Noble, Ph.D.





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December 23, 2019 at 02:27PM
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Dementia: Obesity but not diet or inactivity raises risk

12/22/2019

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Dementia: Obesity, but not diet or inactivity, raises risk

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A new, long-term study finds that midlife obesity raises the risk of dementia in women. However, calorie intake and physical inactivity do not.

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Obesity in midlife may raise a woman's risk of dementia later on, new research suggests.

Sarah Floud, Ph.D., of the Nuffield Department of Population Health at the University of Oxford in the United Kingdom, is the lead author of the study.

As Floud and her colleagues explain in their paper, some previous studies have found an association between a low body mass index (BMI) and the likelihood of receiving a diagnosis of dementia within the next 5–10 years.

Other studies that lasted a decade or less have also linked poor diet and lack of exercise with the incidence of dementia.

However, all of the above may be the result of reverse causality, meaning that they may be consequences, rather than causes, of dementia. This situation could well be possible, explain the authors, because dementia typically affects cognition a decade before the person formally receives a diagnosis.

During this preclinical stage, the condition can slowly but gradually affect behavior, impair mental and physical activity, reduce the intake of food and calories, and cause weight loss.

Furthermore, explain the authors, some recent meta-analyses have pointed out that although in the short term, a low BMI may be associated with dementia as a result of reverse causality, over a longer period, obesity is positively associated with dementia.

Either way, prospective studies over longer periods are necessary to settle the matter of how BMI connects to dementia risk. Floud and her team set out to do exactly this.

Their findings appear in the journal Neurology.

Studying diet, inactivity, BMI, and dementia

The team examined 1,136,846 women in the U.K. They had an average age of 56 years and were free of dementia at the start of the study, between 1996 and 2001.

The women gave information about their height, weight, calorie intake, and physical activity, and the researchers clinically followed them until 2017 through the National Health Service records. These records also noted any hospital admissions for dementia.

For their study, the scientists considered a BMI of 20–24.9 as "desirable," 25–29.9 as overweight, and 30 and over as obese. They classified women who exercised less than once a week as inactive and those who exercised at least once weekly as active.

Using Cox regression models, the team calculated the links between BMI and dementia incidence over the follow-up period, adjusting for age, height, education, smoking, alcohol intake, use of menopausal hormones, residential area, and area deprivation.

Midlife obesity linked with 21% higher risk

Over the study period, 89% of the participants had no mention of dementia in their health records. At 15 years after the start of the study, 18,695 women had received a dementia diagnosis.

Women who had obesity at the beginning of the study were 21% more likely to develop dementia than women who had a "desirable" BMI.

More specifically, 2.2% of the women with obesity went on to develop dementia in the long term, compared with 1.7% of those with a healthy BMI.

Although the findings revealed that low calorie intake and a lack of physical activity had a link with higher dementia risk in the first decade of the study, these associations gradually faded after that period, and neither calorie intake nor inactivity had a significant association with dementia risk.

Floud comments on the findings, saying, "Some previous studies have suggested poor diet or a lack of exercise may increase a person's risk of dementia."

"However, our study found these factors are not linked to the long-term risk of dementia. [...] The short-term links between dementia, inactivity, and low calorie intake are likely to be the result of the earliest signs of the disease, before symptoms start to show," she emphasizes.

"On the other hand, obesity in midlife was linked with dementia 15 or more years later. Obesity is a well-established risk factor for cerebrovascular disease. Cerebrovascular disease contributes to dementia later in life."

Sarah Floud, Ph.D.

The study is limited by the fact that it only involved women, which means that the findings may not apply to men.

The authors of a linked editorial also mention "the absence of time-dependent dynamic analyses of BMI [...], crude measurement of dietary habits, and residual confounding" as study limitations.





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December 22, 2019 at 02:24PM
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What to know about alcohol and the keto diet

12/20/2019

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What to know about alcohol and the keto diet

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The ketogenic, or keto, diet is a high fat, low carbohydrate diet that offers the potential benefit of losing weight while maintaining muscle.

Carbohydrates are the body's main source of energy. When a person consumes fewer food sources containing carbs, the liver breaks down fat reserves in the body into chemicals called ketones.

When the body uses these ketones for energy, the body goes into a state of ketosis, resulting in weight loss.

Most alcoholic beverages contain carbs, although some drinks contain a lot more than others. Choosing alcoholic drinks with fewer carbs can help a person remain within the daily limits of the keto diet.

This article looks at some keto-friendly alcoholic drinks. We also look at which drinks to avoid on account of their high sugar and carb content.

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Low-carb alcoholic drinks may suit a person following a keto diet.

Most keto diet plans recommend that people consume 20–50 grams (g) of carbs per day. Meals and drinks must fit within this daily allowance.

There is no one version of the keto diet. Some may recommend avoiding alcohol altogether due to its carb content.

Not all alcohol contains the same amount of carbs, however. Beer and drinks with a lot of sugar contain the highest amount, while spirits contain none.

Some people might choose to have an alcoholic drink if it fits within their daily allowance, while others may decide to avoid it altogether.

Another thing to remember is that the body may use energy from alcohol before using ketones from body fat. This could potentially limit the effect of the diet.

People following a keto diet to treat a medical condition, such as diabetes or epilepsy, should avoid alcohol.

The sections below list some keto-friendly choices for low carb alcoholic drinks.

Champagne

Champagne and sparkling wine contain an average of 4.68 g of carbs per glass.

So, enjoying a small glass to celebrate a special event should fit within most keto diet plans.

Light beer

Although most beer contains a lot of carbs, there are some lighter options. For example, a pale lager contains an average of 5.81 g of carbs per can.

Choose a light beer to stay within carb limits for the day.

Red wine

Both red and white wine contain relatively few carbs. There are about 4.7 g in a standard glass.

Dry wines have the lowest sugar content.

Spirits

Spirits — such as gin, whiskey, rum, and vodka — contain 0 g of carbs.

Mixers

Mixers often contain carbs, so people following a keto diet may wish to choose a low sugar or diet option.

Club soda and sparkling water contain no carbs. Mixers that contain artificial sweeteners are some other low carb options.

Energy drinks, juice, cola, and lemonade are all high in carbohydrates, however.

The sections below list some drinks that have a high sugar and carb content. People following a keto diet may wish to avoid these beverages.

Beer

An average 12 ounce can of beer contains 12.8 g of carbs.

A light beer is a better option for the keto diet.

Cocktails

A sugary cocktail may contain 46.67 g or more of carbs. This is almost the entire carb allowance for a day under the keto diet.

Flavored alcohols, such as peach schnapps, often contain a lot of sugar.

Wine coolers

The fruit juice in a wine cooler can contain a lot of sugar. The average carb content in a glass of wine cooler is 13.6 g.

Diet cranberry juice is one fruit juice that contains less sugar, meaning fewer carbs.

Sangria

Sangria usually contains wine, fruit juice, and a mixer, all of which contain carbs. A glass of sangria can contain up to 18.9 g of carbs.

The aim of the keto diet is for the body to be in a state of ketosis. Maintaining this state relies on following very specific dietary guidelines. If a person does not strictly follow these guidelines, the diet may not be effective.

Following the keto diet often requires a lot of willpower. Alcohol can affect decision making and could mean making the choice to eat or drink something that is not within the diet plan. A person may therefore choose to avoid alcohol if they think that it might cause them to break their diet.

If a person eats a meal containing a lot of carbs before drinking, it could reduce the effects of the alcohol. In contrast, those following a keto diet may feel drunk more quickly because they have not eaten carbs to absorb some of the alcohol.

Drinking alcohol carries some health risks. Guidance recommends drinking in moderation, which is up to two drinks per day for men and one for women.

For people following a keto diet, choose an alcoholic drink that is low in carbs to stay within the limits of the diet.

Beer and cocktails can contain a lot of carbs and may take the body out of ketosis. This can make the diet less effective. Wine and light beer are lower carb options. Spirits contain no carbs, but be sure to choose a low calorie mixer.

Remember that alcohol can affect judgment and willpower. Drinking can also have more of an effect on the body when a person is following a keto diet.





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December 20, 2019 at 02:24PM
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Belly fat may reduce mental agility from midlife onward

12/19/2019

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Belly fat may reduce mental agility from midlife onward

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A study of thousands of middle-aged and older people has linked having more body fat and less muscle mass to changes in mental flexibility with age. The research also suggests that changes to the immune system may play a role.

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New research shows why having more body fat than muscle mass can affect cognition from midlife onward.

Researchers from Iowa State University (ISU) in Ames analyzed data on 4,431 males and females with an average age of 64.5 years and no cognitive impairments.

They report their findings in a recent Brain, Behavior, and Immunity paper.

The data came from the U.K. Biobank, which is tracking the health and well-being of 0.5 million volunteers around the United Kingdom. The volunteers were between 40 and 69 years of age when they enrolled during 2006–2010.

The researchers examined the relationship that variations in abdominal subcutaneous fat and lean muscle mass had with changes in fluid intelligence over a 6 year period.

Fluid intelligence refers to reasoning, thinking abstractly, and solving problems in novel situations, regardless of how much knowledge the person has acquired.

The analysis showed that fluid intelligence tended to reduce with age in those participants who carried more abdominal fat.

In contrast, having more muscle mass appeared to protect against this decline. The team also found that the effect of muscle mass was greater than that of having more body fat.

These links remained even after the researchers adjusted the results to remove the effects of potential influencers, such as chronological age, socioeconomic status, and educational level.

Biological, not chronological, age has effect

"Chronological age doesn't seem to be a factor in fluid intelligence decreasing over time," says Auriel A. Willette, Ph.D., assistant professor of food science and human nutrition at ISU. "It appears to be biological age, which, here, is the amount of fat and muscle."

He and his colleagues also investigated the role of the immune system in the links between fluid intelligence, fat, and muscle.

Other studies have found that having a higher body mass index (BMI) is often associated with increased immune activity in the blood. This activity can trigger immune reactions in the brain that disrupt memory and thinking.

Those studies have not been able to pinpoint whether higher fat, muscle mass, or both trigger the immune activity because BMI does not distinguish between them.

When Willette and colleagues looked at what was happening in the immune systems of their U.K. Biobank participants, they found differences between males and females.

In the females, they found that changes in two types of white blood cell — lymphocytes and eosinophils — accounted for all of the link between increased abdominal fat and reduced fluid intelligence.

The explanation for males, however, was very different. For these participants, about half of the link between body fat and fluid intelligence involved basophils, another type of white blood cell.

The team found no involvement of the immune system in the protective effect of higher muscle mass.

The importance of resistance training

With advancing middle age, there is a tendency for the body to reduce lean muscle and increase fat.

This trend continues into older age. First study author Brandon S. Klinedinst, a Ph.D. student in neuroscience at ISU, says that it is especially important for people as they approach middle age to continue to exercise to maintain muscle mass.

Resistance training, he suggests, is particularly important for females in their middle years because they have a greater tendency toward reduced muscle mass than males.

The team believes that the findings could pave the way to new treatments that help aging adults maintain mental flexibility, particularly if they have obesity, are not physically active, or experience the loss of lean muscle that usually accompanies aging.

"If you eat alright and do at least brisk walking some of the time, it might help you with mentally staying quick on your feet."

Auriel A. Willette, Ph.D.





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December 19, 2019 at 02:27PM
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Weight gain during period: What to know

12/17/2019

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Weight gain during period: What to know

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Hormone levels fluctuate throughout the 28-day menstrual cycle. These changes can affect a person's appetite and may also lead to fluid retention. Both factors can lead to perceived or actual weight gain around the time of a period.

This article describes why a person may gain weight during a period, and how to prevent it. We also outline ways to help avoid weight gain during a period.

Medical research has identified around 150 symptoms that people may experience in the days leading up to a period. Food cravings, increased hunger, water retention, and swelling are premenstrual symptoms that may make a person feel like they are gaining weight.

Appetite changes

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The menstrual cycle may cause appetite changes.

People may notice changes in their appetite throughout their menstrual cycle. For some, these changes may lead to concerns over weight gain.

Changes in appetite tend to occur at distinct stages of the menstrual cycle called the follicular phase and the luteal phase.

  • The follicular phase. This phase begins when a person bleeds and ends before they ovulate. Estrogen is the dominant hormone during this phase. Since estrogen suppresses appetite, a person may find that they eat less during this phase.
  • The luteal phase. This phase begins after ovulation and lasts up to the first day of the next period. During the luteal phase, progesterone is the dominant hormone. Since progesterone stimulates appetite, a person may find that they eat more during this phase.

Previous studies have shown that females eat more calories during the luteal phase compared with the follicular phase of the menstrual cycle.

A 2016 study found that females tend to eat more protein during the luteal phase of menstruation. Females also report increased food cravings, particularly for sweets, chocolate, and salty foods.

Not all studies show that food cravings result in an increased number of calories consumed and an increase in weight. However, people who do consume more calories as a result of their cravings may experience some weight gain.

Water retention and swelling

People may experience increased water and salt retention around the time of their period. This is due to an increase in the hormone progesterone. Progesterone activates the hormone aldosterone, which causes the kidneys to retain water and salt.

Water retention can lead to bloating and swelling, particularly in the abdomen, arms, and legs. This can give the appearance of weight gain. It may also make a person's clothes feel tighter.

However, water retention does not always signify weight gain. A 2014 study investigated water retention in females who complained of swelling during their period.

Circumference measurements taken throughout the study indicated that the participants did have significant swelling in the following areas:

  • face
  • breasts
  • abdomen
  • upper and lower limbs
  • pubic areas

However, there were no significant changes in weight throughout the participant's cycles.

Many people experience both physical and psychological symptoms during a period. Symptoms may include:

People may feel additional symptoms in the days leading up to a period. Symptoms may include:

  • thirst and appetite changes
  • breast tenderness
  • bloating
  • headache
  • swelling of the hands or feet

The type, severity, and duration of symptoms will vary from person to person. Additionally, some people may experience a combination of symptoms, while others may not experience any at all.

Premenstrual symptoms tend to start a few days before bleeding, or menstruation, and stop once menstruation occurs.

Medical providers can diagnose people with premenstrual syndrome (PMS) if:

  • the person has a pattern of symptoms 5 days before their period for at least three cycles in a row
  • the symptoms end within 4 days after their period starts
  • the symptoms interfere with their normal activities

The following are some examples of how to prevent weight gain during a period.

Diet

The American College of Obstetricians and Gynecologists recommend the following eating habits to help lessen the effects of PMS:

  • eating complex carbohydrates to reduce mood symptoms and food cravings
  • eating calcium rich foods, including yogurt and leafy green vegetables
  • reducing fat, salt, and sugar intake
  • avoiding or limiting caffeine and alcoholic beverages
  • keeping blood sugar levels stable by eating smaller meals more often

Supplements

A doctor may also recommend taking a magnesium supplement. This can help to alleviate the following symptoms of PMS:

  • bloating
  • breast tenderness
  • mood disturbances

Medication

Sometimes, doctors may prescribe diuretics to people who complain of water retention during their period. Diuretics help to reduce the amount of water that the body stores.

Researchers have found that certain oral contraceptives can also help reduce water retention. In a 2007 study, females who took 3 milligrams (mg) of drospirenone and 30 micrograms (mcg) of ethinyl estradiol had reduced water retention. Nonetheless, their body weight remained unchanged.

Doctors often use combined oral contraceptives to treat the symptoms of premenstrual syndrome.

Hormonal fluctuations that occur throughout the menstrual cycle can affect a person's appetite. In particular, people may experience food cravings in the days leading up to a period.

Females may also experience water retention and bloating, which can give the appearance of weight gain.

There are several steps people can take to prevent weight gain during a period. A person can practice healthful eating habits throughout their cycle. This includes eating less salt, sugar, and fat, and stocking up on low calorie snacks to satisfy food cravings. In addition, magnesium supplements may help to alleviate bloating and other symptoms of PMS.

People who are concerned about fluid retention should talk to their doctor. The doctor may prescribe diuretics or oral contraceptives to help alleviate this symptom.

Q:

What is the average amount of weight gain during a period?

A:

The symptoms that people experience during their menstrual cycle vary widely from one individual to the next. Symptoms can even differ between cycles, depending on a person's nutrition, stress level, amount of exercise, intake of caffeine, sugar, and alcohol, and other lifestyle factors. Because everyone is so different, there's not really an "average" weight gain during the menstrual cycle. While many people don't notice any bloating or weight gain at all, others might gain as much as 5 pounds. Usually, this gain happens during the premenstrual, or luteal phase, and the person loses the weight again once the next period begins.

Meredith Wallis, M.S., CNM, ANP Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.




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December 17, 2019 at 03:43AM
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New food labeling system may reduce calorie intake

12/15/2019

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New food labeling system may reduce calorie intake

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How far would you need to run to burn off the calories in a candy bar? A recent paper asks whether providing answers to this type of question on food packaging might reduce calorie intake.

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Could a subtle change in food labeling reduce calorie intake?

Including nutritional information on food packaging can help consumers decide whether they want to buy a product.

However, according to the authors of a new review and meta-analysis, "Evidence shows that current front-of-pack nutrition information on food [and] drinks is having a limited effect on changing purchasing or eating behaviors."

Although the numbers of calories are clearly marked on food labels, for many people, these numbers are quite meaningless.

Because obesity is so prevalent, particularly in the Western world, many researchers are looking for ways to address it.

Making changes to food labels is a relatively simple, cost effective intervention; if experts can find a way to use food labels to influence food choices, it could have a substantial impact on the weight of the population of the United States, for example.

The Journal of Epidemiology & Community Health recently published the findings of the new analysis.

A new way of labeling food

One possible way to approach food labels is to explain, in real terms, what the calorie content of a product means. This approach is called physical activity calorie equivalent (PACE).

With this system, a label displays how far — or for how long — a person would need to run or walk to use up the calories in the food item.

As the authors explain, this level of detail would help consumers decide whether the added energy intake was "worth it." Aside from the information it provides, the authors believe that PACE would also serve as a regular reminder of the importance of physical activity in daily life. They write:

"When a consumer sees a visual symbol that denotes it will take 4 hours to walk off a pizza and only 15 minutes to burn off a salad, this, in theory, should create an awareness of the 'energy cost' of food [and] drink."

Amanda J. Daley et al.

Some studies have already looked at the impact of PACE labeling, but to date, studies have been relatively small, and findings have been contradictory.

For instance, one review of the evidence, published in 2018, concluded that this method of labeling does not make a significant difference to the number of calories in foods that people order.

The authors of the latest paper note, however, that the earlier review included just seven studies. Since its publication, researchers have done more work on this topic, and the new review provides an up-to-date account of the evidence for and against PACE labeling.

A fresh look at calorie counting

For the new analysis, the researchers identified 15 papers that met their criteria for inclusion. All the studies were randomized, and they compared PACE food labeling with either a different type of labeling or no labeling. In total, the studies included data from 4,606 participants.

Pooling the data from 14 of the studies, the scientists identified a significant effect. They found that, when the researchers used PACE labels on food and drink items and on menus, participants selected, on average, 65 fewer calories per meal. The authors conclude:

"PACE labeling shows some promise in reducing the number of [calories] selected from menus, as well as the number of calories and the amount of food (grams) consumed by the public, relative to comparator food labeling [or] no labeling."

The scientists estimate that, if the labeling was widely adopted, it might reduce intake by around 195 calories each day. Even small reductions in calorie intake, among a whole population, can make a significant difference.

If the U.S. population, for example, reduced individual intake by just 100 calories each day, "Obesity could be prevented," the authors report.

More research is needed

One significant issue that plagues this area of research lies in the experimental setting. In the current analysis, most of the studies were performed under laboratory conditions and investigated hypothetical meal selections.

The authors call for more studies based in restaurant or supermarket settings, for instance. It is quite possible that people decide what to eat in different ways, depending on their situation. The authors write:

"Future research should investigate the effects of PACE labeling in more real-life or naturalistic settings."

Amanda J. Daley et al.

Different settings would also introduce other factors that could play a role, including price and marketing. Similarly, people might choose differently when selecting a snack, compared with a full meal — there are still many questions to answer.

In conclusion, scientists need to carry out more research to identify the true benefits of PACE, if any. Because obesity is so widespread and PACE is relatively simple to implement, the theory is well worth pursuing. Even a small dip in calorie intake could benefit society.





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December 15, 2019 at 02:21PM
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Keto diet: 1-week meal plan and tips

12/14/2019

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Keto diet: 1-week meal plan and tips

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When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a "well-formulated" keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

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Weight loss and fat loss are possible benefits of a keto diet.

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.

Breakfast Lunch Dinner Snacks
Monday Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes Spiced cauliflower soup with bacon pieces or tofu cubes Garlic and herb buttered shrimp with zucchini noodles Roast turkey, cucumber, and cheese roll-ups

Sticks of celery and pepper with guacamole
Tuesday (Low fiber day) Scrambled eggs on a bed of sautéed greens with pumpkin seeds Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion Beef stew made with mushrooms, onions, celery, herbs, and beef broth Smoothie with almond milk, nut butter, chia seeds, and spinach

Olives
Wednesday Omelet with mushrooms, broccoli, and peppers Avocado and egg salad with onion and spices, served in lettuce cups Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad Nuts

Slices of cheese and bell peppers
Thursday Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil Garlic butter steak with mushrooms and asparagus A boiled egg

Flax crackers with cheese
Friday 2 eggs, fried in butter, with avocado and blackberries Grilled salmon with a salad of mixed leafy greens and tomato Chicken breast with cauliflower mash and green beans Kale chips

Slices of cheese and bell peppers
Saturday Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds Tuna salad with tomatoes and avocado plus macadamia nuts Pork chops with nonstarchy vegetables of choice Celery sticks with almond butter dip

A handful of berries and nuts
Sunday Yogurt with keto-friendly granola Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce Sugar-free turkey jerky

An egg and vegetable muffin

It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, are often relatively high in carbs.

In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.

Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods.

Vegetarians can also eat eggs and some forms of dairy as part of the diet.

Eat Avoid Enjoy occasionally
Meat and poultry
  • chicken
  • grass-fed beef
  • organ meats
  • pork
  • turkey
  • venison
  • breaded meats
  • processed meats
  • bacon
  • low fat meat, such as skinless chicken breast
Dairy
  • butter
  • cream
  • full fat cheeses, including Cheddar, goat cheese, and mozzarella
  • full fat yogurt
  • ice-cream
  • milk
  • nonfat yogurt
  • sweetened yogurt
Fish
  • herring
  • mackerel
  • wild salmon
Eggs
  • whole eggs (pastured and organic when possible)
Nuts and seeds
  • chocolate-covered nuts
  • sweetened nut butters
  • cashews
Oils and fats
  • avocados
  • coconut products
  • fruit and nut oils, such as avocado, coconut, olive, and sesame
  • olives
  • margarine
  • shortening
  • vegetable oils, including canola and corn oil
Vegetables
  • asparagus
  • broccoli
  • cauliflower
  • onions
  • celery
  • eggplant
  • leafy greens
  • mushrooms
  • tomatoes
  • peppers
  • other nonstarchy vegetables
Fruits
Beans and legumes
Condiments
  • herbs and spices
  • lemon juice
  • mayonnaise with no added sugar
  • salt and pepper
  • vinegar
  • salad dressings with no added sugar
  • barbecue sauce
  • ketchup
  • maple syrup
  • salad dressings with added sugar
  • sweet dipping sauces
Grains and grain products
  • baked goods
  • bread
  • breakfast cereals
  • crackers
  • oats
  • pasta
  • rice
  • wheat
Beverages
  • almond or flax milk
  • bone broth
  • unsweetened teas and coffees
  • water (still or sparkling)
  • beer
  • fruit juice
  • soda
  • sports drinks
  • sugary alcoholic drinks
  • sweetened tea
  • low carb alcoholic drinks, such as vodka
Others
  • artificial sweeteners
  • candy
  • coconut sugar
  • fast food
  • processed foods
  • sugar

The following tips may help people stick to the keto diet:

  • Set a start date.
  • Reorganize the pantry and refrigerator so that they do not contain high carbohydrate foods.
  • Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
  • Stock up on keto-friendly foods and beverages.
  • Read product labels carefully and check the ingredients list and carb content of each item.
  • Prepare meals ahead of time and freeze or refrigerate them in batches.
  • If hunger pangs occur regularly, try eating five or six small meals, instead of three large ones.
  • To avoid "keto flu" in the early stages, drink plenty of fluids and supplement with electrolytes.
  • Consider taking to fill in nutritional gaps while following this diet.
  • Consider temporarily reducing physical activity during the first week or two, while the body adjusts to the new diet.
  • Discuss any queries or concerns with a doctor or dietitian.

The keto diet is a high fat, moderate protein, and low carbohydrate diet.

People following it should aim to consume under 50 g of total carbs each day. Meals tend to consist primarily of animal proteins and plant and animal fats with nonstarchy vegetables.

It is important to plan meals on the keto diet in order to adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. It can also be helpful to work with a doctor or dietitian to ensure that nutritional deficiencies do not occur.





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December 14, 2019 at 02:24PM
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Can peanut butter affect weight gain?

12/11/2019

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Can peanut butter affect weight gain?

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If you buy something through a link on this page, we may earn a small commission.

How this works.

Peanuts are a nutrient dense food that contains vegetable proteins and healthful fats.

Overeating peanut butter may increase the number of calories and fat in someone's diet. If a person is eating more calories than they need, they may gain weight.

Peanut butter can be a nutritious food when people eat the right amount. In such instances, peanut butter may help a person with weight loss.

In this article, we discuss the effect of peanut butter on weight.

peanut butter on a knife that is sat on top of tub. It is good for a snack and weight gainShare on Pinterest
Peanut butter contains fats that are healthful for the body.

If a person consumes more calories than they burn off, they may gain weight.

A 32 gram (g) portion (2 tbsp) of peanut butter contains 190 calories and 16 g of fat, which is 21% of a person's recommended daily value of fat.

Although peanut butter contains high levels of calories and fat, it may not encourage long-term weight gain when eaten as part of a balanced diet.

Although peanut butter contains high levels of fat, it contains low levels of saturated fats and significant amounts of good fats that are healthful for the body.

Peanut butter may also help people fill fuller, so they may not need to eat so much.

A study published in the American Journal of Clinical Nutrition analyzed the relation between protein-rich foods and weight.

The researchers found that peanut butter was associated with mild weight loss when individuals consumed it in place of some carbohydrates.

As well as being high in fat, peanut butter also contains high levels of protein.

A small study looked at nutritional strategies employed by 51 competitive bodybuilders and found that they consumed more protein and carbohydrates and lower amounts of fat.

According to researchers, the recommended dietary protein intake for bodybuilders in the off-season is 1.6–2.2g per kilogram of body weight a day.

A study published in Obesity showed that a high protein diet was effective in helping male participants lose weight and body fat while preserving lean body mass.

The study lasted just 12 weeks, so researchers are unclear whether people who continue to follow the diet for more than the 3 months will maintain the muscle mass.

Since bodybuilders strive for high muscle mass and lean body mass, peanut butter, and other types of nut butter may be a beneficial food choice.

Studies have demonstrated that peanut butter may help people lose weight.

According to researchers, there is an association between those who eat nuts daily, including peanuts, and a lower risk of obesity.

A large study conducted over 5 years, with participants from 10 European countries, supports this finding. The researchers concluded that those who ate the most amount of nuts, including peanuts, gained less weight and had a lower risk of having obesity over 5 years.

A small, short-term study showed that resistance-trained athletes who lost weight by consuming a low calorie and high protein diet maintained lean body mass.

Researchers have also demonstrated that people who eat nuts regularly may have a higher resting energy expenditure. People with higher resting energy expenditure may burn more calories during a nonactive period. This study only had 15 participants, so these findings require more research to support them.

This calorie-dense and high-fat food can help people feel full. When people feel full, they are less likely to continue eating. Although peanut butter is high in calories, people may be less likely to overeat.

These findings suggest that nuts, including peanuts and peanut butter, can be a healthful food option for people who want to lose weight due to its high protein content.

If a person is eating peanuts to lose weight, evidence suggests they are more beneficial when people eat them as snacks throughout the day. This is because they may stop a person from overeating.

More research is required to identify the best time to eat peanut butter if a person is consuming it for its protein content to build muscle or maintain lean body mass.

According to the Journal of the International Society of Sports Nutrition, consuming protein 30 minutes before sleeping may also aid in building muscle. However, this research focused on casein protein, not protein from nuts.

The researchers state eating protein after exercising is also beneficial.

The following table, adapted from the United States Department of Agriculture (USDA), outlines the nutritional profile of peanut butter.

We compare the nutritional content of 2 tbsp of peanut butter with added sugar and a natural peanut butter in kilocalories (kcal), grams (g), and milligrams (mg).

Some brands with added sugar may contain as much as 6 g of sugar per 2 tbsp.

Natural peanut butter is a more healthful option because it contains less sugar. Processed peanut butter may have additional ingredients, including:

  • sugar
  • hydrogenated vegetable oil
  • salt
  • molasses

Many people eat peanut butter at breakfast, on toast, a bagel, or in a smoothie. Some people use peanut butter in cooking, for example, to make sauces for vegetables. It is also great as a snack.

Here are some recipes to try:

If a person has an allergy to peanuts, they should avoid peanut butter and try alternative nut or seed butters.

People who need to gain weight but are having difficulty should speak with a doctor. They may want to do a full physical examination to find out why a person cannot gain weight.

A nutritionist or dietitian may be able to help people gain weight safely.

There is not much evidence to show that consuming peanut butter will help people gain weight. However, it may be beneficial when consumed as a part of a balanced diet for those who want to lose weight, maintain their current weight, or preserve lean body mass.

Although peanuts are high in calories and fat, they may help people feel full and prevent overeating.

We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above.





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December 11, 2019 at 02:16PM
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10 Top Trending Diets of 2019 According to Google

12/11/2019

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10 Top Trending Diets of 2019, According to Google

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Today, Google is putting out its annual Year In Search report, which includes the top trending diet searches of the year in the US. You’ve probably heard of most of them, if not tried a few yourself. Some are actually sound, nutritionists say, while others don't necessarily have much scientific backing...and a few are a little off the wall. Here's the entire list of the top trending diets of 2019, starting from the top.

RELATED: Jennifer Aniston Says She's on the 16:8 Intermittent Fasting Diet—but What Is That?

Intermittent fasting diet

The intermittent fasting diet caught everyone’s attention recently when Jennifer Aniston revealed that she does it. There are different versions of this diet, which involves periods of going without solid food—Aniston favors the 16:8 version, which means she eats within an 8-hour window then fasts for 16 hours. But does it actually work? It can.

“It’s suspected that the reason it helps people lose weight is that eating within an 8-hour window simply limits the total amount of calories consumed in a day,” New York-based nutritionist Lauren Harris-Pincus, RD, previously told Health. 

Dr. Sebi diet

The Dr. Sebi diet is a controversial one. The guy behind it is the late Alfredo Darrington Bowman, aka Dr. Sebi, who wasn’t a medical doctor but a self-educated herbalist. It didn’t help that he claimed (until a 1993 lawsuit ordered him to stop doing so) that his diet could cure conditions like AIDS, sickle cell anemia, lupus, and leukemia. Basically, the Dr. Sebi diet promotes consuming plant-based foods and supplements that supposedly decrease disease-causing mucus by bringing the body into an alkaline state. 

RELATED: What Is the Noom Diet? A Nutritionist Explains

Noom diet

“Noom diet” was one of the top trending diet searches in 2018, and it’s high on the list again this year. Noom is actually an app—one that lets users log meals, access workout plans, track exercise, set goals, rate their motivation level, and connect with like-minded people. It also has articles, recipes, and support from personal health coaches (although not RDNs).

If that’s not enough, if attempts to address emotional eating and looks at how factors like stress and boredom can affect eating decisions. That all comes at a price, however: around $50 a month, and the plan is designed to last for four months. “While the app provides support, the user ultimately has to make his or her own eating and exercise decisions,” Cynthia Sass, MPH, RD, Health contributing nutrition editor, previously told Health.

1200 calories diet

Just as the name of this diet implies, it's an eating plan that limits dieters to 1200 calories daily. Many variations exist, and the diet doesn't restrict any one food group or type of food. While sticking to 1200 calories a day might sound feasible for the short-term, keep in mind that the USDA's Dietary Guidelines for Americans advises that moderately active women between ages 26 and 50 should take in about 2,000 calories daily to maintain a healthy weight. Cutting back to 1200 might be too restrictive to sustain.

RELATED: 7 Dangers of Going Keto

Keto ultra diet

The high-fat, low-carb keto diet was at the top of last year's top trending diets list from Google. Quick refresher: the goal of the diet is to get your body to a state of ketosis, where you burn fat for energy rather than carbs, which leads to weight loss. This variation of the super popular keto diet is basically keto with supplements, which claim to put your body in a state of ketosis or increase fat burning while you're in ketosis already.

GOLO diet

The premise of the GOLO diet is that hormone imbalances lead to stress and anxiety, and this in turn makes you hungry and tired...which triggers overeating. While diet and exercise are part of the GOLO plan, users are also advised to take a supplement called Release to help bolster those healthy habits and boost weight loss. "Without independent data on Release, it’s difficult to say if it indeed leads to better results, and if it’s safe for all," Sass previously told Health.

Dubrow diet

Created by Heather Dubrow of Real Housewives of Orange County and husband Terry Dubrow, MD, one of the stars on Botched, the Dubrow diet is an intermittent fasting plan with three phases that focuses on whole foods and restricting calories. The diet features sample meal plans and it doesn't eliminate carbs. But all the phases and fasting windows could make it a bit complicated to follow, Sass previously told Health.

RELATED: What Is the Dubrow Diet—and Should You Try It?

Sirtfood diet

The Sirtfood diet can be filed under “Is this too good to be true?” It claims to be the only eating plan which actively encourages red wine and dark chocolate, which are both high in sirtuin activators. (Sirtuins are a type of protein that protects the body’s cells from dying and from inflammation, and research suggests they can help regulate metabolism, increase muscle, and burn fat.) This diet has actually been making headlines for a while due to (unsubstantiated) claims that singer Adele followed it to lose weight.

No carbs no sugar diet

This plan appears to come from Jennifer Lopez and Alex Rodriguez, who announced on Instagram back in January that they would be attempting a 10-day no carb, no sugar challenge. Apparently J. Lo discovered that cutting out an entire macronutrient was not easy and reported this on social media: "So it turns out, when you don't have sugar and you don't have carbs, you're really really hungry all the time. So we're trying to figure out a lot of good snacks." 

RELATED: What Is the GOLO Diet—and Can It Help You Lose Weight?

Endomorph diet

This diet is inspired by research from the 1940s, when a psychologist classified people into three body types: ectomorphs, mesomorphs, and endomorphs, the latter having excess fat and less muscle tone. Supposedly, endomorphs have slower metabolisms, and their bodies are more likely to convert excess calories to fat. They're advised to eat more protein and fats while keeping an eye on carb intake.

If Google's 2019 list has inspired you to try any of these diets, just remember that most diets don’t work, insofar as they don’t lead to sustained weight loss. The worst case scenario is that a structured eating plan (no matter how “healthy” it claims to be) can lead to disordered eating habits.

If you think you need to lose weight, or simply want to eat more healthy foods, start by speaking to a doctor or nutritionist. “Many people have successfully lost weight and kept it off by simply consuming more whole food-based, balanced meals, eating mindfully, garnering support, and being active,” Sass said.

To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter

 





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December 11, 2019 at 02:36AM
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This Woman Used TikTok to Document Her Weight Loss Journey and Her Results Will Seriously Inspire You

12/10/2019

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This Woman Used TikTok to Document Her Weight Loss Journey, and Her Results Will Seriously Inspire You

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Evelyn LaGrange has come a long way. In 2018, she made a choice to lose weight for health reasons. Thanks to her positive attitude and support from her followers on social media, this mom-of-two from Texas shed almost half her body weight—going from 498 pounds to 260 pounds.

To celebrate her achievement, LaGrange posted a seriously inspiring short video to TikTok, showing that she's reached her goal and demonstrating how much her body has changed. The short clip uses a few before and after videos and photos of herself, with “Level Up” by Ciara as the soundtrack. 

RELATED: Woman Who Lost 185 Lbs. Shows Off Excess Skin: 'I Wanted People to Realize What Obesity Does'

A video as infectious and uplifting as this one naturally went viral on TikTok, receiving more than 430K likes and 11K comments—most of which applauded LaGrange’s journey toward better health. Health spoke to LaGrange to find out more about her journey and the uphill battle she fought to get where she is today. 

“For as long as I can remember, food had always been a comfort to me when I was stressing or emotional,” she says, explaining that while she's always considered herself “heavyset,” it wasn’t until the birth of her daughter in 2007 that she started gaining weight rapidly. She was diagnosed with hypothyroidism (an overactive thyroid) a year later.

RELATED: Woman Who Lost 350 Lbs. Shares Her Excess Skin After Liposuction: 'It's a Big Insecurity for Me'

Then, 10 years after that, she had a health scare that forced her to rethink her choices. One day in February 2017, LaGrange was home with her two children when she felt like her head was “hit by a baseball bat.” She lost her vision and control of her bowels, and she was subsequently rushed to the hospital.

She was diagnosed with Chiari Malformation, a condition where the brain tissue extends into the spinal canal. The condition is caused by a small or misshapen skull; doctors told LaGrange that she had it since she was born, but she didn't show any symptoms until that point. To be treated for Chiari Malformation, however, she would need to lose weight, her doctors said. 

“The neurosurgeon said I would have to be under 200 pounds in order for me to have brain decompression surgery,” she recalls, which would treat the condition. Knowing that she needed the surgery to be healthy, she made the choice to lose weight. 

To start her weight-loss journey, LaGrange sought bariatric surgery, specifically gastric sleeve duodenal switch, a procedure in which surgeons remove a portion of the stomach to limit the amount of food a person can eat. She had the procedure in June 2018. 

RELATED: This Woman Hit the Beach with Loose Skin After Losing 350 Pounds. Here's Her Message to the Haters

Bariatric surgery, however, was no instant solution. “The doctor explained that having this surgery was not a ‘magic surgery or pill’ that will never allow me to gain weight ever again,” says LaGrange. “I've had to learn how to eat healthy, make healthier choices, and change my relationship with food. I got a second chance at life.”

Since the surgery, LaGrange has followed a low-carb diet plan recommended by her doctor. However, because of her brain condition, she's been advised not to do any high-intensity exercise. To keep herself active, LaGrange had to get creative. She says that dancing around the house while doing light housework has helped her add activity into her day-to-day routine.

Additionally, she's found a way to make little changes that allow her to be more physically active. "I started parking my vehicle a bit further away from the stores, or taking the stairs when I'm able," says LaGrange. 

While LaGrange has made a lot of progress, she has to get below 200 pounds to qualify for the brain surgery she needs. Though she has a bit more to go, she understands that weight loss isn't always a linear journey. 

“Many have the mindset that once a person has weight loss surgery, they will never gain weight again. That is so wrong,” she says. “The rest is up to me to make healthy life changes to keep myself from going back to 498 pounds.” 

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December 10, 2019 at 02:35PM
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