We can avoid weight creep – here’s how

Many of us enter a new year reflecting on where we have been and our plans for the future. For some, this will mean acknowledging that a couple more kilos have crept on over the past year.

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celine handbags canada goose Many of us enter a new year reflecting on where we have been and our plans for the future. For some, this will mean acknowledging that a couple more kilos have crept on over the past year. Others will have health on their hit list for 2016; resolving to eat better and lose weight could be part of that.

canada goose It can be difficult to lose weight and keep it off in the long term. So how can we support communities to avoid weight gain over time?

New research published today in PLOS Medicine suggests that simple lifestyle programs can help prevent weight gain. But GPs, communities and individuals also have a role to play.

It’s OK to aim low

Even a small weight loss can result in positive health impacts. It has been estimated that a 1% reduction in body mass index (BMI) – the equivalent to approximately 1kg for an average adult – across the United States population would avoid 2 million cases of diabetes, 1.5 million cardiovascular diseases, and more than 73,000 cases of cancer.

It is the norm to be overweight or obese in Australia. Figures released last month showed 63% of adults (71% men, 56% women) and 27% of children were in this category in 2014/15. Further, rates of obesity in women in Australasia are growing faster than anywhere else in the world.

Challenging the accepted dogma that we will gain weight as we age was put to a recent meeting of the Queensland Clinical Senate, which helps set the agenda for long-term health strategies. The resolution of the meeting, convened with Health Consumers Queensland, was to focus on preventing weight gain in the community, rather than weight loss, particularly given the problems faced in achieving the latter.

Lifestyle programs

canada goose In today’s study, the researchers randomly assigned 649 women in 41 rural Australian towns to either the intervention group or the control group.

Women in the intervention group took part in information sessions, received a personalised self-management plan, were sent monthly text message reminders and undertook a 20-minute phone-based coaching session.

Women in the control group attended a general session on women’s health.

Over 12 months, the women in the towns who received the targeted intervention program lost almost half a kilogram, while those in the control towns gained almost half a kilo.

This shows that delivering programs with community integration, a focus on small changes in behaviour, self-management, and minimal burden on the participants using a mix of personal and electronic modes of delivery, can be feasible, cheap and effective.

Role of GPs

General and nurse practitioners play an important role in providing advice and strategies on healthy and active lifestyles to prevent and manage obesity.

However, a Monash University study, published in The Medical Journal of Australia, found GPs recorded the weight of only 25.8% of a sample of 270,426 patients. Some of the barriers for recording this information are difficulty in approaching the discussion and a perceived lack of available training.

It is important for governments to support all health-care providers to be able to raise the issue of weight control – not just with those who are overweight or obese, but also to encourage those who are a healthy weight to remain in that category.

canada goose Guidelines for health professionals already exist, however, better integration with community programs (particularly those which offer social benefits), referral to tailored services and alignment with mass media campaigns are likely to add enormous value at relatively low cost.

There is no single strategy that will address excess weight and obesity in our community. But health professionals are important influencers. Empowering this group with effective, low-intensity strategies and programs is one element of a comprehensive approach to address poor diets and weight issues.

Community response

Another key element is to support communities to create healthy environments, to make the healthy choice the easy choice. Schools, workplaces, sports and community centres are all environments that should support healthy eating and active lifestyles.

If communities are funded and empowered, such as through the OPAL (Obesity prevention and lifestyle) program in South Australia and Healthy Together Victoria, they can link into statewide programs but also develop local solutions to solve the unique issues that exist in their catchment.

canada goose Recently we saw the funding removed from the National Partnership Agreement on Preventive Health, which provided valuable investment for the implementation of policies and programs to support healthy lifestyles. Funding to support community based initiatives so local populations can engage this issue is critically important, along with the implementation of policies such as reducing junk food marketing to children, mandatory health star labels and taxing sugary drinks.

Individual action

In the meantime, how can individuals who regularly pledge to get fit and lose weight make sustainable and significant healthy changes, as the women in today’s rural Australia study have done?

celine bags Aiming to avoid weight gain is a good starting point, followed by small lifestyle changes, such as:

  • reducing serving sizes
  • aiming for two serves of fruit and five serves of vegetables a day
  • reducing sugary drinks
  • walking briskly for at least 30 minutes on most days of the week.

These changes can make a big difference to your risk of weight gain and developing serious health problems in the future.

Jane Martin does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond the academic appointment above.

Read the Original Article at TheConservation.com

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If you – or someone you care about – are embarking on post-holiday weight loss, understanding the body’s physiological responses to excess kilojoule intake could give you the edge for a successful New Year’s resolution.

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Measuring up: this year, aim for fitness over fat loss for long-term success

Getting fit and losing weight are consistently among the top New Year’s resolutions, and January is the boom period for the billion-dollar gym industry.

January is the boom period for the billion-dollar gym industry. Hotel Der Oeschberghof – Golf – Spa – Tagung/Flickr, CC BY-ND

Getting fit and losing weight are consistently among the top New Year’s resolutions, and January is the boom period for the billion-dollar gym industry. While any attempt to incorporate more exercise into our lives should be welcomed, it’s time to rethink the reasons for joining the gym. And, in particular, the way we measure success when it comes to exercise.

Weight loss is one of the most common reasons why people start an exercise program, linking sweating it out with reduced fat. Sadly, they’re setting themselves up to fail because there’s good evidence that exercise in the absence of dietary modification is not all that effective for weight loss. In other words, “you can’t outrun a bad diet.”

In fact, the idea that exercise will lead to weight loss is potentially dangerous because it acts as a disincentive for people who stick to their exercise goals to only find the scales haven’t turned in their favour – and throw in the towel.

A better measure

Research published a few months ago shows the likelihood of an obese man achieving normal weight without surgery is one in 210. And the chances are only a little better for women, at one in 124. Among those who manage to lose significant weight (at least 5% of bodyweight), at least half will regain it within two years.

Weight loss is very important for improving health and reducing risk of chronic disease. But when focusing on the reasons people should be physically active and engage in regular exercise, fitness, as opposed to fatness is a better focus.

Exercise can directly improve fitness independent of changes in weight. And it may be protective of developing chronic diseases, such as type 2 diabetes, even for people who are overweight or obese. But the importance of trying to lose weight through broad lifestyle change shouldn’t be ignored.

A recent study of over 1.3 million Swedish men found that when it comes to risk of dying early, high fitness isn’t protective for people who are obese. But it showed fitness was an important factor nonetheless and didn’t measure other key health outcomes. Most importantly, improving fitness is a tangible and achievable outcome, so it’s more motivating.

Poor fitness is a modifiable factor associated with heart disease. Other benefits people may gain from exercise, apart from weight loss, include improved mental health, improved sleep and reduced risk of conditions, such as Alzheimer’s and dementia.

Helpful hints

Joining a gym may work for some, but it’s not the only way of getting the benefits of regular exercise. Here are some practical tips to get moving.

You can’t outrun a bad diet.
liebeslakritze/Flickr, CC BY-SA

1. Avoid a “all-or-nothing” mentality and remember that every bit of time spent exercising instead of being sedentary counts.

When you’re in the habit of exercising regularly, it’s easier to keep going and find the motivation to continue. But when you’ve been inactive for a while, such as over the holiday season, it’s often difficult to overcome the mindset of feeling overwhelmed and out of touch with exercising. This often leaves people feeling unsure about where to begin.

To avoid feeling lost, try setting some realistic, and achievable goals that can be written down and achieved every day. Plan for the worse-case scenario (such as those extra long lunches). Even one set of squats, five minutes of yoga, or a brief walk around the block may be enough to avoid the build-up of post-holiday exercise fear.

2. Seek help getting active, especially if you have a chronic or complex medical conditions. Australia has one of the most progressive physical activity referral schemes in the world, which means people with chronic conditions can be referred to accredited exercise physiologists or physiotherapists to receive individualised exercise programs.

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3. When it comes to exercise, forget the scales and focus on moving more and sitting less. Wearable technology can help with monitoring and goal setting.

Use other ways of measuring progress, such as how breathless you feel after walking up that set of stairs or how much easier it is to carry the groceries, as well.

4. Don’t forget resistance training (muscle building exercise). Working muscles is not only for young men; it has considerable benefits for men and women of all ages.

Most importantly, the best exercise program is the one that’s realistic for your situation, enjoyable and progressively more challenging. And it’s not necessarily one limited to the gym.


This article is part of our series about New Year’s resolutions, A Fresh Start.

Simon Rosenbaum is funded by a Society for Mental Health Research Early Career Fellowship. He is a National Director of Exercise and Sports Science Australia.

Read the Original Article at TheConservation.com

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Will you gain weight this Christmas?

For most of us, Christmas and its festivities revolve around consuming tasty food and drinks with colleagues, friends and family. Between work Christmas parties, Christmas lunch or dinner, edible presents and New Year’s Eve, it can be an effort not to gain weight.

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For most of us, Christmas and its festivities revolve around consuming tasty food and drinks with colleagues, friends and family. Between work Christmas parties, Christmas lunch or dinner, edible presents and New Year’s Eve, it can be an effort not to gain weight.

Seasonal variations in body weight

The human body can be quite remarkable in its ability to maintain a stable weight over the long term. One small American study reported average fluctuations of just 0.5 kg throughout a year. Weight peaked in winter, which may be due to poorer weather and lower physical activity, but returned to normal.

Others, however, gradually gain weight over the years.
A study of 120,000 Americans found weight gain averaged 3.35 lb (1.52 kg) over four-year periods.

The good news is that reducing your energy intake
by around 100 calories (418 kilojoules) per day can prevent such weight gain. This could equate to not having that extra biscuit, or walking more each day.

Are we likely to gain weight over Christmas?

We often don’t follow our normal routines during the holidays. Therefore our lifestyle behaviours and body weight can change.

There aren’t many high-quality studies that look at body weight and fat changes over the Christmas period, but the studies that have been done report conflicting results.

A 2009 American study of 195 adults over the six- to eight-week winter holiday reported an average weight increase of 0.37 kg.

Another study of 26 English adults over a two-week Christmas holiday found they gained an average of 1 kg, even though five were sick (and three lost weight). The maximum weight gain was 4.4 kg.

Go for a smaller plate if you want to eat less.
Pixabay, CC BY

Yet another study reported a weight change of around 0.4 kg in non-obese Swedish adults over a two- to three-week Christmas break. Obese participants, however, reported highly variable changes in weight, from a gain of 6.1 kg to a loss of 8.8 kg.

This difference between people of contrasting starting weights was also found in another American study of 94 college students. Over a two-week Thanksgiving period, the overweight/obese students gained an average of 1.0 kg, while those with a normal body mass index (BMI) gained just 0.2 kg.

Some studies reported no weight gain, but an increase in body fat over the holidays.

However, other studies found no change in either body weight or body fat over festive periods, even if there were changes to eating and physical activity patterns.

What’s to blame?

In the large study of 120,000 American adults, the foods associated with weight increase over four-year periods include potato chips, potatoes, sugar-sweetened beverages and unprocessed and processed red meats.

Foods that were associated with lower weight included vegetables, whole grains, fruits, nuts and yoghurt.

Other lifestyle behaviours were also associated with weight gain: physical inactivity (including television watching), alcohol intake and sleeping less than six or more than eight hours each day.Alien: Covenant movie streaming

It’s not hard to imagine these factors at play in someone’s Christmas holidays. Potato chips, soft drinks and alcohol might fill the table at the work Christmas party.

Hangovers and too little or too much sleep might mean that you indulge excessively in fast food burgers while binge-watching Netflix.

If you’re drinking spirits, choose soda as a mixer.
Pixabay, CC BY

Five tips to avoid a belly like Santa’s

1) Choose foods that have been associated with healthier body weights in the longer term and increased satiety in the shorter term, such as fruits and vegetables, and leaner foods that are higher in fibre and protein.

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  • salads (including fruit, green, potato and quinoa ones) over white bread
  • oat slices or biscuits over shortbread biscuits
  • roasted nuts over potato chips
  • turkey breast over salami
  • shrimps and other seafood over sausages.

2) Eat intuitively: try to listen to your hunger and fullness. This will help with the feeling of sickness that can come at the end of Christmas day due to overconsumption.

Choose smaller plates, as these are associated with reduced food intake compared to larger plates – even if you have a level of intuitive eating.

Put a smaller variety of foods on your (smaller) plate – and don’t go back for seconds. If you have a large variety of foods, you are more likely to eat more – something called sensory-specific satiety.

3) Self-monitor! One study reported that systematically recording what you eat, drink and how much you move during holiday periods was associated with improved weight. Use goal-setting and self-monitoring sheets or apps to help regulate the amount of alcohol or potato chips you consume each day.

4) Go for walks or swims if the weather allows, and avoid spending the whole break binge-watching television.

5) Avoid soft drinks and excessive alcohol every day. When you do drink alcohol, choose a soda mixer with a piece of fresh lime to have with your spirits and drink water in between each alcoholic drink.

Keep it in perspective

At the end of the silly season, you may still have gained some weight. But keep it in perspective: it might have been due to quite pleasurable activities and it’s unlikely to be a problem in the long term, if you get back to your usual balanced exercise and eating routine.

It’s fine to indulge every now and then, even if it means going back for seconds of Christmas pudding on Christmas day. Just don’t indulge every other day of the holidays, too.

Dr Reynolds is the owner of The Real Bok Choy, www.therealbokchoy.com, a nutrition and lifestyle consultancy.

Read the Original Article at TheConservation.com

Explainer: why is it so hard to lose weight?

We are designed to seek food – our drive to do so is essential to our survival and we have a complex system to control this.

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We are designed to seek food – our drive to do so is essential to our survival and we have a complex system to control this. Recent research shows that following weight loss, levels of circulating hormones which affect our appetite tend to promote over-eating and weight regain.

Indeed, the Minnesota experiment published in 1950 showed that we tend to overeat after a period of energy restriction until fat mass has returned to or exceeded initial levels. And although we might consider fat a simple energy reserve, during periods of food shortage fuel partitioning is not straightforward – muscle protein is just as readily converted to energy which protects fat stores.

Blame the hunter-gatherers

It can be surprising to hear that excess fat is rigorously defended by our own bodies. However, a moment’s thought explains why this should be. Our physiology has been shaped over millennia by evolutionary processes which make us suited to a hunter-gatherer lifestyle – which necessitates high levels of physical activity and likely periods of famine and feast.

Those with thrifty metabolic adaptations, which favoured storage of excess energy as fat would have been more likely to survive and pass on their genes. During periods of famine, the ability to hold on to stored fat would also have been advantageous. These adaptations which were once useful, are now causing unprecedented levels of obesity across all populations that lead a lifestyle characterised by low levels of physical activity and an abundance of food. In short, we are designed to store fat, and to keep it once we have it.

Designed for fat

To understand our physiology, we must understand homeostasis whereby biological systems are regulated mostly via negative feedback systems. Changes to a monitored condition (such as body fat) produce responses that oppose the change until the monitored condition returns to a “set point”. This seems to be the case for weight loss. A reduction of fat tissue results in changes in levels of hormones that typically lead to a return to the original level of fat.

Crucially however, this does not seem to be the case when dealing with weight gain. Our biological systems seem insufficiently powerful to return us to our set-point. Perhaps the environment is too overwhelmingly obesogenic? Or perhaps our physiology has always relied on an external event, such as famine or high levels of physical activity, to regulate body weight?

As long as the environment remains obesogenic, the problem of obesity will remain. We can no longer rely on our instinct to regulate body fat – we must now rely on our intellect.

Matthew Haines does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond the academic appointment above.

Read the Original Article at TheConservation.com

Watch Full Movie Rough Night (2017)

There are many sayings, myths and recommendations about how we should eat our food. Some of it is cultural – such as the use of tools – some involve noise while eating, keeping the mouth closed, spilling food, or for women, being “dainty”.

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Director : Dean Israelite.
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Release : March 23, 2017
Country : United States of America, Canada.
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Runtime : 124
Genre : Action, Adventure, Science Fiction.

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Sugar isn’t just empty, fattening calories — it’s making us sick

Children are manifesting increased rates of adult diseases like hypertension or high triglycerides. And they are getting diseases that used to be unheard of in children, like Type 2 diabetes and fatty liver disease.

Don’t add sugar. Sugar bowl via www.shutterstock.com

Children are manifesting increased rates of adult diseases like hypertension or high triglycerides. And they are getting diseases that used to be unheard of in children, like Type 2 diabetes and fatty liver disease. So why is this happening?

Everyone assumes this is the result of the obesity epidemic – too many calories in, too few out. Children and adults are getting fat, so they’re getting sick. And it is generally assumed that no one specific food causes it, because “a calorie is a calorie”.

I’ve been studying the role that sugar plays in contributing to chronic disease for years, and my research group at the University of California, San Francisco has just published research in the journal Obesity that challenges this assumption. If calories come from sugar, they just aren’t the same.

Diabetes is increasing faster than obesity

It’s clear that the cause of rising rates of health conditions like Type 2 diabetes isn’t as simple as people just eating too many calories.

Obesity is increasing globally at 1% per year, while diabetes is increasing globally at 4% per year. If diabetes were just a subset of obesity, how can you explain its more rapid increase?

And certain countries are obese without being diabetic (such as Iceland, Mongolia and Micronesia), while other countries are diabetic without being obese (India, Pakistan and China, for instance). Twelve percent of people in China have diabetes, but the obesity rate is much lower. The US is the fattest nation on Earth and our diabetes prevalence is 9.3%.

While 80% of the obese population in the US is metabolically ill (meaning they have conditions like diabetes, hypertension, lipid problems and heart disease), 20% is not. Conversely, 40% of the normal weight population has metabolic syndrome.

If normal weight people have these conditions, how then are they related to obesity? Indeed, we now know that obesity is a marker rather than a cause for these diseases.

Epidemiological studies have found a correlation between added sugar consumption and health conditions like cardiovascular disease. So could cutting excess sugar out of our diets reverse metabolic syndrome?

What happens when you stop feeding kids added sugar?

Our group at UCSF studied 43 Latino and African-American children with obesity and metabolic syndrome over a 10-day period. We started by assessing their metabolic status – insulin and glucose levels, as well as blood fats and other markers for disease, like lactate and free fatty acids – on their home diet.

For the next nine days, each child ate an individual tailored diet. We catered their meals to provide same number of calories and protein and fat content as their usual home diet. We gave them the same percentage of carbohydrate, but we substituted starch for sugar. The big difference: this special diet had no added sugar. This means their diet had no sugar from sugarcane or high fructose corn syrup. The kids consumed foods such as fruits and other whole foods that naturally contain some sugar. These foods also have fiber, which reduces the rate of sugar absorption, so they don’t affect the body the same way that added sugar does.

We took chicken teriyaki out. We put turkey hot dogs in. We took sweetened yogurt out. We put baked potato chips in. We took donuts out. We put bagels in. We gave them unhealthy processed food, just with no added sugar. Each child was given a scale to take home, and if their weight was declining, we made them eat more. Then we studied them again.

The children had eaten the same number of calories and had not lost any weight, and yet every aspect of their metabolic health improved. With added sugar cut out of their diet for 10 days, blood pressure, triglycerides, low-density lipoprotein (LDL, or “bad cholesterol”), insulin sensitivity and glucose tolerance all improved. And remember, we weren’t giving them just leafy greens and tofu – we fed the kids processed foods, just ones without sugar.

Further studies are needed to see if this will also work in adults, and if the benefits are short-term or long-term.

Sugar is like alcohol

This study demonstrates that a calorie is not a calorie, and that sugar is a primary contributor to metabolic syndrome, unrelated to calories or weight gain. By removing added sugar, we improved metabolic health.

Sugar may not be the only contributor to chronic disease, but it is far and away the easiest one to avoid. Kids could improve their metabolic health – even while continuing to eat processed food – just by dumping the sugar. Can you imagine how much healthier they’d be if they ate real food?

The naysayers will say, “But sugar is natural. Sugar has been with us for thousands of years. Sugar is food, and how can food be toxic?”

Webster’s Dictionary defines food as:

material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy.

Sugar by itself furnishes energy, and that’s about it. In that sense, sugar is like alcohol. It’s got calories, but it’s not nutrition. There’s no biochemical reaction that requires it. And at high doses, alcohol can fry your liver.

Same with sugar. Fructose, the sweet molecule in sugar, contains calories that you can burn for energy, but it’s not nutrition, because there’s no biochemical reaction that requires it. In excess, it can fry your liver, just like alcohol. And this makes sense, because where do you get alcohol from? Fermentation of sugar.

Too much sugar causes diabetes, heart disease, fatty liver disease and tooth decay. When consumed in excess, it’s a toxin. And it’s addictive – just like alcohol. That’s why children are getting the diseases of alcohol – Type 2 diabetes and fatty liver disease – without alcohol. But our research suggests we could turn this around in 10 days – if we chose to.

Robert Lustig does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond the academic appointment above.

Read the Original Article at TheConservation.com

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Director : Martin Scorsese.
Producer : Riza Aziz, Leonardo DiCaprio, Emma Tillinger Koskoff, Joey McFarland, Martin Scorsese.
Release : December 25, 2013
Country : United States of America.
Production Company : Paramount Pictures, Appian Way, EMJAG Productions, Red Granite Pictures, Sikelia Productions.
Language : Français, English.
Runtime : 180
Genre : Crime, Drama, Comedy.

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Director : Dean Israelite.
Producer : Brian Casentini, Roberto Orci, Haim Saban, Wyck Godfrey, Marty Bowen.
Release : March 23, 2017
Country : United States of America, Canada.
Production Company : Lionsgate, Saban Brands.
Language : English.
Runtime : 124 min.
Genre : Action, Adventure, Science Fiction.

‘Power Rangers’ is a movie genre Action, was released in March 23, 2017. Dean Israelite was directed this movie and starring by Dacre Montgomery. This movie tell story about Saban’s Power Rangers follows five ordinary teens who must become something extraordinary when they learn that their small town of Angel Grove — and the world — is on the verge of being obliterated by an alien threat. Chosen by destiny, our heroes quickly discover they are the only ones who can save the planet. But to do so, they will have to overcome their real-life issues and before it’s too late, band together as the Power Rangers.

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A 21-year-old university student has died after taking a chemical she bought over the internet as a way to lose weight.

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Director : Gregori Viens.
Writer : Gregori Viens, Henry Phillips.
Producer : Rick Rosenthal.
Release : February 24, 2017
Country : United States of America.
Production Company : Permut Presentations, Whitewater Films, Tilted Windmill Productions.
Language : English.
Runtime : 98 min.
Genre : Comedy.

‘Punching Henry’ is a movie genre Comedy, was released in February 24, 2017. Gregori Viens was directed this movie and starring by Henry Phillips. This movie tell story about Comedian Henry Phillips is lured to LA by a renowned TV producer who wants to bring his story of failure to the screen. But when a major network gets involved, Henry must decide whether he wants to make jokes for a living, or be the butt of them.

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