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5 ways to avoid weight gain and save money on food this Christmas

<p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>As Christmas approaches, so does the challenge of healthy eating and maintaining weight-related goals. The season’s many social gatherings can easily tempt us to indulge in calorie-rich food and celebratory drinks. It’s why we typically <a href="https://www.nejm.org/doi/full/10.1056/NEJMc1602012">gain weight</a> over Christmas and then struggle to take it off for the <a href="https://www.sciencedirect.com/science/article/pii/S0031938414001528">remainder of the year</a>.</p> <p>Christmas 2023 is also exacerbating cost-of-living pressures, prompting some to rethink their food choices. Throughout the year, <a href="https://dvh1deh6tagwk.cloudfront.net/finder-au/wp-uploads/2023/03/Cost-of-Living-Report-2023.pdf">71% of Australians</a> – or 14.2 million people – <a href="https://retailworldmagazine.com.au/rising-cost-of-living-forces-aussies-to-change-diets/">adapted</a> their eating behaviour in response to rising costs.</p> <p>Fortunately, there are some simple, science-backed hacks for the festive season to help you celebrate with the food traditions you love without impacting your healthy eating habits, weight, or hip pocket.</p> <h2>1. Fill up on healthy pre-party snacks before heading out</h2> <p>If your festive season is filled with end-of-year parties likely to tempt you to fill up on finger foods and meals high in fat, salt, and sugar and low in nutritional value, have a healthy pre-event snack before you head out.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/#sec-a.g.atitle">Research</a> shows carefully selected snack foods can impact satiety (feelings of fullness after eating), potentially reducing the calories you eat later. High-protein, high-fibre snack foods have the strongest effect: because they take longer to digest, our hunger is satisfied for longer.</p> <p>So enjoy a handful of nuts, a tub of yoghurt, or a serving of hummus with veggie sticks before you head out to help keep your healthy eating plan on track.</p> <h2>2. Skip the low-carb drinks and enjoy your favourites in moderation</h2> <p>Despite the marketing promises, low-carb alcoholic drinks <a href="https://onlinelibrary.wiley.com/doi/10.1002/hpja.531">aren’t better for our health or waistlines</a>.</p> <p>Many low-carb options have a similar amount of carbohydrates as regular options but lull us into thinking they’re better, so we drink more. A <a href="https://www.vichealth.vic.gov.au/sites/default/files/K-013_Low-carb-beer_FactSheet_FINAL.pdf">survey</a> found 15% of low-carb beer drinkers drank more beer than they usually would because they believed it was healthier for them.</p> <p>A typical lager or ale will contain less than 1.5 grams of carbohydrate per 100 ml while the “lower-carb” variety can range anywhere from 0.5 grams to 2.0 grams. The calories in drinks come from the alcohol itself, not the carbohydrate content.</p> <p>Next time you go to order, think about the quantity of alcohol you’re drinking rather than the carbs. Make sure you sip lots of water in between drinks to stay hydrated, too.</p> <h2>3. Don’t skimp on healthy food for Christmas Day – it’s actually cheaper</h2> <p>There’s a perception that healthy eating is more expensive. But studies show this is a misconception. A <a href="https://southwesthealthcare.com.au/swh-study-finds-eating-a-healthier-diet-is-actually-cheaper-at-the-checkout/#:%7E:text=A%20recent%20study%20from%20the,does%20not%20meet%20the%20guidelines">recent analysis</a> in Victoria, for example, found following the Australian Dietary Guidelines cost the average family A$156 less a fortnight than the cost of the average diet, which incorporates packaged processed foods and alcohol.</p> <p>So when you’re planning your Christmas Day meal, give the pre-prepared, processed food a miss and swap in healthier ingredients:</p> <ul> <li> <p>swap the heavy, salted ham for leaner and lighter meats such as fresh seafood. Some seafood, such as prawns, is also tipped to be cheaper this year thanks to <a href="https://www.smh.com.au/goodfood/lobsters-up-prawns-stable-a-buying-guide-to-seafood-this-christmas-20231208-p5eq3m.html">favourable weather conditions</a> boosting local supplies</p> </li> <li> <p>for side dishes, opt for fresh salads incorporating seasonal ingredients such as mango, watermelon, peach, cucumber and tomatoes. This will save you money and ensure you’re eating foods when they’re freshest and most flavoursome</p> </li> </ul> <ul> <li> <p>if you’re roasting veggies, use healthier cooking oils like olive as opposed to vegetable oil, and use flavourful herbs instead of salt</p> </li> <li> <p>if there’s an out-of-season vegetable you want to include, look for frozen and canned substitutes. They’re cheaper, and <a href="https://www.sciencedirect.com/science/article/pii/S0889157517300418">just as nutritious</a> and tasty because the produce is usually frozen or canned at its best. Watch the sodium content of canned foods, though, and give them a quick rinse to remove any salty water</p> </li> <li> <p>give store-bought sauces and dressings a miss, making your own from scratch using fresh ingredients.</p> </li> </ul> <h2>4. Plan your Christmas food shop with military precision</h2> <p>Before heading to the supermarket to shop for your Christmas Day meal, create a detailed meal plan and shopping list, and don’t forget to check your pantry and fridge for things you already have.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586574/">Eating beforehand</a> and shopping with a plan in hand means you’ll only buy what you need and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8206473/">avoid impulse purchasing</a>.</p> <p>When you’re shopping, price check everything. Comparing the cost per 100 grams is the most effective way to save money and get the best value. Check prices on products sold in different ways and places, too, such as nuts you scoop yourself versus prepacked options.</p> <h2>5. Don’t skip breakfast on Christmas Day</h2> <p>We’ve all been tempted to skip or have a small breakfast on Christmas morning to “save” the calories for later. But this plan will fail when you sit down at lunch hungry and find yourself eating far more calories than you’d “saved” for.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Research</a> shows a low-calorie or small breakfast leads to increased feelings of hunger, specifically appetite for sweets, across the course of the day.</p> <p>What you eat for breakfast on Christmas morning is just as important too – choosing the right foods will <a href="https://theconversation.com/im-trying-to-lose-weight-and-eat-healthily-why-do-i-feel-so-hungry-all-the-time-what-can-i-do-about-it-215808">help you manage your appetite</a> and avoid the temptation to overindulge later in the day.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/24703415/">Studies</a> show a breakfast containing protein-rich foods, such as eggs, will leave us feeling fuller for longer.</p> <p>So before you head out to the Christmas lunch, have a large, nutritionally balanced breakfast, such as eggs on wholegrain toast with avocado.</p> <p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.</em> <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/nick-fuller-219993"><em>Nick Fuller</em></a><em>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/5-ways-to-avoid-weight-gain-and-save-money-on-food-this-christmas-219114">original article</a>.</em></p>

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Can coffee help you avoid weight gain? Here’s what the science says

<p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p>Coffee is well recognised as having a positive impact on long-term health. Drinking the equivalent of three to four cups of instant coffee a day <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">reduces the risk</a> of many health conditions including heart disease, type 2 diabetes and some cancers.</p> <p>Most people gain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4984841/">small amounts of weight</a> each year as they age. But can coffee help prevent this gradual weight gain?</p> <p>A group of researchers examined whether drinking an extra cup of coffee a day – or adding sugar, cream or a non-dairy alternative – resulted in more or less weight gain than those who didn’t adjust their intake.</p> <p>Their <a href="https://www.sciencedirect.com/science/article/abs/pii/S0002916523661702">research</a> (currently a pre-proof, which means it has been peer reviewed but is yet to undergo the final formatting and copyediting) found a modest link between coffee and gaining less weight than expected.</p> <p>People who drank an extra cup of coffee a day gained 0.12 kg less weight than expected over four years. Adding sugar resulted in a fraction more (0.09 kg) weight gain than expected over four years.</p> <h2>How was the study conducted? What did it find?</h2> <p>Researchers combined data from three large studies from the United States: two <a href="https://nurseshealthstudy.org">Nurses’ Health Studies</a> from 1986 to 2010, and from 1991 to 2015, and a <a href="https://www.hsph.harvard.edu/hpfs/about-the-study/">Health Professional Follow-up study</a> from 1991 to 2014.</p> <p>The Nurses’ Health Studies are two of the largest cohort studies, with more 230,000 participants, and investigates chronic disease risks for women. The Health Professional Follow-up study involves more than 50,000 male health professionals and investigates the relationship between diet and health outcomes.</p> <p>Participants in all three studies completed a baseline questionnaire, and another questionnaire every four years to assess their food and drink intake. Using the combined datasets, researchers analysed changes in coffee intake and changes in the participants’ self-reported weight at four-year intervals.</p> <p>The average four year weight-gains for the nurses’ studies were 1.2kg and 1.7kg, while participants in the health professionals study gained an average of 0.8kg.</p> <p>The researchers found that increasing unsweetened caffeinated or decaffeinated coffee intake by one cup a day was associated with a weight gain that was 0.12 kg less than expected over four years.</p> <p>Adding creamer (milk) or a non-dairy alternative did not significantly affect this weight change.</p> <p>However, adding sugar (one teaspoon) to coffee was associated with a weight gain that was 0.09 kg more than expected over four years.</p> <p>These associations were stronger in participants who were younger and had a higher body mass index at the beginning of the studies.</p> <h2>What are the pros and cons of the study?</h2> <p>This study is unique in two ways. It had a very large sample size and followed participants for many years. This adds confidence that the associations were real and can likely be applied to other populations.</p> <p>However, there are three reasons to be cautious.</p> <p>First, the findings represent an <em>association</em>, not <em>causation</em>. This means the study does not prove that coffee intake is the true reason for the weight change. Rather, it shows the two changes were observed together over time.</p> <p>Second, the findings around weight were very modest. The average four-year weight gain averted, based on one cup of coffee, was 0.12 kilograms, which is about 30 grams per year. This amount may not be a meaningful change for most people looking to manage weight.</p> <p>Finally, this analysis did not consider the variability in the amount of caffeine in coffee (which we <a href="https://pubmed.ncbi.nlm.nih.gov/17412475/">know can be high</a>), it just assumed a standard amount of caffeine per cup.</p> <h2>How could coffee help with weight management?</h2> <p>Caffeine is a natural stimulant which has been <a href="https://www.sciencedirect.com/science/article/pii/S0149763416300690">shown to</a> temporarily reduce appetite and increase alertness. This may help to feel less hungry for a short period, potentially leading to reduced energy intake.</p> <p>Some people consume coffee before exercise as a stimulant to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/">improve their workout performance</a> – if a workout is more effective, more energy may be expended. However, the benefit is largely thought to be short-lived, rather than long-term.</p> <p>Caffeine has also been <a href="https://www.sciencedirect.com/science/article/pii/S0271531720304449">shown to</a> speed up our metabolism, causing more energy to be burned while resting. However, this effect is relatively small and is not a suitable substitute for regular physical activity and a healthy diet.</p> <p>Finally, coffee has a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4725310/">mild diuretic effect</a>, which can lead to temporary water weight loss. This is water loss, not fat loss, and the weight is quickly regained when you re-hydrate.</p> <h2>Is it worth trying coffee for weight loss?</h2> <p>Losing weight can be influenced by various factors, so don’t get too enthusiastic about the coffee-weight link highlighted in this new study, or increase your coffee intake to unreasonable levels.</p> <p>Most adults can safely consume around <a href="https://www.healthdirect.gov.au/caffeine">400mg</a> of caffeine a day. That’s the equivalent of two espressos or four cups of instant coffee or eight cups of tea.</p> <p>If you are pregnant or breastfeeding, it is important to talk to your doctor before increasing your caffeine intake, because caffeine can be passed through to your growing baby.</p> <p>If you need individualised weight guidance, talk to your GP or visit an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited practising dietitian</a>. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214954/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher &amp; Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/can-coffee-help-you-avoid-weight-gain-heres-what-the-science-says-214954">original article</a>.</em></p>

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Why did Hamas attack, and why now? What does it hope to gain?

<p><em><a href="https://theconversation.com/profiles/ian-parmeter-932739">Ian Parmeter</a>, <a href="https://theconversation.com/institutions/australian-national-university-877">Australian National University</a></em></p> <p>In hindsight, the drivers of Hamas’s startlingly well-planned, land-sea-air attack on Israel on Saturday were in plain sight.</p> <p>The operation reflects a pattern of four wars and regular outbreaks of violence between Israel and Hamas militants in Gaza since 2005, when Israel withdrew its military posts and <a href="https://www.cfr.org/backgrounder/middle-east-gaza-withdrawal">forcibly removed</a> 9,000 Israeli settlers from the territory.</p> <p>Each time Hamas has launched rockets at Israel or engaged in similar provocations, it has drawn heavy retaliation from Israel in the form of major bombings on the Gaza Strip. Hamas, however, seems to regard this as a cost of doing business.</p> <p>An important factor motivating Hamas towards violence is that it has to watch its flanks. Other smaller, but increasingly extremist groups, are contesting its authority in Gaza, notably Palestinian Islamic Jihad.</p> <p>These groups have, at times, independently launched rocket attacks on Israel, which bring retribution on the whole territory.</p> <p>On top of this, the Israeli government formed by Prime Minister Benjamin Netanyahu last December is the most right wing in Israeli history. This government has made no secret of its desire to <a href="https://www.theguardian.com/world/2022/dec/28/benjamin-netanyahu-government-makes-west-bank-settlement-expansion-its-priority">annex</a> the West Bank and has permitted significant expansion of Jewish settlements in the territory, which are illegal under <a href="https://press.un.org/en/2016/sc12657.doc.htm">international law</a>.</p> <p>That has led to conflict between settlers and young West Bank Palestinians, who in the past year have formed a loose grouping known as the “<a href="https://www.economist.com/1843/2023/07/07/inside-the-lions-den-the-west-banks-gen-z-fighters">Lions’ Den</a>”.</p> <p>This grouping, comprising independent militants with apparently no central control, has scant regard for the Palestinian Authority, which governs the West Bank and is led by the octogenarian Mahmoud Abbas. The Palestinian Authority has little real administrative, security or moral authority in the territory.</p> <p>The “Lions’ Den” also vies with Gaza militant groups for influence among Palestinian youth – both in Gaza and the West Bank.</p> <p>Added to this, a minister in Netanyahu’s coalition, <a href="https://edition.cnn.com/2023/07/27/europe/ben-gvir-visit-israel-jerusalem-intl/index.html">Itamar Ben-Gvir</a>, has visited the Temple Mount, the site of the Al-Aqsa Mosque, one of the holiest shrines in Islam. This was considered a provocation by all Palestinians – both in the West Bank and Gaza. Further angering Palestinians, Israeli tourists also <a href="https://apnews.com/article/christians-jerusalem-old-city-spitting-524b3b8e92beb4c947b3b8b49e80cc45">travelled</a> to the site over the recent Sukkot holiday.</p> <p>A <a href="https://www.thenation.com/article/archive/september-28-2000-ariel-sharon-visits-the-temple-mount-sparking-the-second-intifada/">visit</a> to the Temple Mount by Ariel Sharon in 2000, then the leader of the opposition in Israel’s government, is generally regarded as the spark that ignited the Second Intifada from 2000-2005.</p> <p>Under an agreement predating Israel’s foundation, Jordan has <a href="https://www.middleeastmonitor.com/20231004-jordan-sends-memo-of-protest-to-israel-over-al-aqsa-settler-incursions/">custodianship</a> of the Al-Aqsa religious complex. Israel aimed to respect Jordan’s role when it signed the Israeli-Jordanian peace treaty in 1994. But Palestinians see the visits by Israeli ministers and non-Muslim tourists as disrespectful of the sanctity of the site and counter to this undertaking.</p> <p>Hamas has also claimed these visits have led to the desecration of the Al-Aqsa site, an argument obviously aimed at winning support from Muslims throughout the Arab and wider Islamic world.</p> <h2>Why attack now?</h2> <p>Significantly, Hamas has named its action “<a href="https://www.aljazeera.com/opinions/2023/10/8/there-is-nothing-surprising-about-hamass-operation">Operation Al-Aqsa Flood</a>”. This provides some clues to the primary reason for striking at this time, which emphasises what Hamas sees as Israeli acts of desecration of a holy Islamic site.</p> <p>However, an additional motivating factor was likely the increasing tendency of Arab states to make peace agreements with Israel, as evidenced by the <a href="https://www.state.gov/the-abraham-accords/">2020 Abraham Accords</a>, involving the United Arab Emirates, Bahrain, Sudan and Morocco.</p> <p>There has recently been strong speculation that Saudi Arabia is about to make its own agreement with Israel.</p> <p>This is of great concern to all Palestinians, not just those in the West Bank, as it further reduces pressure on Israel to reach a settlement with them. Netanyahu has made clear in his public statements that he prioritises peace with Arab states over eventual peace with the Palestinians.</p> <p>Hamas does not recognise Israel, but has said it would <a href="https://www.nbcnews.com/id/wbna24235665">observe a truce</a> if Israel withdrew to its 1967 borders. Israel would be unlikely to take Hamas’s word on this and withdraw as demanded. But there would be even less chance of that condition ever being realised if Saudi Arabia were to conclude its own deal with Israel.</p> <p>Another aspect of the timing is that it coincides almost precisely with the 50th anniversary of the start of the Yom Kippur or Ramadan War in October 1973, when Egypt and Syria attacked Israel together. The significance of a Palestinian entity being able to surprise Israel in the same way would not be lost on Hamas.</p> <p>So there were several objectives for Hamas to launch an attack at this time – and possibly a combination of them.</p> <p>Hamas is likely to gain much sympathy from the wider Arab world, but little in the way of material assistance. Hamas’s military operation will likely cause Saudi Arabia to hold back from normalising relations with Israel for now. That said, it’s unlikely any of the Arab states that have signed the Abraham Accords will withdraw from them now in protest over Israeli retaliation against Gaza.</p> <h2>Where the conflict is headed?</h2> <p>Where the conflict is headed is unclear. The Hezbollah militant group in Lebanon has already fired on positions in Israel’s north. But the extent to which it will become seriously involved will depend on its sponsor, Iran.</p> <p>Tehran has generally been seen to want to keep Hezbollah’s considerable rocket and missile strength in reserve in case of an Israeli strike on Iranian nuclear facilities.</p> <p>There is also the question of whether “Lions’ Den” militants in the West Bank will launch their own attacks, effectively creating a third front against Israel. And a possible fourth front could come from attacks on Jewish Israelis by Arab Israelis living in Israel.</p> <p>US President Joe Biden has <a href="https://www.bbc.com/news/world-us-canada-67049196">already promised</a> support for Israel, so there can be little doubt Israel will eventually get on top of these challenges. Netanyahu has warned of a long war, but it may prove reasonably short if Israel goes all out in its retaliation.</p> <p>The main constraint on Israeli action against Gaza will be the fact that an unknown number of Israeli citizens have been kidnapped by Hamas militants and taken to the strip. Indiscriminate Israeli bombing would certainly put those lives at risk.</p> <p>Israel will also be reluctant to put its defence forces in Gaza because of the risk of heavy casualties. However, it may send special forces if it gains intelligence on the whereabouts of its kidnapped citizens.</p> <p>A further risk for Israel in its retaliation is that too brutal an assault on Gaza could turn Western opinion against it. So far, however, Western governments are strongly supportive of Israel and unsympathetic towards Hamas.</p> <p>The overall lesson for Israel is that it has to develop a policy for managing the Palestinians living in the areas it controls.</p> <p>The current situation, in which hardline militants are contained in Gaza, while Israeli forces curtail the actions of Palestinians living in Israel and the West Bank, has suited the Israeli government for many years. It has been able to ignore Arab and international pressure to negotiate a two-state solution or to acquiesce in a <a href="https://theconversation.com/israels-new-government-doesnt-give-palestinians-much-hope-it-could-be-time-for-a-radical-approach-162077">one-state solution</a>.</p> <p>The real significance of Hamas’s operation is that such a non-policy can no longer continue.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215248/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/ian-parmeter-932739">Ian Parmeter</a>, Research Scholar, Centre for Arab and Islamic Studies, <a href="https://theconversation.com/institutions/australian-national-university-877">Australian National University</a></em></p> <p><em>Image credits: CNN / X (Twitter)</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-did-hamas-attack-and-why-now-what-does-it-hope-to-gain-215248">original article</a>.</em></p>

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What’s the ‘weight set point’, and why does it make it so hard to keep weight off?

<p>If you’ve ever tried to lose weight but found the kilos return almost as quickly as they left, you’re not alone.</p> <p>In fact, the challenge of maintaining weight loss is confirmed by research, including an analysis of 29 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/">long-term weight loss studies</a> that found more than half of the weight lost by participants was regained within two years, and more than 80% of lost weight was regained within five years.</p> <p>When we regain weight, we tend to blame it on a lack of willpower. </p> <p>But there’s a scientific reason many people return to their previous weight after dieting, and understanding the science – known as the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/">weight set point theory</a> – is key to achieving long-term weight loss.</p> <h2>What is the weight set point?</h2> <p>We each have a predetermined weight – a set point – which our body protects. It’s the weight you’ll remember being at for a long period of time in your adult years (over 20 years of age) and it’s the weight you’ll remember bouncing back to after any bout of dieting.</p> <p>It’s programmed in the early years of life – particularly during the first 2,000 days of life – from conception to five years of age. Our <a href="https://pubmed.ncbi.nlm.nih.gov/6538464/">genes</a> play a role in programming our weight set point. Just as DNA prescribes whether we’re shorter or taller than others, we’re <a href="https://fn.bmj.com/content/86/1/F2.2">born</a> with a tendency to be slim or overweight. But our genetic make-up is just a predisposition, not an inevitable fate.</p> <p>Weight set point is also influenced by the environmental factors genes may be exposed to during pregnancy and the first years of life. It explains why some children who are fed a poor diet are more susceptible to unhealthy weight gain (due to their genetic make-up) while others are not. Research shows unhealthy weight gain during the early years of life is likely to persist throughout <a href="https://pubmed.ncbi.nlm.nih.gov/26696565/">adolescence and adulthood</a>.</p> <p>Lastly, our body weight is influenced by the environment itself. For example, an unhealthy diet, sedentary lifestyle and poor sleep will result in an increase in your weight set point over time and at a rate of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/">0.5 kilograms per year</a>. </p> <p>Our bodies work hard to keep our weight around our set point by adjusting our biological systems, regulating how much we eat, how we store fat and expend energy. This stems from our hunter-gatherer ancestors, whose bodies developed this survival response to adapt to periods of deprivation when food was scarce to protect against starvation. Unfortunately, this means our body is very good at protecting against weight loss but not weight gain.</p> <h2>How our bodies work to protect our set point when we diet</h2> <p>When we change our diet to lose weight, we take our body out of its comfort zone and trigger its survival response. It then counteracts weight loss, triggering <a href="https://pubmed.ncbi.nlm.nih.gov/25896063/">several physiological responses</a> to defend our body weight and “survive” starvation. </p> <p>Our body’s survival mechanisms want us to regain lost weight to ensure we survive the next period of famine (dieting), which is why many people who regain weight after dieting end up weighing more than when they started.</p> <p>Our bodies achieve this result in several ways.</p> <p>1. Our metabolism slows and our thyroid gland misfires</p> <p>Our metabolic rate – how much energy we burn at rest – is determined by how much muscle and fat we have. Muscle is more metabolically active than fat, meaning it burns more calories. Typically, when we diet to lose weight, we lose both fat and muscle, and the decrease in our calorie-burning muscle mass slows our metabolism, slowing the rate at which we lose weight.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/7632212/">Research</a> also shows that for every diet attempt, the rate at which we burn off food <a href="https://pubmed.ncbi.nlm.nih.gov/22535969/">slows by 15%</a> and that even after we regain lost weight, our metabolism <a href="https://pubmed.ncbi.nlm.nih.gov/27136388/">doesn’t recover</a>. But exercise can help restore and speed up our <a href="https://pubmed.ncbi.nlm.nih.gov/10956341/">metabolism</a> as it improves our muscle to fat ratio.</p> <p>Dieting also affects our thyroid gland – the gatekeeper to our metabolism. When our thyroid functions correctly, it produces vital hormones that control our energy levels and metabolism, but when we restrict our food intake, <a href="https://pubmed.ncbi.nlm.nih.gov/16322796/">fewer hormones are secreted</a>, reducing the energy we burn at rest</p> <p>2. our energy sources are used differently</p> <p>Our bodies predominantly burn fat stores at rest, but when we diet and start losing weight, our body adapts for protection. It <a href="https://pubmed.ncbi.nlm.nih.gov/7572701/">switches</a> from using fat as its energy source to carbohydrates and holds onto its fat, resulting in less energy being burned at rest</p> <p>3. our appetite hormones adjust</p> <p>Appetite hormones play a large part in weight management. When we’re hungry, the stomach releases a hormone called ghrelin to let our brain know it’s time to eat. Our gut and fat tissue also release hormones to signal fullness and tell us it’s time to stop eating. </p> <p>However, when we diet and deprive our bodies of food, these hormones work differently to defend our set point weight, suppressing feelings of fullness and <a href="https://pubmed.ncbi.nlm.nih.gov/22029981/">telling us to eat more</a>. Like our metabolism, appetite hormones don’t return to the same levels before dieting, meaning feelings of hunger can prevail, even after weight is regained</p> <p>4. our adrenal gland functions differently</p> <p>Our adrenal gland manages the hormone cortisol, which it releases when a stressor – <a href="https://pubmed.ncbi.nlm.nih.gov/10918539/">like dieting</a> – is imposed. Excess cortisol production and its presence in our blood leads to weight gain because it plays a vital role in how our bodies process, store and burn fat</p> <p>5. our brain works differently</p> <p>Typically, diets tell us to restrict certain foods or food groups to reduce our calorie intake. However, this heightens activity in our mesocorticolimbic circuit (the reward system in our brain) resulting in us <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">overeating</a> the foods we’ve been told to avoid. This is because foods that give us pleasure release feel-good chemicals called endorphins and a learning chemical called dopamine, which enable us to remember – and give in to – that feel-good response when we see that food. </p> <p>When we diet, activity in our hypothalamus – the clever part of the brain that regulates emotions and food intake – also reduces, <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">decreasing our control and judgement</a>. It often triggers a psychological response dubbed the “what-the-hell effect” – the vicious cycle we enter when we indulge in something we feel we shouldn’t, feel guilty about it, and then go back for even more.</p> <h2>The take-home message</h2> <p>We are biologically wired to protect our weight set point. Conventional diets, including the latest hype surrounding “intermittent fasting” and “keto”, fail to promote healthy eating and fail to address the weight set point. You’ll eventually regain the weight you lost.</p> <p>Just as the problem is evolutionary, the solution is evolutionary too.</p> <p>Successfully losing weight long-term comes down to: </p> <ol> <li> <p>following evidence-based care from health-care professionals that have studied the science of obesity, not celebrities </p> </li> <li> <p>losing weight in small manageable chunks you can sustain, specifically periods of weight loss, followed by periods of weight maintenance, and so on, until your goal weight is achieved</p> </li> <li> <p>making gradual changes to your lifestyle to ensure you form habits that last a lifetime.</p> </li> </ol> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724" target="_blank" rel="noopener">The Conversation</a>. </em></p>

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Pippa Middleton to gain noble inheritance

<p dir="ltr">Pippa Middleton could be joining her older sister Kate in royal life with a title of her own, inherited from her father-in-law.</p> <p dir="ltr">Her husband, James Matthews, is the eldest son of David Matthews, and is in line to inherit his father's title as Laird of Glen Affric, along with a 10,000-acre Scottish estate near Loch Ness.</p> <p dir="ltr">If he does receive the hereditary title upon his father's death, that would see Pippa and James become Lord and Lady Glen Affric.</p> <p dir="ltr">The Commonwealth-recognised title would make the couple members of the nobility, one step down from royalty.</p> <p dir="ltr">Pippa and James, a former professional racing driver and hedge fund manager, married in 2017 and share three children: Arthur, three, Grace, one, and three-week-old Rose.</p> <p dir="ltr">The news of their future title comes as the family reportedly plan to relocate to a 31-hectare lot in Buckleberry, less than an hour’s drive from the Middleton’s new home in Windsor.</p> <p dir="ltr">Their new home will reportedly mimic Jeremy Clarkson’s Diddly Squat Farm Shop, complete with glamping, cabins and a restaurant. </p> <p><span id="docs-internal-guid-e84dce1d-7fff-7ae3-1e08-e3412ea596e7"></span></p> <p dir="ltr">Kate and Pippa’s parents, Michael, 73, and Carole, 67, also live in Buckleberry, which has been a long-time base for the family and where they founded a party accessory company in 1987.</p> <p dir="ltr"><em>Image: @pippa.middleton.matthews (Instagram)</em></p>

Beauty & Style

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"Heaven gained an angel": Child star found dead at 16

<p>Child star Kailia Posey, who shot to fame in the hit show about US child pageants Toddlers &amp; Tiaras, has died at just 16 years of age.</p> <p>Posey's heartbroken mother, Marcy Posey Gatterman, wrote on Facebook earlier this week, “I don’t have words or any thoughts. A beautiful baby girl is gone. Please give us privacy as we mourn the loss of Kailia. My baby forever.”</p> <p>Her family have also confirmed that the manner of her death was suicide. They said: “Although she was an accomplished teenager with a bright future ahead of her, unfortunately in one impetuous moment, she made the rash decision to end her life.</p> <p>“She won countless crowns and trophies after competing on the pageant circuit her entire life. Her highly acclaimed talent as a contortionist had already led to professional touring job offers, and she had recently been selected to be a cheerleader at her high school next fall.”</p> <p>Posey was pronounced dead in Birch Bay State Park, in Washington, at around 1:20 pm on Monday. This is roughly a 30-minute drive away from her family home in Lynden. </p> <p>Posey had just celebrated her 16th birthday on April 19, according to posts from her friends and family on social media.</p> <p>Lynden’s cheerleading team shared a series of tributes to its Instagram, along with the two quotes: “Please stay. The world is better with you in it” and the second being: “Speaking a few kind words might be the most important thing you will do today.”</p> <p>Posey was a young star on the TLC reality series, which ran from 2009 to 2013. The show featured families who prepared their children to compete in beauty pageants. She became a popular face online when her adorable “evil” grin went viral.</p> <p>In a throwback scene from Toddlers and Tiaras, Kailia’s mum described her then 10-year-old daughter as a “cuddling puppy and a spicy little monkey.”</p> <p>She continued: “When Kailia was younger, and she was three, she started doing pageants and she’s a pro when she hits that stage.</p> <p>“She’ll say she’s nervous but once she hits that stage she’s a pro.”</p> <p>She kept up with the pageant circuit as a teen and even announced on Instagram in January that she was gearing up to compete as Miss Washington Teen USA in February.</p> <p>Heartbroken fans have taken to Instagram to share their prayers.</p> <p>“Can’t even believe this has happened. I’m praying for you guys to get through this. She always was so kind to all of us,” commented America’s Got Talent competitor Kadan Bart Rockett.</p> <p>“playing soccer with you is now a core memory. heaven gained an angel,” added another friend.</p> <p><em>Images: Instagram</em></p>

News

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Sister dumped from bridal party after lockdown weight gain

<p>A bride-to-be has caused controversy after admitting that she dumped her sister from her bridal party after she gained weight.</p> <p>The bridezilla revealed she asked her sister to step away from her bridesmaid duties after she put on 10kg during lockdown.</p> <p>She further went on to explain that her older sister struggled with eating disorders her whole life, but still tried to defend her actions.</p> <p>But after she was slammed over her decision, she eventually confessed to wanting to "protect her wedding day".</p> <p>Sharing on Reddit, the bride-to-be admitted the move had divided her family.</p> <p>“My sister Julia was overweight growing up while the rest of us (five girls, no brothers) were always petite,” she said.</p> <p>“No one in our family ever treated her badly for her weight, though my mum did try to help her diet several times throughout our childhood for purely health reasons.</p> <p>“She was hospitalised for her eating disorder for the first time when she was 18, and she’s been in and out of treatment facilities since then.</p> <p>“Pre-pandemic, Julia seemed to be on a recovery kick again. She looked healthy, seemed to be eating normally. I was hopeful she could keep it together and felt okay about asking her to be a bridesmaid at that point.</p> <p>“That was the last time I saw her though (Feb 2020), until I saw her Friday for Christmas Day.</p> <p>“Julia has gained a LOT of weight in that time, probably 10kg, which is a lot because she’s short. This is a huge red flag to me because prior relapses have been preceded by weight gain, which seems to trigger another relapse.”</p> <p>The bride-to-be said it was then she made the decision to dump her from her wedding.</p> <p>“I [decided] it makes more sense for her to not be a bridesmaid. That way she can wear whatever she wants, be skinny or fat, show up or not, and it won’t affect the day as a whole,” said said.</p> <p>“So I texted her after Christmas to ask if she was doing okay. Sure enough, she admitted she’d been having body image issues since gaining weight during lockdown.</p> <p>“I kindly asked her to step down from being a bridesmaid, explaining that it was for her own good and I was only doing this because I cared about her. She seemed upset but agreed to step down.”</p> <p>The decision ended up causing a heated debate amongst family members, with even the bride's fiancé joining in, saying she was harsh to dump her sister over her weight.</p> <p>“Now our dad is furious with me, saying Julia is heartbroken,” she said.</p> <p>“My mom and sisters are all on my side here and agree Julia not being a bridesmaid is what’s best for everyone.</p> <p>“So I wasn’t that worried about being in the wrong here—until my FIANCÉ said I was wrong and basically called me out for even bringing up her weight with her.”</p> <p>She added that while she was worried for her sister’s mental health, she was also concerned about her wedding day.</p> <p>“Yes, of course protecting my wedding day is part of my consideration here,” she said.</p> <p>“God forbid one single day doesn’t revolve around her I guess.”</p> <p>Some Reddit users slammed the bride.</p> <p>“The obsession over the wedding pictures is disgusting. Why does a wedding have to be an Instagram event?” said one.</p> <p>Added another: “Bride sounds so self-centered. Thank god the fiancé talked some sense into her.”</p> <p>Said a third: “With family like this, it’s no wonder she has an eating disorder.”</p> <p>But others disagreed, with one saying: “Maybe she went about it the wrong way, but her feelings are valid. Also what girl doesn’t dream a perfect wedding day, it’s natural to overthink all the variables that play into it.”</p>

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The science behind what makes us put on weight

<p><strong>It really is genetic<br /><br /></strong>When scientists first discovered the gene in certain chubby mice, they called it the fatso gene. Years later, when they scoured the human genome for markers that increased vulnerability to type 2 diabetes, the fatso gene (now more politely called FTO) showed up there, too. Turns out, people with two copies of the gene were 40 per cent more likely to have diabetes and 60 per cent more likely to be obese than those without it. Those with only one copy of the gene weighed more, too.<br /><br />Scientists now suspect that there are lots of fat genes. “There could be as many as 100,” says Dr Claude Bouchard, executive director of the Pennington Biomedical Research Centre. “Each add a couple of pounds here and a pound or two there. That’s a noticeable difference when it comes to how much more fat we need to burn off.”<br /><br />As much as 16 per cent of the population has two copies of the FTO gene, and half of us have one copy. So far, scientists suspect that the other possible obesity-promoting genes have a small effect compared with FTO. The good news? “A genetic predisposition isn’t necessarily a life sentence,” says Bouchard. Also, even though FTO gene carriers are more likely to be obese, the gene doesn’t prevent you from losing weight, according to a 2016 study from Newcastle University.  “Our study shows that improving your diet and being more physically active will help you lose weight, regardless of your genetic makeup,” said lead researcher John Mathers.</p> <p><br /><br /></p> <p><strong>Some people just have more fat cells<br /><br /></strong>And the range is enormous, with some people having twice as many fat cells as others have, says Dr Kirsty Spalding, of the Karolinska Institute in Stockholm. Even if you’ve lost a few kilograms (or gained some), your fat-cell count remains, holding tight to the fat already inside and forever thirsting to be filled up with more. To add insult to injury, the fat cells of overweight and obese people hold more fat, too.<br /><br />New fat cells emerge during childhood but seem to stop by adolescence. Those of us destined to have a lot of these cells probably start producing them as young as age two. The cells’ rate of growth may also be faster – even if kids cut right back on kilojoules.<br /><br />Strangers have written to Spalding, telling her how depressed they are by her research. But she says her news isn’t all bleak. You’re better off with more fat cells, she says, than with fewer fat cells that become overstuffed and enlarged. New research suggests that the overstuffed group are more vulnerable to obesity – related health complications. So while you can’t reduce your total number of fat cells, there are things you can do to keep them small.<br /><br /><br /><strong>You can change your metabolism<br /><br /></strong>Another Scandinavian team looked into what happens at the cellular level when you gain weight. Assistant professor of nutrition, Dr Kirsi Pietiläinen, studied sets of twins where one was fat and the other thin, and learned that fat cells in heavier twins underwent metabolic changes that make it more difficult to burn fat. Pietiläinen’s team suspects that gaining as little as five kilograms can slow metabolism and send you spiralling into a vicious cycle: as you gain more fat, it becomes harder to lose it.<br /><br />How to get back on track? “The more I learn on the job, the more I’m convinced we need physical activity,” Pietiläinen says. Once a chubby child herself, she now runs regularly and is at a healthy weight.<br /><br /><br /><strong>Stress fattens you up<br /><br /></strong>The most direct route is the food-in-mouth syndrome: stressful circumstances (your bank account, your boss) spark cravings for carbohydrate-rich snack foods, which in turn calm stress hormones. When researchers in one study took away high-carb food from stressed mice, their stress hormones surged.<br /><br />Stress hormones also ramp up fat storage. For our prehistoric ancestors, stress meant drought or approaching tigers, and a rapid-storage process made sense; we needed the extra energy to survive food shortages or engage in battle. Today we take our stress sitting down – and the unused kilojoules accumulate in our midsection.<br /><br />To whittle yourself back down to size, in addition to your usual workout routine, make time for stress relief – whether it’s a yoga class or quality time with family.<br /><br /><br /><strong>Mum's pregnancy sealed your fate<br /><br /></strong>A mother’s cigarettes increase the risk of low birth weight, and alcohol can damage her baby’s brain. So why wouldn’t unhealthy foods wreak similar havoc? A growing body of science suggests that sugary and fatty foods, consumed even before you’re born, do exactly that. A Pennington study on rodents reports that overweight females have higher levels of glucose and free fatty acids floating around in the womb than in normal-weight females. These molecules trigger the release of proteins that can upset the appetite-control and metabolic systems in the developing brain.<br /><br />What’s true for mice is often true for humans as well. Doctors from State University of New York Downstate Medical Center compared children born before their mothers had gastric bypass surgery with siblings born later. Women weighed less after the surgery, as expected, but their children were also half as likely to be obese. Because siblings have such similar genetic profiles, the researchers attributed the weight differences to changes in the womb environment. Mums-to-be, take note: you can give your kids a head start by eating well and steering clear of sugary drinks before they’re born.<br /><br /><br /><strong>Sleep more, weigh less<br /><br /></strong>When patients see Dr Louis Aronne, past president of the Obesity Society, they’re just as likely to have their sleep assessed as their eating habits. If patients are getting less than seven to eight hours, Dr Aronne may prescribe more shut-eye rather than the latest diet or drug. With more sleep, he says, “they have a greater sense of fullness, and they’ll spontaneously lose weight.”<br /><br /><br />Why? University of Chicago researchers reported that sleep deprivation upsets our hormone balance, triggering both a decrease in leptin (which helps you feel full) and an increase of ghrelin (which triggers hunger). As a result, we think we’re hungry even though we aren’t – and so we eat. Indeed, sleep may be the cheapest and easiest obesity treatment there is.<br /><br /><br /><strong>Your spouse's weight matters<br /><br /></strong>When Jodi Dixon’s 188-centimetre, 163 kilogram husband lost 57 kilos, she had mixed feelings. She was the one who always watched her weight and exercised; she was always the one trying to get her husband to be more active. Mort, a medical sales rep, was always the life of the party, says his wife, a 43-year-old mother of two. But when he lost the weight, it was different.<br /><br />“Men and women would flock to him, drawn to his charisma,” she recalls. “I felt jealous.” Dixon comforted herself with food and gained 10 kilos before she decided to take action. She began bike riding with her husband and enrolled in a diet program. Eventually she trimmed down, too, shedding 15 kilos, and has her sights on losing more.<br /><br />Dixon credits the weight gain, and the loss, to her jealousy. But research shows that weight gain and loss can be, well, contagious. A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37 per cent more likely to become obese, too. The researchers concluded that obesity seems to spread through social networks.<br /><br />As in Dixon’s case, slimming down seems to be catching, at least within the family: when Dixon launched her weight-loss plan, her eldest daughter, also overweight, followed her mum’s healthy habits and lost 18 kilos.<br /><br /><br /><strong>Achoo! A virus can cause obesity<br /><br /></strong>Adenoviruses are responsible for a host of illnesses, from upper respiratory tract problems to gastrointestinal troubles. The link to fat was uncovered when researchers at the University of Wisconsin injected chickens with the viruses and found that certain strains fattened them up.<br /><br />Stem cells, known for their chameleon-like abilities to transform, also turned into fat cells when infected with the viruses. “The virus seems to increase the number of fat cells in the body as well as the fat content of these cells,” says associate professor Dr Nikhil Dhurandhar.<br /><br />Human studies, including comparisons of twins, suggest that obese people are indeed more likely to harbour antibodies for a particular virus, known as adenovirus-36.<br /><br />We have flu shots; could an obesity vaccine be the next step? It may sound far-fetched, but “that’s what they said about cervical cancer ,too,” says Dhurandhar.<br /><br /><br /><strong>Biscuits really are addictive<br /><br /></strong>While food is not addictive the way cocaine or alcohol is, scientists in recent years have found some uncanny similarities. When subjects at Monell Chemical Senses Center in Philadelphia were shown the names of foods they liked, the parts of the brain that got excited were the same parts activated in drug addicts. It may have to do with dopamine, the hormone linked to motivation and pleasure, say researchers at Brookhaven National Laboratory in the US. If obese people have fewer dopamine receptors, they may need more food to get that pleasurable reaction.<br /><br /><br /><strong>Ear infections can taint your taste buds<br /><br /></strong>For years, the team at Linda Bartoshuk’s taste lab at the University of Florida wondered why people who tasted food less intensely than others seemed more likely to be fat. Researcher Derek Snyder had a theory: could an ear infection, which can damage a taste nerve running through the middle ear, be the missing link? After tabulating 6584 questionnaires, the team discovered that those over 35 who had suffered several ear infections had almost double the chance of being obese.<br /><br />Responses to additional questions provided clues as to why. Former ear-infection patients were a little more likely to love sweets and fatty foods – perhaps because the damaged nerve causes them to have a higher threshold for sensing sweetness and fattiness. Even a small increase in kilojoules from bad food choices adds up over time.<br /><br />Childhood ear infections are as hard to avoid as the colds that tend to bring them on, but limiting passive smoke seems to drive down incidents of ear infection. If you’re an overweight adult who suffered a severe ear infection as a child, it may be worth paying attention to the taste and texture of your food. Simply finding healthier substitutes, such as fruit instead of sweets or olive oil instead of butter, may help drive you towards eating better and weighing less.<br /><br /><br /><strong>Antioxidants are also anti-fat<br /><br /></strong>Free radicals are now blamed not only for making you look old but also for making you fat. Dr Zane Andrews, neuroendocrinologist at Monash University, says these oxidizing molecules damage the cells that tell us we’re full. Free radicals emerge when we eat, which is something even the keenest dieter must do to survive, but they’re especially prevalent when we gorge on chocolate bars, chips, and other carbohydrates. With every passing year, these fullness signifiers suffer wear and tear – causing the ‘stop eating!’ signal to get weaker and appetites (and possibly our stomachs) to get bigger. The best way to fight back? Avoid the junk and load up on colourful, antioxidant-rich fruits and vegetables.<br /><br /><br /><strong>Pick a diet, any diet<br /><br /></strong>As established diet books constantly reinvent themselves to sell copies and win converts, a curious phenomenon has emerged: Ornish, Atkins, and everyone in between are sounding remarkably similar. The low-fat gurus now say that certain fats are okay, while the low-carb proponents are beginning to endorse whole grains. With every new guideline and selling point, each diet acknowledges that there are really four basic rules to healthy eating (drumroll, please):</p> <ul> <ul> <li>Consume carbs in the form of whole grains and fibre.</li> <li>Avoid trans fats and saturated fats.</li> <li>Eat lean protein.</li> <li>Fill up on fruits and vegetables.</li> </ul> </ul> <p> </p> <p>The low-carb South Beach Diet, for example, now espouses the virtues of eating the Mediterranean way-including lots of carbohydrate-rich fruits and vegetables. The latest Atkins book emphasises the ‘good carb’ message, too. Weight Watchers, a champion of the points system, is now offering a ‘no counting’ option based on healthy choices like those above. Jenny Craig is pushing Volumetrics, a high-volume, low-kilojoule strategy. And everyone gives a thumbs-down to processed and sugary carbohydrates, which cause insulin to spike and can lead to more fat and even diabetes.<br /><br />Low-fat-diet guru Dr Dean Ornish, says, “It’s the end of the diet wars.” His most recent book, The Spectrum, even offers recipes that can be prepared in various ‘degrees’ – from a vegetable chilli served plain (low-fat) to one served with olives (more fat) to still another served with turkey breast sausage (still more fat).<br /><br />The key to all of this, of course, is moderation rather than deprivation – eating in a way you can live with. And for some people, an important side effect of eating more plant-based foods is that it’s better for the environment and good for your health.<br /><br /><br /><strong>You can be fat and fit<br /><br /></strong>A growing body of literature suggests that size doesn’t matter when it comes to your health. A study published in the Archives of Internal Medicine surveyed 5440 American adults and found that 51 per cent of the overweight and almost 32 per cent of the obese had mostly normal cholesterol, blood sugar, blood pressure, and other measures of good health.<br /><br />Further defying conventional wisdom, the article also reported that 23.5 per cent of trim adults were, in fact, metabolically abnormal, making them more vulnerable to heart disease than their heavier counterparts.<br /><br />The latest Australian Department of Health recommends accumulating 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities each week.<br /><br />Try some tricks for sneaking in fitness throughout your busy day like forgoing the elevators for the stairs, getting off one train or bus stop earlier, and parking your car a few blocks away.<br /><br />Remember exercise scientist Steven Blair, the self-described short, fat, bald guy? At age 69, his blood pressure is in check, his cholesterol levels are normal, and his heart is strong. What’s more, he may have even more positive vital signs, according to his recent study in the journal Obesity: men who are fit (determined by their performance on a treadmill) have a lower risk of dying of cancer than out-of-shape guys, regardless of their body mass index, waist size, or percentage of body fat.<br /><br />The news is heartening, says Blair, “We don’t have great tools to change people’s weight, but we know we can change their fitness levels.”<br /><br /><em>Republished with permission of <a href="https://www.readersdigest.com.au/healthsmart/13-things-you-never-knew-about-your-weight-until-now">Reader's Digest</a></em><a href="https://www.rd.com/list/13-things-you-never-knew-about-your-weight-slideshow/"><em>.</em></a></p>

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Why do women gain weight during menopause?

<p>For most women, perimenopause – the transition to menopause – begins in their 40s. The entire menopause process typically lasts around four years and begins with the ovaries making less estrogen.</p> <p>A woman is considered to be post-menopausal when she <a href="https://www.sciencedirect.com/science/article/pii/S0140673698053525">hasn’t experienced a menstrual period</a> for 12 months. This <a href="https://academic.oup.com/ije/article/43/5/1542/695928">usually occurs</a> between the ages of 46 to 52 years.</p> <p>Symptoms of menopause can include irregular periods, hot flushes, fatigue, tender breasts, night sweats, vaginal dryness, difficulty sleeping, changes in mood and lower libido.</p> <p>During menopause, hormonal changes can affect the way fat is distributed in the body, but ageing is more likely to be the cause of any weight gain associated with menopause.</p> <p>Gaining weight isn’t inevitable, though. There’s plenty you can do to combat weight gain as you age.</p> <p><strong>Hormonal changes alter where the body deposits fat</strong></p> <p>Certain areas such as your stomach are more prone to weight gain during menopause. This is because the change in hormones, which lead to a higher testosterone-to-estrogen ratio, <a href="https://www.ajog.org/article/S0002-9378(19)30588-5/abstract">alters where the body deposits fat</a>. Fat comes off the hips and is <a href="https://www.sciencedirect.com/science/article/abs/pii/S0002937896701114">deposited around the middle</a>.</p> <p>But the hormonal changes involved in menopause aren’t the reason you gain weight.</p> <p><strong>Ageing is the real cause</strong></p> <p>The weight gain that comes with menopause is a <a href="https://www.sciencedirect.com/science/article/pii/S1568163709000415">by-product of ageing</a>.</p> <p>As we age, our body stops working as efficiently as it did before. Muscle mass starts to decrease – a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0070215305680052">process known as “sarcopenia”</a> – and fat begins to increase.</p> <p>And because muscle mass is one of the determining factors of how fast your metabolism will run, when your muscle mass decreases, your body starts to burn fewer calories at rest. This might make it more challenging to maintain your weight.</p> <p>As we age, we tend to continue with our same food habits but <a href="https://www.ncbi.nlm.nih.gov/pubmed/15496544">don’t increase our activity</a>. In fact, aches and pains can make some people actively decrease theirs.</p> <p>Not compensating for the ageing process and the change in body composition can lead to weight gain.</p> <p>And this <a href="https://www.hindawi.com/journals/jobe/2019/8031705/">applies to men too</a> – they are just as likely to gain weight due to this process known as sarcopenia.</p> <p><strong>Menopause and weight gain take their toll</strong></p> <p>Due to a change in body fat distribution and <a href="https://academic.oup.com/eurheartj/article/28/7/850/2887789">increase in waist circumference</a>, menopause can also increase your risk of other health conditions.</p> <p>Following menopause, your ovaries make very little of the hormones estrogen and progesterone. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637768/">Estrogen helps to keep your blood vessels dilated</a> – relaxed and open – which helps keep your cholesterol levels down.</p> <p>Without estrogen, or with lower quantities, your bad cholesterol (known as low-density lipoprotein or LDL-cholesterol) starts to build up in your arteries. This can increase your risk of heart disease and stroke.</p> <p>Having less estrogen also results in a loss of bone mass, putting you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297264/">at risk of the disease osteoporosis</a>, which makes your bones more prone to fractures.</p> <p><strong>What can you do?</strong></p> <p>Weight gain associated with ageing is not inevitable. There are a number of things you can do to maintain your weight as you age.</p> <ol> <li><strong> Exercise</strong></li> </ol> <p>Incorporate <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa%2065">regular daily exercise</a>, with a mixture of intensities and variety of activities. Try to include body-strengthening exercises two days per week.</p> <ol start="2"> <li><strong> Weigh yourself – but not too much</strong></li> </ol> <p><a href="https://journals.lww.com/acsm-healthfitness/fulltext/2011/03000/the_national_weight_control_registry__a_study_of.7.aspx">Weigh yourself once a week</a> at the same time and day to monitor the trend over time. Any more than this will only create a fixation with weight. Day-to-day fluctuations in weight are to be expected.</p> <ol start="3"> <li><strong> Create positive habits</strong></li> </ol> <p>Create positive habits by replacing negative behaviours. For example, instead of mindlessly scrolling through social media of an evening or turning on the TV and comfort-eating, replace it with a positive behaviour, such as learning a new hobby, reading a book or going for a walk.</p> <ol start="4"> <li><strong> Eat more slowly</strong></li> </ol> <p>Eat food away from technological distractions and slow down your food consumption.</p> <p>Try using a teaspoon or chopsticks and chew your food thoroughly as slowing down your food consumption <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20715">reduces the quantity consumed</a>.</p> <ol start="5"> <li><strong> Switch off from technology:</strong></li> </ol> <p>Turn off technology after dusk to improve your sleep. Blue light emission from phones, tablets and other devices tell your brain it’s day, instead of night, which will keep you awake.</p> <p>Lack of sleep (less than six hours per night) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/">can compromise your decision-making abilities</a> which might lead you to make unhealthy choices that contribute to weight gain.</p> <ol start="6"> <li><strong> Curb sugar cravings naturally</strong></li> </ol> <p>If you’re craving sugar you’re better off reaching for foods naturally high in sugar and fat first. Some great options are fruits, nuts, avocado and 100% nut butters. These foods release the same feel-good chemicals in the brain as processed and fast food and leave us feeling full.</p> <p>Allow yourself your favourite treats, but keep them to once per week.</p> <p><em>Written by Nicholas Fuller. Republished with permission of <a href="https://theconversation.com/why-do-women-gain-weight-during-menopause-131564">The Conversation. </a></em></p> <p><em> </em></p> <p><em> </em></p>

Beauty & Style

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How to beat weight gain at menopause

<p>For many women, the journey through menopause is a roller coaster of <a href="https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms">symptoms including hot flushes</a>, night sweats, sleep disturbance, dry and itchy skin, mood changes, anxiety, depression and weight gain. For some, it can be relatively uneventful.</p> <p>Menopause <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause">is medically defined</a> as not having any menstrual bleeding for 12 months. Most women reach this milestone <a href="https://www.jeanhailes.org.au/health-a-z/menopause/about-menopause">between the ages of 45 to 55</a>.</p> <p>Even though weight gain is common, you can beat it by using menopause as an opportunity to reset your eating and exercise habits.</p> <p><strong>Do women gain weight at menopause?</strong></p> <p>During menopause, women also experience a shift in <a href="https://www.ncbi.nlm.nih.gov/pubmed/28982486">how fat stores are distributed</a> around the body. Fat tends to move from the thigh region up to the waist and abdomen.</p> <p>A review of studies that quantified changes in body fat stores before and after menopause found <a href="https://www.ncbi.nlm.nih.gov/pubmed/31034807">total body fat mass also increased significantly</a>.</p> <p>While the average weight increase was only about one kilogram, the increase in percentage total body fat was almost 3%, with fat on the trunk increasing by 5.5% and total leg fat decreasing around 3%.</p> <p>Average waist circumference increased by about 4.6 centimetres and hips by 2.0 centimetres.</p> <p>Other bad news is that once postmenopausal, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25191611">women have lower total daily energy needs</a>. This is partly because body fat requires less energy to maintain it compared to muscle. So even if your weight doesn’t change, the increase in body fat means your body needs fewer kilojoules each day.</p> <p>In addition to this, <a href="https://www.ncbi.nlm.nih.gov/pubmed/1522233">the menstrual cycle had a small energy cost</a> to maintain ovarian function. This amounted to about 200 kilojoules a day, which is now “saved”.</p> <p>The bottom line is that unless your transition to menopause is accompanied by a reduction in your total energy intake or an increase in your physical activity, you’re at high risk of weight gain.</p> <p><strong>But there is some good news</strong></p> <p>Around <a href="https://www.ncbi.nlm.nih.gov/pubmed/16491110">60% of women manage to avoid weight gain</a> at menopause.</p> <p>They <a href="https://www.ncbi.nlm.nih.gov/pubmed/17264847">manage this by</a> either decreasing the total amount of food they eat, cutting down on fat and sugar, using commercial weight loss programs, doing more exercise, or a combination of all these.</p> <p>They key thing is that they change some aspects of their lifestyle.</p> <p><strong>So what works best?</strong></p> <p>Until recently, only <a href="https://www.ncbi.nlm.nih.gov/pubmed/24971172">three major studies</a> had tested interventions.</p> <p>The <a href="https://www.ncbi.nlm.nih.gov/pubmed/14644697">Women’s Healthy Lifestyle Project</a> compared the impact of receiving support to improve diet and exercise habits over four years covering menopause, to making no changes at all.</p> <p>Women who changed their lifestyle had lower body weights, less abdominal fat and better blood sugar levels compared to those in the control group.</p> <p>The second study, of 168 women, enrolled <a href="https://www.ncbi.nlm.nih.gov/pubmed/19339904">them into a 90 minute Nordic walking program</a>, three times a week.</p> <p>This was associated with a reduction in weight, body fat and waist circumference, as well as blood levels of <a href="https://en.wikipedia.org/wiki/Low-density_lipoprotein">bad cholesterol</a> and fats, highlighting the benefits of endurance walking.</p> <p>The third study divided 175 Nigerian women into two groups: one group undertook a <a href="https://www.ncbi.nlm.nih.gov/pubmed/22547191">12-week circuit training exercise program</a>, the other was a control group.</p> <p>Women in the exercise group reduced their waist circumference relative to their hips, indicating a reduction in abdominal fat, even though their total body weight did not change.</p> <p><strong>The 40-something trial</strong></p> <p>More recently, we studied 54 women aged 45-50 years in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/24156558">“40-Something” trial</a>.</p> <p>We randomly assigned half the participants to receive healthy eating and physical activity support from health professionals, using motivational interviewing to encourage behaviour change. The other half received information only and were asked to self-direct their lifestyle changes.</p> <p>Our aim was to prevent weight gain in women who were in either the overweight or healthy weight range as they entered early menopause.</p> <p>We encouraged women who were overweight to reduce their body weight to achieve a body mass index (<a href="https://www.heartfoundation.org.au/your-heart/know-your-risks/healthy-weight/bmi-calculator">BMI</a>) in the healthy weight range (BMI 18 to 25). We encouraged women already in the healthy weight range to maintain their weight within one kilogram.</p> <p>We gave all women the same healthy lifestyle advice, including to eat:</p> <ul> <li>2 serves of fruit and at least 5 serves of vegetables every day</li> <li>1-1.5 serves of meat or meat alternatives</li> <li>2-3 serves of dairy</li> <li>wholegrain breads and cereals.</li> </ul> <p>And to:</p> <ul> <li>limit foods high in fat and sugar</li> <li>cut down on meals eaten outside the home</li> <li>engage in moderate to vigorous physical activity for 150-250 minutes per week</li> <li>sit for less than three hours per day</li> <li>take at least 10,000 steps per day.</li> </ul> <p>Women in the intervention group had five consultations with a dietitian and exercise physiologist over one year to provide support and motivation to change their eating habits and physical activity.</p> <p>After two years, women in the intervention group had <a href="https://www.ncbi.nlm.nih.gov/pubmed/31108930">lower body weights, less body fat and smaller waist circumferences</a> compared to the control group who received information pamphlets only.</p> <p>When we evaluated changes based on their starting BMI, the intervention was more effective for preventing weight gain in women initially of a healthy weight.</p> <p>Of all the health advice, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25062965">eating five serves of vegetables and taking 10,000 steps per day</a> were the most effective strategies for long-term weight control during menopause.</p> <p>Although weight gain, and especially body fat gain, is usual during the menopausal transition, you can beat it.</p> <p>Rather than menopause being a time to put your feet up, it’s a time to step up your physical activity and boost your efforts to eat a healthy, balanced diet, especially when it comes to the frequency and variety of vegetables you eat.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/123368/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>; <a href="https://theconversation.com/profiles/jenna-hollis-171991">Jenna Hollis</a>, Conjoint Lecturer, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>, and <a href="https://theconversation.com/profiles/lauren-williams-14548">Lauren Williams</a>, Professor of Nutrition and Dietetics, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-beat-weight-gain-at-menopause-123368">original article</a>.</em></p>

Body

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Hugh Jackman SLAMMED after coronavirus hand washing video gains traction

<p>Hugh Jackman has apologised after being harshly criticised for a light-hearted clip that turned ugly.</p> <p>The star was filmed dancing whilst washing his hands in a sweet response to the coronavirus pandemic that has plagued communities across the world.</p> <p>However, eagle-eyed fans spotted a small detail in the clip that irked them – a running tap.</p> <p>Jackman apologised for leaving the tap running whilst demonstrating his unusual method for washing his hands to the popular song<span> </span>Say So<span> </span>by Doja Cat.</p> <p>He later deleted the video just 12 hours later, admitting it was wrong of him to have left the tap running.</p> <p>“Thank you everyone for picking me up on my mistake, which was to wash my hands while leaving the water running the whole time,” he wrote in a changed caption.</p> <p>He added: “That was not good. I wasn’t thinking.”</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/B9vGv8SnF6x/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/B9vGv8SnF6x/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">Take 2. You’re ALL absolutely right. Turn off the tap whilst washing your hands. Smart, healthy practices for yourself .. and the planet. 🧼 🖐 🤚 🗺 #washyourhands #savewater #world #healthylifestyle</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/thehughjackman/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank"> Hugh Jackman</a> (@thehughjackman) on Mar 14, 2020 at 6:43pm PDT</p> </div> </blockquote> <p>However, just a few hours later the Australian actor chose to delete the video from all social media.</p> <p>The Greatest Showman<span> </span>star then returned to social media for a revised and re-filmed clip of him washing his hands – this time however, he turned off the tap.</p> <p>“Take 2. You’re ALL absolutely right,” he wrote in the caption.</p> <p>“Turn off the tap whilst washing your hands. Smart, healthy practices for yourself .. and the planet.”</p> <p>Hugh Jackman was appointed a Companion of the Order of Australia in the 2019 Queen's Birthday Honours for services to performing arts and to the global community.</p>

Movies

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The ultimate equation that proves how many calories you should be eating

<p><span style="font-weight: 400;">Everyone has been told that calorie-counting is the most effective way of lowering the scale and cutting the kilos.</span></p> <p><span style="font-weight: 400;">An average woman is said to require about 2000 calories per day to maintain a certain weight, and 1500 calories to lose almost half a kilo of weight per week. The average male is similar, but slightly raised: he needs 2500 calories to maintain, and 2000 to lose that half-kilo of weight per week. The general rule of thumb deemed by society is to exercise more and eat less.</span></p> <p><span style="font-weight: 400;">However, the math is not quite that simple. These rough estimations don’t consider numerous factors that would significantly sway the numbers: age, height, weight or activity levels. While you may think that frequent exercise is the best way to lose weight, it is not a transmutable technique for eating smart.</span></p> <p><span style="font-weight: 400;">Fortunately, calorie counting doesn’t have to be a total guessing game. Instead of using exercise as a mere safety net for your eating habits, use this elementary equation to pinpoint exactly how many calories you need per day.</span></p> <p><span style="font-weight: 400;">The calculation is called the Mifflin-St Jeor equation, a formula that has been shown to be the most accurate way of estimating calorie needs in numerous studies by the ADA (American Dietetic Association).</span></p> <p>Getting an idea of your basal metabolic rate (BMR)</p> <p><span style="font-weight: 400;">Begin by getting an idea of your basal metabolic rate (BMR).</span></p> <p><span style="font-weight: 400;">Your body must breathe, blink, grow cells and keep your heart beating on a daily basis.</span></p> <p><span style="font-weight: 400;">Staying alive isn’t an easy task, and it needs calories to do so. This number reflects an estimate of how many calories you would burn if you were to be hypothetically resting in a sedentary state for 24 hours.</span></p> <p><span style="font-weight: 400;">In other words, it represents the minimum amount of energy mandated to keep your body barely functioning, i.e. breathing and pumping blood.</span></p> <p><span style="font-weight: 400;">For men, the equation is as follows: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5. The equation is slightly different for women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.</span></p> <p><span style="font-weight: 400;">For example, if you were a 63kg, 30-year-old, 167cm woman, your BMR calculation would look like this: 10 x (63.5) + 6.25 x (167.6) – 5 x (30) – 161 = 1,371.5.</span></p> <p><span style="font-weight: 400;">Use this BMR number as the foundational reference point for safe weight loss. According to the Academy of Nutrition and Dietetics, your calories should never dip below 1,200. Doing so could mean your muscle mass starts decreasing, which means you won’t have enough energy to fuel daily activities.</span></p> <p><span style="font-weight: 400;">Now that we’ve figured out the bare minimum of calories your body demands, we can’t forget to account for the actual things you do throughout the day that burn these calories; walking to work, playing sports, doing yoga, or even watching TV all strip away those units of energy you consume.</span></p> <p><span style="font-weight: 400;">An easy way to do so is via this interactive calculator from the United States Department of Agriculture (USDA) that incorporates your activity level and BMR to give you an estimate of how much you should eat in order to maintain your current weight.</span></p> <p>The BMR rule of thumb</p> <p><span style="font-weight: 400;">If you want to do it yourself, here is a general map to follow. The final number is the recommended calorie consumption per day – tailored just for you:</span></p> <p><span style="font-weight: 400;">BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)</span></p> <p><span style="font-weight: 400;">BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)</span></p> <p><span style="font-weight: 400;">BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)</span></p> <p><span style="font-weight: 400;">BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)</span></p> <p><span style="font-weight: 400;">BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)</span></p> <p><span style="font-weight: 400;">After all that, it’s important to note that this number isn’t necessarily something you should streamline your collective focus into. Although this does stand as the ideal formula to use as a guideline, weight loss boils down to more than just a number. Living your healthiest life doesn’t equate to shedding kilos, and obsessively counting calories can spiral one into an overly compulsive diet with dangerous downfalls.</span></p> <p><span style="font-weight: 400;">The induced stress can actually raise your cortisol levels, making it even harder for you to lose weight.</span></p> <p><span style="font-weight: 400;">In essence, be conscious of your healthy caloric intake, but it’s wiser to concentrate on what you’re eating than how much. Also, don’t forget the huge impact that WHEN you eat can have on your waistline.</span></p> <p><span style="font-weight: 400;">Your body knows best what it wants, so if it’s asking for fuel, indulge it, don’t spoil it.</span></p> <p><span style="font-weight: 400;">Written by Hana Hong. This article first appeared in </span><a href="https://www.readersdigest.com.au/healthsmart/diet/equation-proves-how-many-calories-you-should-be-eating?slide=all"><span style="font-weight: 400;">Reader’s Digest</span></a><span style="font-weight: 400;">. For more of what you love from the world’s best-loved magazine, </span><a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V"><span style="font-weight: 400;">here’s our best subscription offer.</span></a></p> <p><img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Caring

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How to gain a sense of meaning in life

<p>The pursuit of happiness and health is a popular endeavour, as the preponderance of self-help books would attest.</p> <p>Yet it is also fraught. Despite ample advice from experts, individuals regularly engage in activities that may only have short-term benefit for well-being, or even <a href="http://www.bbc.com/future/story/20181218-whats-the-quickest-way-to-happiness-do-nothing">backfire</a>.</p> <p>The search for the heart of well-being – that is, a nucleus from which other aspects of well-being and health might flow – has been the focus of decades of research. New findings recently reported in<em> <a href="https://www.pnas.org/content/116/4/1207">Proceedings of the National Academy of Sciences</a> </em>point towards an answer commonly overlooked: meaning in life.</p> <p><strong>Meaning in life: part of the well-being puzzle?</strong></p> <p>University College London’s psychology professor Andrew Steptoe and senior research associate Daisy Fancourt analysed a sample of 7,304 UK residents aged 50+ drawn from the <a href="https://www.elsa-project.ac.uk/">English Longitudinal Study of Ageing</a>.</p> <p>Survey respondents answered a range of questions assessing social, economic, health, and physical activity characteristics, including:</p> <blockquote> <p>…to what extent do you feel the things you do in your life are worthwhile?</p> </blockquote> <p>Follow-up surveys two and four years later assessed those same characteristics again.</p> <p>One key question addressed in this research is: what advantage might having a strong sense of meaning in life afford a few years down the road?</p> <p>The data revealed that individuals reporting a higher meaning in life had:</p> <ul> <li>lower risk of divorce</li> <li>lower risk of living alone</li> <li>increased connections with friends and engagement in social and cultural activities</li> <li>lower incidence of new chronic disease and onset of depression</li> <li>lower obesity and increased physical activity</li> <li>increased adoption of positive health behaviours (exercising, eating fruit and veg).</li> </ul> <p>On the whole, individuals with a higher sense of meaning in life a few years earlier were later living lives characterised by health and well-being.</p> <p>You might wonder if these findings are attributable to other factors, or to factors already in play by the time participants joined the study. The authors undertook stringent analyses to account for this, which revealed largely similar patterns of findings.</p> <p>The findings join a body of prior research documenting longitudinal relationships between meaning in life and <a href="https://www.tandfonline.com/doi/full/10.1080/17439760.2015.1117127">social functioning</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28461710">net wealth</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/26630073">reduced mortality</a>, especially among <a href="https://link.springer.com/article/10.1007%2Fs12126-002-1004-2">older adults</a>.</p> <p><strong>What <em>is</em> meaning in life?</strong></p> <p>The historical arc of consideration of the meaning in life (not to be confused with the <a href="http://www.newworldencyclopedia.org/entry/Meaning_of_life">meaning <em>of</em> life</a>) starts as far back as Ancient Greece. It tracks through the popular works of people such as Austrian neurologist and psychiatrist Victor Frankl, and continues today in the field of psychology.</p> <p>One definition, offered by well-being researcher Laura King and colleagues, <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.90.1.179">says</a></p> <blockquote> <p>…lives may be experienced as meaningful when they are felt to have a significance beyond the trivial or momentary, to have purpose, or to have a coherence that transcends chaos.</p> </blockquote> <p>This definition is useful because it highlights three central components of meaning:</p> <ol> <li><strong>purpose</strong>: having goals and direction in life</li> <li><strong>significance</strong>: the degree to which a person believes his or her life has value, worth, and importance</li> <li><strong>coherence</strong>: the sense that one’s life is characterised by predictability and routine.</li> </ol> <p><iframe width="440" height="260" src="https://www.youtube.com/embed/RLFVoEF2RI0?wmode=transparent&amp;start=0" frameborder="0" allowfullscreen=""></iframe> </p> <p>Curious about your own sense of meaning in life? You can take an interactive version of the Meaning in Life Questionnaire, developed by Steger and colleagues, yourself <a href="https://kevgrig.github.io/mlq-react/">here</a>.</p> <p>This measure captures not just the presence of meaning in life (whether a person feels that their life has purpose, significance, and coherence), but also the desire to search for meaning in life.</p> <p><strong>Routes for cultivating meaning in life</strong></p> <p>Given the documented benefits, you may wonder: how might one go about cultivating a sense of meaning in life?</p> <p>We know a few things about participants in Steptoe and Fancourt’s study who reported relatively higher meaning in life during the first survey. For instance, they contacted their friends frequently, belonged to social groups, engaged in volunteering, and maintained a suite of healthy habits relating to sleep, diet and exercise.</p> <p>Backing up the idea that seeking out these qualities might be a good place to start in the quest for meaning, several studies have causally linked these indicators to meaning in life.</p> <p>For instance, <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2016.1209541">spending money on others and volunteering</a>, <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/bjhp.12113">eating fruit and vegetables</a>, and being in a well-connected <a href="https://www.tandfonline.com/doi/full/10.1080/17439760.2015.1117127">social network</a> have all been prospectively linked to acquiring a sense of meaning in life.</p> <p>For a temporary boost, some activities have documented benefits for meaning in the short term: envisioning a <a href="https://link.springer.com/article/10.1007/s10902-018-9960-8">happier future</a>, writing a <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2015.1048814">note of gratitude</a> to another person, engaging in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ejsp.2519">nostalgic reverie</a>, and bringing to mind one’s <a href="https://journals.sagepub.com/doi/full/10.1177/0146167213499186">close relationships</a>.</p> <p><strong>Happiness and meaning: is it one or the other?</strong></p> <p>There’s a high degree of overlap between experiencing happiness and meaning - most people who report one also report the other. Days when people report feeling happy are often also days that people report meaning.</p> <p>Yet there’s a tricky relationship between the two. Moment-to-moment, happiness and meaning are often <a href="https://journals.sagepub.com/doi/full/10.1177/1948550616678455">decoupled</a>.</p> <p><a href="https://www.tandfonline.com/doi/full/10.1080/17439760.2013.830764">Research</a> by social psychologist Roy Baumeister and colleagues suggests that satisfying basic needs promotes happiness, but not meaning. In contrast, linking a sense of self across one’s past, present, and future promotes meaning, but not happiness.</p> <p>Connecting socially with others is important for both happiness and meaning, but doing so in a way that promotes meaning (such as via parenting) can happen at the cost of personal happiness, at least temporarily.</p> <p>Given the now-documented long-term social, mental, and physical benefits of having a sense of meaning in life, the recommendation here is clear. Rather than pursuing happiness as an end-state, ensuring one’s activities provide a sense of meaning might be a better route to living well and flourishing throughout life.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/110361/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em>Written by <span>Lisa A Williams, Senior Lecturer, School of Psychology, UNSW</span>. Republished with permission of <span><a href="https://theconversation.com/having-a-sense-of-meaning-in-life-is-good-for-you-so-how-do-you-get-one-110361">The Conversation</a></span>.</em></p>

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Health check: Will eating nuts make you gain weight?

<p>The Australian Dietary Guidelines recommend we eat <a href="http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health">30g of nuts</a> – a small handful – each day. But many of us know nuts are high in calories and fat.</p> <p>So, should we be eating nuts, or will they make us gain weight?</p> <p>In short, the answer is yes, we should eat them, and no, they won’t make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the “good” fats. And aside from that, our bodies don’t actually absorb all the fat found in nuts. But we do absorb the nutrients they provide.</p> <p><strong>Dietary fat: friend or foe?</strong></p> <p>Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&amp;subFoodGroupID=80">15g of fat</a>, whereas the same amount of raw macadamias contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&amp;subFoodGroupID=80">22g of fat</a>.</p> <p>There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&amp;subFoodGroupID=80">monounsaturated and polyunsaturated fats</a>. These types of fats are known as “good fats”. They can help lower cholesterol when we eat them <a href="https://www.who.int/nutrition/publications/nutrientrequirements/sfa_systematic_review/en/">in place of saturated fats</a>.</p> <p>The type of fats present <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&amp;subFoodGroupID=80">varies between nuts</a>. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat.</p> <p><strong>What the evidence says</strong></p> <p>Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn’t mean we should be avoiding them to manage our weight.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pubmed/24898229">Studies</a> that looked at people’s eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don’t.</p> <p>We see a similar pattern in clinical studies that asked people to include nuts in their diets and then looked at the effects on body weight.</p> <p>A review of <a href="https://www.ncbi.nlm.nih.gov/pubmed/23595878">more than 30 studies</a> examined the effects of eating nuts on body weight. It did not find people who ate nuts had increased their body weight, body mass index (BMI), or waist circumference, compared to a control group of people who did not eat nuts.</p> <p>In fact, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27807041">one study</a> found that when people ate a pattern of food aimed at weight loss, the group of people who ate nuts lost more body fat than those who didn’t eat nuts.</p> <p><strong>Let’s nut this out</strong></p> <p>There are several possible explanations for why eating nuts doesn’t seem to lead to weight gain.</p> <p><strong>1. We don’t absorb all of the fat in nuts:</strong> The fat in nuts is stored in the nut’s cell walls, which <a href="https://www.ncbi.nlm.nih.gov/pubmed/25351860">don’t easily break down</a> during digestion. As a result, when we eat nuts, we don’t absorb all of the fat. Some of the fat instead is <a href="https://www.ncbi.nlm.nih.gov/pubmed/15321799">passed out in our faeces</a>. The amount of calories we absorb from eating nuts might be between <a href="https://www.ncbi.nlm.nih.gov/pubmed/21733319">5%</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/26581681">30%</a> less that what we had previously thought.</p> <p><strong>2. Nuts increase the amount of calories we burn:</strong> Not only do we not absorb all the calories in nuts, but eating nuts may also <a href="https://www.ncbi.nlm.nih.gov/pubmed/19010571">increase the amount</a> of energy and fat we burn. It’s thought this may partially be explained by the protein and unsaturated fats in nuts, although we don’t yet know exactly how this occurs. Increases in the number of calories burnt can help us maintain or lose weight.</p> <p><strong>3. Nuts help us feel full for longer:</strong> As well as fat, nuts are rich in protein and fibre. So, nuts help to keep us <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">feeling full</a> after we eat them, meaning we’re likely to eat less at later meals. Recent studies have also suggested providing people with nuts helps <a href="https://www.ncbi.nlm.nih.gov/pubmed/26688734">improve the overall quality</a> of the types of foods they eat. This may be because nuts replace “junk foods” as snacks.</p> <p><strong>4. People who eat nuts have healthier lifestyles in general:</strong> We can’t rule out the idea that eating nuts is just a sign of a healthier lifestyle. However, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">randomised controlled trials</a>, which can control for lifestyle factors like eating habits, still find no negative effect on body weight when people eat nuts. This means the favourable effects of nuts are not just the result of nut eaters having healthier lifestyles – the nuts themselves play a role.</p> <p>Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need. We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines.</p> <p><em>Written by Elizabeth Neale, Sze-Yen Tan and Yasmine Probst. Republished with permission of <a href="https://theconversation.com/health-check-will-eating-nuts-make-you-gain-weight-108491">The Conversation</a>.</em></p>

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Charlize Theron reveals struggle with depression after gaining 22 kilos

<p>Transforming herself for a role is something Charlize Theron doesn’t shy away from.</p> <p>The actress underwent a major transformation for her role in 2003’s <em>Monster</em>, which earned her an Oscar for Best Actress.</p> <p>Now, the 42-year-old star has undergone the process all over again to nail her role in new film, <em>Tully</em>, this time gaining a hefty amount of weight – a total of 22 kilos.</p> <p>However, this time around, Theron admits it did take a toll on her mental health.</p> <p>“You know, it was a huge surprise to me. I got hit in the face pretty hard with depression,” Theron revealed to <a href="http://www.etonline.com/charlize-theron-reveals-very-long-journey-to-lose-50-pounds-packed-on-for-tully-exclusive-100564">Entertainment Tonight</a>, while promoting <em>Tully</em>.</p> <p>The mum-of-two blamed her high-calorie junk food diet whilst transforming into the lead character as the reason behind her terrible mood, admitting, “I was not that fun to be around on this film.”</p> <p><img width="497" height="280" src="https://oversixtydev.blob.core.windows.net/media/7817677/tully-charlize-theron_497x280.jpg" alt="Tully -charlize -theron"/></p> <p>The South African born star added, “For the first time in my life, I was eating so much processed food and I drank way too much sugar.”</p> <p>Theron also admitted that the novelty of eating fast food wore off pretty quickly.</p> <p>“The first three weeks are always fun because you’re just like a kid in a candy store. So it was fun to go and have breakfast at In-N-Out and have two milkshakes,” the actress revealed.</p> <p>“And then after three weeks, it’s not fun anymore. Like, all of a sudden you’re just done eating that amount and then it becomes a job.”</p> <p><img width="497" height="310" src="https://oversixtydev.blob.core.windows.net/media/7817678/charlize-theron-tully_497x310.jpg" alt="Charlize Theron Tully"/></p> <p>The method actress says it was a challenge keeping the weight on.</p> <p>“I would literally wake up at two in the morning and I’d have a cup of cold macaroni and cheese just next to me,” Theron said.</p> <p>“I would wake up and I would just eat it… I would just, like, shove it in my throat. It’s hard to maintain that weight.”</p> <p>In the lead role of Tully, Theron plays an exhausted mother-of-three.</p> <p>“I wanted to feel what this woman felt, and I think that was a way for me to get closer to her and get into that mindset,” the actress said.</p>

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This common mealtime mistake is making you gain weight

<p>When you go on a diet, the focus is usually on cutting down how much food you’re eating and ensuring what you do eat is healthy. But what happens when, after months of eating clean and exercising more, you aren’t losing any weight?</p> <p>Well, according to a new study, it’s not just what’s on your plate but rather how you eat it that determines how your body responds.</p> <p>Researchers from Japan’s Hiroshima University presented the results of their five-year study at an American Heart Association event, and their findings suggest it’s all about how fast (or rather, how slow) we eat.</p> <p>They examined 1,000 middle-aged men and women, none of who had metabolic syndrome (i.e. heart disease, diabetes or stroke) and found that those who ate slowly were much less likely to develop the condition.</p> <p>In fact, only 2.3 per cent of the slow eaters developed metabolic syndrome compared to 11.6 per cent of the fast eaters.</p> <p>“When people eat fast they tend not to feel full and are more likely to overeat,” cardiologist and author of the study, Dr Takayuki Yamaji, explained. “Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance.”</p> <p>So, how can you train yourself to eat slower? It takes a bit of time and patience, but if you follow these tips, you’ll notice the difference in no time.</p> <p><strong>1. Eat in a calm, quiet environment</strong> – When you eat while watching TV or reading the paper, you’re more inclined to eat faster since you’re so distracted. The more attention you pay to your food, the slower you’ll eat.</p> <p><strong>2. Put your knife and fork down</strong> – Between each bite, put your utensils down. Use this time to chew, breathe, and chat with whoever you’re eating with.</p> <p><strong>3. Count your bites</strong> – It sounds silly, but setting yourself a minimum number of chews before swallowing (start with around 20) will train your mind into giving yourself more time to eat.</p> <p><strong>4. Smaller servings</strong> – Eating big portions from large plates often makes us overeat. By using smaller portions on smaller plates, you’ll remind yourself to slow down and savour each bite.</p> <p><strong>5. Drink water</strong> – Gulp down some water between each bite. Not only will it slow you down, but adding  liquid to your stomach will make you feel fuller and therefore less likely to eat too much.</p>

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17 weight gain traps on cruise ships to be wary of

<p>Don’t come home with too much excess baggage.</p> <p><strong>1. All-inclusive mentality</strong></p> <p>Just because it’s free, doesn’t mean you have to eat/drink it. Many people get into the mindset that they should take advantage of every tasty thing a cruise ship has on offer because they’ve already paid for it. You don’t!</p> <p><strong>2. No routine</strong></p> <p>A stable and healthy routine is proven to be one of the best ways to keep your weight in check. On a cruise, that all goes out the window – and the kilos creep on…</p> <p><strong>3. Portion sizes</strong></p> <p>It’s only too easy to load up your plate at the buffet and eat twice what you normally would. Choose a small plate and take it easy.</p> <p><strong>4. Soft drink</strong></p> <p>Many cruise ships include all you can drink soda with meals, but they are just empty calories in a glass. Stick to water.</p> <p><strong>5. Cooked breakfast</strong></p> <p>Most people don’t eat a full cooked breakfast every day at home, so it’s a shock to the system to start when on a cruise. Try to start the day with a light meal</p> <p><strong>6. Too much booze</strong></p> <p>How often do you drink at home? A couple of times a week? On a cruise you’re likely to imbibe every day and alcohol can quickly add to your waistline. Keep it to one or two at dinner and aim for an alcohol free day now and then.</p> <p><strong>7. Creamy cocktails</strong></p> <p>There can be more than 200 calories in a piña colada, so creamy cocktails add up quickly. Try vodka and soda water or a white wine spritzer instead.</p> <p><strong>8. Constant snacking</strong></p> <p>Food is available 24 hours a day on a ship, there are multiple food outlets and you don’t have to cook any of it. So it’s very easy to fall into a pattern of eating round the clock.</p> <p><strong>9. Multiple courses</strong></p> <p>How often do you eat a full three-course lunch and three-course dinner at home? Hardly ever. But on a cruise ship, it’s the norm and you’ll quickly notice the impact.</p> <p><strong>10. Extra bread</strong></p> <p>Stay away from the bread basket! It will be brought to your table every time you dine at the main or specialty restaurants and adds heaps of unnecessary calories to your meal.</p> <p><strong>11. Lack of exercise</strong></p> <p>Sure, there’s a gym onboard, but more often than not you’ll find it empty. People pack their exercise gear with the best of intentions but most fall out of their usual exercise regime.</p> <p><strong>12. Local delicacies</strong></p> <p>When you arrive in a new destination, trying the food is usually top of the list. It’s amazing how many extra calories you can pack in just by sampling a few local treats.</p> <p><strong>13. Using the elevators</strong></p> <p>On a modern cruise ship, you could get away without taking the stairs for weeks at a time. Burn some excess calories and steer clear of the elevators.</p> <p><strong>14. Being unprepared</strong></p> <p>At breakfast, grab some pieces of fruit from the buffet so you can snack throughout the day. Otherwise, you’ll head straight for the burger stand or ice cream bar when you’re feeling puckish.</p> <p><strong>15. Lazy excursions</strong></p> <p>Many shore excursions involve little more than sitting on a bus or lying on a beach all day – hardly conducive to fitness. Try to choose active excursions where you can.</p> <p><strong>16. Added extras</strong></p> <p>Cooking classes, dessert demonstrations, movie nights with popcorn – there are lots of opportunities onboard to consume food outside of meal times. Be aware of the extras you’re eating every day.</p> <p><strong>17. Confusing boredom with hunger</strong></p> <p>Sea days can stretch out (especially if the weather is bad) so you might try to fill some time with eating rather than activities. Stop and ask yourself if you’re really hungry.</p>

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The real reason you gain weight as you get older

<p>Many of us have experienced first-hand how easily the kilos pile on as the years fly – but there’s a reason why we tend to gain weight as we age. And it has nothing to do with your eating habits.</p> <p><span style="text-decoration: underline;"><strong><a href="http://www.drapovian.com/" target="_blank">Dr. Caroline Apovian</a>,</strong></span> the Director of the Nutrition and Weight Management Center at the Boston Medical Center, professor at the Boston University School of Medicine and the vice-president of The Obesity Society told Good Housekeeping there are a variety of reasons behind weight gain in older age.</p> <p>The reasons range from a change in hormones, a more sedentary lifestyle, increase in stress and decrease in sleep.</p> <p>"But a major reason for middle aged weight gain is the natural muscle loss we all experience," Dr. Apovian, says.</p> <p>"The amount of lean muscle mass we have is the primary determinant of metabolic rate. In other words, the more muscle mass we have, the more calories we will burn. Our muscle mass naturally begins to decline around age 30, and that process, called sarcopenia, accelerates around age 40. Unless something is done to actively protect and build up that lean muscle mass, our bodies will require fewer calories, our metabolisms will slow, and the lost muscle will be replaced by fat."</p> <p>Here’s what you can do to prevent sarcopenia.</p> <ol start="1"> <li>"Exercise with weights at least twice per week, building up in both weight and intensity as you progress," Dr. Apovian says. Try <span style="text-decoration: underline;"><strong><a href="http://www.oversixty.com.au/health/body/2016/11/strength-training-exercises-you-can-do-at-home/">these weight training exercises you can do at home.</a> </strong></span></li> <li>"Get plenty of sleep - amongst other health benefits, this gives the body time to repair and rebuild the muscles." If you’re a poor sleeper, these <span style="text-decoration: underline;"><strong><a href="http://www.oversixty.com.au/health/caring/2017/03/tips-to-improve-sleep/">expert tips will help you sleep better tonight.</a> </strong></span></li> <li>"Eat a diet rich in lean protein sources." For ideas, <strong><span style="text-decoration: underline;"><a href="http://www.oversixty.com.au/health/body/2017/03/doctors-tips-for-eating-healthy-as-you-age/">read a doctor’s tips for eating healthy as you age.</a> </span></strong></li> </ol> <p> </p>

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The surprising thing in your house that’s making you gain weight

<p>Earlier this month, we found out that <a href="http://news.berkeley.edu/2017/07/05/smelling-your-food-makes-you-fat/" target="_blank"><strong><span style="text-decoration: underline;">simply smelling our food</span></strong></a> could be making us fatter, and now, it seems even our homes are conspiring against our diets. <a href="https://www.sciencedaily.com/releases/2017/07/170712084955.htm" target="_blank"><strong><span style="text-decoration: underline;">A new study</span></strong></a> from the American Chemical Society has found that dust – yes, ordinary household dust – could be making us gain weight.</p> <p>Researchers found a number of endocrine-disrupting chemicals (EDCs) were present in household dust. What do these chemicals do, exactly? Well, they can wreak havoc on your hormones, potentially negatively impacting your reproductive, neurological and immune functions – and, as certain animal studies suggest, can cause weight gain later in life.</p> <p>Some manufacturers have reduced the use of EDCs in their consumer products, but many continue to do so, meaning they can easily find their way into household dust, which is then inhaled, ingested or absorbed through the skin. In fact, the US Environmental Protection Agency estimates that the average child consumes around 50 milligrams of house dust per day.</p> <p>“Amounts of dust as low as 3 micrograms – well below the mass of dust that children are exposed to daily – caused measurable effects,” writes <a href="https://www.sciencedaily.com/releases/2017/07/170712084955.htm" target="_blank"><strong><span style="text-decoration: underline;">ScienceDaily</span></strong></a>.</p> <p>So, if you needed a bit of motivation to get out the vacuum, let this be it! </p>

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