While losing weight fast is tough for anyone, there are several factors that can make it extra challenging for women. A study published in the journal JAMA found that between 2013 and 2014, obesity among men was 35 percent and 40 percent among women. And between 2005 and 2014, while men’s rates of obesity essentially plateaued, the number of women who were very obese steadily increased.

While obesity can take a toll on your self-esteem and confidence, it isn’t just about the way you look. Obesity contributes to premature aging and death by increasing the risk for developing life-threatening diseases such as diabetes, heart disease and cancer.

Meanwhile, simply being overweight could be cutting your lifespan short. One large study that used data from the 20 different studies showed that while death rates among nonsmokers without pre-existing heart disease or cancer was lowest for those with a BMI of 22.5 to 24.9, that risk of death went up 31 percent for every five-unit increase in BMI — up to a BMI of 49.9, the highest BMI included in the study.

It can be a touchy subject but if you’ve got some extra weight, it’s time to take steps to change that and figure out what the best weight loss tips for women are (such as losing weight after 40). After all, reaching a healthy weight is vital for protecting your health, both today and as you age.

Like many other overweight and obese people, particularly women, you may have tried time and time again to lose weight with little to no success. If may feel discouraged, here are some key weight loss tips involved in women’s weight loss you might not know about — and that could make all the difference.

Let’s explore the nine most common reasons why women struggle to lose weight alongside the weight loss tips that hopefully will remove the struggle!

1. You’re eating the wrong foods

Take a walk through the supermarket, and you’ll be assaulted with aisle after aisle of low-fat and no-fat foods, “healthy” chips and cookies and juices and sodas galore. You likely already know that if you want to lose weight, cutting out processed foods and so-called ultra-processed foods — sweets is the first and most obvious step. But those healthy-sounding options can be just as bad, too.

When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don’t add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you’d just eaten the full-fat product.

Sugar is another culprit in healthy foods. “Good” foods like yogurt, salad dressings and tomato sauce are often packed with sugar, leading to more cravings, headaches and more. It’s also one of the reasons you’re struggling to lose weight.

How to Know:

Look through your refrigerator and pantry and take stock of what’s in there. If most of your foods are boxed or in bags, it’s time to transition to more whole foods. Read the labels, too. How much sugar is in your favorite jar of pasta sauce? Are those crackers loaded with preservatives?

What to Do:

First, eliminate or seriously cut back on the fake foods. When possible, choose real foods instead. Among weight loss tips, healthy food swaps are absolutely essential. That means an apple instead of apple juice, orange slices instead of something orange-flavored. If you’re craving something, skip the no-fat version that will likely leave you wanting more, and instead measure out a serving instead so you can enjoy the food without going nuts.

If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.

2. You’re doing the wrong type of exercise

If you’re spending hours at the gym but aren’t seeing results, you’re probably doing the wrong type of exercise. Women often focus their exercise efforts on cardio done at a moderate intensity, like jogging. And while that type of exercise is good for your heart, if you’re trying to lose weight, it’s time to kick it up a notch.

Luckily, that doesn’t mean you need to dedicate even more time exercising. In fact, high-intensity interval training (HIIT) workouts can slash the time commitment while boosting results. HIIT workouts last about 20 minutes and combine bursts of super-intense exercise with slower recovery phases. This type of workout has been found to help people lose more fat once the workout is over, even though they burn less calories during the workout (since workouts are shorter) and also build muscle, rather than break it down the way conventional cardio does.

If you shy away from weights at the gym, you’re also thwarting your own weight loss efforts. Women often avoid strength training because of a fear they’ll bulk up. That’s a mistake, because strength training is what gives you those well-defined muscles — you’d have to become a professional bodybuilder to get anywhere near bulking up.

More importantly, though, strength training does wonders for your body. It helps make bones denser, critical because our bones become weaker as we age, increasing the risk of osteoporosis — of the 10 million Americans suffering from the disease, 80 percent are women. Strength training helps build lean muscle tissue, helping you lose more weight all over, including the dreaded belly fat. It also reduces your risk of type 2 diabetes and cardiovascular disease.

How to Know:

This is pretty easy to determine — you know what you’re doing at the gym!

What to Do:

If HIIT workouts and strength training aren’t part of your exercise routine, it’s time to add them in. Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for 30 seconds, slow down and walk for two minutes, then rev it up and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes. If your gym offers Tabata workouts, check those out, too.

For strength training, working with a trainer for a session or two can be helpful to acquaint yourself with dumbbells and the types of exercises you can do, but you don’t even need to use extra weight. A great weight loss tip for women is to add bodyweight exercises like push-ups and lunges to your workouts; they’re super effective and you can do them anywhere. Pilates and more vigorous yoga classes are a great option, too.

3. You have a thyroid problem

Life is all about balance and, when it comes to your body functioning properly, this couldn’t be more true. Our body operates on a delicate balance of chemicals that it must maintain to function properly.

Some of the most important chemicals when it comes to weight and metabolism are the thyroid hormones T3 and T4, aka triiodothyronine and thyroxine.

These hormones can be thrown out of whack by many issues. From a diet with too much or too little iodine, to toxicity from amalgam fillings, to an undiagnosed medical condition, the thyroid can produce too much or too little T4, impacting your metabolism.

How to Know:

If you’re suffering from too much T4, or hyperthyroidism, you might find yourself experiencing these symptoms:

• Nervousness
• Insomnia
• Racing heart
• Unexplained weight loss
• High amounts of perspiration
• Muscle weakness
• Multiple bowel movements
• Thin, brittle hair

Hypothyroidism, or too little T4, can produce the following symptoms:

• Fatigue
• Dry hair, skin
• Unexplainable weight gain
• Constipation
• Muscle weakness and discomfort

If you’re experiencing one or more of these symptoms, schedule an appointment with your health care practitioner.

The three most commonly used tests to determine if you have a thyroid condition are blood tests, a thyroid scan and the radioactive iodine uptake test. Your doctor can determine which one is best after a review of your specific conditions.

What to Do:

Instead of turning to hormone replacement therapies with the use of pharmaceuticals, natural hormones using animal hormones or, in extreme cases, surgery, first look at any nutritional deficiencies you may have that are contributing to an imbalance, like iodine or toxicity.

4. You have a hormone imbalance

It’s not just the thyroid hormones that can impact your metabolism and weight. Cortisol, also known as the stress hormone, can block your attempts to lose weight, too. This “fight or flight” hormone increases your appetite, makes you crave loads of carbs, and keeps fat in the belly region, one of the reasons you can’t lose weight in that area.

How to Know:

While you can get tests to evaluate the cortisol level in your blood, only you can determine your own innate level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress. You might also notice increased anxiety levels, mood swings, trouble sleeping, fatigue (including feeling tired but unable to wind down) and high blood pressure.

Aside from rising stress levels, other causes of a cortisol imbalance can be the use of corticosteroid medications like hydrocortisone, prednisone and anti-inflammatory medications, nutrient deficiencies and hyperthyroidism.

What to Do:

The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.

5. Your prescription meds are making you fat

Are you on prescription medications? They could be the reason you can’t lose weight. Certain medications can cause weight gain as a side effect, whether from fluid retention, changing your appetite or an increase in hormones. Among the chief offenders are birth control pills, antidepressants, angiotensin-receptor blockers and steroids.

How to Know:

If you’re on one of these prescription medications and, despite all your best efforts, you’re struggling to lose weight, it might be time to speak with your doctor.

What to Do:

If possible, before starting a prescription medication, jot down your weight and then check in on the scale after two weeks. If you notice weight gain, it’s easier to nip it in the bud early on.

However, if you’re already on medication and think it could be hampering weight loss efforts, speak with your doctor about your options. It may be possible to transition to a more natural option, like a natural form of birth control, coming up with a plan to transition off medication or simply trying an alternative that’s not known to cause weight gain.

6. You’re not getting enough sleep

Hitting the snooze button several times in the morning or spending too much time scrolling through your social media feeds while in bed? If you’re skimping on sleeping time, you’re not just yawning through the day, but also hurting your attempts to lose weight.

One review found that people who sleep between 3.5 and 5.5 hours a night consume nearly 385 more calories the next day when compared to those who sleep between 7 and 10 hours. Sleep is critical for our bodies to repair and function properly. When you consistently don’t get enough sleep, not only are you more likely to gain weight, but you’re also at a higher risk for chronic diseases, anxiety, irritability and more.

How to Know: 

Take note of what time you’re going to bed, what time you’re waking up and the quality of your sleep. If you’re consistently sleeping for under seven hours, it’s time to make some changes.

What to Do: 

If you’re having trouble getting to bed, look for natural sleep aids. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest.

7. You’re eating your emotions

After a long day at work, do you unwind with a glass or two of wine? Do you find yourself reaching for a pint of ice cream when you’ve had a stressful day? This emotional eating is likely holding you back from your weight loss goals.

When you’re eating to deal with your emotions, like anxiety, stress or unhappiness, you’re likely not reaching for carrot sticks and blueberries, but carbohydrates, processed foods and even alcohol. Those calories eventually add up and, at the same time, you’re avoiding learning how to deal with difficult emotions and situations. It’s pretty much a lose-lose situation.

How to Know: 

Think about the times when you pig out on unhealthy foods. Are you stressed, distracted, bored? You might be emotionally eating.

What to Do: 

Practicing mindful eating can be really helpful if you’re an emotional eater. Check in with yourself to see if you’re actually hungry or just avoiding that assignment that’s hanging over your head. If you’re going to eat, sit down and give your food your full attention. No eating out of the bag, either. If you’re going to snack on some chips, but them in a bowl so you can see how much you’re eating. That might help curb your cravings.

Of course, you want to get to the bottom of why you’re not feeling so hot. One study found that practicing relaxation techniques helped obese women who were emotional eaters lose weight over the course of three months, along with helping them reduce depression and anxiety. Engaging in other activities that can help you relax are a better option than emotional eating.

Another study found that when women increased their frequency of workouts, they saw changes in their self-regulation around food, significantly improved their moods and were able to exercise more. Instead of pouring a glass of wine or snacking all night, try hitting a yoga class or going for a long walk instead.

8. You’re eating too many healthy foods

Good-for-you foods are delicious, but too much of a good thing is possible. While foods like avocados, nuts and full-fat dairy are great for your health, they’re also pretty high in calories. If you’re eating a lot of these foods, you might be consuming more calories than you realize.

Of course, on high-fat diets like the ketogenic diet, your meals will consist largely of fatty foods. What we’re talking about is following a standard diet that’s also packed with high-fat foods.

How to Know: 

If your diet is packed with healthy fats like eggs, avocados, butter and MCT oil and you’re not following a low-carb, high-fat diet, you might be overdoing the fats.

What to Do: 

If you’re already enjoying and eating foods high in fat along with protein, you might want to consider going on the keto diet. It’s been proven to be more effective at weight loss than a low-fat diet, and you’ll likely have an easy time transitioning to it. Among these weight loss tips, going keto is the diet that produces the quickest results alongside significant health changes.

Otherwise, there’s no need to eliminate these healthy foods from your diet. Instead, it’s important to be mindful of serving sizes and sticking to one or two of these foods a day. For example, if you added a scoop of almond butter to your morning smoothie, skip the nuts in the afternoon and replace them with something else. And consider counting calories, such as using an app to record your meals and snacks.

9. You have a food allergy

Do you find that you feel constantly bloated, your skin is acting up or your tummy constantly feels “off,” but you’re just not sure why? You could have a food allergy or sensitivity.

About 9.1 million Americans and 5.9 million children suffer from a food allergy. And these figures don’t include people who are sensitive to certain ingredients, are intolerant to foods or don’t realize they have a problem at all, so the real numbers are likely much higher.

If you’re allergic or sensitive to a certain ingredient and continue eating it, you’re likely to struggle with losing weight. The food is triggers inflammation, as your body fights against it. As you continue eating the same food that’s making you ill, the inflammation continues, making you a lot more susceptible to extra pounds and other health issues.

How to Know: 

If you have a skin condition that doesn’t seem to improve, digestion issues or a general feeling of “meh,” you might have a food sensitivity or allergy.

What to Do: 

An elimination diet is a good way to see if you might have a food allergy. During an elimination, you’ll avoid the top foods that people are allergic to, including eggs, soy, gluten, dairy and nuts.

After 30 days on the diet, you’ll slowly add in one of the restricted foods — one at a time and for a few days only — to see how your body reacts. At this point, you can continue just avoiding the ingredients you suspect you’re sensitive to, or go to an allergy specialist to receive confirmation and see if there’s anything else you might be allergic to.

The post 9 Weight Loss Tips for Women (for 9 Common Problems) appeared first on Dr. Axe.

Maybe you’ve decided to get in better shape to improve your overall health, gain more energy, or in preparation for a competition or special event. Whatever the goal, you are certainly not alone. Most people in this world know what it’s like to live with extra body weight, and that it can be a struggle to sustain weight loss.

Assuming you’re not already underweight (you can use a BMR calculator to determine this) and go about weight loss in a healthy manner, then there’s never a bad time to get fit and work on reaching a healthier weight.

But if you’ve ever tried slimming down in the past, you know that it’s not necessarily easy to just change your diet and squeeze in more exercise. That’s why experts are always offering up their favorite tips and suggestions.

From exercising for short bursts of time, to making weekly menus, to even having a cheat meal here and there, the diet and lifestyle tips below can help you achieve your health and fitness goals. Just remember, this is not only about losing weight, but living a better healthier, happier life.

5 Keys for How to Lose Weight

1. Remove Inflammatory Foods

When it comes to learning how to lose weight fast and easy, some common issues may be getting in the way. For some, research shows that one or more health issues may be what prevents them from losing weight (in addition to factors like physical activity, genetics, mental health status and socioeconomic status). First and foremost, try to identify any roadblocks that are keeping you from seeing results, such as:

• Thyroid issues
• Leaky gut syndrome, autoimmune diseases and inflammation
• Hormonal and adrenal issues (“adrenal fatigue”)
• Cellular toxicity
• Candida overgrowth

In order to address these obstacles and overcome them, consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues. You will want to remove and replace these with healthy alternatives.

• Fast Food and Processed Foods: Unfortunately, foods for which studies show we have a high biological preference (those high in sugar and calories), and which contribute to overeating, are currently the cheapest and most accessible. It takes effort, but cut out ANY fast food, which relies on additives and excessive sodium to taste appealing, and foods with long ingredient lists that are hard to pronounce. Higher consumption of fruits and veggies and lower consumption of fats/oils and sweets/beverages has been shown to help prevent obesity. What to do instead: Eat minimally processed, whole foods that have ideally been cooked from scratch.
• Added Sugar: Contrary to popular belief, fat isn’t the first thing that will make you fat … it’s consuming too much sugar. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars. What to do instead: Eliminate and replace all of these types of sugar with natural sugar substitutes like green stevia and raw honey, but have even both of these in moderation.
• Refined Grains: Three of the main compounds in grains are gluten, starch and phytic acid, all of which can cause issues. Gluten can cause inflammation, starch turns into sugar quickly, and phytic acid binds to minerals, blocking some of their absorption. What to do instead: Replace your daily intake of grains with fruits and vegetables, or consume up to one piece daily of a sprouted grain bread (like Ezekiel bread) or sourdough. If you don’t want to totally ditch grains, have sprouted and fermented grains instead, which contain fewer antinutrients and are more filling. When it comes to using flour, switch to Paleo flour, almond or coconut flour — all suitable for fat loss.
• Canola or Vegetable Oils: Canola oil or other vegetable oils are found in many processed foods that can slow down your fat loss and cause too much inflammation. What to do instead: Replace all vegetable oils with beneficial coconut oil and grass-fed butter to promote more rapid fat loss.

2. Eat These 4 Types of Fat-Burning Foods Daily

Here are some of the top fat-burning foods that can help revive your metabolism:

• Quality Protein: If you want to turn your body into a fat-burning furnace, you’re going to need to eat plenty of quality protein. Protein foods are the building blocks of muscles, which support a healthy metabolism. Also, protein is the least likely macronutrient to be stored as fat. Aim to get between 0.5 and 1 gram of protein per pound of body weight a day. For example, if you weigh 150 pounds, shoot for around 80–100 grams of protein a day. What to eat: Grass-fed beef, organic chicken, free-range eggs, wild-caught fish like salmon, lamb, venison and bone broth are some of the best foods high in protein.
• Coconut: Coconuts contain MCFAs (medium chain fatty acids), a type of healthy fat your body can easily burn for energy. You will want to replace most other sources of fat and oils with things like coconut oil. If you want to know how to steadily lose weight over a period of 30 days and beyond, this is a great start. What to eat: Coconut oil for cooking, coconut milk in your morning smoothie and coconut flour can replace other flours when baking.
• Sprouted Seeds: Seeds that have been sprouted, such as flaxseeds, chia seeds and hemp seeds, are loaded with healthy fiber that can support your fat loss efforts. Also, they are high in protein and contain omega-3 fatty acids, which can help your metabolism. What to eat: Use chia, flax or hemp seeds in your morning smoothie and in baking.
• Nutrient-Dense Vegetables: In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid. What to eat: Green leafy vegetables and cruciferous vegetables are at the top of the list. Other favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed, sautéed and cooked in coconut oil are all great choices.

What are some other foods to include in a healthy diet that may lead to weight loss? These include grapefruit and green tea. New research is revealing that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK) that helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity.

Drinking 1–3 cups of herbal teas such as green tea, white tea, black tea and rooibos tea daily may help amp up your metabolism. According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins.

Drinking yerba mate tea has also been shown to increase fat oxidation and energy expenditure during exercise. A 2014 study published by Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.

Remember to have protein, fiber and healthy fat at every meal. Also, when consuming carbohydrates, like fruit, consider having them in the morning and around workouts.

Here’s a One-Day Sample Eating Plan:

Breakfast: Coconut Berry Smoothie

• 1/4 cup coconut milk
• 1 cup berries
• 1 scoop protein powder from bone broth or whey
• 1 tablespoon sprouted flax meal
• 1/4 teaspoon cinnamon

Lunch: Greek Salad

• 1 sliced chicken breast
• 1 cup spinach
• 1/4 cup sliced cucumber
• 1/2 tomato sliced
• 1 ounce goat or sheep cheese
• 1 tablespoon olive oil
• 1/2 tablespoon apple cider vinegar

Dinner: Organic Meat (bison burger, salmon, chicken)

• 6–8 ounces organic meat
• 1 serving sautéed kale
• 1 serving sautéed broccoli
• 1 serving cauliflower rice

3. Exercise Differently to Lose More Weight

Believe it or not, here’s how to lose weight fast with exercise: do less, not more. If you want to break through a weight-loss plateau, jumpstart your metabolism and lose belly fat fast, there is no better type of exercise than burst training and Tabata training. Studies show that this type of exercise causes an afterburn effect in your body so you keep burning fat for hours after your workout.

Also considered a great weight loss tip for women, try doing interval training three to four days a week for between 20 and 40 minutes. Many people have seen amazing results with a Burst training workout. Here is an example of a 4-minute Tabata with 40 seconds of Burst exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

• Sprint on spin bike // Rest
• Fast push-ups // Rest
• Pulsing squats with shoulder press // Rest
• Sprint on spin bike // Rest
• Squat thrusts // Rest
• Plank walk (spider walk) // Rest
• Sprint on spin bike // Rest
• Lunges with shoulder press // Rest

If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.

4. Take These Supplements That Support Fat Loss

• Quality Protein Powder — Protein is essential for building lean muscle and supporting a healthy metabolism. Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss. You can add it to smoothies, baking or drink it in water or juice. The best protein powders available include collagen protein, protein made from bone broth, organic whey protein, seed protein, pea protein, hemp protein and brown rice protein. One of the benefits of whey protein is that it’s a fastest acting protein, so I recommend that you consume right before or after a workout. Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. Plant-based protein powders are good options for people looking to avoid animal products or who can’t tolerate dairy.

• Green Superfood Powder — Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy. They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating. Try taking one scoop before or after exercise.

• Fish Oil with Vitamin D — Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes. Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. Take 1,000 milligrams of fish oil daily and 2,000 I.U. of vitamin D3.

• Probiotic Supplement — Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids. Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet.

5. Intermittent Fast

Intermittent fasting, also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more. Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy.

You may want to try fasting approaches like “Time-Restricted Feeding,” which you fast for 16 hours everyday and limit your eating to eight hours (often this involves not eating anything after dinner and skipping breakfast the next morning), or “Alternate Day Fasting”, in which you eat no food at all or only a very small amount on fasting days, and then eat normally on non-fasting days.

Best Diet Plans to Lose Weight Fast

1. Keto Diet

Want to know how to lose weight in two weeks or less? One option is trying the ketogenic diet. A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

Pros:

• Many studies show you’ll likely experience weight loss, particularly in the first few weeks and months. When we eat foods with sugar and carbohydrates, our bodies release insulin, the “fat storage hormone.” It sends a signal to your cells to store as much energy in the form of glycogen — i.e., fat — as possible. By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next.
• You might lower your risk of diabetes, neurological issues, metabolic syndrome and other health concerns. When you switch to a low-carb diet, you naturally take in much less sugar and starch. Diets high in refined carbs can increase the risk of diabetes, heart disease and obesity, which means a keto diet may be protective against these conditions.
• Since ideally you’ll replace grains and other carbohydrates with more protein-rich foods and healthy fats, you’ll be more full and less hungry. Fats and proteins are known for their satiating effect, while reducing insulin intake helps turn off ghrelin, the “hungry hormone.”

Cons:

• Reducing or totally eliminating carbs can result in a lack of energy and feelings of fatigue, which isn’t exactly the motivation you need for hitting the gym. If you’re especially active — for instance, you’re training for a marathon or cranking up the intensity of workouts — a low-carb diet might not provide you with the stamina you need to keep going. These feelings of the so-called keto flu will wear off, fortunately.
• The keto diet may feel restrictive for some and make it hard to eat out or socialize.

2. Low-Carb Diets

If you’re looking for how to lose weight fast in a week, but don’t want to fully go keto, then a low-carb diet is a good option. A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet. Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet could be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat. With every meal you’ll want to incorporate 1–2 palm-sized portions of protein, such as fish or meat.

Many people will still experience great results when eating a modified keto diet that is a bit higher in carbs, or “keto-cycling” or “carb-cycling” in which they boost carb intake on certain days of the week.

Pros:

• There’s no need to count calories or go hungry. Low-carb diets tend to be filling due to their high protein and fat content, which means reduced hunger and cravings (and an easier time fasting if you’d like to incorporate this).
• This type of diet can improve health markers such as blood sugar levels, neurological health, hormonal balance and more.
• Eating lower-carb means focusing on eliminating major sources of added sugar and carbohydrates — especially from sugar snacks, sweetened drinks, refined grains and possibly legumes and conventional dairy, too.

Cons:

• Carbs lurk in unexpected places, like fruits, legumes and whole grains such as quinoa. Totally kicking them out of your diet might mean missing out on essential vitamins and minerals.
• Low-carb diets may increase symptoms like fatigue, constipation, brain fog and irritability in some people, plus hormonal issues in some women. These side effects usually clear up within 1–2 weeks, although some people will ultimately feel better eating a more moderate-carb diet.
• Eating lots of protein from animal products raises environmental and ethical concerns, since these foods cost a lot of energy and resources to produce compared to most plant foods.

Similarly, carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss.

3. Vegan Diet

While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry. What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.

If you’d rather be mostly plant-based but don’t want to totally nix all animal products, that’s a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.

Pros:

• You’ll be following a plant-based diet that is naturally low in fat and high in fiber. No need to count calories when you’re chomping down on lettuce.
• Vegetarian diets have been linked to lower blood pressure and lower cholesterol. If you’re looking to control those conditions naturally, eliminating meats can help.
• Good, quality meat can be pricey and also takes a toll environmentally. Eliminating it from your diet can really save money in your grocery budget and better the planet too.

Cons:

• What do meat-free, deep-fried burritos, potato chips and French fries have in common? None of them are healthy, and they’re vegetarian/vegan. Simply eliminating animal products doesn’t guarantee you’ll eat wholesome, nutritious foods.
• High-quality animal meats provide nutritional benefits that are hard to replicate naturally. Vegans especially need to beware of serious nutritional deficiencies and should consider adding a supplement. A pescatarian diet may also be worth a look, in which the only animal protein one consumes is fish.

4. Mediterranean Diet

People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on the Mediterranean diet enjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

Pros:

• Because this diet focuses on foods found in nature, you’ll eat very little processed or sugary foods. It’s more likely you’ll snack on nuts, for example, than cookies.
• The abundance of foods rich in healthy fats helps reduce your risk of heart disease.
• It’s probably the most sustainable long-term. With the allowance of an occasional glass of red wine or steak, this diet allows you to enjoy food and the occasional indulgence.

Cons:

• It’s easy to go overboard. While healthy fats are good for us, portion control still needs to be exercised, which can be difficult for some people.
• While eating this way is good for your body in the long run, if you’re looking to lose weight fast, this diet is probably not for you.

5. Paleo Diet

The Paleo diet continues to be a good option. It’s modeled after what our ancient (specifically, Paleolithic) ancestors would have eaten thousands upon thousands of years ago.

Pros:

• The Paleo concept of going grain-free can be greatly beneficial, as you strip away nutritionally bankrupt, starchy calories that spike insulin levels and instead usually replacing with more vegetables.
• Following that hunter-gatherer lifestyle can aid in getting more minerals, more omega-3 foods, more protein and more healthy fats overall in your diet. In fact, if you follow the Paleo diet in the right way, there’s evidence it can help improve autoimmune illness and support weight loss.
• Along with jettisoning grain, sugar (a major inflammatory and disease creator) is forbidden. Instead, the diet relies on popular anti-inflammatory foods like wild-caught salmon, blueberries, leafy greens and nuts.

Cons:

• Unfortunately, for many who follow the Paleo diet, they tend to consume probably a little bit too much meat as well as some toxic animal substances.
• Additionally, eating organic and properly sourced animal products isn’t nearly stressed enough.

6. Low Fat Diet

Low-fat diets reduce the amount of (you guessed it) total fat you eat in a day. The diet became especially popular in America following the release of the federal government’s dietary guidelines in 1980, leading to the proliferation of low-fat food availability.

Pros:

• Foods high in fat are usually high in calories as well. If you play a strict numbers game, reducing high-caloric foods will usually help you lose weight.
• Cutting out obvious fat-filled villains, like sweets and sodas, can help you lose weight; plus, it’s great for your body.

Cons:

• Low-fat foods are often processed foods that are filled with sugar and unnatural ingredients designed to make low-calorie foods taste like their full-fat counterparts. These added ingredients can actually cause weight gain.
• By choosing low-fat foods, it’s easier to overindulge. This happens for two reasons: The low-fat versions just don’t have the same satiating tastes and ingredients in them, and we’re more likely to reach for that second cookie when we think it’s lower in calories.
• Our bodies need fat! While foods like avocados or butter might have a high calorie count, they’re filled with healthy fats our bodies crave and need to function properly.

Also, simply counting calories can be a great way to lose weight, no matter what diet you choose.

35 Quick Tips to Lose Weight Fast

1. Schedule workouts

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Consider starting your day with a workout if you constantly find that there’s not enough time during the day to squeeze in a workout.

Getting exercise in the morning has a variety of perks: You’ll be energized throughout the day, unexpected time commitments won’t jeopardize your fitness plans and you’re more likely to make healthier choices.

 2. Break up workouts throughout the day

Can’t carve out a full 30 minutes or an hour of exercise time in one go? Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

3. Don’t let traveling derail your efforts

Being away from your normal routine doesn’t mean your healthy efforts need fall to the wayside. Jog a few miles on the hotel gym’s treadmill, scope out a local barre studio and pop in for a class, take a walking tour of the city, rent a bike and explore, or do a quick workout in your hotel room (try bringing along bands so you can do these simple resistance band exercises).

4. Add variety to your routine

Keep your muscles guessing by cross training and trying different workouts or tweaking your usual routine. Studies show that you’re more likely to stick with your daily exercise routine if you switch up your workouts, such as by doing CrossFit, a few yoga classes, and going for a few walks/runs each week. If you hate an activity, you’re likely much less likely to stick with it; working out shouldn’t be a chore, it should be something you look forward to!

5. Do it on a budget

It’s easy to think that getting in shape will be expensive, but it doesn’t have to be. Aside from outdoor activities like walking, running and hiking, there are many other ways to get in a great workout without spending much money, such as trying YouTube workouts or classes at low-cost community fitness centers.

6. Crank up the music

It’s been scientifically shown that listening to upbeat music during exercise helps you work harder and enjoy both the workout and the music more.  All you have to do is add your favorite fast-paced jams to a playlist and get moving.

7. Exercise with a group

Not only do activities like group fitness exercises help hold you accountable to a specific time and place to work out, it’s also a great way to meet friends.  Classes also provide an opportunity to try something new in a safe, supportive environment. From running groups to walking to lose weight to bike riding communities, there’s probably a group interested in the same activities as you.

8. Skip the scale

When you’re trying to lose weight, the scale can be deceiving because it doesn’t take into account that you are probably adding muscle. And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.

9. Incorporate weight lifting

Could lifting weights truly be one of the fastest ways to lose weight? Savvy exercisers know that the best workouts don’t include just cardio, but incorporate strength training as well. Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too. Researchers even discovered that weight training could be more beneficial for reducing belly fat than aerobic exercise.

10. Drink plenty of water

Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally. In fact, in a 2013 study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 16 ounces of water.

11. Pack your own snacks

Skip the vending machine and on-the-go packaged foods and instead prepare your own healthy snacks to take to work, school or whenever you’re out and about. From apple chips to an on-the-go healthy smoothie, packing your own snacks will help you lose weight fast while also giving you the nutrients you need without the icky preservatives from expensive, processed “foods.”

12. Increase your protein intake

If your goal is to lose weight, it’s recommended to consume half your body weight in grams of protein a day (at the very least). How much protein per day exactly? For those seeking to burn fat and build muscle, aim to consume 0.7 to 1 gram per pound of body weight. For example, if you weigh 150 pounds, you should be getting 75 to 150 grams of protein a day (depending on your goals).

13. Get your fill of fiber

Foods high in fiber will help you feel fuller longer and help reduce sugar cravings, plus fiber has been proven to balance blood sugar, lower cholesterol and more. The average person only gets 15–20 grams of fiber each day when they should be getting 30–40 grams daily from a variety of high-fiber foods.

14. Eat 90 percent of your meals at home

Want to know a secret regarding how to lose weight fast without exercise? Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number.

Save money by choosing meals that use in-season produce and combining your meals with your local grocery store’s sales flyer. And don’t forget about leftovers. Use them to create new meals (for instance, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

15. Stockpile healthy snacks at home

Keep your cabinets and refrigerator stocked with fresh, healthy snacks so they’re front and center. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible.

16. Slow down!

When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. Practice mindful eating, chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

17. Don’t shop on an empty stomach

Halfway through your shopping trip, have you ever found that your stomach starts growling and all of a sudden those potato chips are looking a lot more appealing than normal? The best solution? Fill up before you go when you’re not fighting hunger pangs, which makes it a lot easier to make healthy choices.

18. Make healthy swaps

Eating clean doesn’t mean you have to give up your favorite foods. Instead, think of ways to “healthify” them yourself, which means you can enjoy delicious and healthy food that also satisfies your cravings.

You can also bring your own healthy foods to gatherings. Whether it’s a healthy appetizer, a tasty side dish, or your favorite clean-eating dessert, you’ll know there’s at least one healthy option that you can fill up on while minimizing your intake of the unhealthier ones.

19. Watch your portions and downsize your plate

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less.

Are you at a party with hors d’oeuvres and appetizers you just can’t turn down? Decide you’ll eat just one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.

20. Add in some fat-burning herbs

Most diets barely discuss herbs, but adding in some healthy herbs to whatever eating plant you’re on may be just what you need to lose weight fast! Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion can all make meals tastier and may all help promote weight loss.

21. Do a cleanse or detox

Whether it be a few days or weeks, doing something like a detox or the Daniel fast is highly effective. Another simple way to cleanse is by starting to drink this Secret Detox Drink.

22. Make a better breakfast

Start your day on the right foot and fuel your body with a hearty breakfast. It’ll give you energy in those first few hours you’re awake. Plus, since breakfast is the first meal of the day, you’ll have all day to burn those calories.

23. Don’t drink your calories

Creamy, foamy drinks might taste delicious, but they can have enough calories to serve as an entire meal — and that’s not even taking into account the amount of sugar and preservatives they contain. Make your own healthier versions instead. From pumpkin spice lattes to spiced hot apple cider, there’s a nutritious alternative for most high-calorie beverages

24. Make small changes

If you’re desperately trying to figure out how to lose weight in a week, remember, this is a marathon, not a sprint. Changing every part of your lifestyle at once is overwhelming and sets you up for failure. Decide on making just one healthy change a week to allow yourself time to adapt.

25. Let those close to you know of your intentions

It can help eliminate bad feelings that arise once you start making different choices. For instance, if you’re constantly turning down dinner invitations with friends, they might assume you’re just not interested in spending time with them. Instead, explain that you’re trying to incorporate a healthy lifestyle and, while that new restaurant isn’t in your plans, you’d love to go see a movie or get together for coffee instead.

26. Use social networks and technology to keep you accountable

Let people know that you’ll be up for a run and ask if anyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on. Try wearing a fitness tracker or download an app to keep a list of what you’re eating, how how many miles you’re running, etc.

27. Track your progress

Track your progress from the start to see how much you’ve accomplished. Whether you track how many inches you’ve lost, keep a food diary or maintain a journal about the healthy changes you’ve made, it’s encouraging to see what a great job you’re doing. Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

28. Treat yourself!

If knowing that your body is thanking you for making healthier choices isn’t enough (and that’s ok!), treat yourself — but don’t tie these “rewards” to food. For instance, if you worked out five days each week for the entire month, splurge on that new tennis racquet you’ve been wanting or indulge in a manicure or pedicure.

A cheat meal — not a day! — is something you might also need from time to time in order to keep on track, especially when you’re first getting used to a healthier lifestyle. Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

29. Get active with friends

Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. But there’s no reason your social life has to suffer. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

30. Set and go after a goal

Setting a fitness goal gives you a specific purpose for your workouts and the satisfaction once you’ve completed it. Whether it’s deciding to run your first 10k, learning how to do a headstand when practicing yoga or completing 50 push-ups without stopping, a challenge might be just what you need to get out of a fitness rut.

31. Sleep more

A chronic lack of sleep is linked to obesity, diabetes and more. Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal. If you’re constantly sleeping less than seven or eight hours a night, your health — and waistline — will suffer. Some studies suggest that sleep-deprived people are more  likely to choose larger portions of snacks than those who sleep at least eight hours at night. If you’re having trouble sleeping, try some of these all-natural ways to fall asleep.

32. Figure out if you’re hungry or just bored

A 2015 study published in the journal Frontiers in Psychology showed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall.  Before you eat something, drink some water and ask yourself if you’re truly hungry, go on a quick walk outside or around the office or just wait 20 minutes or so before eating.

33. Use essential oils to curb cravings

Take control of cravings naturally by using essential oils like peppermint, grapefruit, ginger, cinnamon or lemon. Instead of consuming another coffee or snack, dab a drop on your wrists to boost energy or calm hunger.

34. Weekends count, too

We often eat well and exercise throughout the week only to let weekends get out of control. If you decide that Friday through Sunday doesn’t count, remember that’s almost half of the week! Commit to keeping a similar schedule throughout the entire week or use the extra weekend time to your advantage: Try doing a longer workout you normally don’t have time for, take the dog on an extra-long walk or hike or use the extra time to prep meals for the upcoming week.

35. Don’t beat yourself up

The best thing to remember is that no one decision will derail your efforts. If you ate more than you intended at your last meal, don’t skip the next few, but instead choose filling, protein-rich foods. Couldn’t work out as much as you wanted? Squeeze in a 10-minute workout and remind yourself to do more the next time you can.

Related: Losing Weight After 40: Top 4 Ways to Shed Pounds

Precautions

Remember, you don’t have to follow a specific diet’s rule completely, especially for these supposed best diet plans to lose weight. Some aspects of a particular diet might appeal to you while others don’t. For example, you might want to be vegetarian one or two days a week to give your wallet a little breathing room and encourage your family to try a variety of seasonal veggies. Or you might reduce your carb intake for a few weeks to level out your insulin levels and jump-start your diet, then switch to a Mediterranean diet, where whole grains are consumed in moderation.

Diet plan shouldn’t be looked at as something to follow for a few weeks or months until you’ve reached a goal weight and then it’s back to your old ways. In fact, that’s the exact reason researchers say diets don’t work.

Instead, a diet plan should be a lifestyle change, something you’re able to stick to because, unlike starving yourself or eating weird concoctions, it’s something sustainable. The way you eat should leave you feeling your best, while providing your body with the nutrients it needs so you can live a long and happy, healthy life.

Final Thoughts

• Looking for tips regarding how to lose weight in 10 days or less? Start with these five steps: remove inflammatory, processed foods from your diet; add in fat-burning, filling, and high-fiber foods; exercise less but smarter; take helpful supplements; and try intermittent fasting.
• A number of different diets are capable of helping you lose weight. These include: the keto diet, low carb diets, vegan/plant-based diets, Mediterranean diet, low fat diet, and paleo diet.
• Other tips for losing weight include: cooking more at home; not drinking your calories; eating more fiber and protein; scheduling workouts; using social networks and technology to keep you accountable; slowing down when eating; and tracking your progress.

The post How to Lose Weight Fast: 5 Steps, 6 Potential Diets + 35 Tips appeared first on Dr. Axe.

If you’ve ever gone for another serving of that lasagna even though you feel full or reached for that second slice of cake, congratulations — you’ve overeaten. Sometimes it’s painfully obvious that we’re overeating, but other times you might not even realize it’s happening. Wondering why are we overeating and how to stop overeating once and for all?

If you’re an overeater, the reality is that in America you’re far from alone. In fact, we’re a nation of overeaters.

More than one-third of American adults are obese. Obesity-related health conditions, like type 2 diabetes, heart disease, stroke and some cancers, make up some of the leading causes of preventable death in the country. In 2019 alone, the annual medical cost of obesity in the U.S. was an estimated $173 billion.

That’s just obese individuals. When you add in the amount of people who are overweight, the percentage of U.S. adults shoots up to more than 70 percent.

There are a number of reasons Americans are overweight and obese, but one of the major reasons is simple: We’re eating more than ever before.

The good news is you don’t have to full up until you’re uncomfortably full. The following strategies work for how to stop overeating.

How to Stop Overeating

How to stop overeating and reduce how much you chow down can be a matter of making a few shifts in mindset. These natural overeating treatment options can help.

1. Eat nutrient-dense foods

Processed foods, refined carbohydrates, sugary drinks, artificial sweeteners — these are all food-like substances that add very little nutritional value. Eat them, and you’ll find yourself hungry soon after.

Instead, reach for rich, nutrient-dense foods, like kale, berries, wild salmon, grass-fed beef, tomatoes, mushrooms, sweet potatoes and black beans. These foods are packed with vitamins, minerals and antioxidants, which not only leave your body feeling good after eating, but they’re also filling.

Choosing whole foods can also help you form a healthier relationship with food, where you’re less worried about overeating Cheetos and more in tune with your body’s nutritional needs.

2. Eat more fats

Conventional wisdom used to be that in order to lose weight shunning fats was necessary. Now we know that low-fat diets aren’t that effective or even that healthy.

Low-carb, high-fat diets like the ketogenic diet have been proven to be super effective at shedding pounds. Fats have the added bonus of being especially satiating and signaling to our brains that we’re full, reducing cravings and the urge to overeat.

Of course, you want to stick to natural, healthy sources of fat, like avocados, high-quality dairy, coconut and olive oils, and nuts and seeds.

3. Reduce stress levels

It’s easier said than done, but chronic stress affects your health in so many ways, and overeating is one of them. Activities like meditation, yoga, journaling and exercise are all proven ways to help manage stress and won’t result in excess pounds the way stress eating does.

In fact, reducing stress levels is one of the best ways to lower cortisol, a hormone that, when we have too much of it, can lead to belly fat.

4. Incorporate natural appetite suppressants

If you’re wondering how to stop overeating, suppressants can help. Now, I’m not talking about the shady diet pills you find at the drugstore.

Instead, natural appetite suppressants include high-fiber foods like chia seeds and legumes, hot spices like cayenne and turmeric, and grapefruit essential oil, which helps curb cravings. These all-natural, fat-burning foods help keep you from overeating without the health risks that come with traditional suppressants.

5. Eat more mindfully

One of the best ways to keep yourself from overeating out of boredom or losing track of how much you’ve consumed in one sitting is to practice mindful eating. Mindful eating is the opposite of the emotional eating that often leads to overeating. It makes eating a much more thoughtful process.

The practice involves paying attention to when you’re actually hungry, not just when it feels like you should eat because of the time of day or external cues.

It takes into account what you feel like eating, too. For instance, perhaps you want something warm for lunch because it’s cold out.

When you do sit down to eat, even for snacks, mindful eating asks that you give food your full attention and take note of how you’re engaging your senses. You slow down so you can observe when you’re full. Intuitive eating is quite similar, too.

6. Consider intermittent fasting

Still searching for more ways for how to stop overeating? If you’re someone who struggles with eating between meals, intermittent fasting can be helpful in preventing consistent overeating.

The benefits of intermittent fasting and alternate day fasting range from regulating the hormones that decide when you feel hungry or full to weight loss. It doesn’t need to be drastic, either.

While there are tons of options for intermittent fasting, ranging from to just not eating for 12–16 hours, essentially you stay away from food for a determinate amount of time, and then, during eating hours, you enjoy what you want, with a focus on protein and quality, complex carbohydrates.

With intermittent fasting, the pressure is off on overeating to some extent, since you completely ban food outside of eating hours and then have the freedom to enjoy as much as you like during meals. You’re likely to find that, eventually, you’re practicing more mindful eating naturally.

7. Keep track of what you’re eating

If you think you might overeat at times but aren’t too sure when or how much, keeping a food journal is a good way of identifying problem spots. Journals can be really handy in helping you uncover not just how much you’re eating daily when you actually tally up all your meals and snacks, but whether certain things trigger overeating.

Jot down everything you eat and how much (be honest!) shortly after you have it so you don’t forget. Also take note of how you’re feeling before and after.

Are you tired and reaching for an afternoon muffin? Do you find that when you go to a certain lunch spot, you tend to make healthier decisions? Look for patterns that can help identify where your overeating blind spots are.

Another way to keep track of what you’re eating? Learn what recommended portion sizes look like. There are handy visuals online, like this one, that illustrate what one serving of some of your favorite foods looks like.

Related: Aversion Therapy: What Is It, Is It Effective & Why Is It Controversial?

Main Causes of Overeating

The reasons so many U.S. adults are overweight or obese are varied. Too many grams of added sugar in our meals, processed foods and a lack of exercise all contribute to the epidemic.

Overeating is also a major factor, one that’s often overlooked. While it seems pretty basic at face value — you’re eating too much food, duh — overeating causes can be a bit more complex at their core. What compels us to eat more than we mean to?

• You’re responding to your habits and outside cues. If you normally settle down at 8 p.m. to catch up on your favorite TV programs and eat a few pieces of chocolate, you’ll likely find yourself reaching for chocolate even on those nights when you had a late dinner and aren’t hungry. You’ve created a habit that associates TV time with chocolate.
• The same goes for external clues, like TV commercials or even just the availability of food (like snacks in the break room at work, for example). Because food used to be scarce, our bodies are designed to eat when we spot food.
• While we’re no longer foraging for food and stowing away calories for days when food isn’t readily available, our bodies haven’t changed much from those days. When we see food, our brains think, “Hey, there’s food there! Let’s eat.”
• You’re eating foods that make you hungrier. Did you know that some foods actually make you more hungry? If you’re eating foods with little to no nutritional value, particularly sugary foods, refined carbohydrates (like white bread and pasta) and artificial sweeteners, your blood sugar levels are likely to spike up, leaving you feeling hungry sooner.
• Additionally, sugar activates the brain in a way unlike other foods, keeping it from feeling full.
• You’re affected by one of these weird triggers. Did you just eat but find yourself hungry again? Salty foods, certain medications and even air conditioning are hunger triggers that can cause you to overeat.
• You’re not eating enough regularly. The very American way of dieting — severely restricting calories until you’re starving, binging on whatever’s nearby and then restarting the diet all over again — plays a role in overeating causes.
• When we restrict calories — such as overusing a “calories in, calories out” (CICO diet) approach — to a level under what’s needed to function optimally, our bodies think they’re starving. When we finally do eat, we’re more likely to stuff our faces, eating well past the point of satiety.
• You’re stressed. You’re more likely to crave unhealthy, fatty foods when you’re stressed, especially if you’re female. Women are more affected by stress eating than men. Interestingly (but not surprisingly), people who are dieting tend to increase their food consumption when stressed — and they’re not overeating carrot sticks. They opt for the same food they normally shun.
• You’re hungry — but not for food. Similar to stress, when we’re dealing with difficult emotions, we often turn to food to soothe our feelings and help us escape. They don’t call it comfort food for nothing, after all.
• You’re not paying attention to your food. If you’re scrolling through your news feed, watching TV or working at your desk while eating, it’s likely that you’re overeating. When you’re not practicing mindful eating, it’s easy to eat more than you intended in one sitting.
• If you’re a snacker, you might also eat more than you realize as you graze throughout the day. Even if they’re healthy snacks, if you’re not keeping track, you may be surprised to find that you’re eating well over what you thought.
• You’re eating bigger portion sizes. This one isn’t entirely our own fault, but portion sizes began increasing in the 1970s and haven’t really stopped. It’s not just the usual culprits like fast food, either; restaurants are serving food on larger plates, muffins are getting bigger and those sugary coffee drinks are getting taller. With these bigger sizes comes overeating. As one study found, when portion sizes are increased, people eat more.

Precautions

Overeating is something that many of us might struggle with at some point in our lives, such as during an emotional period like a breakup. However, it’s not the same as binge eating, a serious eating disorder where you binge on “forbidden” foods and then experience intense feelings of shame, guilt and anger at yourself, followed by serious dieting and deprivation and then bingeing once again.

It’s normal to have times where you might eat more than you’d like, but if you find yourself in a cycle of binge eating, please reach out for help.

Additionally, if you find that much of your overeating stems from emotional issues, you may find it helpful to see a mental health professional in tandem with the natural tactics to overcome eating. Working through some of the deeper, underlying issues that contribute to your overeating with a professional could really make a difference.

Final Thoughts

• With more than two-thirds of U.S. adults either overweight or obese, overeating is a problem that needs to be addressed more.
• There are a range of reasons people overeat, including the foods we’re eating, emotional and external cues, and stress.
• Wondering how to stop overeating? Fortunately, there are ways. Treating overeating is possible, and there are a variety of safe, natural methods to do so.

The post How to Stop Overeating: 7 Natural Ways to Try Now appeared first on Dr. Axe.

[Below is a transcript of my video on Thanksgiving health tips and how not to pack on the pounds during Thanksgiving, along with supplemental information on the topic.]

Today, I want to share with you my Thanksgiving health tips, specifically on how to not gain 10 pounds on Thanksgiving!

Now, has anyone ever really gained 10 pounds on Thanksgiving day? I doubt it, but you know what, there have been quite a few people who have been close, so I want to share with you my secret today on how to not gain a lot of weight on this festive Thursday.

While I haven’t seen anyone actually gain 10 pounds on Thanksgiving day specifically, I have seen people gain 10 pounds over a 30-day period between Thanksgiving and Christmas! You don’t want to be that person, so let me share with you my top secrets and tips for not gaining holiday weight.

Related: 5 Benefits of Unplugging for the Holidays + 5 Tips

3 Important Thanksgiving Health Tips

1. Get Active

The No. 1 Thanksgiving health tip I would recommend you do, first thing Thanksgiving morning, is get outside and get active. Even if it’s snowing in your area, getting outside for 20 minutes is a great thing to do — or if you can’t do that, do a 20-minute burst training workout.

If you don’t have 20 minutes, even five minutes can help you keep that weight off. So make sure on Thanksgiving morning to wake up and get active, whether that’s taking a walk outside or a 20-minute BurstFit routine. That’s going to help you keep weight off Thanksgiving morning.

In addition to your morning workout, get outside and do something active during the day.

One of the things we’ve done in my family for years is we get out and we play a little bit of 3-on-3 or 5-on-5 football for an hour or so, both men and women. We love doing it.

Getting outside and creating a fun family tradition like that — maybe some backyard football — is a great way to have a lot of fun, follow some great tradition and, at the same time, work to not pack on the pounds from some of those extra calories you’re probably consuming Thanksgiving day.

2. Focus on Protein

Another one of my Thanksgiving health tips when you’re trying to lose weight or just keep the weight off these holidays is to focus on more good, quality protein foods.

Turkey is amazing. It’s full of tryptophan, protein and other amino acids that can really support your immune system, which can help improve your mood.

There are a lot healthy benefits of turkey so when you’re loading up that plate Thanksgiving Day, pack on the turkey. For instance, in addition to providing protein with fewer calories and less fat than beef and the tryptophan that helps the body make niacin and serotonin — which helps your mood — turkey contains selenium, phosphorus and B vitamins.

Selenium benefits include its role as a powerful antioxidant that regulates thyroid hormone metabolism and reproduction. With almost half of the daily recommended value of selenium in a serving, turkey is an excellent selenium source.

As a food high in phosphorus, turkey also helps the body make protein and use carbs and fats, thus helping prevent weight gain. Throw in the beneficial B vitamin content — namely niacin, vitamin B6 and riboflavin — and turkey also benefits digestion, brain development, immunity, metabolism and red blood cell production.

So have the turkey piled high, go easy on the gravy, go easy on the stuffing, and add lots of turkey and then lots of good vegetables to your Thanksgiving plate. If you can get some good protein in there — even things like deviled eggs that you can make as healthier options — that’s one of the best Thanksgiving health tips I can offer.

So again, I highly recommend loading up on the turkey if you want to keep the weight off here Thanksgiving day. Plus, as an added benefit, you can make so many healthy, delicious leftover turkey recipes that help limit weight gain and keep those pants from getting too tight!

3. Monitor Your Meals

Last but not least on the Thanksgiving health tips list, if you want to really keep weight off on Thanksgiving Day, monitor your meals. Pumpkin pie is fine as is a little bit of cranberry sauce — like my cranberry sauce with pecans recipe — but really try and stick to one piece during the day.

Also, on Thanksgiving morning, wake up and consume a superfood shake. You’re probably going to overeat at that big Thanksgiving meal — and maybe even with the leftovers that night — but if you can still wake up and get a good, healthy, quality breakfast, that’s going to help you keep the weight off.

Don’t eat a lot of carbs in the morning — you’re probably going to get more carbs in the afternoon. Instead, I recommend a healthy smoothie recipe with a good, quality protein powder, some coconut milk and maybe like half a cup of berries — but really limit your carbohydrates in the morning.

That’s going to allow your body to burn more carbs later on in the day.

If you do those three things, you’re not going to pack on the weight. If you overeat a little bit, that’s fine — just get back on your horse on Friday or Monday.

Have a blessed Thanksgiving.

The post 3 Thanksgiving Health Tips to Prevent Weight Gain appeared first on Dr. Axe.

Body “fat” overall gets a bad reputation, especially visceral fat that is known to increase the risk for health problems like diabetes and cardiovascular disease. Few of us would ever want to purposefully increase our fat stores, considering “excess dysfunctional adipose tissue” (extra fat!) is considered a major risk factor for dozens of diseases from hypertension and stroke, to arthritis and cancer.

But what if all fat isn’t actually harmful? Researchers are continuing to learn how a type of fat referred to in medical studies as brown adipose tissue (nicknamed “brown fat”or also sometimes called BAT) can actually be protective in certain ways. It might even help you maintain a healthy body weight long-term.

In fact, brown fat is now a new target for anti-obesity and anti-diabetes therapies that work by naturally increasing the body’s natural energy expenditure.

What Is Brown Fat?

You’ve probably noticed before how two people can eat the exact same things, exercise the same amount and yet wind up looking completely differently. Research shows that there’s a huge range in terms of individual differences in daily body expenditure or basal metabolic rate.

One of the things that affects how many calories we burn every day and our risk for obesity, regardless of how we exercise and what we eat, is how activated our brown fat cells are.

What Does Brown Fat Do?

Experts believe that of the two primary types of fat cells human produce and store: brown fat and white fat. Brown fat has many more benefits mostly due its ability to burn more energy (calories) to be used for body heat.

During this process, your body’s internal temperature increases and helps reduce other fat deposits made of “white fat,” the type many of us can afford to have less of. Certain studies have even shown that brown fat can burn up to five times more calories than other types of body fat.

Babies and young children have much more brown fat than adults do, but adults do hold on to some brown fat throughout their whole lives. One of the reasons babies have such a high percentage of brown fat is because they can’t yet shiver in response to being cold to regulate their body temperature, but so they must rely on brown fat to turn up their body heat.

The fact that brown fat doesn’t disappear altogether in adulthood and become replaced with white fat is something scientists have only confirmed in the past two decades. In 2009, three different research groups published papers in the New England Journal of Medicine showing that brown fat was still detectable in adults and has important roles in body weight regulation.

Brown Fat vs. White Fat

White fat is the type of fat that most of us try to avoid accumulating. White fat cells store energy in the form of a single large, oily droplet. White fat does help us to regulate our temperature by insulating organs, but it does little to burn calories like brown fat does.

White fat is found below the skin (subcutaneous) and around the organs (visceral fat, which can be especially dangerous) and accumulates from a surplus of calories. White fat has an effect on hormone production and hunger levels, and in healthy, non-overweight humans, it can comprise up to 20 percent of body weight in men and 25 percent in women.

Brown fat cells contain mitochondria and are made of a larger number of oily droplets, which are also smaller than those that make up white fat. Brown fat seems to act similarly to muscle tissue in many ways, and actually uses white fat for fuel at times. Within brown fat’s mitochondria (which are often nicknamed the “power house” of cells), heat is able to be generated that helps regulate the body’s internal temperature in response to the changing environment outside.

The creation of body heat takes a lot of energy and this calls upon using the body’s excess fat stores for fuel. Brown fat is responsible for “thermoregulatory thermogenesis,” in other words regulation of temperature without shivering (or nonshivering thermogenesis). It also helps release the hormone norepinephrine when we are very cold in order to let us know we are uncomfortable and potentially in danger, so we need more heat.

What about beige fat? It’s another type of fat worth getting to know. Beige fat is the term now being used for white fat cells that are transformed into tissue that behaves a lot more like brown fat does.

Below you’ll learn tips for increasing your body’s usage of both brown and beige fats.

Health Benefits

1. Burns Calories

Brown fat cells use more calories than other types of fat cells do, helping you to potentially shed stored body fat and maintain a healthy weight more easily. Studies show it does this to regulate our internal temperature and help us survive even in cold climates.

BAT contributes to overall energy expenditure and can even help you lose weight because it prevents a “positive energy balance” (eating more calories than you can burn).

As you probably know, energy intake comes from food consumption, whereas the major contributors to energy expenditure are exercise and simply the energy it takes to keep you alive (basic metabolic processes). According to the American Diabetes Association, brown fat activity can also impact daily energy expenditure and prove to be an effective therapy for obesity.

2. Decreases Dangerous Fat

Brown fat can decrease white fat stores, which might lower your risk for chronic diseases like diabetes, heart disease, stroke and other concerns related to aging and obesity.

Certain studies have shown that by increasing brown fat purposefully in obese or overweight adults, excess stores of white fat might be reduced naturally. Today, it’s believed by most experts that holding onto the existing brown fat we had during our younger years, as opposed to building up higher stores once we are older, is likely the best way to get the most benefits from brown fat.

3. Improves Heart Health

Studies show brown fat has benefits for your heart, too, including naturally lowering cholesterol and triglyceride levels. It’s believed that  brown fat can fuel itself with circulating triglycerides taken up from the bloodstream (a good thing, since in excess these contribute to numerous diseases).

4. Stabilizes Blood Sugar

Researchers at Stockholm University showed that brown fat cells are capable of altering glucose uptake, drawing sugar out of the blood to fuel muscle cells. This helps to stabilize blood sugar levels and might prevent things like fatigue, cravings, headaches and overeating.

Most importantly, it can lower your risk for type 2 diabetes. In fact, brown fat’s signal pathway differs from the signal pathway triggered by insulin, which means it’s possible that brown fat can be activated and especially benefit patients who already have type 2 diabetes and are not responsive to insulin’s effects.

Here’s more good news: Brown fat is increased by doing things that are healthy for many other reasons, too, including exercising, eating mindfully according to your hunger signals, and spending more time outside no matter what the season is.

How to Increase Brown Fat

In years past, it seemed that one of the only effective ways to boost brown fat’s effects was to expose people to uncomfortably low body temperatures, such as swimming in cold water to boost their body’s metabolic effects for the rest of the day.

However, newly emerging research suggests there are other ways to increase brown fat’s benefits, too. Researchers are using magnetic resonance imaging scans (MRIs) to produce detailed images of the body’s different types of tissue and fat stores, as well as thermal imaging scans to show there “brown fat hot-spots” tend to be located.

1. Turn Down the Temperature

Nobody likes to be very cold, and you might assume that cold temps even increase your risk for becoming sicker, but studies are now telling us otherwise. Research is now suggesting that due to the near-constant use of air conditioners and heating systems indoors, plus less time spent outside in nature, a general “lack of exposure to temperature variation” could be a contributor to low brown fat concentration.

Here’s yet another example of why it’s possible that spending too much time indoors is contributing to poor health. By keeping your home at a lower temperature (around 63–65 degrees, for example), going outside in the cold, and even taking cold showers might help activate more brown fat and burn hundreds of extra calories per day!

Studies that have tested the effects of having adult volunteers wear chilled bodysuits that were circulating cold water around the skin have found that volunteers can burn up to 250 extra calories within three hours compared to when they weren’t wearing the cooling bodysuits. For comparison sake, you burn about 250 calories walking at a brisk pace for one hour.

Researchers believe that the extra calorie expenditure is due to activated brown fat cells rather than shivering (quivering muscles), and that overtime small increases in the amount of cold we are exposed to can make a big enough difference to influence our body composition.

Similarly, other research done in Japan that was published in the Journal of Clinical Investigation found that having adult men with low brown fat stores sit in a room chilled to 63 degrees F for two hours a day over the course of six weeks caused them to burn on average 108–289 extra calories in the cold compared with sitting in normal indoor temperatures.

What’s really interesting is that at first they were burning on the lower end (around 108 extra calories) during the two hours, but after six weeks they were up to burning 289 extra calories on average in the cold, suggesting that a build-up of cold tolerance can activate certain genes which boost beige or brown fat.

2. Exercise

Exercise has now been shown to increase activity of brown fat — not to mention that regular exercise has numerous other benefits for your metabolism and body composition. Evidence suggests that exercising can boost UCP1 activity in brown fat and also have a positive effect of the release of hormones that control body fat and lean muscle mass development.

Results from one study shows that exercise can alter production of the hormone called irisin, which has the ability to help white fat essentially mimic brown fat’s positive effects. Our muscle cells release irisin after being active, helping us to stabilize our blood sugar levels, control our body weight and recover from activity by bringing nutrients like glucose into our cells.

3. Follow Your Body’s Hunger & Fullness Signals

The neurons in our brain that regulate levels of “hunger hormones,” including ghrelin and leptin, and other important hormones also play a part in maintaining brown fat. Studies done by the Yale School of Medicine suggest that these neurons that control our appetite can also help encourage white fat to act more like brown fat.

However, the extent to which this happens depends on how we respond to their signals — specifically if we eat enough to feel satisfied, but don’t overeat and consume more than we really need.

Eating to satiety seems to help prompt actions of these neurons and boost brown fat’s effects. To help brown fat do its best job possible, work on getting to know your internal hunger signals and figuring out ways to avoid emotional eating. Over-consumption of calories confuses neurons that control hunger hormones, leads to extra white fat storage and can raise the risk for many other health problems.

At the same time, you don’t want to under-eat either. When you eat too little, brown fat activation might be slowed down, but under-eating can have other negative effects on your metabolic rate, too.

4. Get Good Sleep

Maybe you’ve heard that a lack of sleep can mean trouble losing weight? We’ve known for quite some time that sleep is highly influenced by the hormone melatonin, but new research is showing that melatonin also effects the use of brown fat.

A study published in the Journal of Pineal Research found that rats who had higher levels of melatonin also appeared to have more activated brown fat and, therefore, higher calorie-burning capabilities. Their research showed that melatonin helps lower obesity in rats even without affecting food intake and activity, suggesting it’s the brown fat that’s responsible, thanks to its thermogenic effect.

Instead of relying on melatonin supplements to boost these effects, try to improve your ability to produce more naturally by focusing on regulating your circadian rhythm. The best way to do this is to avoid “blue light” exposure from electronic devices before bed, try to go to sleep and wake up around the same times every day, and to get more sunlight exposure during the day time. Doing something relaxing before bed like reading, instead of watching TV or using a computer/tablet, is a great way to nod off more easily.

5. Learn to Manage Stress

Stress can make just about any health condition even worse — including insomnia, being overweight, unhappy or obese — plus it definitely makes recovery or weight loss a lot harder to pursue. In the case of body fat percentages and preventing obesity, stress seems to tip the scale in favor of storing dangerous fat (like visceral fat that surrounds our internal organs) and also makes it hard to eat according to your body’s hunger signals.

Learning to manage stress can help you sleep better, commit to regular exercise, make it priority to eat a healing diet, and make you more in tune with your emotions so you can get a hold on overeating. These are all factors that have the biggest impact on your ability to activate brown fat.

Chances are your level of stress is one of the biggest factors driving your food choices and making it harder for you stop eating when you are full.

Final Thoughts

While there’s still plenty more to learn about how brown fat works, its benefits and how we can increase our stores of it, researchers are making progress in terms of figuring out how to locate brown fat in adults and improve its functions.

Until we know more, you can focus on increasing brown fat by eating well, taking good care of yourself, moving your body and staying calm — basically all things you should be doing anyway!

The post Increase Your Brown Fat to Burn appeared first on Dr. Axe.

There are plenty of metabolism booster supplements out there, but do any of these purported metabolism boosters actually work?

When most people think of what it means to have a “high metabolism,” they picture someone who’s “luckily” naturally thin. We assume these people can maintain a healthy body weight mostly due to their genetics, despite whether they try to eat a balanced diet and exercise or not.

However, studies have shown that people who identify themselves as having a fast metabolism don’t actually differ that much in terms of calorie expenditure compared to others who assume they genetically are at a metabolic disadvantage.

Another interesting finding: Contrary to popular belief, you actually maintain a mostly steady metabolism from your 20s to about your 60s. Your metabolism then naturally slows once you reach older age.

However, it can be hard to eat well and be active enough throughout your life, which means you probably need to proactively add certain habits into your daily routine to keep yourself feeling and acting young.

So do any”metabolism boosters” actually work? Truth is, it’s difficult to actually speed up your metabolism.

Still, there’s plenty you can do to prevent weight gain and maintain a body composition that you’re happy with. Let’s find out below how to do just this.

How Your Metabolism Works

What does “metabolism” really even mean? Metabolism is the “series of reactions that occur within cells of living organisms to sustain life.”

It’s essentially the complex series of processes within the body that turn calories we consume into usable energy. Technically, metabolism is all of the chemical reactions that take place in a living organism every day to keep it alive.

Calories (also called kilojoules) are really a measure of energy, and our bodies depend on getting enough of them to keep us functioning in all aspects of life.

While a properly working metabolism is definitely important for burning fat and preventing unwanted weight gain, boosting your metabolism is also critical for many other bodily functions.

Every single system within the body, from the endocrine system to digestive system, is linked to our rate of energy production at the cellular level.

A strong metabolism is tied to more than a svelte body — it’s beneficial for:

• immune function
• lower rates of infectious and degenerative diseases
• fertility and a healthy sex drive
• lean muscle mass
• having more energy and vigor
• brain functionality
• longevity
• and much more

Your brain is actually one of the biggest beneficiaries of a strong metabolic rate, since its energy demands are extremely high. Approximately 16 times more energy is needed to keep the brain working than to support skeletal muscle!

What Determines Your Metabolism?

Your metabolism is affected by several factors, including:

• Your genetic makeup
• Body composition (percent of muscle mass and fat)
• Gender
• Hormonal health
• Level of activity
• Age

Some of these factors are within your control (like muscle mass and activity level, for example), while others are not (genetics and age).

Signs You’re Suffering From a Sluggish Metabolism

How do you know if you’re in need of a metabolism boost? Here are common signs you’re suffering from less-than-ideal metabolic functioning and could benefit from a metabolism booster:

• ongoing fatigue
• cold body temperature, frequently feeling cold
• thinning hair on your head
• cracked, dry skin
• low libido and poor sexual health
• irregular periods
• slow-growing, brittle fingernails
• trouble sleeping through the night
• constipation and slow-moving bowels
• bloating after eating
• mood disorders like anxiety and depression
• frequently urinating
• struggling to lose weight
• excessive thirst and dry mouth
• trouble concentrating or brain fog
• allergies and hypersensitivities
• low energy levels
• low motivation for physical activity
• getting sick more often

Top 6 Natural Metabolism Boosters

Ready to learn the best ways to boost your metabolism and burn fat? Here are some of the top metabolism boosters to try.

1. Stop Dieting! Give Your Body the Calories It Needs

If you’ve ever been on a diet in the past (and who hasn’t?), you probably noticed yourself becoming moody, tired and possibly even sick more frequently. These are signs of your metabolism becoming more sluggish — in other words a decrease in your basal metabolic rate.

On the other hand, keep your body properly fueled and it will perform much better in all areas of life for many years to come. This is a long-term solution instead of a quick fix.

If you live in a calorie deficit because your exercise level is too high and your food intake is too low, your metabolism gets the message that it must slow down all functioning to conserve energy. You can wind up entering a catabolic state known as “starvation mode” that causes hormonal and cellular changes that drive up your hunger and thirst, while slowing down your ability to burn fat and grow muscle.

Which metabolism booster is good for weight loss then? I recommend you stop counting calories and instead focus on nutrient density.

Eating enough every day, especially when you consume calories from a variety of unprocessed whole foods, is critical for metabolic health. It also supports cognitive, hormonal, sexual and digestive health.

People who are well-fed and avoid yo-yo dieting often experience better digestion, positive moods and more motivation, stronger desire to be active, better mental health, stronger sex drive, and more stable blood sugar levels. Eating enough also usually means you have more motivation to be active, gain strength and muscle mass quicker, and feel less fatigued.

2. Get Plenty of Sleep and Rest

There’s a proven link between a properly functioning metabolism and getting adequate sleep and rest. This is why sleep deprivation can contribute to trouble with weight loss.

“Running on fumes” can seriously slow down your metabolism since the body works to conserve energy when it’s fatigued. Therefore if you’re wiped out, you won’t burn calories like you would if you were well-rested.

According to the one meta-analysis, sleep restriction decreases insulin sensitivity and causes changes in brain activity in response to food stimuli, meaning food (especially unhealthy types) becomes more rewarding.

Make it a priority to get seven to nine hours of sleep every night in order to keep hormone levels in check, including cortisol. High cortisol levels associated with a lack of sleep are tied to poor mental functioning, weight gain and becoming more resistant to insulin that controls blood glucose levels.

Another way to maintain hormonal balance is to rest enough between exercise days. Overtraining repeatedly causes fatigue, muscle loss and a lower basal metabolic rate, not the opposite as you might think.

Exercise impacts your hormonal status, and intense workouts without rest elevate cortisol levels. This winds up impairing insulin sensitivity, stalling the body’s ability to recover from workouts and damaging the processes that repair and build healthy muscle tissue.

3. Try High Intensity Interval Training (HIIT)

Exercise of any kind is important for keeping metabolic function working into older age. Some studies have found that while metabolism usually declines as someone gets older, this isn’t necessarily the case if you stay active and maintain muscle mass.

A study published in the American Journal of Physiology showed that there wasn’t a significant difference in resting metabolic rate between groups of young and older physically active men who were matched for exercise volume and estimated energy intake. Therefore, a decline in metabolism seems to be related most to age-associated reductions in exercise volume and calorie consumption than aging itself.

What is a good metabolism booster when it comes to exercise? High-intensity interval training (HIIT), a form of exercise that features intervals that vary between all-out effort and short periods of rest, is known to especially jump-start metabolic functioning better than steady-state workouts can.

Quick bursts of intense exercises — such as sprinting, cycling, or burst training and plyometrics — help the body continue to burn calories even after your workout is over, a concept known at the “afterburn effect.”

One of the best things about HIIT workouts is that they require less time than traditional cardio workouts, yet they have more profound benefits. Several studies have investigated the effects of calorie expenditure and fat loss in adults practicing HIIT workouts and have found that while HIIT typically burns fewer calories during the actual workout when compared to steady-state cardio exercise, HIIT can result in more fat loss due to its overall effects on one’s metabolism.

This phenomenon is due to the way the body uses higher levels of oxygen to recover following intense physical activity. HIIT burns more fat over the duration of the day, builds more muscle and improves metabolic function compared to steadier exercises.

It can also generally improve cardiometabolic functions and even hormonal balance, such as in women with PCOS.

4. Start Lifting Weights

Strength training — whether lifting weights or using your own body weight — can support your resting metabolic rate because it builds lean muscle mass, which naturally uses more calories than body fat does.

Find a way to practice resistance/strength training regularly, whether this means doing CrossFit workouts or simply using dumbbells and performing body resistance moves at home.

To improve your body composition, I recommend ideally doing heavy weight training of six to 12 reps, five days a week, for about 45–75 minutes for the best results.

5. Avoid Inflammatory Foods

Certain foods slow down digestive processes and increase free radical damage, which is one major cause of aging. You can think of these as “metabolism death foods.”

The body recognizes processed and inflammatory foods as toxins, and therefore eating these triggers your innate immune system’s fight-or-flight response. This increases inflammation and stress hormone production, which slows down metabolic functioning.

Sadly, even some foods that seem “healthy” are the culprits for unwanted weight gain, thyroid dysfunction, ongoing fatigue, hormone imbalance and digestive distress.

When trying to boost your metabolism, I recommend avoiding the following foods as much as possible:

• Sugary drinks (including soda and juices)
• Foods with added sugar
• Processed foods made with grains, especially the kind that contain gluten (including wheat products like bread, pasta, cereal, crackers, muffins, desserts, flours, chips and granola bars)
• Refined vegetable oils, such as safflower and sunflower oil
• Artificial sweeteners and other artificial colors, dyes and ingredients
• Low-quality dairy and animal products (the kind that are not grass-fed, pasture-raised, raw and organic)
• Trans fats and hydrogenated fats

6. Add Metabolism Power Foods to Your Diet

Below are some of the best foods for increasing your metabolism:

• High-protein foods, such as wild-caught fish, cage-free eggs, grass-fed beef or raw dairy products
• Garlic
• Apple cider vinegar
• Probiotic foods, such as kefir and yogurt
• Coffee and green tea
• High-antioxidant foods, including vegetables, fruits, herbs and spices
• Spicy foods, such as those with pepper

Certain foods might help the body use and expend energy better. This has to do with the thermic effects of some foods, especially those high in protein, meaning the body works harder to break down and metabolize certain fat-burning foods.

Eating enough protein, for example, is tied to a strong metabolism, as are some spicy foods. Packing in healthy high-protein snacks and sources throughout the day is one the simple metabolism boosters that also keeps you full for longer.

Protein is beneficial for keeping energy and blood sugar stable while also helping build calorie-burning lean muscle mass.

Drinking natural forms of caffeine in moderation, like coffee or green tea, is also supportive of a healthy metabolism. Green tea consumption has been considered a natural metabolism booster for centuries thanks to special antioxidant compounds in addition to low levels of caffeine.

Garlic is another food that acts as a thermogenic in the body, which revs up the metabolism’s heat-producing effects. It’s also tied to lower blood sugar levels and less fat accumulation thanks to a compound called  allicin.

Naturally warming foods like cayenne pepper, chili and other spicy ingredients are known to increase heat in the body thanks to an active compound called capsaicin. There’s evidence that warming spices like cinnamon, pepper and ginger aid in lipid oxidation, which is the process of burning fat for energy. These antioxidant-packed spices also might help decrease appetite and slow the growth of fat cells.

Lastly, let’s not forget about apple cider vinegar, a top ingredient for digestive health and balancing blood sugar.

How Diets Can Sabotage Your Metabolism

As mentioned above, very low-calorie diets can actually interfere with your ability to burn more calories. Therefore you want to avoid most fat diets when trying to boost your metabolism.

Healthy metabolic function is one of the body’s ultimate forms of protection, and we need to consistently eat and rest enough to keep ourselves thriving. While cutting or counting calories is usually most people’s go-to approach for attempting to lose weight, taking this too far can have a negative impact on metabolism, ultimately backfiring in terms of fat loss.

To reach and maintain a healthy body weight, aim for a balanced diet.

While calorie intake varies from person to person, we all need to meet our needs in order to supply the necessary chemicals that are used for building, upkeep and repair of all body tissues. Very low-calorie diets miss key nutrients. This robs the body of raw materials like carbon, hydrogen, oxygen, nitrogen, phosphorus or sulfur, which are supplied in carbohydrates, lipids, protein and water from our diets.

Weight loss potential decreases when your body becomes convinced that you’re starving and deprived of calories. Even though you might intentionally cut calories and work out more, the body can’t tell the difference between starvation done “on purpose” and the kind we experience during times of famine.

Meal timing can look differently for different people, with some choosing to eat three square meals a day with fewer snacks, while others prefer eating smaller meals but more often. Either approach is OK as long as it keeps your energy, blood sugar and hunger levels stable.

In fact, if you try a keto diet and are able to reach a state of “ketosis,” the end result is staying fueled off of circulating high ketones. These can alter your metabolism in a way that some people like to say turns you into a “fat-burning machine.”

Your Metabolism Matters for More Than Your Appearance:

In addition, to support a healthy and stable weight, one of the most compelling reasons to work on increasing your metabolism is that this keeps us from prematurely aging and getting sick often.

When you have a sluggish metabolism, the body’s natural defense mechanisms and levels of immunity drop, and you become more susceptible to lurking viruses, yeasts, fungi, parasites and bacteria that surround us.

You’re more likely to deal with the common cold, reproductive problems, mood changes or various infections when your metabolism slows down.

Another benefit of eating enough calories every day is that it helps you maintain a healthier relationship with food. Being deprived can increase cravings and preoccupation with “forbidden” foods, while practicing balance and moderation allows you to make better decisions related to healthy eating long term.

Conclusion

• Your metabolism refers to how well your body digests food and burns calories for energy. It’s also called your basal metabolic rate, which is defined as “the number of calories required to keep your body functioning at rest.”
• Research shows that your metabolic rate is mostly stable all throughout your adult life, from about age 20 to 60. People blame weight gain on their age, but usually it’s actually due to changes in diet and activity levels.
• So what boosts one’s metabolism most? The goal is to maintain a healthy metabolic rate no mater your age, which allows you to burn fat and prevent yourself from becoming overweight.
• To support or increase your metabolism, eat a balanced diet, don’t severely restrict calorie intake, sleep enough, manage stress, regularly do strength training and avoid ultra-processed foods.
• Whole, nutrient-dense foods can also potentially act as metabolism boosters, such as eggs, meat, yogurt, spices, probiotic foods, green tea and coffee.

The post Top 6 Natural Metabolism Boosters appeared first on Dr. Axe.

Most people view body fat as relatively harmless and merely something we want to banish to look and feel better, but did you know that certain types of dangerous fats that are stored around your organs can also contribute to heart disease, dementia, cancer, depression and many other diseases?

Stored excess body fat and obesity are actually more than just unsightly — they’re downright dangerous, too. While it’s hard to imagine obesity and certain types of body fat as inflammatory diseases of their own, that’s exactly what they are.

What Is Visceral Fat?

Visceral fat is technically excess intra-abdominal adipose tissue accumulation. In other words, it’s known as a “deep” fat that’s stored further underneath the skin than “subcutaneous” belly fat. It’s a form of gel-like fat that’s actually wrapped around major organs, including the liver, pancreas and kidneys.

If you have a protruding belly and large waist, that’s a clear sign you’re storing dangerous visceral fat. While it’s most noticeable and pronounced in obese individuals, anyone can have visceral fit, many without even knowing it.

Visceral fat is especially dangerous because, as you’ll find out, these fat cells do more than just sit there and cause your pants to feel tight — they also change the way your body operates.

Carrying around excess visceral fat is linked with an increased risk for:

• Coronary heart disease
• Cancer
• Stroke
• Dementia
• Diabetes
• Depression
• Arthritis
• Obesity
• Sexual dysfunction
• Sleep disorders

Visceral fat is considered toxic and spells double-trouble in the body because it’s capable of provoking inflammatory pathways, plus signaling molecules that can interfere with the body’s normal hormonal functions. In fact, it acts almost like its very own organ since it’s capable of having such a large impact on the body.

Fat cells do more than simply store extra calories — they have proved to be much more involved in human physiology than we had previously thought. We now know that fat tissue itself acts like its own organ by pumping out hormones and inflammatory substances. Storing excess fat around the organs increases production of pro-inflammatory chemicals, also called cytokines, which leads to inflammation; at the same time, it interferes with hormones that regulate appetite, weight, mood and brain function.

How Visceral Fat Develops

Having a lean belly is a key indicator of health, so your body tries to preserve this by controlling your appetite and energy expenditure. To prevent dangerous fat buildup, the body basically works like an orchestra of chemicals that tells us when to eat and when we are full. This chemical feedback system, which is built on communication between the brain and other major organs is what’s responsible for either keeping us at a healthy weight or making us more susceptible to weight gain and visceral fat storage.

At the core of your weight, appetite and mood control are your blood sugar levels, which are controlled largely by the hormone insulin. Insulin balances blood sugar levels by bringing them down after we’ve eaten a high-carbohydrate or sugary meal. When we digest food, our body breaks down sugar and starch molecules into simpler units called glucose or fructose.

These simple sugars enter our bloodstream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. This process supplies us with energy for things like brain, tissue and muscular function when it’s working properly.

At the same time, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. This is why people often call insulin our “fat-storage hormone.”

When there’s too much glucose in our bloodstream and our cells already have filled glycogen stores, glucose is stored as fat. This happens a lot more quickly and easily when consuming refined processed carbohydrates and sugary foods. Processed starches, like white bread or white rice, along with high-sugar foods, are rapidly converted into simple sugars that enter the bloodstream and trigger a larger release of insulin from the pancreas. The result is usually weight gain, plus even more hunger, which leads to continued overeating and a vicious cycle that makes it hard to stop eating sweets.

The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands, such as the stress hormone cortisol, so abnormally high levels and hormonal imbalances result in powerful urges to eat, mood changes, lack of energy and various other factors that contribute to disease formation.

Why is more fat stored as visceral fat in some people but not in others? Specific mechanisms responsible for proportionally increasing visceral fat storage include eating too many calories (“positive energy balance”), sex hormones, cortisol production, growth hormones and dietary fructose (sugar).

Health Risks of High Levels of Visceral Fat

1. Increased Inflammation

A major concern is that visceral fat produces hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormone-disrupting reactions. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.

Visceral fat does more than just lead to inflammation down the road — it becomes inflamed itself by producing something known as interleukin-6, a type of inflammatory molecule. This kind of fat stores inflammatory white blood cells and kicks off a series of autoimmune reactions. Inflammation is at the root of most diseases, and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on.

2. Higher Risk of Diabetes

More than other types of fats, visceral fat is thought to play a large role in insulin resistance, which means a heightened risk for developing diabetes. For example, abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people.

While men are more likely to store noticeable levels of visceral fat, women are definitely at risk, too. Reducing visceral fat through a healthy diet and other means is one of the most important natural diabetes treatments there is that’s within your control.

3. Makes It Harder to Lose Weight

People tend to get heavier and heavier as time goes on — and one of the main reasons is that stored body fat affects hunger levels, especially visceral fat. It might seem hard to imagine, but your metabolism is largely governed by your level of existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place.

Higher levels of insulin also promote more efficient conversion of our calories into body fat, so this vicious cycle continues. Eating refined carbohydrates, as opposed to complex carbohydrates in their natural state like vegetables and fruit, can cause the body’s “set point” for body weight to increase.

Your “set point” is basically the weight that your body tries to maintain through control of the brain’s hormonal messengers. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet. This is why it’s important to kick your sugar addiction and address weight gain and visceral fat formation early on, as opposed to letting the situation escalate.

4. Higher Risk for Heart Disease and Strokes

Fat-generated inflammatory cytokines are the main contributors to heart disease and other inflammatory disorders. When your body is inflamed, your liver becomes overwhelmed with cholesterol and toxins, which leads to plaque buildup in your arteries.

Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol.

According to a 2013 report done by the University Center Hospital of Quebec, visceral fat:

is closely related to clustering cardio-metabolic risk factors. Hypertriglyceridemia; increased free fatty acid availability; adipose tissue release of pro-inflammatory cytokines; liver insulin resistance and inflammation; increased liver VLDL synthesis and secretion; reduced clearance of triglyceride-rich lipoproteins; presence of small, dense LDL particles; and reduced HDL cholesterol levels are among the many metabolic alterations closely related to this condition.

5. More Likely to Battle Dementia

A growing body of evidence points to the fact that there’s a strong link between obesity, vascular disease, inflammation and cognitive decline, including dementia. In fact, it seems that excess pounds on the body equates with less brain volume and, therefore, poorer function into older age.

Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. This is even true even for people with excess belly fat but who are overall at a normal weight! The bigger the belly (or a person’s waist-to-hip ratio), the more negative impact felt on the brain’s memory center called the hippocampus. In fact, many experts now feel that visceral adipose tissue (VAT) levels rather than body mass index (BMI chart) should be considered as an important risk factor in the development of dementia.

Results from a 2010 study done by the Department of Cardiology at Oita Red Cross Hospital in Japan found that elevated levels of visceral fat in non-dementia patients with type 2 diabetes is characterized by abnormal changes in hippocampus volume and insulin resistance. Other studies have also found that the higher someone’s waist-to-hip ratio, the higher the risk for small strokes, which are associated with declining brain function.

We still don’t know exactly how visceral fat and dementia are linked, but it’s believed it has to do with the hormone leptin, which is released by stored fat and has adverse effects on the brain, appetite regulation, learning and memory. Leptin and ghrelin are two of the most hormones to pay attention to in reference to losing weight naturally.

6. Higher Liklihood to Have Depression and Mood Problems

Since excess body fat is linked to hormonal changes, including those of serotonin, galanin and other brain neurotransmitters, excess body fat can negatively impact your mood.

A 2014 study conducted by Boston University School of Medicine found that depressive symptoms are associated with visceral adiposity in middle-aged adults. To examine the relationship between measures of adiposity (fat) and depression, researchers examined visceral adipose tissue (VAT) and depressive symptoms in 1,581 women (mean age 52.2 years) and 1,718 men (mean age 49.8 years).

After adjusting for age, BMI, smoking, alcohol and other factors, results showed that higher levels of stored VAT translated to higher likelihood of experiencing depression. Like other studies show, VAT is a unique pathogenic fat that consists of metabolically active adipose tissue that interferes with healthy neurotransmitter function.

Depression is especially associated with greater fat storage in women, so it might be even more crucial for women to follow a depression-free diet. In a study of middle-aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist circumference, was related to depressive symptoms.

How to Get Rid of Visceral Fat

There still isn’t an easy way yet to determine how much stored fat is either visceral fat or subcutaneous fat, since visible belly fat is a combination of both. CT scans can help doctors determine the amount, but it’s still not perfect and not cost-effective as a means of tracking month to month.

Instead of trying to figure out how much of your visible belly fat is visceral and how much is subcutaneous, just realize that any big belly and large waistline poses a risk and is unhealthy. Women with a waist circumference that’s more than 35 inches and men with a waist circumference more than 40 inches are at increased risk for various diseases and should try to lower fat stores as soon as they can.

Research suggests that when you diet, you mostly lose white fat, which is different than visceral fat and tends to be lost or gained evenly all over the body. You’re more likely to lose visceral fat when you do a combination of exercising and eating right — which are both important for hormone regulation.

1. Reduce Sugar and Refined Carbohydrates

You already know that insulin is one of the body’s most important hormones — and our diet directly controls our insulin release. Insulin plays the main role in our metabolism, helping us usher energy from food into cells for energy. When a cell is normal and healthy, it has a high level of receptors for insulin, so it has no problem responding to it. But when a cell is exposed to high levels of insulin through an ongoing presence of high glucose, the system breaks down.

Too much insulin means cells start to do something to adapt: They reduce the number of insulin-responsive receptors, which ultimately leads to insulin resistance. Because consuming too many refined carbohydrates and sugars spikes insulin, reducing them is the first step to rebalancing hormones naturally and reducing fat.

A little extra fat around our midsection results in so much interference with insulin’s effectiveness that it’s believed that two to five times as much insulin might be secreted in an overweight person than in a thin person! Using healthy natural sweeteners in moderation, consuming plenty of fermented foods and increasing healthy fats can all help you cut down on carbs and sugar.

2. Fill Up on Non-starchy Veggies, Fats and Proteins

The base of your diet should come from natural fat-burning foods that our species evolved to eat. Of course, every person is somewhat different, so you can personalize your diet made up of whole foods depending on your own unique combination of genetics, health status, activity level, life circumstances and goals.

Overall, we want to aim to eat nutrient-dense, real foods. This means avoiding packaged foods and the presence of artificial ingredients, toxins and antinutrients. We also want to eat plenty of healthy fats, including coconut oil, extra virgin olive oil, wild-caught fish, nuts and seeds that have beneficial effects on insulin balance, gut bacteria, hormones and weight management. Additionally, proteins are also important for beating hunger and reducing insulin spikes. Healthy proteins include wild fish, grass-fed beef, cage-free organic eggs and raw dairy.

3. Exercise Regularly

There are loads of documented benefits of integrating physical activity throughout the day and minimizing sedentary time. Exercise helps us balance insulin and makes our cells more primed for using glucose. This is crucial considering that as more fat is packed away on the body, it interferes with insulin uptake into our muscle tissues.

While different types of exercise can limit cardiovascular risk resulting from visceral obesity in people with metabolic syndrome, a 2013 study published in The International Journal of Cardiology found that high-intensity resistance training induced a faster visceral fat loss in adults than moderate training. (5)

This means high-intensity interval training (HIIT workouts) can help you lose belly fat and most efficiently, but a combination of resistance and aerobic/endurance training also helps. Try whatever type works best for you and keeps you consistent, including burst training, weight training, HIIT workouts and so on.

4. Reduce Stress

The importance of pleasure, play and social connection is often overlooked when it comes to fat loss, but we know how important it is to relieve stress in order to beat excess fat. Stress triggers cortisol production and interferes with appetite control, metabolism, sleep and cravings.

Adaptogen herbs can help lower cortisol while stress-reducing techniques like meditation, exercise and reading are also beneficial. There are also benefits of sun exposure (which go beyond vitamin D) and spending time outdoors for reducing stress, so make sure to be active and spend time in nature some way ideally every day.

5. Prioritize Getting Good Sleep

The benefits of sleeping at least seven to eight hours a night (and minimizing exposure to artificial light sources too, ideally) are well-documented when it comes to hormone and weight control. Good rest resets our appetite and stress hormones, boosts our metabolism, and keeps cravings away. To fall asleep fast and get more sleep, try using relaxing essential oils before bed, take a bath, avoid excess caffeine and make sure you sleep in a dark, cool room.

The post Visceral Fat: What It Is and How to Get Rid of It appeared first on Dr. Axe.

Back in 1980, only around 10 percent to 14 percent of adults globally older than 20 years old were considered obese. Fast-forward to today and the number of those struggling with obesity is around 30 percent.

Considering the World Health Organization (WHO) reports that worldwide prevalence of obesity has more than doubled since the 1980s, reducing the number of both children and adults who currently land in the “overweight” or “obese” ranges of the BMI chart is now a top priority.

The WHO currently classifies people’s weights based on body mass index (BMI) value. BMI measurement, which is formulated based on weight comparative to height, remains controversial, however — mostly due to limitations when it comes to understanding how someone’s unique body composition, gender, age and ethnicity all affect weight.

It’s clear based on evidence that body fat is not the only thing that causes someone to be heavier than others of the same height. Factors like muscle mass, bone density and even fluid retention also affect one’s weight. Some believe that because BMI measurements overlook this, people who are athletic or who have high percentage of muscle mass tend to get categorized as being overweight despite having healthy lifestyles and little risk for obesity-related diseases.

On the other hand, the standardized BMI chart is still considered a useful public health tool for monitoring changes in one’s healthy weight, as well as a tool for health authorities to track progress in dealing with the obesity epidemic. Research shows that the higher your BMI, the higher your risk for certain diseases likely is. These include common health conditions, some that are even deadly, such as heart disease (the No. 1 killer in many nations), high blood pressure, type 2 diabetes, digestive problems like acid reflux or gallstones, breathing problems, sleep apnea and certain types of cancers.

So should you rely on the BMI chart to determine your health or turn toward other means and measurements instead? Below you’ll learn about the pros and cons of calculating and tracking your BMI over time, along with alternatives to focus on besides your weight — such as adding or maintaining more healthy, lean muscle mass.

What Is BMI?

Body mass index is a measure of someone’s body fat based on height and weight. It applies to both adult men and women, and people of all ages. In other words, once you’re an adult, your BMI score shouldn’t change drastically as get older.

Among physicians and certain health authorities, BMI measurements are used as one key assessment in determining if someone is at risk for obesity. Along with BMI, the other two primary tools for assessing one’s obesity risk are waist circumference measurements and measurements of things like cholesterol and blood sugar levels, which are significant risk factors for diseases and conditions associated with obesity.

The BMI Chart

As mentioned above, BMI or body mass index is calculated by a formula that takes into account someone’s weight compared to height. The National Heart, Lung and Blood Institute offers an easy-to-use BMI calculator to the public (it’s applicable to both women and men).

To figure out your BMI within seconds, you can enter your current weight and height using standard or metric measurements, at which point the calculations are all done for you. Once you know your BMI “score” from the BMI calculator, you can use it to see how you compare to other adults of your same height.

The BMI chart used by authorities like the National Institute of Health can be found here. The standardized BMI chart is split into four categories:

• Underweight = a BMI score less than 18.5 (note that some experts feel this number should be closer to 19, as a BMI of 18.5 is very rarely a healthy weight for most adults)
• Normal, healthy weight = BMI score between 18.5–24.9
• Overweight = BMI between 25–29.9
• Obesity = BMI of 30 or greater

For example, based on the BMI chart, an adult woman who is 65 inches tall (5 feet, 5 inches) should be between 114 pounds and 144 pounds to be considered “normal.” Weighing 150–174 pounds would make her overweight, and above 180 pounds would mean she’s obese (anything above this amount would be considered “extreme obesity”). For an adult man who is 72 inches tall (6 feet), his normal or healthy weight range is considered 140–177 pounds, overweight would be 184–213 pounds and obese would be over 220 pounds.

How was the BMI chart, and these four categories, created to begin with?

When the BMI chart was first developed, originally the goal was to help adults achieve what was known as their “ideal weight.” Starting in the 1940s, ideal weight ranges were determined by someone’s height just like they are today but also took into account one’s body frame (or body composition). Heavier ideal weight ranges were established for large-framed women compared to small- or medium-framed women.

Eventually these ideal height and weight tables were criticized for being methodologically flawed, such as not considering genetic or age difference, so they’ve since been abandoned by researchers in place of using the BMI chart instead. According to a report in Nutrition Today, since around the 1970s BMI has replaced other means of predicting or measuring obesity “despite many criticisms.”

Although research suggests that BMI measurements provide greater recognition of someone having a weight problem compared to previous height and weight charting, BMI is still inconsistently used by many doctors or patients.

Is the BMI chart applicable to children in addition to adults?

According to the Archives of Disease in Childhood, “The BMI is the best available tool for monitoring progress in the campaign against obesity,” and this includes childhood obesity. In fact, the House of Commons Select Committee on Obesity even recommends that the body mass index of every school-age child should be measured each year and the result should be sent home to the parents in order to inform them of trends regarding their children’s health status.

However, surveys in the U.S. have found that only between 11 percent to 29 percent of pediatricians or other physicians calculate children’s BMI measurements during routine visits.

Barriers that doctors have reported regarding the use of BMI with children include not wanting to stigmatize children by telling them they’re overweight at a vulnerable age, not having time to perform another test during checkups, not fully believing that BMI is a good predictor of being unhealthy or not having good enough advice to give the child’s parents regarding how an overweight child should lose weight.

Problems with the BMI Chart

While the BMI chart might be helpful for identifying weight gain in a high percentage of people, it’s not foolproof nor an accurate depiction of  being overweight or obese for every person. Even the National Institute of Health (NIH) points out that “Although BMI can be used for most men and women, it does have some limits.”

The reason that most doctor’s visits still involve taking your BMI score is because someone’s BMI is said to be a “good gauge” of your risk for diseases like diabetes, heart disease, high blood pressure, high triglycerides and others tied to obesity. These diseases or conditions tend to occur in people who have higher levels of body fat than normal, although there’s a lot of debate over whether or not excess body fat itself contributes to these health problems directly or accumulates due to poor lifestyle habits that also cause weight gain.

Some of the criticisms associated with the BMI chart include:

1. BMI May Overestimate Body Fat in Athletes or Those with Muscular Builds

Probably the biggest criticism of the BMI chart is that it doesn’t consider someone’s individual body composition, including the ratio of body fat to fat-free mass. This neglects measurements like bone mass, muscle mass or frame size. BMI also doesn’t consider gender differences, such as where fat is stored, or take into account the fact that certain locations for body fat (like near the waist) are more harmful than others (like near the thighs).

Studies show there are also significant ethnic differences when it comes to body composition. For example, people of Asian or African descent may be genetically smaller-framed than others, such as those of Hispanic or Native American descent. Surveys have found that African-Americans and Hispanics report significantly higher BMIs relative to their similarly weighted Caucasian peers, and even when taking into account other demographics like income, education and physical activity, those of Asian descent have lower BMIs than most other ethnicities.

Additionally, certain instances can make someone lose weight in an unhealthy way, such as when crash dieting or engaging in too much physical exercise — which can potentially decrease healthy muscle mass and bone mass.

2. BMI May Underestimate Body Fat in Older Adults Who Have Lost Muscle Mass

Older adults naturally lose some muscle mass as they age, which can lead to either weight loss or weight gain depending on the person’s lifestyle. While reduced muscle mass might mean weight loss and therefore a lower BMI score, this isn’t necessarily healthy.

There are plenty of benefits of having more muscle, so weight loss shouldn’t always be the goal, especially for those who are otherwise healthy but simply getting older and weaker due to sarcopenia.

3. Being “Overweight” Hasn’t Necessarily Been Proven to Be “Unhealthy”

Another controversial topic in the field of obesity research is that some research suggests that overweight adults (but not those considered very obese) may not necessarily be any less healthy or more likely to suffer from mortality within a given period than adults who are within the normal BMI range.

One major finding from a 2013 meta-anaylsis published in the Journal of the American Medical Association was that overweight people were at least as healthy as normal-weight people, based on data from 97 studies. In fact, some evidence exists showing that overweight people have a slightly lower risk of death than normal-weight people.

While many authorities still warn about the dangers of weight gain, the findings were clear that adults with a BMI between 25–35 (those considered either overweight or “Grade 1 obese”) did not seem to have an increased risk for all-cause mortality.

In order to advise the public regarding how to handle this news, the NIH states, “People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.” Authorities encourage people who are overweight to talk to their doctors to see whether they are at an increased risk for health problems based on other measurements, including waist measurement and risk factors for heart disease.

Better Tools to Determine Ideal Weight

The bottom line is that, as you can see, your BMI measurement or weight alone don’t determine your health. A better approach is to focus on improving your body compensation, such as maintaining lean muscle mass as you age and reducing fat in dangerous areas, such as your waist.

And remember that regardless of your current weight, practicing healthier habits — such as getting more exercise and reducing processed foods in your diet — will benefit you in many ways.

1. Pay Attention to Visceral Fat/Your Weight Measurement

One “red flag” to look out for is accumulation of fat around your waist/midsection, as well as a sudden or big change in your weight (or BMI score). Weight gain may be an indication that a lifestyle change you’ve recently made, such as decreasing the amount of exercise you do or changing your diet, is having a negative impact on your weight.

Excess fat around your midsection can be a sign of dangerous visceral fat, which is a strong risk factor for many diseases. Visceral fat is technically “excess intra-abdominal adipose tissue accumulation” — in other words deep fat that’s stored further underneath the skin than “subcutaneous” belly fat and that may wrap around vital organs, including the liver, pancreas and kidneys.

A large volume of research shows that if most of your fat is located around your waist (rather than at your hips, giving you a “pear shape”), you’re at a higher risk for heart disease and type 2 diabetes. It’s been found that risk goes up when women have a waist size greater than 35 inches or men have one greater than 40 inches. To determine your own waist measurement, use a simple tape measure around your middle, just above your hipbones, taking your measurement as you exhale fully out.

2. Track Health Markers Related to Metabolic Disease

Besides focusing on your weight, be sure that as you get older you continue to monitor and aim to improve measurements of the following conditions, which can put you at a greater risk for chronic disease when they fall outside of the “normal” or healthy range.

Talk to your trusted medical professional about how you track and better understand measurements related to:

For many, losing weight comes down to calories in and calories out. In other words, you simply need to consume fewer calories than you burn each day. Use our calorie calculator to determine how many calories you need at your current weight compared to the weight you want to be.

The post BMI Chart for Women & Men: Is It Misleading? appeared first on Dr. Axe.

A major topic in the field of obesity research is the link between obesity and the hormone leptin. Some evidence suggests that obese-prone individuals don’t respond to increasing leptin levels in the same way that non-obese-prone individuals do, which is the reason obesity is now being associated with possible “leptin resistance.”

Scientists first discovered leptin in 1994, after years of research focused on hormones that affect body weight and calorie intake. While initially researchers believed the discovery could be used to create powerful weight loss supplements, this has never happened.

How does leptin function in the body and where does the hormone come from? Leptin interacts with areas of the brain that control hunger and eating behavior. The nickname “the starvation hormone” has been given to leptin because levels tend to plummet when someone restricts their calorie intake too much, exercises more and loses body fat. These are all factors involved in what’s called “starvation mode.” (Meanwhile, ghrelin is called a “hunger hormone” that increases your desire to eat.)

At your ideal “set point weight,” adipose (fat) cells produce a given amount of leptin, which maintains the internal energy balance needed for necessary cellular function and proper weight management. In most healthy adults, changes in body weight will trigger changes in leptin, causing appetite to either increase when body fat falls or decrease when body fat rises — although in some susceptible individuals this energy-balance system seems to malfunction.

There’s still a lot to learn about how leptin resistance (or decreased sensitivity to leptin’s signals) develops, and what can be done to prevent or reverse it. Many experts believe that eating a highly processed, highly “palatable” diet — especially while also leading a stressful and mostly sedentary lifestyle — is the perfect storm for developing leptin resistance.

Even if someone is genetically susceptible to weight gain or obesity, there’s still a lot they can do to help prevent this from happening, especially eating a nutrient-dense diet, getting enough exercise and taking steps to manage stress.

What Is the Leptin Hormone?

The definition of leptin is a peptide hormone that is produced by fat cells. By acting on the hypothalamus to suppress appetite and burn fat stored in adipose tissue, it plays a role in body weight regulation.

Leptin is known as the starvation hormone (or sometimes the “satiety hormone”) because it notifies your brain if you have eaten enough and your energy levels (calorie intake) are sufficient, or if your energy intake needs to increase. A number of factors can influence leptin and ghrelin levels, including:

• Calorie intake
• Meal timing
• Sleep/wake schedule and sleep duration (both linked to your circadian rhythm)
• Light exposure
• Exercise
• Stress

The main regulator of leptin production is body fat (or adipose tissue). Levels fluctuate depending on your current weight, especially your percentage of body fat. Leptin is produced mainly by adipocytes (fat cells), which is why levels of leptin usually increase when someone gains more body fat, and decrease when someone loses weight. Leptin also plays an important role in the regulation of the reproductive system, thyroid gland, adrenal glands and growth hormone production.

Leptin does its job by binding to and activating receptors in the brain known as LEPR-B receptors. When leptin levels go up, your hunger should decrease, while at the same time you start consciously and unconsciously increasing energy expenditure (the amount of “calories burned”). This feedback system helps most people to prevent too much weight gain.

How is leptin different than ghrelin?

Leptin and ghrelin are two of the many hormones that help to regulate your metabolism, appetite and body weight. While leptin is considered the main”satiety hormone” because it helps control your appetite, ghrelin is considered the main “hunger hormone” because it increases your desire to eat.

When levels of ghrelin and leptin are disrupted, your ability to eat when you are truly hungry and stop when you are full can become severely compromised, leading to changes in body weight and other related consequences. Even though these two hormones have opposite effects, working together in a checks-and-balances type of way, diet and lifestyle changes that help to regulate leptin are also helpful for controlling ghrelin.

Leptin Resistance and Obesity

What do studies suggest is the relationship between obesity and leptin? The National Institutes of Health uses the following clinical definition of leptin resistance: “The failure of endogenous or exogenous leptin to promote anticipated salutary metabolic outcomes in states of over-nutrition or obesity.” In other words, leptin resistance has been described as when your “brain is starving but your body is obese.”

As described above, weight gain typically causes blood leptin levels to increase, and weight loss typically results in decreased levels. But this is not the case with leptin resistance, which may contribute to a vicious cycle of weight gain. Someone who is resistant to leptin is not sensitive enough to the hormone’s signals. Studies show that being leptin resistant can mean that someone requires more food than necessary to feel “full” or satiated, due to the brain not receiving the message that enough food (calories) has already been eaten.

• Although it’s still not exactly clear how, experts believe that obesity alters multiple cellular processes that interfere with normal leptin signaling.
• Leptin resistance itself might not directly cause obesity, but it may contribute to cellular changes that make weight gain more likely when combined with genetic and environmental factors.
• For example, certain gene mutations seem to cause a greater desire for energy-dense foods (such as highly processed, junk foods) that can promote obesity. Obesity may then contribute to chronic low-level inflammation, insulin resistance and other health problems that make weight loss more difficult. This is because inflammation and its consequences decreases leptin sensitivity in the part of the brain called the hypothalamus.

Leptin resistance is a difficult phenomenon to treat, mainly because the human body seems to want to hold onto excess body fat more than it wants to lose it. It’s now believed that a major protective role of leptin is to defend against reductions of body fat that might cause a threat to survival and future reproduction.

This might seem counterproductive, since it increases the risk for obesity — but it makes sense when you think about our ancestors who were at a much greater risk of under-eating and starving, than overeating and becoming obese. Research shows that the body has more powerful ways of defending against starvation (low leptin levels) by producing strong hunger responses than it does defending against weight gain (excess calorie intake and high leptin).

How to Boost Leptin

How do you increase (or decrease) your leptin levels? Keep in mind that your leptin levels are not the only factor that controls your body weight; other influencers include your: overall diet, genetics, age, gender, level of activity, medical history and gut health.

However, research suggests that the dietary choices, habits and lifestyle changes described below can help to regulate levels of leptin and allow you to more easily maintain a healthy body weight:

1. Follow a Leptin Diet

Is there such a thing as “high-leptin foods”? Foods that are very satiating (the kinds that make you feel full) can be considered the best types for improving leptin sensitivity.

Two popular topics regarding obesity and leptin resistance are 1) food palatability and 2) food reward. Food palatability refers to the taste and feel provided by various foods and drinks, while food reward refers to the pleasure and momentary value of a food at the time that it’s being consumed. Both food palatability and food reward have a major impact on neural pathways that control calorie intake.

The rewarding aspects of food, how palatable and preferred they are, are controlled by circuitry central nervous system (CNS) pathways that also control leptin and ghrelin. When a food is calorie-dense and highly processed, it causes chemical changes in the brain that increase the desire to eat. This is why eating whole foods and an unprocessed diet is considered to be so important for appetite regulation.

Which foods should you not eat in order to balance leptin?

Foods that are most likely to interfere with normal leptin and ghrelin levels are those that are high in refined grains, added sugar, added fats, artificial flavors or sweeteners, and other synthetic ingredients, especially when a number of these attributes are combined together.

Studies suggest that examples of processed, inflammatory foods to limit or avoid in order to regulate your hunger and satiety hormones include: sweets like cakes, donuts, cookies, pastries, brownies and other desserts, soda and sweetened beverages, pizza, white bread, rolls, wraps, pita, chocolate, candy and ice cream, salty snacks like chips, pretzels and french fries, processed meats and fried foods.

Meanwhile, these foods can help to make you feel fuller and more satisfied after eating and between meals, reducing the chances that you’ll overeat:

• High-fiber/high-volume foods (especially all types of fresh and cooked vegetables) — Low-density foods (high in volume, water and fiber) are those that provide the highest nutritional bang for your buck, since they provide lots of nutrients but have the lowest amount of calories. Examples are veggies, fresh fruit, salads, broth-based soups, beans, legumes and whole grains. Many of these are high-fiber foods that help control hunger, prevent overeating and increase mealtime satisfaction.
• High-protein foods —  Since protein helps control hunger and retain lean muscle mass, increasing your protein intake can help you eat less overall and keep your metabolism up. Include protein with every meal, like yogurt, grass-fed beef, wild fish, egg,  pasture-raised poultry, legumes and beans.
• Healthy fats — Fats are more calorie-dense, but they are necessary for nutrient absorption, making meals taste good and for controlling hunger hormones. A meal without any fat is unlikely to taste very appealing or to keep you full for very long. Try to include at least a small serving of healthy fat with every meal, such as coconut or olive oil, avocado, nuts, seeds or fat found naturally in animal products like dairy, beef or eggs. Using a little MCT oil alongside a protein powder in your smoothies as well.

2. Alternate Day Calorie Cycling and Intermittent Fasting (or Time-Restricted Feeding)

Various forms of intermittent fasting, including alternate day cycling and time-restricted eating, have been associated with improvements in leptin sensitivity and help with fat loss. Experts claim that fasting may help to control local inflammation in the hypothalamic nuclei (the area of the brain that controls energy intake and expenditure), which contributes to a sustained energy balance and protection against obesity.

One study found evidence that intermittent fasting combined with resistance training could improve health-related biomarkers, decrease fat mass and maintain muscle mass in mostly healthy male participants. After eight weeks of time-restricted feeding (16 hours fasting per day with an eight-hour feeding window), participants experienced a decrease in fat mass, while fat-free mass (measured as muscle area of the arm and thigh) was unchanged.

Testosterone, insulin-like growth factor and leptin levels decreased significantly in those who were practicing time-restricted feeding, but there was no negative effect on energy expenditure. Considering that a decrease in leptin levels is usually thought to decrease someone’s metabolic rate, this is a very promising finding. The researchers also found that the participants’ thyroid-stimulating hormone, total cholesterol, high-density lipoprotein, low-density lipoprotein and triglycerides mostly remained unchanged.

3. Eat Mindfully to Reach Satiety

How, when, where and with whom you eat can all influence how much you eat and how satisfied you feel afterwards. Here are tips that can help you eat more mindfully, feel more satisfied (full and content) after eating for at least several hours, and help you to avoid overindulging:

• Don’t eat while distracted or multi-tasking.
• Slow down, chewing your food thoroughly.
• Pace your meals out if this keeps you on track, so you’re eating something every 3–4 hours rather than only 1–2 times per day.
• Fill half your plate with high-volume veggies or fruit so you feel like you’re eating more.
• Cook more at home, then sit down to enjoy your meals peacefully.
• Don’t drink calorie-dense juices, soda or alcoholic drinks; try to stick with plain water, tea or black coffee.
• Start your meal with a broth-based soup or a salad in order to ease hunger before the main course.
• Remove tempting junk foods from your environment as much as possible, especially at home or in your office.

4. Get Regular Exercise

Exercise is one of the best ways to build lean muscle mass, improve your metabolism and increase leptin sensitivity (similarly to how it improves insulin sensitivity). As your physical activity level goes up, so does your metabolic rate and ability to regulate leptin. Even in people who seem to have a genetic predisposition to weight gain, exercise can still be highly protective.

By building strength and muscle mass, exercise helps to divert calories away from being stored as body fat so they can be used to grow and repair lean tissue instead. It also promotes the release of growth hormones, adrenaline and testosterone, all of which enable fat to be used as energy and mobilized rather than stored. In an age when rates of diabetes and heart disease are extremely high, exercise remains one of the best ways to promote the use of glucose (sugar) and fatty acids in the blood so they don’t wind up causing metabolic problems.

It’s been found that people who exercise regularly have increased protection against developing dangerous visceral fat and are typically healthier overall compared to non-exercisers. In fact, even if exercise doesn’t cause weight loss, it still has many positive effects! Exercise is a natural stress-buster, considering it helps regulate hormones and causes an “endorphin rush,” which can reduce the need for unhealthy coping mechanisms like overeating. It’s beneficial for regulating blood pressure, insulin and glucose levels, cholesterol and so on.

How much exercise is enough? Aim for at least 30 minutes daily, but ideally more like 45–60 minutes. A combination of aerobic and strength-building exercises is best. Try to incorporate high-intensity interval training (HIIT workouts) and burst training into your routine to maximize the metabolic benefits. HIIT, which involves sprinting and vigorous bursts of movement, offers a ton of proven benefits in less time compared to doing steady-state cardio exercise.

While exercise has many metabolic benefits, be aware that too much exercise will lower leptin levels and usually increase appetite. Some studies have found that long duration exercise (ranging from one to multiple hours) will interrupt leptin production and secretion. Exercise needs to be balanced with rest and recovery, because depending on the person, overtraining can lead to many problems associated with metabolic damage and low leptin, such as infertility, hypothyroidism, sexual dysfunction and irregular periods.

5. Rest and Manage Stress to Reduce Emotional Eating

Even when someone has required their nutritional and calorie needs, they are still prone to overeating and weight gain if they are chronically stressed. Studies have found associations between high stress levels, including high cortisol levels or symptoms tied to depression or anxiety, and increased weight gain.

To keep stress hormones like cortisol in check and prevent inflammation related to chronic stress, be sure to get enough sleep at night, and also to carve out periods in the day when you can rest your mind and relax. Do at least one thing (or more) that relaxes you each day, such as exercising, meditating, praying, stretching or doing yoga, taking a bath with essential oils, reading, journaling or doing something social.

When you are feeling stressed, be mindful about whether you’re eating for emotional reasons. Try speaking to someone who can help keep you accountable for your actions and on the right track, such a friend, spouse or counselor.

6. Consider Having a Weekly or Bi-Weekly “Cheat Day”

When you’re in a calorie deficit, exercising often and leading weight, your leptin levels decrease. This reduction in leptin levels can make it difficult to keep losing weight, even if you’re still eating less. That’s because it causes your metabolism to slow down, so you require even fewer calories to just maintain the same weight.

A cheat day is a once weekly, or sometimes once bi-weekly, day when you typically consume much more calories (especially carbs) than you normally eat. Cheat days are meant to be used as a helpful tool when you normally follow a very healthy diet. They work by increasing your calorie intake temporarily, which “tricks” your body into thinking it’s being overfed, causing an increase in your leptin levels.

Several small studies have found positive results from cheat days/temporary overeating, including increases in metabolic rate and help with long-term dieting. Because cheat days help to keep your metabolism up, they may also help with weight loss long-term, even if they lead to temporary gains or stalls in the short-term.

7. Track Your Progress

Studies have found that most people who have been able to lose weight and keep it off — such as those who are registered with the National Weight Control Registry — are careful about managing their progress, keeping up with exercise and even tracking their food intake. You don’t necessarily have to count calories to prevent weight gain, but you might want to keep some type of food journal if you find this helps keep you accountable.

Other ways that you can keep track of your health-related goals and progress include:

• Working with a dietitian, nutritionist or health coach.
• Seeing a personal trainer or attending group fitness classes.
• Finding a buddy to regularly walk or run with.
• Setting a schedule for your week so you make some to grocery shop, cook and exercise.
• Meal planning and preparing, which helps you avoid eating out too much.

Precautions Regarding Leptin Supplements

You might think in order to increase leptin levels effectively, and help to prevent or reverse obesity, why don’t we just take leptin supplements? Obesity researchers have been asking the same question for years, but unfortunately studies carried out thus far suggest that leptin supplements are usually ineffective and also risky.

In rare cases, the use of leptin supplements may be helpful for certain people with genetic mutations who produce nearly zero leptin or who do not respond to its signals, but for the vast majority of people, these supplements are currently not a viable option. Instead, lifestyle changes are more appropriate.

Final Thoughts

• Leptin is a peptide hormone that is produced by fat cells that plays a role in body weight regulation. It does this by acting on the hypothalamus (a region in the brain that controls homeostasis) to suppress appetite and burn fat stored in adipose tissue (body fat).
• When levels of ghrelin (the main “hunger hormone”) and leptin are disrupted, your ability to eat when you are truly hungry and stop when you are full can become severely compromised, which sometimes leads to obesity.
• Ways to prevent leptin resistance and make leptin work in your favor include: eating a nutrient-dense diet (very little highly processed foods), getting enough exercise, tracking your progress, setting up a healthy food environment, eating mindfully, and taking steps to manage stress.

The post How to Increase Leptin (Your Fat-Burning Switch) & Fight Resistance appeared first on Dr. Axe.

There’s loads of advice out there regarding how to lose weight quickly, some good, some bad. While your primary reason for wanting to learn how to lose belly fat may be due to vanity, there are also loads of convincing health reasons for wanting to trim down your waistline.

For example, dangerous visceral fat — the type of deep fat that tends to accumulate near your belly, surrounding your vital organs — raises the risk for serious conditions. You’re more susceptible to heart disease, diabetes and other issues if you gain weight around your midsection.

In fact, excess weight is a major risk factor for chronic diseases worldwide. Fortunately, research shows that losing just 10–20 pounds (or around 5 percent to 10 percent of your total body weight) can make a real difference in preserving your health into older age.

How to Lose Belly Fat

You may have experienced periods in the past when you’ve watched the numbers on the scale fall, but still you didn’t see a corresponding fat loss in the belly region. For many, losing extra fat around the midsection is one of the biggest obstacles to trimming down.

The World Health Organization estimates that at least 40% of the world’s population is overweight. Obesity and being overweight can contribute to health problems, such as:

• Type 2 diabetes
• Coronary heart disease and stroke
• Metabolic syndrome
• Certain types of cancer
• Sleep apnea
• Osteoarthritis
• Gallbladder disease
• Fatty liver disease
• Pregnancy complications

So how do you lose belly fat and maintain a normal body mass index? Here are suggestions for trimming down in a healthy manner:

1. Eat More Fat-Burning Foods

Eating real foods from nature, instead of fake foods found in packages or boxes, is one of the best (and easiest) things you can do for your well-being. Think:

• vegetables
• fruits
• seeds
• clean meats and fish
• legumes
• others grown in healthy, rich soils without any chemicals added

Ultra-processed foods, on the other hand, are what you want to avoid at all costs, considering they’re linked to obesity. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to put into your body.

• What are five foods that burn belly fat? Among the best fat-burning foods are leafy greens, other vegetables like cruciferous veggies, high-protein sources like meat and fish, berries, and healthy fats, such as olive oil or nuts.
• Focus on eating filling, nutrient-rich foods, especially fresh veggies. This will help not only get rid of the unwanted visceral fat, but also give your body the vital nutrients it needs to function properly.
• Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been found that higher consumption of fiber can help prevent obesity.
• In particular, up your intake of soluble fiber, found in oats, barley, peas, carrots, beans, apples, citrus fruits and psyllium. Soluble fiber attaches to cholesterol particles and removes them from your digestive system, thus lowering your risk of heart disease as well as helping you lose fat.

2. Stay Away from Sugar, Liquid Calories and Grains

You probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains.

It’s best to keep these foods out of your home entirely for the best results, and follow these tips:

• Don’t drink your calories! Drink more plain water, herbal tea or fruit with lemon slices. Avoid soda, sports drinks, sweetened teas and most juices.
• Reduce your intake of grains (especially refined kinds). All grains are not bad (especially sprouted or gluten-free grains), but they won’t help you lose weight or recover from a health condition.
• Instead, focus on vegetables and fruits that are low in sugar and high in fiber (like raspberries in the chart above).

3. Eat Mindfully

Mindful eating means many things, and it’s a surprisingly key part of achieving a healthy weight. Here are some mindful eating tips:

• Slow down while you eat so you’re less likely to scarf down too much too quickly.
• Become aware of how much food it takes to make you feel satisfied when eating without becoming overly stuffed.
• Eat while undistracted, and avoid multitasking.
• Face emotional discomfort head on instead of eating due to stress or sadness.

4. Intermittent Fasting

For improved fat loss efforts, it’s time to introduce your body to intermittent fasting, which is best approached as a shift in lifestyle and eating patterns, not a diet.

There’s no need to count calories (such as in the CICO diet) or measure grams. Simply focus on extending the duration of time between eating the healthy foods you already eat, with a particular emphasis on healthy fats and proteins.

There are several ways to practice fasting, including:

• skipping breakfast
• eating all you want five days out of the week
• severely limiting calories on some days or even not eating anything at all some days
• limiting your eating hours to only six or eight hours a day.

Recent studies show that fasting can help fight obesity by promoting metabolic health. The effects of fasting on hormones are multifaceted and include:

• Impacting human growth hormone levels, resulting in greater endurance with faster muscle repair and growth.
• Slowing the aging process.
• Regulating insulin levels, which is key for those who are diabetic or obese.
• Improving detoxification, helping the body use glucose (sugar from carbs) more effectively.
• Reducing calorie intake.

5. HIIT Workouts

How do you lose belly fat faster? Focus on your diet plus fitness.

Which exercise is best for belly fat? One of the most effective and efficient ways to lose unwanted belly fat, or simply extra weight distributed all over, is burst training or HIIT workouts.

High-intensity interval training has been shown to be an excellent way to burn fat in a short period of time. One systematic review found that interval training led to 28% greater reductions in total absolute fat mass compared to moderate-intensity continuous training.

HIIT can help improve physical performance, support your metabolism and build muscle in just 30 to 40 minutes per day. It combines short, high-intensity bursts of exercise with slow, recovery phases.

It’s beneficial even if done for a short 15- to 20-minute session. The key is you work out at 85 percent to 100 percent of your maximum heart rate rather than 50 percent to 70 percent.

Most people don’t realize that loads of cardio/aerobic exercise can actually wear down our joints, increase our stress hormones (including cortisol), and contribute to fatigue or overeating. A better option is to alternate the types and intensities of your workouts, doing some at a harder pace but for shorter duration (like with the Tabata protocol) and others for strength or cardiovascular benefits.

Even if that type of workout isn’t to your liking, it’s key to find some kind of workout you enjoy and that you want to do regularly. I highly recommend weightlifting for fat loss because it’s a proven way to create more muscle, which supports a healthy metabolic rate.

Weightlifting doesn’t have to mean heavy weights, either, as a bodyweight workout or yoga done at home can also be a great way to incorporate fitness into your routine.

6. Reduce Stress

Chronic stress experienced over a long period of time is considered not only dangerous — raising your risk for heart disease, diabetes, mental disorders and autoimmune diseases to name a few — but it’s tied to fat gain and poor eating habits.

Stress manifests in the body in multiple ways you can’t always feel, including:

• Increasing levels of “stress hormones” like cortisol.
• Causing blood sugar levels to rise.
• Altering your appetite.
• Interfering with normal digestion by changing the gut environment.
• Affecting the way your endocrine glands and hormones works.

If you’re up against large amounts of stress in your life (from work, lack of sleep, relationships, finances, etc.), studies show you can greatly benefit from carving out more time to relax. Ways to do this include regular exercise, meditation, spending time outdoors and keeping up with fun hobbies.

7. Get Enough Sleep

Sleep is an important modulator of neuroendocrine functions and glucose metabolism. Therefore, sleep deprivation is often one of the most overlooked factors contributing to weight gain and obesity. In fact, experts consider getting good sleep an important part of an obesity prevention approach.

Want to find an easy secret for how to lose belly fat? Getting enough sleep helps regulate your stress hormones, controls your appetite better, gives you more energy for physical exercise, may help reduce cravings for sweets and tends to decrease emotional eating.

8. Try a Low-Carb or Ketogenic Diet

How can you reduce tummy fat in seven days? You may want to try the ketogenic diet, a strict low-carb diet that’s high in fat. This approach helps the body burn stored body fat for energy, usually very quickly.

While this approach isn’t a good fit for everyone (such as some athletes, those who are underweight or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight drop pounds while not feeling hungry or deprived.

If this sounds too extreme for you, carb cycling is another option. This approach alternates days of low-carb eating with days of higher carb consumption to help keep cravings and fatigue in check.

9. Add in Metabolism Boosters

Did you know that spicy foods can increase your heart rate, make you sweat and boost your metabolic rate at the same time? They are also some the best foods to reduce inflammation in your body and excellent metabolism boosters.

Try adding the following to your diet:

• Cayenne pepper: Capsaicin, found in cayenne pepper, can increase calories burned after consumption. A study in the British Journal of Clinical Nutrition found that when subjects consumed capsaicin for weight maintenance, fat oxidation (the breakdown of fat) was increased. Capsaicin may also stimulate the production of AMPK, leading to further breakdown of fat. Try adding cayenne pepper to recipes like chicken tenders for an extra fat-burning effect, or try a detox drink with cayenne pepper.
• Matcha Green Tea: In one study, drinking matcha tea improved fat oxidation.
• Seaweed called wakame: If you haven’t heard of this seaweed native to Japan yet, you can bet you will soon. In a Japanese study, wakame was shown to promote fat burning within the fat cells in animals. It may also help with reducing high cholesterol.

10. Regularly Perform Abs Workouts

The quality of your diet is the No. 1 factor to address in order to lose weight all over. Once you improve your eating habits, ab workouts and core exercises are like the icing on the cake.

Doing about two to four core workouts weekly can strengthen and define your midsection. A strong core also helps with balance and stability, improves your posture, and can help eliminate back pain that may be due to carrying extra weight.

Some of the best core exercises include V-ups, planks of all kinds, flutter kicks or scissor kicks, burpees, Russian twists, and reverse crunches.

11. Work Out on an Empty Stomach

While it’s not the best idea for everyone, such as those who eat dinner early or who feel weak and dizzy when exercising with nothing in their stomaches — working out on an empty stomach does seem to have some benefits.

It may help improve your body’s response to insulin, keep your calorie intake lower overall, improve performance and boost the amount of body fat you burn for energy during workouts. Yes, it can boost your efforts in learning how to lose belly fat.

However, there’s also the risk of burning through muscle instead of stored glucose, which is the last thing you want to happen when you’re committing to regular strength-building workouts. Everyone is different at the end of the day, but research suggests working out on an empty stomach might work for short distances, such as walking to lose weight, but not as well before longer or tougher workouts.

My “Lose the Belly Fat” Plan

• Get less calories from grains, sugars, beverages and refined carbohydrates. Eat more vegetables, berries, grapefruit, nuts, seeds, organic meat and raw dairy.
• Reduce your portion sizes, stop eating when you’re full, don’t eat while distracted and practice other mindful eating habits.
• Sleep seven to nine hours per night. Manage stress, and get enough rest or “play” to reduce cortisol.
• Balance a healthy diet with fitness. Exercise at least several times per week for 30 to 60 minutes. Aim to do a mix of high-intensity interval training and strength training (including bodyweight exercises targeting the core/abs). You can choose to work out at home, at the gym, in fitness classes or outdoors.
• Add fat-burning foods like cayenne, seaweed and matcha green tea to your diet.

How Belly Fat Accumulates

Obesity is said to be a “complex pathological processes,” as it can involve environmental, genetic and emotional factors.

Several hormones are involved in accumulation of belly fat, including insulin, ghrelin, leptin and cortisol. These impact how hungry or satisfied we feel before, after and between eating.

Eating chemically altered foods (which spike cravings), repeat yo-yo dieting, crash dieting, genetic factors and stress can all interfere with appetite regulation.

Experts believe that some of the main reasons people tend to accumulate weight around their midsections include:

• Eating lots of processed and packaged foods, plus less fresh plant foods. The most substantial dietary change to happen in the last century include overconsumption of high-calorie foods, including processed vegetable oils, sugary drinks, fast food and all types of sweet snacks.
• Increased stress levels and busier schedules. This equates to less time for healthy habits like sleep or exercise, eating more often while distracted, and more comfort/emotional eating.
• For some populations, trouble affording healthy food. It’s been found that individuals from disadvantaged communities seem to have greater risks for obesity than more affluent individuals of the same age.
• Genetics, including the likelihood of obesity being passed from parents to offspring. For example, research now shows that genetic components of obesity account for 40% to 50% of the variability in body weight status. There are around 250 genes associated with obesity. Some studies also suggest that a mother’s environment, habits and diet during pregnancy can have lasting consequences on body weight and risk of chronic disease in the offspring.
• Decreases in physical activity, including more people working sedentary jobs and spending less time doing physical activities solely for leisure.
• Potentially changes in toxicity levels in the body and neurobiological processes (such as release of certain hormones) that control food intake.
• Social networks. Research examining the effects of weight gain among friends, siblings and spouses has found that a person’s risk of becoming obese increased by 57 percent if a close friend became obese, 40 percent is a sibling did, and 37 percent if a spouse or partner did.

Visceral belly fat is especially dangerous:

Visceral fat is also called “organ fat” or “intra-abdominal fat.” This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys and other digestive organs, meaning it’s a real health concern.

Fat is actually similar to an organ, in that it releases compounds in the blood and alters hormone levels. When fat is stored close to the vital organs, it’s easier for it to get into the bloodstream. This can contribute to cardiometabolic problems, such as clogged arteries and hypertension.

Studies even show that visceral fat can trigger inflammatory responses that make people more susceptible to severe illnesses, including infections and viruses.

Related: Losing Weight After 40: Top 4 Ways to Shed Pounds

Precautions

There are many variables at play when it comes to maintaining a healthy body composition:

• genetics
• one’s level of fitness
• what type of exercise you’re doing
• your medical history
• hormones
• age
• gender
• and so on

Regardless of the exact type of exercise regime and diet you choose in order to lose weight, several things are important for everyone:

• Stay hydrated before, during and after your workouts.
• Be careful if you’re trying to create a calorie deficit, as you can get dangerously close to a starvation mode if you cut your calories too much.
• Manage stress in your life in whatever way that works for you.
• Pay attention to how different habits affect your energy levels.
• Keep track of what makes you feel happiest and least likely to feel fatigued.
• Consider emotional triggers that make you crave junk food throughout the day.
• Get enough quality sleep.
• Speak with a professional if you notice warning signs of more serious health problems.

Conclusion

• Losing belly fat is not only something to strive for in order to look better — it also has health benefits, including reducing your risk for diabetes, heart disease, high blood pressure and more.
• Several key factors are to blame for obesity and becoming overweight. These include eating more processed foods, dining out more, lack of sleep, lack of exercise/poor fitness habits, exposure to harmful chemicals and increased stress.
• Some healthy and effective ways for how to lose belly fat and to reach a healthy weight include eating more fresh plant foods, cooking more, getting enough sleep and doing HIIT workouts several times per week.

The post How to Lose Belly Fat: 11 Steps + Why It’s Important appeared first on Dr. Axe.

Water is crucial to health and accounts for a pretty big chunk of your body composition. In fact, the human body is made up of between 55 percent to 75 percent water. Still, water retention is a common problem and can cause issues like swelling, aches and weight gain, leading many to wonder how to lose water weight.

Learning ways to lose water weight can be tricky because there are many different causes of water retention, ranging from high sodium intake to kidney disease. If you’re holding on to excess water, you could be carrying an extra five to 10 pounds at any given time.

Some case studies have even reported on patients with up to 88 pounds of edema, or water retention, as a result of multiple health issues.

Luckily, making just a few simple lifestyle modifications can help you drop the water weight — and keep it off for good.

What Is Water Weight?

Before we can discuss how to reduce water weight, it’s important to understand what exactly water retention is and what causes it.

When you eat carbohydrates, many are converted into glucose (sugar) and used to provide energy for the cells. The leftovers are then converted into glycogen, which is stored in the liver and muscle cells.

If you need more energy later and there’s no glucose available, these glycogen stores can be quickly broken down and turned into glucose for fuel.

Glycogen holds on to a lot of water. In fact, research shows that for each gram of glycogen in storage, there are three grams of water attached to it. As you can imagine, that can add up to quite a bit of extra weight.

If you’ve ever started a new diet or workout routine and found that the pounds slid right off for the first few days, only to slow down to a screeching halt a few days later, this is because what you’ve lost initially was water weight.

Dieting or increasing your exercise routine creates an energy deficit, and when there’s not enough glucose available, your body has to pull from those glycogen stores for extra energy.

The loss of water attached to glycogen causes quick weight loss, followed by a plateau once your glycogen stores have been depleted.

How to Lose Water Weight Safely

1. Exercise

Physical inactivity is one of the main culprits of water retention, so getting up and moving is one simple way to help reduce water weight quickly and prevent body tissues from holding on to excess water in your feet and ankles.

Of course, increasing your physical activity is a win-win, because it can also help you lose fat and build muscle too.

Exercising can also cause you to lose water weight by burning up glycogen to provide energy. Not only does this deplete the glycogen stored in your liver and muscles, but it also removes all the water that is attached to it to cause water weight loss.

This doesn’t mean you have to hit the gym twice a day to prevent water weight buildup. Any form of physical activity is helpful.

Try some exercise hacks, like using the stairs instead of the elevator, taking a walk during your lunch break, or making sure to get up from the couch or computer for a quick stretch once an hour.

2. Monitor Your Sodium Intake

Because of the major role that sodium has in fluid regulation, decreasing your sodium intake will help reduce water retention. The most recent Dietary Guidelines for Americans recommend limiting your daily sodium intake to less than 2,300 milligrams per day, which is equal to about one teaspoon or six grams.

Surprisingly, the salt shaker isn’t the main source of sodium in the diet. In fact, an estimated 77 percent of sodium in the average diet comes from processed foods.

Foods like canned meats, cold cuts, cheeses, frozen meals, soups and savory snacks can pack in tons of added sodium.

The best way to slash sodium intake is to include mostly whole, unprocessed foods in your diet. If you do have canned or processed foods from time to time, remember to opt for low-sodium varieties whenever possible to keep sodium content to a minimum.

3. Eat Adequate Protein

Protein plays a big part in maintaining fluid balance and keeping water and salt from leaking out into the body tissues, so getting enough protein into your diet is crucial for avoiding water accumulation.

This is especially important for people on any kind of restrictive diet. Vegetarians and vegans, for example, should be especially mindful about monitoring protein intake.

So how much protein do you actually need? A good rule of thumb is to aim for one gram of protein for each kilogram of body weight. Someone who is 150 pounds, for example, weighs 68 kilograms and should try to consume at least 68 grams of protein per day.

Good sources of protein include seafood, poultry, lean cuts of beef, eggs, beans and legumes. Go for fresh meats and low-sodium varieties of canned beans to prevent high salt intake and further cut down on water retention.

4. Increase Your Potassium Intake

Much like sodium, potassium is another mineral that is involved in fluid balance and may aid in water loss by both increasing urine output and decreasing sodium levels.

In fact, one study published in the American Journal of Kidney Diseases showed that restricting potassium intake led to an increase in water retention as well as an increase in blood pressure.

It is recommended to get in at least 4,700 milligrams of potassium daily. High-potassium foods include leafy green vegetables, bananas, potatoes, avocados and tomatoes.

5. Eat More Magnesium-Rich Foods

Magnesium also helps regulate fluid balance in the body by increasing urine production, and several studies have found that raising your magnesium intake could reduce water weight.

In one study, women were supplemented with 200 milligrams of magnesium for two months, which was found to decrease premenstrual symptoms related to water retention, including weight gain, swelling and bloating.

Most adults need between 310–420 milligrams of magnesium each day. Magnesium is especially rich in leafy greens, such as spinach and chard, avocados, almonds, and black beans.

6. Stay Hydrated

Keeping well-hydrated can help flush out water from the body and cut down on fluid accumulation quickly and easily. You should typically aim to drink between 25 percent to 50 percent of your body weight in ounces of water each day.

If you’re looking to up your water intake, drink a glass of water before each meal and snack, or try setting a timer to remind yourself to drink regularly.

Besides drinking plenty of water, you can also focus on eating hydrating foods as well. Fruits and veggies are the best choices, with watermelon, celery, strawberries, cucumber and lettuce topping the charts as the most hydrating foods available.

How Not to Lose Water Weight

Do a quick internet search for how to lose weight quickly, and you’re bound to turn up plenty of unhealthy fad diets and quick fixes that involve a day or two of severely limiting your intake in favor of dropping a few pounds.

The use of medications like diuretics or laxatives can cause water loss but can also lead to electrolyte disturbances and negative effects on health.

Some of the negative symptoms of electrolyte imbalance caused by diuretics or laxatives include muscle cramps, confusion, dry mouth, drowsiness, fatigue and even heart palpitations.

Not only are these practices unhealthy and potentially unsafe, but they also produce only short-term and temporary results. As soon as you resume your usual diet or stop taking these medications, you’ll be replenishing your glycogen stores and gaining the water weight back — with interest.

Instead, the best way to lose water weight is by maintaining a well-rounded, balanced diet rich in essential vitamins and minerals and getting regular exercise. This helps prevent the buildup of water weight while also promoting long-term optimal health.

Risk Factors/Causes

There are several potential causes of water retention, from various health conditions to specific lifestyle factors.

Some of the most common causes of water retention include:

• High Salt Intake: There are many reasons to keep your salt intake in check, and preventing the buildup of water weight is just one of them. Sodium is an important mineral involved in fluid balance, and excess intake can lead to water retention. Those who have high blood pressure may be “salt-sensitive” and are especially prone to the negative effects of salt.
• Protein Deficiency: Severe protein deficiency can lead to fluid accumulation. This is because protein plays a major role in maintaining fluid balance by keeping salt and water inside the blood vessels and stopping it from leaking into the tissues. Research indicates that if you’re not getting enough protein in your diet, it can eventually lead to water retention.
• Physical Inactivity: Whether you spend the whole day standing on your feet or you’re sitting at the desk for long periods of time, too much physical inactivity can lead to water weight accumulation. This can cause your tissues to hold on to extra water, leading to swelling, especially in your feet and ankles.
• Hormonal Changes: For women in particular, changes in the levels of certain hormones, like estradiol and progesterone, could be to blame for shifts in fluid and water retention. Reports suggest that increases in water weight are particularly common in the week before menstruation and can account for several pounds of excess fluid. Pregnancy can also cause water retention, which is due to hormonal changes and pressure being put on your blood vessels. Fortunately, these weight changes are temporary and return to normal shortly after.
• Heart Failure: Fluid buildup is one of the more serious symptoms of heart failure. Studies show that when your heart isn’t pumping blood efficiently, blood can pool and back up in the vessels, leading to fluid retention. Excess fluid as a result of heart failure can lead to dramatic changes in weight and symptoms like fatigue and shortness of breath.
• Kidney Disease: The kidneys are like a filtration system for the body. When they aren’t able to work effectively because of kidney disease, water can start to build up and cause swelling and weight gain. Oftentimes, patients with kidney disease are advised to limit their fluid intake to prevent water retention.
• Medications: Many different types of medications can contribute to the buildup of water weight, such as NSAID pain relievers, oral contraceptives and some heart medications.

Those with medical conditions contributing to fluid retention, such as heart failure or kidney disease, should consult with their doctors for recommendations as fluid restrictions are sometimes necessary for these conditions.

Those who suffer from kidney disease should also discuss with their doctors or dietitians before making any major dietary changes. For these individuals, increasing potassium intake, for example, can lead to dangerous alterations in levels of blood potassium.

Related: How to Gain Weight Fast in a Safe Way

Prevention

The same lifestyle and dietary changes you can use to lose water weight safely can be used to prevent it from ever building up. To prevent water retention, do this:

• Reduce salt intake.
• Avoid processed foods and refined carbohydrates.
• Exercise daily, even if it’s just a walk outdoors or yoga at home.
• Stay well-hydrated, drinking water throughout the day, especially after exercising.
• Add nutrient-dense, hydrating foods to your diet, especially those high in protein, magnesium and potassium.
• See your doctor if you notice abnormal bloating or swelling.
• Try to get seven to nine hours of sleep per night.
• Take electrolytes if losing fluids due to exercise or the heat.

Conclusion

• Holding on to excess water weight or watching the scale constantly fluctuate can be a frustrating problem to have. However, there are many possible causes for fluid buildup, like the foods you’re eating or certain medications.
• Practicing a healthy lifestyle with regular physical activity, a balanced diet and drinking plenty of water can easily help flush out the excess weight and added pounds.
• Meanwhile, fad diets for losing fat quickly, such as the use of laxatives and diuretics, are not the right route for how to lose water weight the right way.

The post How to Lose Water Weight the Right Way appeared first on Dr. Axe.

There are many reasons why you might feel like you’re always hungry, including nutrient deficiencies, a lack of fiber or healthy fats in your diet, fatigue, or high amounts of emotional stress. However, it doesn’t have to be this way.

In addition to improving your diet and exercise habits, certain natural appetite suppressants can help you achieve satiety, avoid overeating and lose weight, all without the dangers of most diet pills.

What is the best thing to suppress your appetite? First and foremost, it’s essential to eat a healthy diet consistently, which makes you feel full.

Supplements, certain nutrients, teas and spices may also be able to help with weight management. In fact, throughout history people around the world have used these same natural appetite suppressant ingredients for their positive metabolic effects.

What Is an Appetite Suppressant?

Appetite suppressants are either pills, drinks, supplements or whole foods that help keep you from overeating. Some types are “natural,” meaning they’re derived from foods and plants, while some are synthetically made in a lab.

How does an appetite suppressant work?

There’s a lot at play when it comes to suppressing or stimulating your daily appetite.

Natural appetite suppressants can help tackle issues related to obesity or emotional eating in part by balancing levels of “hunger hormones,” such as ghrelin and leptin.

Ghrelin and leptin rise and fall throughout the day depending on things like how much you’ve recently eaten, your mood, stress level, sleep, genetics, current weight and level of inflammation.

In addition to decreasing your appetite through hormone regulation, nutrients or essential oils used for safely promoting weight loss can help tip the scale in your favor in several other ways, such as:

• Burning more stored body fat for energy (these are known as thermogenics)
• Improving balance of blood sugar levels
• Curbing cravings for junk foods or sweets
• Supporting thyroid health
• Increasing release of “happy hormones” or endorphins like serotonin
• Possibly giving you a bit more energy throughout the day to be used for physical activity

Top 8 Natural Appetite Suppressants

1. Green Tea Extract

Green tea has been consumed for thousands of years and is still one of the healthiest beverages available to us today. It’s been the focus of hundreds of studies related to everything from preventing cognitive disorders like dementia to managing metabolic dysfunction.

Recently, certain antioxidants and substances in green tea extract have been tied to beneficial effects on metabolic diseases and improvements in weight management.

A Cochrane meta-anylsis including 14 studies involving use of green tea found that its consumption was associated with mild but significant benefits related to weight control compared to controls or placebos. One study that tested the effects of green tea extract on a group of adults compared to a control group not taking green tea found that after 12 weeks, those taking 857 milligrams of green tea had significantly lower levels of ghrelin (known as the hunger hormone).

People in the green tea extract group also experienced improvements in cholesterol levels and elevated levels of adiponectin compared to the placebo group. Low levels of adiponectin have been tied to problems like insulin resistance, metabolic syndrome and increased inflammation.

EGCG, the most abundant green tea catechin and a powerful bioactive constituent, has also been shown to act like a cancer-fighting compound and promote thermogenic activities in studies. Therefore, it may help decrease fat cell proliferation and help burn body fat for energy.

How to take it:

Although not every study has shown it can promote weight loss, green tea seems safe for most adults to take up to 800–900 milligrams daily. It’s typically by mouth in one to two capsules per day.

If you do take it, be on the lookout for side effects such as headaches, signs of hypertension, constipation or possibly increased symptoms of urinary tract infection.

2. Saffron Extract

Some research suggests that taking certain saffron extracts can have positive effects on mood regulation by increasing endorphin and serotonin levels.

Saffron seems to help reduce snacking and can cause an elevated mood, which has been shown to help improve symptoms of depression, emotional eating and PMS after about six to eight weeks of treatment. In fact, certain studies have found that saffron extract can work almost as well as taking a low-dose prescription antidepressant drug (such as fluoxetine or imipramine).

Additionally, while research shows mixed results, there’s some evidence that taking a chemical from saffron called crocetin might boost the health perks of healthy diet and exercise. It can possibly decrease fatigue during exercise and help with increasing energy expenditure.

How to take it:

To get the antidepressant benefits of saffron, start with the the standard daily dose of 30 milligrams, used for up to eight weeks.

If you have any existing condition that might interfere with saffron’s influence on serotonin metabolism (like depression, for example), it’s a good idea to get your doctor’s opinion first.

3. Grapefruit Essential Oil

Grapefruit’s benefits for weight loss seem to be due to beneficial acids, antioxidants, volatile oils and enzymes that help control calorie intake. Grapefruit may help lower cravings, stimulate the lymphatic system and give you a mild dose of uplifting energy.

Research regarding grapefruit’s effects on olfactory stimulation (how smelling the aroma affects the central nervous system) shows that inhaling the fruit’s smell can positively alter autonomic nerve signaling, lipolysis (fat metabolism) and appetite regulation.

Here are several findings from a number of studies about how grapefruit essential oil might promote weight loss:

• The scent of grapefruit oil excites sympathetic nerves that supply the brown fat and adrenal glands, which may help people lose weight.
• Smelling grapefruit also helps stimulate ghrelin-induced feeding, making you feel full and less likely to give in to cravings.
• Enzymes found in the rind (skin) of the grapefruit have antioxidant and anti-inflammatory effects. They can help with the digestion of fats or sugar and the maintenance of balanced blood glucose levels.
• Grapefruit oil and extract have been shown to be beneficial for people with insulin resistance or diabetes, causing a significant reduction in two-hour post-glucose insulin levels compared with placebo.
• Some also find that the clean scent of citrus fruits helps reduce cravings for sweets and improves mood enough to reduce emotional eating.

How to use it:

Certain studies have shown that just three 15-minute exposures to grapefruit essential oil each week helped participants suppress their appetites and practice healthy diet habits (like slow, mindful eating).

Trying adding several drops of pure grapefruit essential oil (citrus paradise) to a diffuser in your office/home, your shower or bath soap, or with a carrier oil to be massaged right onto your skin. (Just do a skin patch test to be sure you don’t have an allergic reaction first.)

4. Foods and Supplements High in Fiber

What is the strongest natural appetite suppressant? A healthy diet!

Dietary fibers, whether from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut health and digestive functions, and help maintain strong immunity and heart health.

Despite the fact that fiber intake is inversely associated with hunger, body weight and body fat, studies show that the average fiber intake of adults in the United States is still less than half of recommended levels.

What is it about fiber that dulls your appetite? Because fiber is not able to be digested once consumed, plus it absorbs so much of its own weight in water, high-fiber foods help slow your body’s digestion of glucose (sugar). This makes you feel full for longer so you can manage your calorie intake.

Many foods high in fiber are also very nutritionally dense, meaning you “get more bang” for your nutritional buck.

Eating a high-fiber diet has even been linked to a longer life span. According to research in the Obesity Reports, “Evidence points to a significant association between a lack of fiber intake and: ischemic heart disease, stroke, atherosclerosis, type 2 diabetes, overweight and obesity, insulin resistance, hypertension, dyslipidemia, as well as gastrointestinal disorders.” 

How to do it:

Aim for at least 30 grams of fiber per day. Consume more high-fiber foods, including:

• chia seeds
• flaxseeds
• all types of fresh veggies, like artichokes and leafy greens
• beans
• legumes
• all types of fresh fruit (especially berries).

Supplements within fiber, such as psyllium husk, can help you meet your needs. Glucomannan is another type of water-soluble dietary fiber found in konjac root that can potentially curb your appetite by filling up your stomach.

Finally, fenugreek seeds, which are rich in fiber and other compounds, have been shown to possibly help with weight management by contributing to fullness.

5. Spicy Foods

Naturally spicy (plus anti-inflammatory) ingredients like cayenne, black pepper, curry, turmeric, ginger, dandelion and cinnamon might help increase your body’s ability to burn fat.

They can also suppress hunger levels, normalize glucose levels and reduce free radical damage associated with aging.

Studies have found that results associated with eating spices like cayenne with high-carb meals indicate that red pepper increases diet-induced thermogenesis (heating the body and burning of fat) and lipid oxidation.

Other research regarding the effects of capsaicin, the phytochemical responsible for the spiciness of peppers, has shown that this compound can modulate metabolic activities through affecting transient receptors in the digestive system, such as one called TRPV1.

How to use them:

Because they’re loaded with benefits, virtually free from calories and easy to use on all sorts of recipes, there’s basically no reason not to add more spicy foods and herbs to your diet. Focus on types like turmeric, black pepper, chili and cayenne pepper.

Try adding some to homemade tea or detox drinks, marinades, on top of fish or other proteins, in a stir-fry, on veggies, or in soups.

6. High-Protein Diet

Protein has been found to be naturally filling and also requires the body to work harder to break it down. Eating plenty of protein can contribute to reduced ghrelin levels, increased thermogenesis and a healthy metabolism — plus it can help build and maintain lean muscle mass, which equates to a healthy body composition.

Here’s an added bonus: Eating protein foods like meat and eggs provides you with conjugated linoleic acid (CLA), a natural fatty acid that some find to be filling. CLA is even used as weight loss supplement, although findings on its effectiveness have been mixed.

How to do it:

Include protein-rich foods in every meal and snack, aiming for about 30 grams of protein with each main meal of the day. Try replacing high-calorie junk foods, such as those with added sugar and white flour, with protein instead.

For the most benefits, focus on a combination of protein, healthy fats and fiber. For example, combine protein sources like poultry, grass-fed beef, fish, eggs, beans, legumes or yogurt with vegetables and fats, such as olive oil, avocado, nuts or seeds.

7. Ketogenic Diet/Being in Ketosis

The keto diet is a high-fat, very low-carb diet that puts your body into the metabolic state called ketosis. Once in ketosis, you burn fat for energy instead of sugar.

When in ketosis, many people report that they experience a drop in their appetite, especially for sugary foods and refined carbs.

The keto diet can be combined with intermittent fasting for even more help with weight control and managing food intake.

How to do it:

Emphasize healthy fats in your diet, which are just as crucial for feeling full and staying satisfied as fiber and protein are. To get into ketosis, aim to have at least 75% of your daily calories come from fats, such as coconut and olive oil, butter, eggs, nuts, seeds, and fatty cuts of meat. At the same time, avoid sugar and most carbs other than non-starchy vegetables.

8. Regular Eating Schedule

To help regulate your appetite hormones and train your body when to expect to eat, try to have meals at the same times every day if you can.

Eat until satisfied, but not stuffed, to the point that you can skip snacks. Aim for balanced meals that will do the best job of turning off hunger.

Consider stopping eating at least two to three hours before going to sleep, which helps support general metabolic health.

How to do it:

Plan your meals so you’re eating at the same time every day. Try to eat about every three to five hours depending on your schedule and exact diet. Don’t skip meals or snack out of boredom, as this can mess with hunger and fullness cues.

Related: 7 Natural Fat Burners that Work

Dangers of Diet Pills

Is there a pill that curbs your appetite? While some formulas can help dull hunger, most are unsafe and can cause side effects.

Commercially sold diet pills usually contain a mix of stimulants, including caffeine, herbs, and sometimes digestive enzymes or acids. Generally, they come with adverse reactions, such as anxiety and indigestion, making them a risky way to shed extra weight.

Some of the main reasons that appetite-suppressing weight loss products are considered to be at least somewhat dangerous include:

• Adverse reactions to stimulants
• Possible medication interactions
• Tainted or unlisted ingredients
• High amounts of caffeine
• Fillers or synthetic additives that cause negative reactions

Caffeine is one of the most common weight loss ingredients because it often has the appealing effects of dulling someone’s appetite, improving motivation and increasing energy for activity. However, too much caffeine within a short time period can cause strong side effects, such as:

• jitteriness
• headaches
• insomnia
• anxiety
• heart palpitations
• diarrhea
• and more

Due to interactions with medications or changes in blood pressure, other side effects of popular weight loss pills can include:

• anxiety
• trouble sleeping
• indigestion
• diarrhea
• rapid heartbeat
• headaches
• dependency
• blood pressure changes that can sometimes be dangerous

Some commercially available thermogenic supplements (especially those containing ephedrine, also called ephedra) have even been found to induce acute liver failure and contribute to serious reactions like excessive bleeding, increased pressure in the brain, fatigue, malaise and jaundice. This is one reason why ephedrine is now banned as a dietary supplement ingredient in the U.S.

Other Ways for How to Suppress Appetite

What else will suppress your appetite naturally? Here are some natural appetite suppressant tips:

• Avoid fad diets and severe calorie restriction, which can slow down your metabolism while also revving up hunger.
• Consume omega-3 fatty acids and probiotics. Both are tied to reduced inflammation, better mood control, anti-aging effects and improved gut/digestive health.
• Drink lots of water, since dehydration can lead to fatigue and cravings. Other hydrating drinks include herbal teas, seltzer, unsweetened coconut water and bone broth.
• Curb emotional eating by managing stress. Learning to eat mindfully can help with feeling more satisfied from your meals.
• If you have cravings for sugary treats, try dark chocolate instead. Choose chocolate with a high cacao percentage to avoid too much sugar.
• Get enough sleep, which supports normal hormone production and helps prevent overeating.
• Be careful not to overtrain or over-exercise, which can keep you feeling very hungry and fatigued no matter what you eat.
• Treat underlying health conditions that can affect your metabolism, such as thyroid or autoimmune disorders.

Related: Caralluma Fimbriata for Appetite Suppression & Weight Loss: Does It Work?

Natural Appetite Suppressant Risks and Side Effects

Is it dangerous to suppress your appetite? It depends how you approach it.

Because there’s always the risk for developing side effects when using the ingredients mentioned above, pay attention to how you feel even when using any new herbs or supplements.

Follow dosage directions carefully, as high doses can possibly cause dangerous reactions like poisoning, yellow appearance of the skin or mucous membranes, vomiting, dizziness, diarrhea, and heart problems.

Generally speaking, not enough is known about the safety of using even natural appetite suppressants during pregnancy or breastfeeding, so to stay on the safe side it’s wise to avoid use of supplements mentioned above during these times.

Children and the elderly should also generally avoid consuming too much caffeine or supplements without a doctor’s opinion first.

If you have any of the below health conditions, talk to a professional before attempting to suppress your appetite for weight loss (especially if you take medications daily):

• Heart conditions, like high or low blood pressure or palpitations.
• A mental health condition like anxiety, insomnia, depression or bipolar disorder, since certain supplements like saffron or green tea extract may affect your mood and energy levels.
• Dizziness or vertigo, as even low levels of caffeine can make these worse.
• Allergies to pepper, Lolium, Olea or Salsola plant species, since some herbs or spices like saffron and cayenne can cause allergic reactions in susceptible people.

Conclusion

• What can you take to suppress your appetite and lose weight? There’s no substitute for a healthy diet and exercise when it comes to promoting weight loss safely.
• That said, some ingredients, such as herbs and spices, may help you reduce your food intake. These natural appetite suppressants include green tea extract, high-fiber foods, saffron extract, grapefruit essential oil and spices like cayenne.
• These ingredients can help with weight management by curbing cravings, inducing thermogenesis, warming the body, balancing blood sugar levels, absorbing water in your digestive tract, reducing inflammation, improving your mood or energy, and balancing hunger/fullness hormones, like ghrelin and leptin.
• Be careful about consuming popular weight loss products. These can cause side effects, including jitteriness, anxiety, trouble sleeping and indigestion.
• It’s best to stick with natural appetite suppressant foods and spices instead.

The post Natural Appetite Suppressants that Work Without the Risks of Weight Loss Pills appeared first on Dr. Axe.

Have you ever eaten a large, carb-laden meal and, even though you packed in the calories, felt hungry in just a short while? Or maybe you were starving after a long day and scarfed down a healthy dinner you just weren’t excited about?

Even though you know you’re not “technically” hungry, you’re still ready to back into the kitchen and nibble your way around to something better.

Welcome to the wonderful world of achieving satiety, or how long until you feel hungry again after eating.

Related: Volumetrics Diet Plan Review for Weight Loss: Pros, Cons and Steps

What Is Satiety?

Satiety is the feeling of being sated or full. While eating the right foods is a major factor in feeling full for longer, our minds play a role as well, which is why mindful eating is so important. Being aware of your physical and mental fullness in the moment can have a huge impact on satiety.

Achieving satiety is critical in maintaining a healthy weight or shedding pounds. If your meals leave you feeling hungry or you’re constantly unsatisfied with your food choices and reaching for extra snacks, you’ll likely start adding more calories to your diet.

Satiety also is largely a recent, “first-world” problem. After all, when our ancestors were foraging for food or whipping up meals with whatever was harvested, most of the time there was no option to go back for seconds or supplement a meal with something else.

Us modern eaters need to actually think about satiation during and after food intake, instead of grazing from one food to another even when we don’t have an appetite. Thankfully there are ways to achieve satiety that can put you in control of your food intake.

High Satiety Foods

We know that you’ll feel satisfied when you’ve had adequate food intake, but it’s true that some foods provide better appetite control than others.

The best high satiety foods include:

1. Grass-fed beef
2. Organic poultry
3. Wild-caught salmon
4. Leafy greens (spinach, kale, mustard greens and collard greens)
5. Watermelon (and other water-dense fruits)
6. Blueberries (and other nutrient-dense berries)
7. Banana
8. Avocado
9. Root vegetables (sweet potatoes, carrots, winter squash and turnips)
10. Beans and legumes (black beans, chickpeas, lentils and split peas)
11. Nuts (almonds, walnuts and cashews)
12. Seeds (flaxseeds, hemp seeds and chia seeds)
13. Whole grains (quinoa, oats, farro, barley and brown rice)
14. Herbs and spices (cilantro, parsley, cayenne pepper, turmeric and garlic)
15. Coconut oil and olive oil

Top 10 Ways to Achieve Satiety

1. Eat lean proteins

High-protein foods are proven to help you feel full and stay that way for longer. Eating lean proteins, like grass-fed beef, wild fish and organic chicken, can prevent overeating and might even help you lose weight.

One study found that increasing protein intake, along with moderate exercise, helped people burn more calories and lose more weight than those who didn’t up their proteins.

2. Have a starter

Before digging in to the main course, start with a healthy, broth-based soup or a salad. You’ll ease hunger before the main course, allowing you to reduce your intake and feel satiated with a smaller portion.

This raw veggie salad and clear onion soup are both easy to make and add loads of healthy benefits to any meal.

3. Chow down on low-density foods

Low-density foods are those that provide the highest nutritional bang for your buck. They provide the most nutrient density for the lowest amount of calories.

For instance, eating 100 calories of french fries doesn’t provide the same amount of nutrition as eating 100 calories worth of blackberries, even though the amount of calories is the same.

Incorporating low-density foods into meals and snacks means you’ll eat filling, nutrient-rich foods with fewer calories. The health benefits of kale, wild-caught salmon and blueberries make them terrific options.

4. Reach for fiber-rich options

It turns out your grandmother was on to something: Eating fiber has multiple benefits, including helping you to achieve satiety and control food intake. Evidence shows that consuming high-fiber foods helps decrease hunger and increase satiation.

Per gram, fiber contains about half the amount of calories as carbohydrates — nutrient density strikes again. High-fiber foods also take longer for your body to digest, keeping your appetite under control.

5. Get in your fruits and vegetables

One more reason to get your daily dose of fruits and veggies: They’re the holy grail of satiation. Not only are they packed with fiber, but fruits and vegetables are also loaded with water.

High amounts of water in foods adds weight to them without upping the calorie count. The result is that fruits and veggies, especially when they’re eaten whole, enhance satiety.

Juicy fruits like watermelons, oranges and peaches, along with leafy greens, are good choices.

Related: What Are Hunger Pangs? Causes and How to Stop Them

6. Spice things up with seasonings

Seasonings like benefit-rich cayenne pepper, dried herbs and spices add extra flavor to your food and heighten senses, which increase satiety. In fact, the more aromatic a food smells, the quicker your body sends a signal to your brain saying it’s full.

Think about it: It’s a lot easier to savor each bite when it’s bursting with taste and aroma than when it’s bland. If you need some inspiration to wake up your taste buds, try this coconut curried chicken.

7. Indulge in healthy fats

Not only are healthy fats good for your body, but consuming foods that feel indulgent and are actually beneficial (like avocado, coconut oil and salmon) affects your mental and physical satiety. Fats also take some time to digest, leaving you feeling full longer.

Interestingly, a review on the functions of the keto diet found that people are able to withstand longer periods of hunger and feel more satisfied when on this high-fat, low-carb diet.

8. Take your time

Because it takes about 20 minutes for your stomach to let your brain know that you’re full, it pays to slow down when eating in order to control your appetite and avoid excessive food intake. If you think you’re too hungry to eat slowly, think again.

One study found that spacing out a meal over 30 minutes instead of five minutes increased fullness and decreased hunger in participants. Test it out by actually taking a full lunch hour to eat instead of gobbling your food down and heading back to your desk.

9. Clear your (smaller) plate

Because our brains rely heavily on visual cues, you can trick them into feeling satiated. Creating a sense of volume by loading up and then polishing off a smaller plate of food leads to more satisfaction and feelings of satiety than the same exact amount of food on a larger plate.

When there’s room still left on the plate, our minds think there’s still room left in our stomachs to feed, leading to unnecessary food intake.

A 2005 study tested this theory with soup. Participants were split into two groups.

One group was given an accurate visual of a food portion by being served the soup in a normal bowl. The second group was given a self-refilling soup bowl, a biased visual cue.

Those who were (unknowingly) using the self-refilling bowl consumed 73 percent more than the other group.

However, at the end of the study, they didn’t believe they’d eaten more, nor did they feel more satiated. As the study concluded, “It seems that people use their eyes to count calories and not their stomachs. The importance of having salient, accurate visual cues can play an important role in the prevention of unintentional overeating.”

So go ahead: Clean your plate, but make it a smaller one.

10. Pay attention

Eating in front of the television, mindlessly taking bites while computer browsing, checking your email — all of these distractions during mealtime make it more difficult for your brain to process the fact that it’s achieved satiety, and the effects last after the distraction and the meal are over.

Researchers point out that distracted food intake can also lead to weight gain because people may end up eating more when they aren’t paying attention or wind up eating more frequently.

The solution? When it’s time to eat, turn off the television, put away the gadgets, and focus on the food and company around you to feel full in no time.

Benefits

When it comes to achieving satiety, what are the benefits? Being in control of your appetite and satiation helps you:

• avoid excess calorie consumption
• maintain a healthy weight
• support weight loss
• avoid bloating and digestive complaints
• engage in mindful eating
• increase energy levels
• avoid feelings of food deprivation
• improve pleasure and satisfaction from meals

Risks and Side Effects (Early Satiety)

While achieving satiety before excessive food intake is ideal, some people have trouble getting to this level of fullness.

Early satiety is when a person is unable to consume a full meal because she feels full prematurely. This is typically due to digestive issues like stomach ulcers, an obstruction or tumor in the abdomen, heartburn, or slow stomach emptying.

If you’re dealing with early satiety, consult your doctor for more information on diagnosis and treatment.

Conclusion

• Satiety is the feeling of being sated or full. Being aware of your physical and mental fullness in the moment can have a huge impact on satiety, as can eating certain foods.
• Achieving satiety is critical in maintaining a healthy weight or shedding pounds. If your meals leave you feeling hungry or you’re constantly unsatisfied with your food choices, you’ll likely start adding more calories to your diet.
• To achieve satiety, slow down while eating, and eat foods that provide fiber, lean protein and healthy fats. Opt for high-volume foods that provide nutrients, such as fresh fruits and vegetables, whole grains, beans and legumes, nuts and seeds.

The post 10 Steps to Achieve Satiety When You Eat appeared first on Dr. Axe.

As of May 2022, the World Health Organization (WHO) reports that obesity rates in Europe have reached “epidemic proportions.”

An epidemic is defined as “widespread occurrence of an infectious disease in a community at a particular time.” In the WHO European Region, which comprises 53 countries covering a vast geographical region, prevalence of obesity has risen by a whopping 138% since 1975.

Europe is now second to only the Americas in terms of obesity rates. Which countries in Europe have an obesity crisis? Countries with the highest obesity rates, including among both children and adults, include Turkey, Greece, the U.K., Ireland and Hungary.

WHO estimates that obesity and being overweight are responsible for more than 1.2 million deaths in Europe each year, as they’re linked to higher risk for many chronic diseases, including cancer, heart disease, chronic respiratory diseases and diabetes.

In fact, WHO has even stated that in Europe obesity will likely surpass smoking as the leading risk factor for preventable cancers in the next several decades.

Study Findings: Obesity Epidemic in Europe

What is the obesity rate in Europe? It’s estimated that nearly 60% of adults and about one in three children living in Europe are now either overweight or obese.

Who’s Most at Risk?

Which European country is the most obese? Prevalence of obesity is higher in richer countries across Europe, especially those found in the Mediterranean region and in Eastern Europe.

The European countries with the highest rates of obesity include:

• Turkey
• Malta
• United Kingdom
• Israel
• Greece
• Andorra
• Bulgaria
• Czechia
• Hungary
• Ireland
• Lithuania

Countries such as Austria, Italy, Sweden, Netherlands and Denmark have seen the lowest rise in obesity rates over the past several decades.

Obesity affects men more than women and is also more widespread among people with lower levels of education.

Across the WHO European Region, about 63% of males and 54% of females are overweight or obese. In some countries, up to 70% males are overweight.

That being said, overweight and obesity are spread across the population, affecting both genders and people of all incomes, education levels, employment statuses and places of residence.

Why It Matters

Obesity is said to be a “complex multifactorial disease” that presents a risk to overall health. It’s been identified as a serious public health challenge in Europe, as well as globally, considering it contributes to morbidity and mortality (disease development and death).

It’s now thought that obesity increases the risk for at least 13 types of cancer, and that it’s directly responsible for at least 200,000 new cancer cases annually across Europe. Sadly, this number is only expected to keep rising.

Being obese is also linked to a higher risk for non-communicable diseases, including heart disease, stroke, cancer, diabetes and chronic lung disease, which are collectively responsible for almost 70% of all deaths worldwide every year.

Causes

What’s causing obesity among Europeans? Contributing factors are thought to include:

• Unhealthy diets — Consumption of processed foods high in sugar, fat and salt is likely the leading cause of excess calorie consumption and obesity.
• COVID-19 pandemic — The pandemic seemed to contribute to adult obesity, childhood obesity and teen obesity rates rising in Europe from 2020 to 2022. School closures, periods of restricted population movements and more time spent being sedentary at home are all potential reasons why.
• Increased use of meal delivery apps — These apps tend to deliver high-calorie foods in large portions, while also decreasing how often people cook healthy meals at home.
• Lack of exercise — Sedentary behaviors, such as working in an office/on a computer for many hours and not doing active things during free time, are other factors causing both kids and adults to gain weight.
• Digitalized societies — A major driver of obesity is increased use of digital devices, which contributes to inactivity and also exposure digital marketing. Marketing unhealthy food products, including to children, can increase calorie consumption, while sedentary hobbies like online gaming cut down on healthier types of activities.

How to Curb Obesity Trends

Unfortunately, experts have found that none of the 53 Member States of the European region are on track to meet the WHO Global Noncommunicable Disease target of halting the rise of obesity by the year 2025.

According to the WHO Regional Director of Europe, “By creating environments that are more enabling, promoting investment and innovation in health, and developing strong and resilient health systems, we can change the trajectory of obesity in the Region.”

Below are some strategies experts and government officials are hoping to use to reverse obesity and prevent rates from climbing:

• Restaurants becoming transparent about nutrition info — Restaurants will be required to display nutrition information to customers to inform them how many calories they’re consuming and from which ingredients. This information also needs to be shared by apps and meal delivery companies, which hopefully encourages people to make healthier choices.
• School lunch programs becoming healthier — 29% of young boys and 27% of young girls in Europe are now overweight or obese. Because many adolescents eat at least one or two meals at school each day, providing healthier options can help limit calorie intake from processed foods.
• Addressing dietary inequalities — Some governments have established goals of improving accessibility and affordability of healthy foods to people of all income levels, which may help cut down on consumption of cheap, highly processed and fast food.
• Achieving environmentally sustainable food systems — In order to provide healthy food at reasonable prices to all citizens, governments need to work on maintaining sustainable farms that produce fresh food locally.
• Less use of plastics that may affect hormone levels — Some studies have found that widespread use of plastics may be linked to obesity. Chemicals found in plastic food containers and water bottles, such as bisphenol and phthalates, seem capable of altering hormones and increasing weight gain, according to studies done mostly on animals. Eating unpackaged foods, avoiding heating or freezing plastic containers, and storing drinks and food in glass or stainless steel are all steps that can help lower exposure to these questionable chemicals.

Other steps that WHO and individual governments can take to promote better health throughout Europe include:

• Taxation on sugar-sweetened beverages
• Subsidies for healthy foods
• Restrictions on the marketing of unhealthy foods to children
• Improvement of access to obesity and overweight management services, including in primary health care settings
• Preconception and pregnancy care to help mothers eat well while pregnant and when breastfeeding
• School-based interventions to improve physical activity
• More opportunities for physical activity in communities, such as by creating free access to parks, walking trails, gyms, etc.

Conclusion

• When was obesity considered an epidemic in Europe? The World Health Organization states in May 2022 that obesity rates across Europe are now an epidemic, affecting between 50% to 70% of adults and about one-third of children.
• Males and people with lower incomes are most likely to become overweight or obese, but this problem affects people of all demographics.
• Contributing factors to obesity can include working long hours while sitting down, little exercise, more sedentary hobbies, school closings, ordering more takeout and less home cooking.
• Tackling obesity will require many societal changes, such as improving access to healthy foods, limiting marketing of processed foods, taxing sugary beverages and making it easier to stay active.

The post Study: Obesity ‘Epidemic’ in Europe Reaches Historic Levels appeared first on Dr. Axe.

You’d think that the scent of chocolate chip cookies baking in the oven would trigger you to overindulge. However, an interesting area of research suggests that the connection between smell and food choices could actually help fight junk food cravings.

It turns out, the timing matters.

Study Findings: Smell and Food Choices

A study published in the Journal of Marketing Research in 2019 found that, up to a certain extent, you don’t need actual food to quell a food craving.

In previous research, the lead study author looked at how music and lighting can impact people’s food shopping choices. This time around, he focused on how certain odors mights dictate whether people choose healthy food or “indulgent” junk food.

To investigate how ambient, “background” food scents could impact food choice, researchers constructed a series of tests using a hidden nebulizer to fill the air with the scent of healthy and unhealthy foods. The tests included scents like cookies versus strawberries and pizza versus apples.

They performed the experiment in a number of settings, including a middle school cafeteria, a grocery store and a lab.

Here are some of the main takeaways from the smell and food choices study:

• How long you smell a food odor matters.
• Those exposed to the cookie scent for under 30 seconds were more likely to crave a cookie.
• People exposed for 2+ minutes, though, seemed to lose the craving and choose strawberries.
• The same trend occurred when pizza and apple scents squared off. People chose the healthier option when they smelled the unhealthy food for more than two minutes.

The researchers noted that since non-indulgent foods don’t give off much of an ambient scent, they’re typically not connected with reward and therefore have little influence on what we order.

“Ambient scent can be a powerful tool to resist cravings for indulgent foods,” said lead author Dipayan Biswas, Ph.D., marketing professor at the University of South Florida College of Business. “In fact, subtle sensory stimuli like scents can be more effective in influencing children’s and adults’ food choices than restrictive policies.”

What It Means

It’s clear that smell and food choices are linked. Just think about it. The smell of food holds a powerful influence over our bodies.

Smelling certain food odors can increase your appetite, cause your mouth to water and even trigger your body to release gastric acid and insulin.

Plus, those who experience parosmia, a condition in which your sense of smell is distorted or, full loss of smell, known as anosmia, often experience reduced appetite and lower overall quality of life. (Sometimes medications, viruses or neurological disorders like Parkinson’s or multiple sclerosis can trigger these conditions.)

While it’s clear our sense of smell influences our appetites and happiness, it’s less obvious how much we should rely on nebulizers sending out fragrances to whet the appetite.

Complicating matters is the fact that many synthetic scents contain phthalates, harmful plasticizers linked to health issues like obesity, heart disease and type 2 diabetes. A 2021 study even found a link between phthalates and 100,000 premature deaths in America.

Tips for Healthy Eating

The smell of food is important and can influence what we eat — so it doesn’t hurt embracing the indulgent smells you experience when you walk into a bakery, grocery store or restaurant. If you give it time and let the smells sink in, it could actually satisfy your craving without even eating anything full of refined carbs.

But perhaps the biggest takeaway message is this: Many of us don’t feel in control of what we eat anymore, which is leading to obesity and many other diseases that also impact our meal choices.

Mindful eating is a practice that can ultimate change a person’s relationship to food. It also helps a person learn how to differentiate between physical hunger and emotional hunger or cravings.

Physical Hunger Signs:

• Growling stomach
• A decent amount of time has passed since your last meal
• It’s roughly the time of day you usually feel hungry
• You don’t fixate on one specific food.

Emotional Hunger Signs:

• Cravings born from boredom, stress, anxiety or some other emotion
• Experiencing tension and in need of a release
• Desire to eat again despite eating enough recently

This mindful eating article includes more information, including how to do the “broccoli test.”

For some people, binge eating disorder may be at play. In these cases, dialectical behavioral therapy (DBT) or cognitive behavioral therapy may benefit the person.

Call, text or chat with the National Eating Disorders Association for help finding treatment options.

Conclusion

• Odor can affect one’s food preferences, either taming the appetite or stimulating it.
• A 2019 study found that smelling cookies for 30 seconds actually made people more likely to want a cookie.
• That same study found smelling a cookie for more than two minutes actually led to consumers choosing a healthier food instead.
• The field investigating smell and food choices is relatively new.
• We can all benefit from developing mindful, intuitive eating habits.
• For some, therapies like DBT may be needed to help get a handle on binge eating disorder.

The post Smell and Food Choices: Can Certain Scents Kill Your Junk Food Cravings? appeared first on Dr. Axe.

We already know there are many health benefits of being outdoors and that walking as little as 10 minutes a day can help extend life span. It turns out, simply living in walkable neighborhoods can help reduce the prevalence of obesity and diabetes, according to new research from the Endocrine Society.

Study: Walkable Neighborhoods Reduce Prevalence of Obesity, Diabetes

For this study, published in the Endocrine Society’s journal Endocrine Reviews, researchers examined data on what is called the built environment. The built environment is a strategy implemented by U.S. policymakers to provide people access to “living, working and recreational spaces” in order to help combat the obesity and diabetes epidemics in America.

“This environment includes buildings, neighborhoods, parks, bike paths, restaurants, shops, roads and public transportation. Human health is affected by the physical environments we construct,” says the Endocrine Society.

This is important considering more than 37 million people, including an estimated 8.5 million who are undiagnosed, have diabetes in the United States and another 96 million adults have prediabetes (a staggering 38% of the U.S. adult population), according to the Centers for Disease Control and Prevention. Couple that with the troubling numbers on obesity — namely that nearly 50% of the population is considered obese — and it’s easy to see why it’s vital to encourage people to be more active.

“The built environment can influence physical activity levels by promoting active forms of transportation, such as walking and cycling over passive ones, such as car use,” said Gillian L. Booth, M.D., M.Sc., the University of Toronto, St. Michael’s Hospital of Unity Health Toronto and ICES in Ontario. (Booth is co-author of the study.) “Shifting the transportation choices of local residents may mean that more members of the population can participate in physical activity during their daily routine without structured exercise programs.”

In reviewing numerous studies on how the built environment affects health, the researchers “found walkable, activity-friendly cities and neighborhoods were associated with a lower risk of obesity and diabetes.”

One study of 32,767 people in a population-based model found obesity prevalence was 10 percentage points lower in people living in highly walkable neighborhoods compared to those who don’t. In those living in walkable neighborhoods, the prevalence of obesity was 43% compared to 53% for the other participants.

What about the effect on diabetes? From the Booth and co-author Nicholas A. Howell, M.D., Ph.D., the University of Toronto:

A study of 1.1 million adults with normal blood sugar levels found the incidence of pre-diabetes was 20% higher among people living in less walkable areas after 8 years of follow up. Another study of 1.6 million adults found a 30% to 50% higher likelihood of developing diabetes among people living in low versus highly walkable areas. In a population-based Canadian study, moving from an unwalkable to a highly walkable neighborhood was associated with a 54% lower likelihood of being diagnosed with high blood pressure.

What It Means

Clearly, this research shows just how beneficial walking for weight loss and diabetes prevention is. It’s much better to walk when you can as opposed to getting in the car and passively sitting while you drive.

Of course, that’s not all walking has to offer in the way of benefits. It’s been linked to protection against:

• fatigue and low energy
• thyroid disorders
• PMS symptoms
• hormonal imbalances
• arthritis
• dementia and cognitive decline
• depression and anxiety
• heart disease and related risk factors

In addition, walking is a low-impact exercise that’s easy on the joints, supports bone health and can be done anywhere.

Other Tips for Obesity, Diabetes Prevention

To help prevent, manage or even potentially reverse diabetes, try the following:

• Remove and/or limit consumption of refined sugar, gluten grains, conventional cow milk, alcohol, GMO/bioengineered foods and hydrogenated oils.
• Consume a healthy diabetes diet full of fiber, chromium, magnesium, healthy fats, clean protein and low-glycemic foods.
• Supplement with chromium, cinnamon, omega-3 fish oil, alpha lipoic acid and bitter melon extract.
• Exercise to manage blood sugar levels.

When it comes to preventing obesity and keeping body fat in check, do the following:

• Consume more fat-burning foods, namely high-fiber foods and vegetables.
• Limit sugar, alcohol, soda and grains in the diet.
• Avoid obesogens that contribute to obesity, including phthalates, bisphenol A, polychlorinated biphenyls, atrazine, tributyltin, perfluorooctanoic acid and cigarette smoke.
• Practice mindful eating, and try intermittent fasting.
• Exercise regularly.
• Lower stress.
• Get enough sleep.

Conclusion

• Research from the Endocrine Society found that living in walkable neighborhoods can decrease the prevalence of obesity and diabetes among the population.
• Built environments, in which the design allows for active and walkable neighborhoods, are proving effective in combating the diabetes and obesity epidemics. People living in these type of walkable neighborhoods had lower incidence of obesity, diabetes and even some risk factors for heart disease, such as high blood pressure, in the studies examined.
• To maintain optimal health and stave off diabetes and obesity, walk as much as you can, eat a healthy diet, lower stress, get enough sleep and exercise regularly.

The post Walkable Neighborhoods Can Lower Risk for Diabetes, Obesity appeared first on Dr. Axe.

We often blame today’s obesity epidemic on eating too many calories, but emerging science suggests that’s not the only factor. A new study linking plastics and obesity means food containers and other everyday plastics could be contributing to bigger waistlines.

Study Findings: Link Between Plastics and Obesity

The 2022 study, published in the journal Environmental Science & Technology, acknowledged that bisphenol and phthalates are common plastic chemicals shown to promote obesity in cell and animal models.

The new study looks at dozens of other potential plastic ingredients that cause obesity found in packaging and in our homes. To gain a better understanding, researchers tested the chemicals found in 34 everyday products, including things like:

• Yogurt cups
• Soda bottles
• Refillable plastic water bottles
• Plastic cups
• Shampoo bottles
• Oven bags
• Vegetable trays
• And more

“Considering the chemical complexity of plastic consumer products, bisphenols and phthalates represent only the tip of the iceberg,” researchers wrote.

Although your plastic packaging may have a number denoting the type of plastic (#5 or #2, for instance), the study authors point out that a plastic bottle typically is made out of one or more polymers and often contains fillers or additives, along with accidental residues from manufacturing.

But when scientists analyzed the 34 ordinary plastic products in the lab, they detected more than 55,000 different chemical components.

“Our experiments show that ordinary plastic products contain a mix of substances that can be a relevant and underestimated factor behind overweight and obesity,” says Martin Wagner, an associate professor at Norwegian University of Science and Technology’s Department of Biology.

Eleven of them are known to interfere with our metabolism, called metabolism-disrupting chemicals.

What It Means

Lax chemical regulation in the United States has unleashed harmful exposures into our everyday lives. And plastic could be a hugely underappreciated factor in fat cell development.

We’ve known for years that obesogens like vinyl, phthalates and BPA can impact the endocrine system and weight, but this new research suggests the problem is much more widespread than that.

The new study found that one-third of plastic products tested contributed to fat cell development in laboratory experiments.

Essentially, these compounds found in plastic reprogramed cells to become fat cells that proliferated more and accumulated more fat.

“It’s very likely that it is not the usual suspects, such as bisphenol A, causing these metabolic disturbances. This means that other plastic chemicals than the ones we already know could be contributing to overweight and obesity.” – Johannes Völker, lead study author

This means that plastics contain currently unidentified chemicals that interfere with how our body stores fat.

Tips to Avoid Unhealthy Plastics

Plastic used in food packaging leaches into food. Plastic flooring and other household plastics also turn up in dust that we breathe.

We can take everyday steps to avoid metabolism-disrupting plastics, but many public health experts say that is not enough. Some are calling for a carbon fee and dividend, which would force companies to pay for the true cost of plastic, spurring innovation for healthier packaging while protecting consumers. (Plastic comes from fossil fuels; the fossil fuel industry received $5.9 trillion in subsidies in 2020.)

Here are some small-scale and big-picture ways to avoid plastics.

• Eat as much fresh, unpackaged food as possible.
• Avoid heating or freezing food in plastic containers.
• Opt for food and drink containers made of glass or food-grade stainless steel.
• Consider an “obesogens detox” or “obesogens diet.”
• Tell your elected officials to pass meaningful chemical regulation laws to protect consumers.
• Learn more about a carbon fee and dividend that returns “carbon tax” payments back to citizens, and see if it’s something you’d like to support.

Conclusion

• A new study found 55,000 different chemicals by testing 34 common household products, including food packaging.
• One-third of the products tested contained metabolism-disrupting compounds that triggered fat cell development in the lab.
• Plastic is made from fossil fuels, an industry that received nearly $6 trillion in subsidies in 2021.
• You can take personal action to eat fresh and avoid plastic food packaging, but overall better chemical safety regulations are needed to protect consumers.

The post Plastics and Obesity: It’s Worse Than We Thought appeared first on Dr. Axe.

Health experts have considered the relationship between sleep and calorie intake for a long time, pinpointing sleep deprivation a risk factor for obesity, but there hasn’t been extensive research on if sleep can directly affect how much someone eats. That is until now.

A new study published Feb. 7, 2022, in JAMA Internal Medicine wanted to answer a simple question: What is the effect of sleep extension on objectively assessed energy intake in overweight adults in their usual home environments?

“Over the years, we and others have shown that sleep restriction has an effect on appetite regulation that leads to increased food intake, and thus puts you at risk for weight gain over time,” said Esra Tasali, MD, director of the UChicago Sleep Center at the University of Chicago Medicine. “More recently, the question that everyone was asking was, ‘Well, if this is what happens with sleep loss, can we extend sleep and reverse some of these adverse outcomes?”

What the researchers found was that, in a real-world setting, extending sleep duration did in fact help lead to less calorie intake, and experts hope to examine the relationship between sleep and calorie intake even further.

Study: Sleep and Calorie Intake

To explore the relationship between sleep and calorie intake, researchers from the University of Chicago and University of Wisconsin–Madison performed a randomized, clinical trial with young, overweight 80 adults (aged 21–40) who regularly slept less than 6.5 hours per night. Subjects were put into either the control group or provided personalized sleep hygiene counseling sessions following a two-week baseline examination.

The subjects provided the sleep intervention counseling had the goal of increasing sleep to 8.5 hours per night, while the control group subjects continued their regular sleep schedules.

What the authors found was that those who underwent sleep counseling were able to add an additional 1.2 hours of sleep per night. Even more interestingly, they consumed an average of 270 less calories per day with that extra hour-plus of sleep.

If those people were able to maintain that extra 1.2 hours of sleep over a three-year period, that would translate to about roughly 26 pounds of weight loss.

The study authors concluded:

The findings suggest that improving and maintaining adequate sleep duration could reduce weight and be a viable intervention for obesity prevention and weight loss programs.

… This trial found that sleep extension reduced energy intake and resulted in a negative energy balance in real-life settings among adults with overweight who habitually curtailed their sleep duration. Improving and maintaining healthy sleep duration over longer periods could be part of obesity prevention and weight loss programs.

Tasali added: “Most other studies on this topic in labs are short-lived, for a couple of days, and food intake is measured by how much participants consume from an offered diet,” said Tasali. “In our study, we only manipulated sleep, and had the participants eat whatever they wanted, with no food logging or anything else to track their nutrition by themselves.

“… We saw that after just a single sleep counseling session, participants could change their bedtime habits enough to lead to an increase in sleep duration. We simply coached each individual on good sleep hygiene, and discussed their own personal sleep environments, providing tailored advice on changes they could make to improve their sleep duration. Importantly, to blind participants to sleep intervention, recruitment materials did not mention sleep intervention, allowing us to capture true habitual sleep patterns at baseline.”

Tips to Improve Sleep

If you’re always tired and feeling sluggish, more quality sleep certainly can help. Turns out, it may help you eat less too.

Try these natural sleep aids to help get a solid seven to nine hours of sleep each night to improve virtually every aspect of your health:

• Consume more sleep-promoting foods. These include calcium-rich foods, magnesium-rich foods and foods that contain tryptophan.
• Try essential oils for sleep, such as bergamot, lavender, sandalwood, frankincense and mandarin oils.
• Use herbal supplements for sleep, such as passion flower, valerian root and St. John’s wort.

Conclusion

• Researchers from the University of Chicago and University of Wisconsin–Madison wanted to find the answer to the question: What is the effect of sleep extension on objectively assessed energy intake in overweight adults in their usual home environments?
• The study found that when young, overweight adults were able to increase their nightly sleep duration by 1.2 hours, they consumed an average of 270 less calories per day.
• These findings show a promising relationship between sleep and calorie intake.
• To get help improve your sleep to get a solid seven to nine hours each night, eat more sleep-promoting foods, try essential oils for sleep and use sleep-inducing herbs.

The post Does More Sleep Lead to Lower Calorie Intake? appeared first on Dr. Axe.

With busy schedules and loads of processed and fast foods everywhere, losing weight after 40 fast can seem like a pretty difficult task. It’s no wonder so many people question, “How can I boost my metabolism after 40?”

While it’s a common assumption that your metabolism slows down after your 20s or 30s, new research suggests this isn’t necessarily true. It’s now thought that you burn roughly the same calories from your 20s until your 60s, which means losing weight after 40 has more to do with your lifestyle than your genetics or age.

When it comes to trimming down, keeping fit and losing belly fat, exercising and eating a healthy diet are both key, as are getting enough sleep and keeping stress in check. Read on to learn more about losing weight after 40.

Weight Gain vs. Losing Weight After 40

Recent research shows that, on average, adults gain about one or two pounds per year during adulthood. This might not seem like a lot, but it adds up over time.

Creeping weight gain at this rate equates to gaining about 10–20 extra pounds each decade. From someone’s early 20s to early 50s, this could mean carrying around an extra 20, 30 or even 40 pounds.

Women who struggle to lose weight during middle age often blame it on their hormones or slowing metabolisms. Weight gain during menopause is very common. Statistics show that many women tend to gain about five to 15 pounds on average during and shortly after menopause.

However, there is a big range seen among menopausal and post-menopausal women, ranging from three to 30 pounds depending on someone’s lifestyle.

Why You Gain Weight After 40

A pivotal August 2021 study published in the journal Science, which included data from roughly 6,500 people ranging from infants to 95-year-olds, discovered that the main reason people gain weight mid-life is because they eat more calories than they burn — not because their “metabolism is slowing down.”

The study also found that there were no real differences between the metabolic rates of men and women after controlling for other factors like body size. (It takes more calories to maintain a larger body mass, which most men have compared to women.)

The main findings of the study, which focused on weight gain across one’s lifestyle due to changes in metabolism, found that metabolic rates can roughly be divided into four distinct stages of life:

1. Up until age 1, calorie burning is at its peak.
2. From age 1 to about age 20, metabolism gradually slows by about 3 percent a year.
3. From age 20 to 60, one’s metabolic rate roughly remains steady.
4. After age 60, one’s metabolism declines by 1 percent a year.

Then why is it difficult to lose weight after 40? There’s a number of reasons that someone might struggle to maintain a healthy weight mid-life, such as:

• Reduced muscle mass, mostly due to having a sedentary lifestyle and completing less daily physical activities
• High calorie consumption, due to eating a diet high in processed foods (or even worse, ultra-processed foods)
• Low intake of antioxidants, fiber, vitamins, minerals, healthy fats like omega-3s
• Insulin resistance, which often interferes with your appetite and can lead to more weight gain the midsection
• Chronic stress and depression, which increases cortisol and other “stress hormones” that can lead to fat accumulation plus cravings
• Sleep deprivation, which interferes with normal metabolic functions and is associated with obesity, hypertension and other metabolic disorders
• Use of some medications, such as antidepressants that can contribute to weight gain

Contrary to popular belief, women experiencing menopause don’t necessarily experience a decline in their metabolisms, according to the study mentioned above — which means that shifting hormones shouldn’t be blamed for weight gain (at least not entirely). Let’s now find out what are the best weight loss tips for women (and men).

How to Lose Weight After 40

Losing weight after 40 should basically be approached in the same way it would be if you were 30 or 50.

So how do you get rid of belly fat after 40? Here’s where to start losing weight after 40:

1. Clean Up Your Diet

First and foremost, it’s important to become more aware of your food choices and how many calories you consume on average. A food journal can be a great way to do this, since it sheds light on your habits and patterns that you may be overlooking.

Experts believe that food tracking, such as keeping a log or using a phone app, can help with maintaining long-term weight loss.

To help prevent weight gain and encourage weight loss in your 40s, make it a priority to choose lower-calorie, nutrient-dense foods. Here are some tips for doing that to with losing weight after 40:

• Remove as many processed foods from your diet as possible, especially calorie-dense ones like desserts, chips, fried foods, pizza, processed meats, frozen meals and sugary drinks. Many studies show that limiting consumption of ultra-processed foods may be the most effective strategy for obesity prevention and treatment, since processed foods considerably increase how many calories people consume.
• Choose real, whole foods instead. Try eating mostly things that are one or two ingredients and free of added sugar, preservatives, fat and flavors.
• Fill up on high-fiber foods, like vegetables, fruits, salads, beans, broth-based soups and whole grains. These foods make you feel fuller, are high in nutrients and are generally low in calories.
• Include some protein with every meal, such as fish, yogurt or legumes, which helps to control your appetite. For some people, low-carb diets that include more protein and healthy fats (such as the keto diet) can also be effective for weight los.
• Pay attention to portions sizes. Practice mindful eating, and notice how much food you consume with each meal and how often you snack. Be especially careful to limit portions of sugary foods, refined carbs (like bread, pasta, rice), and high-fat things like dressings, butter and oils. (Fat in your diet is essential, but portion control is important.)
• Consider trying intermittent fasting, which usually means fasting for about 13 to 16 hours a day and eating only within the remaining hours. This tends to reduce people’s overall calorie intake and makes them think more carefully about their choices — plus it benefits many metabolic and immune functions.

2. Meal Prep to Take Control of Your Calorie Intake

Make an effort to set aside a few hours each week for grocery shopping and meal preparation, which will prevent you from eating out often and limit last-minute decisions that can be unhealthy ones.

Many people have success with meal prepping on the weekends, such as by making a few staples each week, including some vegetables, a healthy protein and some nutritious on-the-go snacks. Cutting up fresh fruits and vegetables to have on hand in the refrigerator is another smart habit to get into.

3. Exercise Consistently

To maintain muscle mass, mobility and overall functionality, keep incorporating movement and different types of exercises into your daily routine.

As you age, you might find it harder to do high-intensity workouts (although these have many metabolic benefits), but things like brisk walking, jogging, using an elliptical, weight training, swimming and cycling are still great options.

Ideally aim for a mix of aerobic and resistance-training exercises each day. This combination is beneficial for muscle growth, plus your heart, metabolism, brain and immune system.

Strength/resistance training is especially helpful for maintaining a healthy metabolic rate, since muscle requires more energy (calories) to be maintained.

In addition to exercising, try to limit the amount of time that you’re sedentary each day, such as watching TV, sitting while using a computer, etc. Build more movement into your day by walking around, taking the stairs, doing housework and so on.

Wearing a fitness tracker can help with this, especially if you set a reminder to take movement/standing/stretching breaks more often.

4. Get Enough Sleep and Manage Stress

Sleep deprivation messes with many important hormones and is associated with an increased risk of obesity and diabetes.

Chronic stress can also cause weight gain because it increases production of cortisol, a hormone that can cause an increased appetite and more fat to be stored in your belly.

Both can make it harder to have the energy to be active during the day. Studies show that being tired tends to worsen cravings for unhealthy foods, and it interferes with how your body regulates insulin and glucose.

Here are some helpful ways to deal with stress and promote better sleep to help with losing weight after 40.

• Aim to sleep between seven and nine hours per night, which is what most adults require to remain metabolically healthy.
• Establish good sleep habits, such as creating a “wind down” bedtime routine that makes you feel calm. Try to go to sleep and wake up at roughly the same time each night. This regulates your circadian rhythm (aka your internal clock), which plays a role in your metabolism. Make a point to disconnect from your digital devices at night, including your phone, TV and computer, so blue light emitted from these devices doesn’t make you feel restless.
• To relieve stress, try breathing exercises, yoga, meditation, reading, journaling, therapy and spending time in nature. All of these can help trigger the body’s relaxation response, and they may improve your sleep.
• Limit how much caffeine and alcoholic drinks you consume, especially close to bedtime. Experts recommend no more than one drink a day for women and no more than two a day for men.
• During the daytime, get some sunlight exposure. This can help normalize your circadian rhythm, and it will increase your vitamin D levels. Studies show that people with normal vitamin D levels tend to have an easier time shedding weight than those who are deprived.

What about losing weight after 50?

The weight loss tips above apply to adults in their 50s too. It’s all about eating well, moving more and taking good care of yourself holistically.

You may have to adjust the types of exercise you do as you age, but this should naturally lead to a lower appetite if you’re less active. By focusing on a clean diet, mindful eating and portion control, you should be able to adjust your calorie intake as you get older to meet your body’s demands.

Risks and Side Effects of Losing Weight

When it comes to weight loss, slow and steady is usually the best approach, rather than following fad diets and drastically cutting calories.

To lose weight safely and keep it off, try to reduce your daily calorie intake by about 300–500 calories. This should lead to about a one- to two-pound loss per week.

Keep in mind that once you’ve lost weight you’ll need to maintain it by continuing to live a healthy lifestyle. Your metabolism actually adjusts to weight loss by lowering your calorie needs, so continue emphasizing healthy, whole foods.

If you’ve tried all the steps above and aren’t able to shed excess weight, it’s a good idea to make an appointment with a registered dietitian or your doctor. You can discuss potential issues like a thyroid condition, insulin resistance or prediabetes.

Conclusion

• Losing weight after 40 may seem tough, but it’s certainly not impossible.
• Believe it or not, your metabolism stays roughly the same form your 20s through your 60s. However, an unhealthy lifestyle often causes weight gain during these decades.
• How can a 40- to 50-year-old woman/man most easily lose weight? First and foremost, avoiding processed foods and eating a clean diet are essential. Exercise, stress management and sleep are also important for losing weight after 40.
• Some other strategies and tools that can help with losing weight after 40 include intermittent fasting, keeping a food diary, wearing a fitness tracker and sticking to a regular sleep-wake-cycle.

The post Losing Weight After 40: Top 4 Ways to Shed Pounds appeared first on Dr. Axe.

It’s mentioned time and time again: It’s normal to gain weight with age because of metabolism changes. Some blame their increasing age for excess body weight, even when their diet hasn’t changed drastically. But a new enlightening study shows that what we thought we knew about how age impacts metabolism may be all wrong.

A paper published in Science is one for the textbooks, as it brought to light a common misconception in the health and wellness space. It shows that metabolism holds steady from ages 20–60 and then only slightly declines after that. So we can’t speed up metabolism after decades thinking we could?

What does this mean for the middle-aged adults out there that can’t explain their weight gain? Without your metabolism to blame, it’s time to look at other dietary and lifestyle factors.

What Is Metabolism?

Metabolism is a term for the chemicals reactions that take place in every human (and living organism) every day to stay alive. It’s the process of turning calories into usable energy.

This energy (coming from calories) is needed for a range of body functions, including immune function, fertility and healthy sex drive, lean muscle mass, brain health and longevity. People tend to think that metabolism is solely linked to weight and our ability to use calories, but it’s our brains that are the biggest benefiters of a strong metabolic rate because it depends significantly on energy to function properly.

Your basal metabolic rate (BMR) is essentially the number of calories you burn at rest each day and a BMR calculator is used to measure this rate, although it’s not an exact science. Until now, it was considered common knowledge that a person’s metabolic rate decreased in adulthood and that gender played a role in a person’s of energy conversion. But this latest study suggests that our old way of thinking isn’t the whole truth.

Landmark Study (We Got It All Wrong!)

An August, 2021 study published in Science unveiled findings that negate a major misconception about metabolism changes with age. Using data from almost 6,500 people, with ages ranging from 8 days to 95 years, researchers found that total daily energy expenditure remains stable in adulthood, even during pregnancy. The study has over 80 co-authors and includes data from six labs that’s been collected over the last 40 years.

The study indicates that there are four phases of metabolic rates that humans go through from birth to old age. The most shocking finding was that metabolism didn’t change for adults age 20 to age 60, negating the concept that metabolism slows down with age.

To measure metabolism, researchers used a method called “doubly labeled water,” which is considered the gold standard in this area of research. It involves measuring burned calories by tracking the amount of carbon dioxide that a person exhales while engaging in daily activities. A person’s weight, height and percentage of body fat was taken into account when analyzing fundamental metabolic rates for certain age groups.

Once researchers controlled for differences in body and muscle size, data also suggests that there is no difference in metabolism rates for men and women within the same age group. This idea also negates a common misconception, that women have slower metabolism rates than men and are more prone to weight gain.

Four Phases of Metabolic Rates

Researchers from this latest study found that there are four distinct phases, or stages, of metabolism that every human will go through from birth to old age.

The four phases of metabolic rates, according to this latest and expansive study, includes:

1. Infancy to age 1: Highest metabolic rates, with peak calorie burning that continues to accelerate until it’s 50 percent above the adult rate.
2. Ages 1–20: Metabolism grows slowly by about 3 percent per year.
3. Ages 20–60: Metabolism holds steady among both men and women, even during pregnancy.
4. Age 60 and older: Metabolic rate declines by about 0.7 percent per year.

Although there are individuals who have higher or lower metabolic rates than what’s average for that age group, most people follow a general pattern when it comes to declining metabolic rates, and researchers highlight that this depends on age, not weight.

Related: Losing Weight After 40: Top 4 Ways to Shed Pounds

Metabolic Type?

While this study indicates that metabolic rates don’t decline with age the way we thought they did, what about people having different metabolic types?

There’s a theory that every person can fit into one metabolic type, or are at least be dominant in one type. Researchers from this latest study do note that some adults have higher or lower than average metabolic rates, but they still follow the same trajectory in terms of rate declines with age. So yes, some adults may have a slower metabolic rate while others have a faster one, and that can affect weight maintenance.

The types of metabolism that are often discussed include:

• Ectomorph: People with a faster metabolism and smaller bone structure that may have trouble gaining weight and can handle consuming more carbohydrates.
• Endomorph: People with a slower metabolism that have more body fat who tend to carry weight in their hips and stomach, and are more prone to insulin resistance.
• Mesomorph: People who are more muscle-dominant and have what’s considered a medium frame, being somewhere in the middle of faster and slower metabolic rates.

No More Excuses! Get Moving :)

Now that you can’t use age as an excuse, it’s time to focus on your dietary and lifestyle choices, especially when it comes to physical activity. The concept of increasing your metabolism, in light of these recent findings, is in question. But what we do know for sure is that your body weight very much depends on the foods you eat and way you move (or don’t move) your body.

Here are some things you can do to support weight loss well into adulthood:

1. Move Your Body

Now that you know your metabolic rate isn’t changing much from when you’re in your 20s to 60s, think about what else changes in your life that can lead to weight gain. Chances are that you become more sedentary over time.

To prevent weight gain, make sure you’re getting daily physical activity. Daily movement, which includes walks and runs outdoors, yoga, pilates, swimming, biking, weight lifting and HIIT (High Intensity Interval Training) workouts will help you to maintain healthy metabolic function and use consumed calories for energy.

Weight lifting and HIIT workouts even work to burn calories when your workout is over — this is known as the “afterburn effect” — and it can help you to maintain a healthy weight.

2. Get Enough (of the Right) Calories

If you’ve tried dieting and calorie restricting before, you probably know that it can leave you feeling weak and moody. Your body needs calories to use as energy so that every body system can work properly, but not every calorie is equal when it comes to your health.

Focus on nourishing your body with nutrient-dense, metabolism boosting, anti-inflammatory foods, like leafy greens, berries, wild salmon, organic chicken, grass-fed beef, bone broth, garlic, nuts and seeds, broccoli, celery, legumes and green tea.

If you’re eating high-calorie foods that are low in nutrients, protein and fiber, you’ll be reaching for another snack again soon and your body won’t feel nourished. This can lead to excessive calorie intake and weight gain.

3. Get Enough Rest

Your body needs a chance to rebound every night, so make sure that you’re getting at least seven hours of sleep per night. Stick to a healthy PM routine that allows your mind and body to slow down so that it can settle in for a night of restful sleep.

What happens when you don’t get enough sleep? You experience more sugar and carb cravings, deal with brain fog and fatigue, and promote inflammation that keeps the cycle going. Getting enough rest is one of the most important factors for maintaining a healthy weight and mindset.

The post Can I Speed Up My Metabolism? Study Says No! appeared first on Dr. Axe.

The fashion industry has declared that “Skinny Jeans Are Dead.” But you may find yourself Googling “Are tight jeans bad” for another reason: weight gain. A Spring 2021 report from the American Psychological Association found that 42 percent of people gained more weight than intended between early 2020 and Spring 2021. Of those, the average weight gain was 29 pounds.

So if your jeans are feeling super snug these days, know that you aren’t alone. But use the side effects of wearing tight jeans outlined below as inspiration to start shedding those extra pounds so you can feel more comfortable and healthy.

1. Tight Jeans and Vaginal Health

Are skinny jeans bad? Many doctors and researchers say vaginal health issues are more common complaints linked to wearing jeans that are too tight.

In 2019, researchers from Boston University’s Public School of health published a study that found wearing tight jeans regularly increased a woman’s risk of experiencing vulvodynia, a condition characterized by chronic pain in a female’s external genital area.

Researchers looked at hygiene and pants preference and found:

• Women wearing tight-fitting jeans four or more times a week had twice the odds of vulvodynia compared to women who never wore tight pants.
• Females who opted to remove all of their pubic hair (versus just in the bikini line area) were 74 percent more likely to have vulvodynia.

Aside from that, wearing tight-fitting jeans is also linked to:

• Bacterial vaginosis
• Vaginal irritation
• Yeast infections

Interestingly, some health experts believe other factors are more likely to play into yeast infections, including things that increase your risk of candida symptoms, like taking broad-spectrum antibiotics.

That doesn’t mean you need to haul all of your skinny jeans off to the Goodwill, but be sure to mix it up and wear looser, more breathable shorts, pants and skirts to keep airflow and blood flow moving. And skip skinny jeans altogether if you’re exercising, doing something that requires exertion or if it’s super hot outside.

2. Compartment Syndrome and Nerve Damage

One of the most shocking side effects of wearing tight jeans involves the 2015 case of an Australian woman.

3. Fertility for Men

Skinny jeans may be a bad idea for men trying to actively have children. A 2018 study published in Reproductive Biology and Endocrinology found that the type of clothing a man chooses to wear could impact reproductive health.

For instance, one study found men who wear tight-fitting underwear and pants have impaired semen quality compared to those favoring a looser fit. (Men who wear boxers, for instance, are shown to have 25 percent higher sperm concentration compared to tight underwear wearers.)

5. Abdominal Pain and Digestive Health

Wearing too-tight jeans can also aggravate GERD symptoms and other hiatal hernia symptoms. Wearing a tight belt can increase pressure in the stomach and cause pain and acid reflux. And tight pants could do the same. This can especially worsen when you forward bend in tight jeans. (AKA, don’t garden and exercise in tight jeans.)

Otherwise, what about blood clots? Although there are lots of headlines linking skinny jeans to blood clots, that isn’t exactly playing out in medical research. Still, there is some limited evidence that tight-fitting things can cause issues. For instance, a 2003 report published in The Irish Medical Journal outlined the case of a tiler who developed deep vein thrombosis while wearing tight knee pads. Although venous compression is an extremely rare cause of deep vein thrombosis, researchers found that this prolonged compression of the popliteal vein — a main route to carry blood from the leg back to the heart — attributed to the clot.

So just use common sense: If your jeans are so tight that they’re causing pain, numbness, tingling or burning, it’s time to find a looser pair. Why suffer?

Final Thoughts

• Although many fashion experts are saying “skinny jeans are dead,” many of us still wear them, or are experiencing tight jeans due to weight gain.
• Many sensational headlines link wearing tight skinny jeans to blood clots, but that isn’t playing out in the literature.
• Wearing tight jeans is more likely to trigger issues like reduced sperm quality in men; for women, vaginal yeast or bacterial infections are more common.
• Wearing tight pants could result in “skinny jean syndrome,” a condition that features nerve impingement. It can also lead to poorer posture that stressed out your back.
• It’s not good or bad to wear jeans. Just make sure you are comfortable and not experiencing any tingling, pain, burning or numbness.

The post Are Tight Jeans Bad? Weird Side Effects of Wearing ‘Too Tight’ Jeans appeared first on Dr. Axe.

Growing up in a small town in England, Rebecca Louise started really obsessing over her body composition around age 15 — and not in a good way.

A trained dancer and athlete who played “every sport,” she switched schools in her teens and became surrounded by less-than-supportive classmates, something that left her feeling not in control of her life. But she said the one thing she could manage was food, and that control spiraled to unhealthy extremes.

At 5-foot-2 inches tall, she weighted just 86 pounds at one point in secondary school, England’s version of high school.

“I started to control food by not eating anything at all. I was working out all of the time,” she recalls.

The story she was telling herself was that being anorexic and thin would bring happiness, but it did just the opposite. With bad skin, low energy and falling out hair, her struggle with body composition made her shut out the world.

“It really took a toll on my life. I was a recluse,” she recalls in a recent podcast episode with Dr. Josh Axe.

In the following years, Rebecca moved to California and started working out, but she couldn’t shake her unhealthy focus on weight. Today, she acknowledges that she even used recreational and prescriptions drugs to suppress her appetite in the 1990s — a time when the world seemed obsessed with “Size 0” culture, she says.

Eventually, Rebecca says she was able to develop a healthy relationship with food and turned to exercise and optimizing nutrition to build a healthy mind and body. Today, she is dedicated to helping others develop healthy body composition, too.

A certified fitness trainer through the National Academy of Sports Medicine, she’s also the creator of the popular BTES training app that helps people build healthy workout, nutrition and journaling habits to build better lives.

What Is Body Composition?

There are four components of body composition. These include:

• Fat
• Body water mass
• Minerals
• Protein

However, most of us are more familiar with the two-component method that simply divides our bodies into two parts: fat and fat-free mass. While many of us focus on weight, putting a stronger focus on striving for a healthy body fat percentage could create a better body. That’s because a healthy body composition is a tool to help reduce your risk of diseases like cancer, heart disease and diabetes.

Although some fat is required for human survival, carrying too little body fat can indicate eating disorders like anorexia nervosa and/or trigger female athlete triad symptoms. On the other hand, carrying too much body fat, including visceral fat that encases organs, increases your risk of a range of metabolic disease and other major health threats.

So what’s considered “fat-free mass?” Well, it includes all of the components of your body that aren’t considered fat. That includes things like:

• Organs
• Muscle
• Water
• Connective tissue
• Bones

Although all of these things are considered fat-free mass, when we’re talking about body composition in terms of fitness, the focus is definitely on working toward optimal muscle mass and getting body fat levels within ideal range.

Now, you may be thinking, “I don’t have much control over this. My body type is genetic.”

And though your genes certainly do influence your body type to some extent, you are not a prisoner of your genetics. Bringing nutrition and movement into your life can certainly cultivate a healthier body composition.

“The No. 1 principle is knowing that you have a choice about everything that you do,” Louise reminds us. “You really have a choice  whether you want to be healthy. And if you’re choosing not to be, that’s up to you. But when you have that choice inside you and you know that you have complete control, you’re actually free.”

Related: Why Am I Always Cold? Causes + How to Fix It

Healthy Body Composition

You may have grown up believing you’re a victim of your genes, thanks to an idea theorized by Dr. W.H. Sheldon in the 1940s. He proposed there are three main body types or “somatypes” based on inherited composition traits.

Sheldon proposed that these traits were set in stone and couldn’t be changed. He also theorized that certain personality traits are linked to specific body types. (Scientists debunked this in subsequent research.)

Sheldon’s body types and examples of body types and related characteristics include:

• Ectomorphs: Thin and “fragile” or “fine-boned”
• Endomorphs: Round, soft bodies
• Mesomorphs: Square, muscular builds

As the National Academy of Sports Medicine points out, some of Sheldon’s findings have held up over time, although many have not. As it turns out, genetics, environmental exposures, access to food and our habits all play a role in composition of our bodies.

Why is this good news? It means we aren’t necessarily stuck with what we inherited.

We can use our individual body type and experiment with different exercise and nutrition methods to create a better body that works for us.

How to Assess Body Composition

So how do we measure body composition? And what does healthy body composition look like?

Many health professionals often rely on the BMI chart to determine a person’s weight category. The categories include underweight, normal, overweight and obese ranges.

This serves as a quick and easy way to possibly highlight potential risk of obesity-related diseases or eating disorders. The meaning of BMI is body mass index. Its formulation is based on weight comparative to height.

But it’s far from a perfect system. Limitations of the BMI chart include not taking into account other things that can impact the composition of a person’s. These include…

• Unique body composition
• Ethnicity
• Age
• Gender
• Muscle mass
• Bone density
• Fluid retention

By focusing on body fat percentages and not just BMI, you can get a clearer picture of your body makeup and work to make improvements to benefit your health.

The American Council on Exercise offers the following chart to help us understand healthy body fat percentage ranges — and levels that signal obesity.

So how can we know how to calculate body fat? There are several different body composition test options, and these range from relatively cheap, basic techniques to more complex measurements generally not accessible to the general public.

Let’s take a look…

How to Measure Body Fat: The Different Ways

Body composition is important because, as discussed earlier, we can optimize our composition to live healthier lives and reduce the risk of disease. Some forms of body composition measurement are very accessible and inexpensive, while others are pricy and only available in university or hospital settings.

Some ways people undergo body composition measurements include:

Skinfold Measurements

• Skinfold caliper measurements are an easy and affordable way to measure subcutaneous fat just under the skin.
• Measurements are a quick way to estimate body composition, but it can pinch a bit.
• There is some room for error (up to about 5%), so look for a skilled certified trainer or clinician to take your measurement.

BMI

• Body mass index is calculated using height and weight, making it a simple, fast and free tool.
• It is predicative of type 2 diabetes in adults, but it may not be for children and adolescents.
• As noted above, BMI can’t distinguish between fat and lean body mass, so accurate readings are difficult, particularly in very muscular people.
• On the flip side, you could appear to have a healthy body weight but harbor hidden visceral fat on the inside, known as being “skinny fat.”
• Don’t use BMI exclusively as a body composition test; consider pairing with skin fold measurements.

Waist Circumference

• This technique measures central fatness, a calculation that could be more predicative of high cholesterol, triglycerides and insulin resistance than BMI.
• According to the U.S. Centers for Disease Control and Prevention, “excessive abdominal fat may be serious because it places you at greater risk for developing obesity-related conditions, such as type 2 diabetes, high blood pressure and coronary artery disease.”
• This measurement is for adults. A male with a waist circumference more than 40 inches and a non-pregnant women with a waist circumference more than 35 inches face a higher risk of developing obesity-related diseases.
• Below is how to measure your weight circumference, according to the National Institutes of Health.

Here are some other ways to measure body composition, although these are not as accessible and/or affordable as the methods above:

• Dual Energy X-ray Absorptiometry (DXA)
• Densitometry
• Air Displacement Plethysmography
• Hydrometry
• Bioelectric impedance analysis (BIA)

How to Change It

Your genes and prenatal exposures don’t lock you in to a specific body composition for life, but they certainly can impact things. And consider this: When it comes to “fetal and postnatal imprinting,” research now shows that a mother’s environment, habits and diet during pregnancy can have lasting consequences on body weight and risk of chronic disease in her offspring.

Regardless of your situation, you can start changing your body composition to a healthier profile. Although there are certain situations where underweight folks need to increase fat mass, in general, most people will focus on two key things when it comes to how to improve body composition:

• Upping your lean body mass
• Lowering your fat mass

Here’s how to start doing it…

Focus #1: It’s all about your gut. 

Studies show that overweight and obese people tend to have less diversity in their gut microbiomes. So focusing on repairing your gut is a key, and an often overlooked, aspect of improving your body composition.

To start repairing your gut:

• Cut out as many processed foods as possible.
• Greatly reduce added sugars in your diet.
• Avoid using pesticides and other harsh chemicals.
• Find exercise or movement that works for you, and get a session in every day. Even little mini sessions add up!

Focus on soluble fiber. 

Everyone is different, so finding an eating style that works for you is key. That said, reducing the amount of refined added sugars and other refined carbohydrates you eat is vital, and while doing that, also focus on increasing soluble dietary fiber to reduce body fat.

One five-year study found that mixing moderate exercise with a diet high in soluble fiber decreased the rate of dangerous visceral fat accumulation by 7.4 percent.

Soluble fiber increases the diversity of your gut bacteria and also helps you feel fuller longer.

Some robust sources of soluble fiber include:

• Brussels sprouts
• Black beans
• Oats
• Avocados
• Turnips
• Pears

Consider drastically cutting back on alcohol — or cut it out altogether. 

Even a relatively small amount of alcohol, like a half a shot of vodka, caused individuals in one study to eat 11 percent more calories compared to people who didn’t drink alcohol. And don’t forget: Alcohol disrupts healthy sleep patterns, and research shows people eat, on average, an extra 83 calories per day for each 30-minute sleep deficit they experience compared to non-drinkers.

Louise said she pretty much stopped drinking alcohol in 2019 and noted it’s a “big thing to step away from if you want results fast.”

Hydrate, hydrate, hydrate. 

A 2016 Harvard study found that increasing the amount of water you drink daily by one to three cups could reduce the amount of calories you eat by 68 to 205 calories a day, leading to significant weight loss. Typically, hydration recommendations call for drinking 25 percent to 50 percent of your body weight, and you’ll need to take in more water if you’re very active.

Consider intermittent fasting a few days a week. 

Several times a week, try 16/8 fasting. That means you avoid eating (you can drink drink water) for 16 hours, followed by an eight-hour window where you can eat. Some studies suggest fasting helps reduce body fat better than calorie restriction alone. A 2016 study found coupling an eight-week 16/8 fasting program with resistance training reduced body fat, increased lean muscle mass and improved blood lipid levels.

Care about stress reduction as much as calories. 

A high-stress lifestyle floods your body full of fat-storing cortisol so finding calming techniques that work for you is key. This list of 11 key ways on how to lose belly fat prioritizes stress reduction for healthier body fat levels and offers other ideas, too. These eight natural stress relievers are also options.

Work to ban obesogens.

When you consider the public health and economic toll of obesity, it’s hard to believe the United States still allows obesity-promoting chemicals, called obesogens, in everyday products.

The situation is so out of control that we can’t avoid all of these threats. That’s why it’s so important to press your elected officials to support chemical regulation reform and address environmental justice issues (regardless of party).

Low-income and minority areas are more likely to be in “sacrifice zones” that include pollution linked to obesity and other diseases.

Conclusion

• Body composition is a way to break down what we’re made up of.
• The four components of body composition are fat, body water, minerals and protein.
• However, the more familiar method looks at two components:  fat and fat-free mass.
• BMI isn’t a very reliable way to measure body composition, but adults can also use widely available techniques like waist circumference and skin caliper measurements for a better picture.
• Our genes and prenatal exposures can program us to make it easier or harder to lose excess fat.
• Thankfully, diet, exercise, stress reduction and better sleep are all ways to create more lean muscle mass while reducing fat.

The post Body Composition: Can We Outwit Our Genes for Healthy Body Fat Levels? appeared first on Dr. Axe.

A dangerous additive is likely lurking in your peanut butter and jelly sandwiches — and thousands of other foods that could wind up on your plate.

I recently interviewed author and activist Vani Hari, AKA The Food Babe, to chat about common ingredients lurking in people’s pantries.

And this one tops her list…

Dangerous Additive Alert: Diglycerides

For years, Hari has been successfully building campaigns to persuade giant food manufacturers and restaurants to eliminate problematic ingredients. During my podcast episode, I asked her what ingredient she’s currently most worried about.

That’s saying something, since there are about 10,000 food additives in the U.S. food supply, including a laundry list of chemicals we should be avoiding. 

The dangerous additive in question is a class of emulsifiers called “monoglycerides” and “diglycerides.”

It’s the go-to replacement for deadly trans fats and a food industry staple that helps keep oil and fat from separating. Hari explains that this additive is a byproduct of oil processing, including partially hydrogenated canola and soybean oils.

This additive is a byproduct of oil processing – including partially hydrogenated canola and soybean oils – which contains artificial trans fat – a danger food ingredient known to cause coronary heart disease and linked to 50,000 fatal heart attacks a year.

Center for Science in the Public Interest notes that “gram-for-gram, trans fat is the most harmful fat of all.” In 2016, the Food and Drug Administration finally determined that trans fat is no longer generally recognized as safe for food use.

So as companies phased out trans fat, they turned to what may seem like a more innocuous, harmless preservative replacement in monoglycerides and diglycerides. They’re found in everything from bread and cookies to peanut butter, pancake mixes, other baked goods and more.

And here’s where it gets tricky when it comes to this dangerous additive: Even though mono- and diglycerides may contain trans fat, they aren’t required to be labeled as trans fats on food packages. In fact, Hari warns that some foods containing trace amounts of trans fat due to mono- and diglyceride ingredients could even harbor “No Trans Fat” food labels. That’s because the FDA labeling only regulate triglyceride-related trans fat, not ones like mono- and diglycerides.

It’s just the latest example of how the majority of the food industry is not focused on making us healthier.

“Almost every single ingredient that has been added to our food over the last 50 years has only been invented for one sole purpose,” Hari says. “And that is to improve the bottom line of the food industry. Not to improve our health or make [food] more nutritious.” 

Since federal regulations aren’t keeping these dangerous ingredients out of food, it’s best to limit processed foods and, Hari suggests, try asking yourself these questions with every meal…

Detox Questions to Ask with Every Meal

Hari suggesting asking yourself the following questions with every meal for a day, week or month. Doing this, she says, will help you quickly change for the better.

1. What are the ingredients? If you know every single ingredient of what you’re eating, it’s well above and beyond what most people are doing today and will set you up with success in terms of knowledge,” she says.
2. Are these ingredients nutritious? Where do these ingredients come from? Was that apple grown on an organic farm? Or did farmers spray it with 32 toxic pesticides? Was the bar containing lab-created monoglycerides or diglycerides (so it can sit on a shelf for a year) really a nutritious choice?

“If you have those laid out and can answer them truthfully, or find the answer, then the next time you sit down, you’ll think about it a little more proactively, but you’ll become a savvy armchair nutritionist, too,” Hari says. “You don’t need to be a nutritionist or doctor to know how to eat. It’s common sense when you just investigate your food.”

The post The Dangerous Additive Hiding Out in Your PB&J (And Thousands of Other Foods) appeared first on Dr. Axe.

There are a lot of factors at play here, including feelings of loneliness and anxiety, cravings for comforting foods, turning to easy, prepared meals, and staying indoors and off your feet way more often than pre-quarantine times.

But now is really the best time to begin new eating and exercise routines that you can follow long after life returns to normal. There are many positive eating habits that are surfacing during this pandemic — so are you on board, too?

Positive Trends

1. Cooking At Home

Cooking at home is the best way to stay in control of your diet. You’re at home anyway, right? An analysis published in the International Journal of Behavioral Nutrition and Physical Activity indicates that eating home cooked meals more frequently is associated with great fruit and veggie intake, higher levels of vitamin C and increased consumption of foods that stop hypertension.

On top of that, those consuming home cooked meals more than five times per week, compared with less than three times, were 28 percent less likely to have overweight BMI.

Some popular quarantine eating trends have been preparing homemade breads, baked goods and decadent breakfasts. That’s awesome — and there are so many healthy recipes you can follow to experiment with prepping fun meals that are also good for your body.

2. Having Family Meals

A meta-analysis of 57 studies found a significant relationship between frequent family meals and better nutritional health, in younger and older children, across countries and within all socioeconomic groups.

On top of that, a systematic review conducted at the University of Ottawa suggests that frequent family meals help to reduce the risk of disordered eating, alcohol and substance use, violent behavior, feelings of depression and thoughts of suicide in adolescents. Clearly, eating as a family has benefits beyond weight gain and can have a major impact on overall health.

3. Preparing In Advance

Grocery shopping for your meals and then preparing them at home allows you to stay in control of the foods you consume every day. Before you head to the grocery store, plan out your meals and snacks for the week, and make a list of what you’ll need. Also consider food storage tips. Preparation is key!

Need ideas for healthy meals? Browse our recipe section, get inspired on Instagram and reach out to friends about their go-to options.

After you’ve gone shopping, keeping a list of the week’s meal and snack options on the fridge can help to keep you on track. Instead of reaching for comfort foods in a moment of hunger, just check out the list of healthy ideas instead.

Related: Getting Takeout or Groceries Delivered? Coronavirus Food Safety Tips

4. Eating Healthier Foods

Preparing ahead of time rolls right into this positive eating trend — with good intentions and preparation, comes the consumption of much healthier foods. It’s important to consume a balanced, nutrient-rich diet that includes high-quality protein sources, healthy fats, vegetables, fruits, nuts and seeds, and whole grains.

Some of the healthiest foods to bring into your diet include:

• Leafy greens, including kale, spinach, collard greens and Swiss chard
• Cruciferous vegetables, like broccoli, cauliflower, asparagus, carrots and Brussels sprouts
• Nuts and seeds, including almonds, walnuts, chia seeds, flax seeds and hemp seeds
• Quality protein, like grass-fed beef, organic chicken, wild-caught salmon and free-range eggs
• Healthy fats, like avocado, coconut oil and olive oil
• Legumes, including pinto beans, chickpeas and lentils
• Gluten-free grains, like quinoa, farro and oats
• Antioxidant fruits, like berries, cherries, peaches and plums
• Low-calorie drinks, like water, tea, sparkling water and celery juice
• Low-calorie condiments, like salsa, apple cider vinegar, sauerkraut and horseradish

5. Starting Your Day Off Right

Maybe you were used to hectic mornings before sheltering-at-home, but now you hopefully have some time for yourself. This is the perfect opportunity to start your day off right with some energizing, nurturing foods and practices.

For foods, making a morning smoothie is an excellent way to consume lots of nutrients right off the bat. With some leaf greens, berries, maybe a green powder and collagen protein powder, too.

The morning is also a good time to set the tone for your day with some inspiring reading, a walk outside, goal setting, and even some stretching or yoga.

Research shows that when health recommendations become routine, adherence is much more likely to occur. Establishing a healthy morning routine will set the bar for the rest of your day, so this is a powerful eating (and lifestyle) trend to follow.

Negative Trends

1. Choosing Convenient Foods

In an effort to make things easier during quarantine or sheltering-at-home, reaching for those ultra-processed, packaged and convenient foods seems to be trending.

But get this, research displays that consuming higher amounts of ultra-processed foods is linked to higher risk of death. In fact, researchers found that increasing your intake by just 10 percent was linked with a 14 percent higher risk of all-cause mortality.

To point out some health risks associated with consuming packaged, super processed foods, here are a few:

• low energy
• digestive issues
• depression
• inflammation
• acne
• chronic pain
• insulin resistance

2. Emotional Eating

Are you eating in response to negative emotions? If stress, discomfort, anxiety or boredom have you browsing the kitchen, you’re engaging in emotional eating, which can surely lead to weight gain and feelings of guilt.

Instead of using food to soothe feelings during this pandemic, find a healthier outlet. Go for a jog or walk outdoors, work in your yard, organize a closet, paint, write, read, do jumping jacks — there are many options that won’t leave you with feelings of regret and sadness.

3. More Snacking

A major pandemic eating trend that’s leading to weight gain across the country is increased snacking. Many people are working from home, with full access to their kitchens.

This can make snacking a little too easy, so it’s important that you keep track of your eating and don’t get into a mindless trance of snacking. Consider having the same snack times every day and choose something healthy, like cucumber and hummus, almond butter on apple slices, homemade energy balls, or a handful of trail mix.

4. Eating While Watching TV

Mindless eating leads to increased calorie consumption and weight gain. You are way better off focusing on your meal, eating with family, engaging in positive conversation and enjoying your food.

While distracted eating makes it hard to gauge satiety, mindful eating will help you realize when you’re full and content. This will give you better control of your weight and more satisfaction from eating.

5. More Alcohol

There are reports that Americans are buying more alcohol during the pandemic. It’s likely that people are turning to alcohol as a coping mechanism during this difficult time, but this is actually one of the worst things you could do for your health.

For starters, drinking alcohol weakens immune function and may make you more vulnerable to infections. But research highlights that it also negatively impacts your mental and emotional health, weight and relationships.

Instead of consuming alcoholic beverages, try making mocktails that can actually boost your health, like one made with sparkling water, acai berry juice and fresh mint.

Related: Your Self-Care Checklist: Stay Healthy In All Parts of Your Life

Ways to Improve Eating Habits Now

During a pandemic that keeps you out of restaurants and bars, preparing meals at home is becoming a thing. For some people, this has been a great opportunity to get back in the kitchen to prep balanced, healthy meals like never before. And for others, pandemic eating habits have become focused on comfort and ease.

To improve healthy eating habits now, make a plan and start a routine. Jump on board with the positive pandemic eating trends, like cooking at home, eating with family, bringing in healthy, nutritious meals and starting your morning strong.

Get your friends on board, too! You can share meal ideas, send pictures of your progress and feed off each other’s success. If you can’t be together right now, then having a common goal can bring you closer while positively impacting your health.

Increase Exercise and Movement, Too

The foods you eat are extremely important, but don’t forget about exercise and movement. Too many people are spending much of their days sedentary, with very little physical activity.

To put it simply, research indicates that regular physical activity is associated with a reduced risk of premature death from any cause, and from cardiovascular disease in particular among adults. It turns out that there’s a major exercise-immune system connection.

Not sure how to exercise during a pandemic? From social distant hikes and walks outdoors, to yoga with the kids, equipment-free exercises, and getting creative with weights — you’ve got plenty of options, even when quarantined. Just remember to take it slow, especially if you’re out of shape. You can build up your tolerance slowly.

Final Thoughts

• Have you gained the “Quarantine 15” while sheltering-at-home? Negative eating trends like excessive snacking, having meals in front of the TV and reaching for comfort foods has left many with a larger waistline. This, combined with a sedentary lifestyle, is not only bad for your weight, but negatively impacts our overall health.
• For the duration of this pandemic, begin to follow positive eating habits, like cooking more at home, eating as a family, choosing nutrient-rich foods and sticking to a meal/snack plan.
• Establishing a new healthy routine will help you to cope during this difficult time, and keep your body functioning properly. We all need it now more than ever, right?

The post Pandemic Eating Habits and How to Lose the “Quarantine 15” appeared first on Dr. Axe.

BPA’s toxic effects are well-publicized. From the lining of canned foods to polycarbonate hard plastics to even the thermal coatings on cash register receipts, this is one of the world’s most proven bad news endocrine disruptors. BPA is linked to everything from hormone-related breast and prostate cancers to polycystic ovarian syndrome and early puberty.

But BPA isn’t the only endocrine disruptor to watch out for. In 2019, researchers tied exposure to common hormone-disrupting chemicals in consumer products during pregnancy to lower IQ in children by age 7. Interestingly, bisphenol F (BPF), a replacement chemical found in BPA-free plastics, was the most potent household chemical tied to lower child IQ. The pesticide chloropyrifos, polyfluoroalkyl chemicals, the antibacterial chemical triclosan and phthalates found in vinyl plastics and personal care products also had IQ-lowering effects.

So now that we know BPA is just one of at least a thousand chemicals or chemical mixtures that can tinker with our bodies’ delicate hormonal systems, what are the other major culprits setting us up for disease?

Endocrine-disrupting chemicals (EDCs) like phthalates, triclosan and even compounds detected in fish you should never eat are among the 85,000-plus manufactured chemicals in use in the United States. They’re found in everyday products and throughout the environment. For instance, did you know that things like atrazine increase tap water toxicity? It’s true.

Research spanning the last 25 years implicates endocrine disruptors in many health problems, including male reproductive disorders, premature death, obesity and diabetes, neurological impacts, breast cancer, endometriosis, female reproductive disorders, immune disorders, liver cancer, osteoporosis, Parkinson’s symptoms, prostate cancer, and thyroid disorders.

Our current laws clearly aren’t working, and policies are needed to protect people from the harmful consequences of EDC exposure. Until Congress makes it illegal for companies to put such toxic ingredients in our products, it’s unfortunately up to us to do our best to avoid hormone-disrupting chemicals. (1) But it certainly makes a strong case for electing officials who back meaningful chemical reform, doesn’t it? It seems unfair busy families should have to go to these lengths just to stay safe.

What Do Endocrine Disruptors Do?

First we need to ask: What is an endocrine disruptor? According to the National Institute of Environmental Health Science, endocrine disruptors are chemicals that may interfere with the body’s endocrine system and produce adverse developmental, reproductive, neurological and immune effects in both humans and wildlife. The damage is believed to be most severe during prenatal or early pregnancy exposure. (3)

“From the day of conception until an individual is born or hatched, the development of each stage of life is fully under the control of hormones.

“Changes that happen during development are far less reversible [than those occurring in an adult]; you can’t go back and rewire the brain.”— the late Theo Colborn, Ph.D., zoologist and founder and president of the Endocrine Disruption Exchange

What Makes Up Your Endocrine System?

Let’s take a step back. How do we define endocrine? What does endocrine mean? The endocrine system, made up of all the body’s different hormones, regulates all biological processes in the body from conception through adulthood and into old age. This includes the: (4)

• development of the brain and nervous system
• growth and function of the reproductive system
• function of metabolism and blood sugar levels

Major components of the endocrine system include:

• female ovaries
• male testes
• pituitary gland
• thyroid gland
• adrenal glands

Other components include the:

• pineal gland
• thymus
• hyperthalamus
• parathyroid glands
• pancreas

Hypothalamus

The hypothalamus links our endocrine and nervous systems together. The hypothalamus drives the endocrine system.

Pituitary Gland

The pituitary gland receives signals from the hypothalamus. This posterior lobe secretes hormones that are made by the hypothalamus. The anterior lobe produces its own hormones. Some of these act on other endocrine glands.

Thyroid Gland

This gland is critical to the healthy development and maturation of humans. It also regulates metabolism.

Adrenal Glands

Made up of two glands, the cortex and medulla, the adrenal glands produce hormones in response to stress. Adrenal glands also regulate blood pressure, glucose metabolism, and the body’s salt and water balance.

Pancreas

The pancreas is responsible for producing glucagon and insulin. Both hormones help regulate the concentration of glucose (sugar) in the blood.

Gonads

The male reproductive gonads are called testes. The female’s reproductive gonads are ovaries. Both produce steroids that affect growth and development and also regulate reproductive cycles and behaviors.

The most prominent gonadal steroids are found in both men and women but at different levels. These include:

• androgens
• estrogens
• progestins

Endocrine Disruptors: The Dose Doesn’t Make the Poison

When it comes to chemicals and toxicology, it seems logical to think higher doses of something are more dangerous because the health impacts are more immediate and obvious (just think about what happens when someone is exposed to high levels of pesticides — immediate poisoning warrants an emergency situation). But when you’re looking at endocrine disruptors, it’s different. Even seriously tiny doses can lead to devastating health effects. But sometimes these health impacts don’t show up for years or even decades down the line after exposure. And unlike high-dose poisonings, it’s not as easy to make the cause-and-effect connection.

Researchers are making huge breakthroughs showing how endocrine-disrupting chemicals impact human health. And it’s not pretty. (It’s also costing the U.S. health care system a boatload. More on that later).

“For decades, studies of endocrine-disrupting chemicals (EDCs) have challenged traditional concepts in toxicology, in particular the dogma of ‘the dose makes the poison,’ because EDCs can have effects at low doses that are not predicted by effects at higher doses.” — Lauren Vandenberg, Ph.D., lead study author (5)

Our hormonal systems are so delicate that even tiny exposures to endocrine-disrupting chemicals at key points of development could set us up for disease later in life. We’re taking exposures measured in the parts per billion. To put that into context, it’s like one drop in 20 Olympic-sized swimming pools.

Member scientists of the Endocrine Society issued a report in which they claim:

“We present the evidence that endocrine disruptors have effects on male and female reproduction, breast development and cancer, prostate cancer, neuroendocrinology, thyroid, metabolism and obesity and cardiovascular endocrinology.” (6)

Related: Obesogenic Exposure: Top 7 Obesogens that Lead to Weight Gain & Obesity

The ‘Dirty Dozen’ Endocrine Disruptors

With more than a thousand potential hormone disruptors out there, Environmental Working Group scientists created a list of the 12 most damaging and prominent endocrine disruptors to avoid:

The Brain Drain and Economic Cost of Endocrine Disruptors

The negative health effects of endocrine disruptors are so widespread that endocrine disruptors, according to an analysis in Lancet Diabetes & Endocrinology, cost the United States over 2 percent of its gross domestic product — a median of $340 billion annually. Researchers predict these numbers are even lower than the reality, since only a portion of endocrine-disrupting chemicals were analyzed.

This report is a huge deal because for the first time, we’re able to put a conservative estimate on how the ingredients in many everyday products are costing us our health (and money to treat). (7) In my opinion, it just doesn’t seem fair that companies get to profit from this while the citizens are stuck with the bill and illnesses. 

Avoid Plastics

Plastics contain endocrine disruptors that leach into food and water, particularly when heated. Opt for glass when possible, and don’t heat food in plastic containers or coated paperboard. University of Missouri analysts studying breast cancer growth found that a brand of water bottled in plastic caused a 78 percent increase in the cancer cell proliferation. (8)

Grecian researchers at the University of Ioannina found that after heating olive oil for 10 minutes at full power, 604.6 milligrams of the plasticizer DOA leeched from the plastic wrap into the oil. (9) Researchers Oi-Wah Lau and Siu-Kay Wong found that the fat content in cheeses caused the migration of plasticizers from cling wrap to increase exponentially: 60 percent after 10 minutes of microwave heating. (10)

Take on BPA

This is one of the worst hormone disruptors out there, in my opinion. Animal studies suggest exposure to it today can actually impact three future generations. (11) It’s clear we need stronger chemical reform laws to protect us from these widespread threats.

In the meantime, avoid canned food and instead choose fresh or frozen.

And just eat less packaged foods in general. In 2016, EWG found 16,000 foods and drinks that come in cans, bottles and jars could contain the estrogen-like chemical BPA. The EWG report found BPA is commonly used in:

• The lids of glass jars for baby food, pickles, jelly, salsa and other condiments
• Aerosol cans for whipped toppings and nonstick sprays
• Bottles and tins of cooking oil
• Aluminum beverage cans, metal coffee cans and even beer kegs (12)

Use Safe Household Cleansers

Avoid phthalates and other hormone disruptors by making your own cleaners. Buy environmentally safe laundry detergents and dishwashing liquid. You can also make your own cleansers of every type, like all-natural homemade laundry soap, homemade oven cleaner and homemade household cleaner. Back off on the antibacterial soaps and cleaners, and use less chemical disinfectants.

The FDA is banning triclosan and more than a dozen other antibacterial ingredients, but many will be on the market until September 2017. The replacement ingredients may not be necessary or safe, either, so just stick to regular Castile soap and water.

Rethink Your Birth Control

Choosing a more natural approach to birth control is safer than hormonal forms of contraception, especially since we now know birth control causes depression in some women. Conventional birth control pills work by putting synthetic forms of estrogen and progestin into the body. Adding unnatural hormones throws off the natural hormone balance in the body, resulting in unwanted birth control side effects. Condoms and non-hormonal IUDs are other options to consider. 

Read Your Health and Beauty Product Labels

The average person uses nine different personal care products a day that contain a whopping 126 different ingredients, according to EWG. (13) While the list of hormone-disrupting chemicals in cosmetics is long, here’s a great trick to quickly weed out products that likely contain endocrine-disrupting phthalates. Look on the ingredients list. If you see “fragrance” or “parfum,” avoid it. Those are catch-all terms that can include 3,000+ chemicals that often include phthalates.

You can also rate your current personal care products and find safer ones at Environmental Working Group’s Skin Deep Cosmetic Safety database.

Change Your Diet

What we eat and drink has a great deal to do with how many hormone disruptors we end up with. Anti-estrogenic diets have three major components: eating farther down on the food chain, eating less processed and chemically laden foods, and supplementing your diet with compounds that decrease estrogen excess and help your body to eliminate added hormones.

• Avoid processed and refined foods. Besides the many food additives and chemicals that processed and refined foods contain, the lack of fiber and extra sugar overwhelm your colon and liver so that circulating hormones are reabsorbed rather than eliminated.
• Avoid pesticides and herbicides. Buying organic can limit your intake of endocrine disruptors in and on fruits and vegetables.
• Buy pasture-raised animal products. Your best bet is to connect with a local farmer and learn about their farming practices. The ultimate goal is for the animal to to eat a natural, pesticide- and GMO-free diet. If that’s not possible, look for “American Grassfed” products or “Animal Welfare Approved.” When it comes to eggs, remember that “free-range” doesn’t necessarily mean that animals have access to grass. For eggs, pasture-raised and organic is the gold standard. “Natural” means nothing, so don’t trust that on the label.
• Eat detox veggies. The more fresh vegetables you eat, the lower you’re eating on the food chain. Toxins accumulate in the tissues of animals. Fresh veggies have a whole host of health benefits, as well as the ability to deflect excess estrogens. Cruciferous veggies, such as broccoli and cabbage, contain flavones and indoles that are particularly effective at battling estrogen excess. And, of course, avoid the high-estrogen foods.
• Buy local. Local farm methods are more transparent and accountable than big industry. They’re often a safer bet even if they haven’t been certified organic. DDT was banned as a pesticide in the U.S., but we still produce it and sell it to other countries. Much of the produce on our supermarket shelves comes from overseas. Megafarms in the U.S. regularly use estrogen in their feed for cattle, pigs and chickens.
• Avoid soy. We’ve all come to think of soy as a healthy alternative for protein and calcium. In fact, as a subsidized crop, soy has become so prevalent in so many foods that allergies are on the rise. It hides on labels as hydrolyzed vegetable protein, lecithin, starch and vegetable oil. Soy is a source of phytoestrogens. Because we are exposed to it so much in all of our foods (and health and beauty products), it’s becoming an endocrine disruptor (fermented soy has less detriments and more nutrients).

Chemicals might be just about everywhere, but you can make simple changes that greatly reduce your personal load of endocrine disruptors and what you pass on to your children.

Read Next: 10 Ways to Balance Hormones Naturally

The post How Endocrine Disruptors Destroy Your Body + The Dirty Dozen to Avoid appeared first on Dr. Axe.

Despite all the warnings in recent years that sitting too much is ruining American’s health, most people are doing just as much sitting, or even more, than ever before. An investigative study published in April, 2019 in The Journal of the American Medical Association (JAMA) found that from 2001 to 2016 the amount of time that both adults and adolescents living in the U.S. spent sitting has remained “high and stable.”

The average American now spends at least 6 to 8 hours per day being sedentary, most of the time which is spent watching television or videos, and using the computer, both at work or school and during leisure-time.

Too much sitting doesn’t just put you at risk for problems like weight gain, bulging disc and tension headaches — it’s now considered to be as dangerous as smoking.

But guess what? You may be able to eliminate your increased risk of early death caused by too much sitting at work by exercising for one hour a day.

That’s the verdict a team of scientists came to after publishing a paper in 2016 reviewing 16 other studies looking at more than 1 million people’s sedentary behaviors and death risk. That news may come as a wave of relief, especially if you’re reading it, well, sitting behind a screen.

Main Takeaways

The JAMA investigation mentioned above, which included 51, 896 participants, tracked levels and changes in sedentary behaviors among the U.S. population from 2001 through 2016.

Here are some of the key findings from the JAMA study regarding how much sitting Americans are doing on average each day:

• It was found that about 65 percent of the population sat watching television or videos for at least two hours/day.
• Time spent using the computer outside of school or work for at least one hour/day increased from 2001 to 2016. An estimated 56 percent of children, 57 percent of adolescents and 50 percent of adults now spend more than 60 leisurely minutes on their computers daily.
• Estimated total sitting time also increased during this time period. The average time spent sitting went from 7 to 8.2 hours/day among adolescents, and from 5.5 to 6.4 hours/day among adults.

Too much sitting is now linked to a host of diseases, including diabetes, certain cancers and heart disease. And get this: The lead author of one study reviewing studies of over a million subjects combined, stated that about 300,000 cases of dementia could be prevented each year if everyone lived physically active lives.

Here’s the good news: Researchers involved in another series of studies found that at least an hour of moderate-level physical activity a day (things like cycling at about 10 mph or brisk walking) could cancel out the increased risk of death associated with a sedentary lifestyle.

For the purposes of this study, they found one hour of exercise canceled out the negative effects of sitting 8 hours a day, something that’s all too common in office settings. The study found exercising an hour did not completely eliminate the risk associated with increased sitting due to too much TV time, though.

Below are key insights are from the “Too-Much-Sitting Study Series”:

• People who sat for 8 hours a day — but were physically active — enjoyed a much lower risk of death compared to people who sat for fewer hours a day, but were not physically active. This drives home the importance of physical activity, no matter how many hours a day you sit. The benefits of exercise are far-reaching.
• Physical inactivity costs the world economy $67.5 billion a year in lost productivity and healthcare costs.
• Physical inactivity is linked to more than 5 million deaths a year.
• A minimum of one hour of physical activity a day eliminated the increased risk of death associated with sitting for 8 hours a day. That’s powerful!
• People who sat for long periods of time and also lived inactive lives faced the greatest risk of death.
• Only about 25 percent of people in the study met the minimum one-hour-a-day exercise threshold to eliminate the risk of death associated with sitting 8 hours a day.
• This study suggests the World Health Organization’s guidelines of 150 minutes of physical activity per week is simply not enough for office workers or others who are chronic sitters.
• 80 percent of students worldwide are not exercising enough, meaning they aren’t getting the WHO’s recommended 150 minutes of weekly moderate intensity exercise.

Related: Longevity: The Keys to Slow the Aging Process

Too Much Sitting: Can Exercise Reverse the Damage?

While the large review study we discussed earlier provides science-backed inspiration to get moving, there’s conflicting evidence regarding how big of a role exercise plays in reversing the damage created by too much sitting. For instance, the American Heart Association says exercise isn’t an antidote for too much sitting and that we need to find ways to reduce sedentary time, too.

That same idea is echoed in a 2014 report published in Mayo Clinic Proceedings, where researchers discovered that two hours of sittings erases the cardiovascular benefits gained from 20 minutes of exercise.

In 2015, Toronto researchers published another large review study and concluded that too much sitting is detrimental to your health, regardless of exercise. Of course, exercising helps blunt the effects, but not completely, according to this study.

Another interesting nugget of data to come out of this study? Prolonged sitting (characterized as 8–12 hours or more of sitting a day) increases your risk of developing type 2 diabetes by a whopping 90 percent.

In other words, it’s not one or the other. Numerous studies continue to show that we need to exercise more and sit less if we want to prevent disease development and live a long life. It’s really that simple.

How to Eradicate Too Much Sitting

With too much sitting now as life threatening as smoking, we need to take every opportunity to get more movement into our lives. That doesn’t mean you have to sign up for marathons, but it does mean that sitting too much needs to be avoided at all costs.

A statement published in the British Journal of Sports Medicine recommends that people with sedentary jobs work on accumulating at least two hours a day of standing and strolling during working hours. Whether at work or not, you can employ the exercise hacks below to get moving more.

Try doing simple exercises at your desk, standing up at a standing desk for part of your workday, walking during your kids’ dance or soccer practice, parking further away from stores when you’re errands, or squeezing in a quick burst training workout at home when you’re really time strapped helps.

Here are some other ideas for squeezing in more movement:

• Have moving meetings with your coworkers
• Request a standing workstation
• Take foam rolling breaks or simply get up and stretch
• Take an exercise class during your lunch break, or just go outside and walk
• Talk on the phone while walking around the house instead of sitting on the couch
• Pick up your lunch instead of ordering delivery
• Do calisthenics instead of lounging while watching TV
• Try Fartlek workouts if you want to make running more fun
• Avoid mindless surfing on the internet, watching lots of videos, and scrolling through social media on your phone when at home. Instead, take a walk outside, do some yoga at home, or play with your kids or dog.

Final Thoughts

• An investigation published in JAMA in 2019 found that from 2001 through 2016, the estimated prevalence of sitting and watching television or videos for at least 2 hours per day generally remained “high and stable” among people living in the U.S. The estimated prevalence of computer use during leisure-time increased among all age groups, and the estimated total sitting time increased among both adolescents and adults.
• Many studies have found evidence that even if you exercise, sitting for many hours each day is detrimental to your health, increasing your risk for pain, diabetes, weight gain, headaches and more.
• Avoiding too much sitting can be quite a task, particularly for people who commute to office-based jobs. But when you look at the statistics — that physical inactivity is now blamed for 5 million deaths a year — it’s clear we need to get up and moving however — and whenever — we can.
• It’s not all or nothing. Even if you can’t exercise an hour a day, doing any form of physical activity can help blunt some of the damage done by excess sitting.

The post Americans Sitting More Than Ever, Greatly Raising Risk of Early Death appeared first on Dr. Axe.

The claims are quite bold to be sure: “Lipozene can help you lose weight without ever changing your diet or exercising, and customers can’t stop raving about how great it works in their Lipozene reviews.”

As you know, I’m not a huge fan of “miracle” supplements, even a fiber supplement, that make grandiose claims and have little to no evidence to back up their praises.

Lipozene, a popular weight loss supplement, is a purported “weight loss supplement” that’s been on the market for well over a decade, like other weight loss pills. The major selling point seems to be the fact that the only active ingredient in Lipozene is glucomannan, a plant-extracted fiber that comes from the konjac plant, aka elephant yam. Glucomannan absorbs water and has some potential health benefits.

But does Lipozene work? Let’s look at the facts, the customer Lipozene reviews, what science has to say, and whether or not you should consider Lipozene in your supplement regimen.

What Is Lipozene?

This brand-name weight loss supplement, also known as Amorphophallus Konjac, is actually made with a fiber, glucomannan, derived from the konjac root found in parts of east Asia.

People in China, Japan and other parts of southeast Asia have used konjac root products, such as the konjac sponge, for centuries as part of traditional Chinese medicine to detoxify the body, suppress tumors, achieve blood stasis (a tenet of many diseases, according to ancient practices, that involves the proper movement of blood through the body), eliminate phlegm, treat asthma and cough, correct skin disorders and burns, treat hernia, and reduce breast pain. (1)

Since being introduced in the 1990s to western countries, glucomannan products are used for resolving constipation, regulating cholesterol, treating insulin resistance, managing type II diabetes, weight loss, diverticular disease, treating hypoglycemia and naturally solving type I diabetes. (2)

By developing Lipozene using only this one active ingredient, Obesity Research Institute LLC claims that customers can naturally lose weight (proven by clinical studies!) without changing lifestyle habits or eating different foods. This fat burner has, according to the Lipozene website, sold over 25 million bottles. Lipozene hosts many late-night infomercials to share the “incredible” results.

The company name is a bit misleading, however, as this “research institute” is not known to conduct any actual research and functions only as a sales organization for two products: Lipozene and MetaboUP Plus.

In addition to glucomannan, Lipozene tablets contain inactive ingredients composed of gelatin, microcrystalline cellulose, magnesium silicate, stearic acid, titanium dioxide and FD&C Blue No. 1. (3)

The recommended dosage of Lipozene is two capsules, 30 minutes before meals, up to three times per day. This equals 4.5 grams of glucomannan, which is slightly higher than the tolerable daily dosage of the root. (4)

How does Lipozene work? Well, glucomannan is an insoluble fermentable dietary fiber, in contrast to a soluble fermentable fiber or soluble fiber, that travels through the stomach without breaking down. More than most other high-fiber products, glucomannan has an astounding ability to thicken substances. When Lipozene tablets hit the stomach, they expand stomach contents and suppress appetite, resulting in a “full” feeling after a very small meal.

As the product travels through your digestive system, it activates the bowels to move more rapidly, another method by which Lipozene can result in a loss of pounds.

Because of its health-related claims, Obesity Research Institute has been the brunt of various federal warnings and class action lawsuits.

In 2005, the Federal Trade Commission (FTC) fined the company for false advertising to the tune of $1.5 million for claims made about FiberThin and Propolene, both of which are other glucomannan-based weight loss supplements previously sold by the Obesity Research Institute. The main violations involved are known as “Red Flag” claims, which refer to unsubstantiated assertions that a product results in major weight loss without dietary or lifestyle changes. (5)

A group of customers successfully sued the makers of Lipozene in 2011 for false advertising with no real results, resulting in a $5 million payout. (6) Another lawsuit was filed in 2016 claiming Lipozene is still violating the 2005 court order by the FTC by continuing to falsely market its products to have unproven results. (7)

Two manufacturers received warning letters from the U.S. Food and Drug Administration (FDA) in 2014, one due to improper labeling that would classify Lipozene as a “drug” (since glucomannan is not an FDA-approved medicinal ingredient) and the other about insufficient testing methods. (8)

What the Customer Lipozene Reviews Say

Depending where you look, customers are all over the board when it comes to Lipozene. On its own website, Lipozene boasts the hundreds of four- and five-star Lipozene reviews, alongside which are a few low ratings. Customers claim everything from three-digit weight loss numbers to the ability to eliminate medications for diabetes, as well as complaints on occasion about little to no results or poor customer service. (10)

It’s a bit of a different story on Amazon, where the Lipozene review rating is only 2.5/5. The majority (49 percent) of Lipozene reviews are one-star, with 19 percent of reviews giving it five stars and a smattering of the in-between ratings.

Some of the negative Lipozene reviews call it a “waste of money” and “very disappointing,” warning customers not to order it based on bad customer service experiences and a lack of effectiveness. More than 200 positive reviews rave about losing 10 pounds in just a week, immediate results, a total loss of over 100 pounds and a lot of general praise. (11)

Consumer Health Digest shows an 81 percent positive rating for Lipozene reviews. (13)

Other retailer websites have a mixture of positive and negative feedback about Lipozene, which is not uncommon for most weight loss supplements, due to how each person’s body reacts differently to substances.

What the Science Lipozene Reviews Say

OK, so the customers aren’t exactly in agreement, but there seems to be at least a good number of Lipozene review sources with positive results. But does Lipozene work, according to science?

To be honest, these results are mixed here as well. Another complication of parsing through all the studies out there is that they are specific to glucomannan, which you can purchase in supplement form for up to half the cost of brand-name Lipozene (and not all of which contain the same inactive additives).

Overall, a review of available data on glucomannan and weight loss conducted in 2015 found that there is some evidence that supplementary glucomannan might reduce body weight in “otherwise healthy overweight or obese adults,” although these results did not extend to reducing BMI. (14)

A study in Norway tested glucomannan for weight loss and found it resulted in an approximate loss of 0.8 kilograms/week (about 1.76 pounds) versus placebo. (15) In 2008, Spanish researchers also discovered a weight loss correlation, as well as a reduction in LDL cholesterol and improved satiety (the feeling of being full). (16)

However, other results conflict with these results. Rush University conducted a study including 53 participants that found glucomannan to be well-tolerated but not to result in any significant weight loss versus placebo. (17) A review of nine studies in 2014 came to the same conclusion. (18)

Does Lipozene Work?

That’s really the million-dollar question, isn’t it? (Or, based on Lipozene’s payouts to date, the $6.5 million question.)

Ultimately, there is no sufficient evidence to suggest Lipozene works any better or worse than dietary and lifestyle adjustments alone would to stimulate weight loss.

In an interview with the Los Angeles Times about Lipozene claims, Vladimir Vuksan, a nutritional sciences professor at the University of Toronto, explains that through two decades of researching glucomannan and other nutritional fibers, he has found the small doses in Lipozene have shown no evidence of “significant weight loss.” (19)

According to Vuksan, it would take between 20 and 30 grams of glucomannan each day to lose substantial amounts of weight — an amount that would cause your gut to “explode,” in his words.

Is fiber an integral part of losing weight for many people? Yes.

Does one fiber have the ability to drain fat off your body? No.

The bottom line here is that Lipozene alone likely does not have the immediate results of weight loss that the makers insist. When asking, “Does Lipozene work?” remember that there truly is not one single thing that will truly aid in safe, lasting weight loss. Rather, losing weight by eating whole, life-giving foods and exercising wisely, combined, is the only really effective way to do it.

Is Lipozene Safe?

Compared to many of the dangerous weight loss supplements on the market, Lipozene is relatively safe. However, there are some minor issues to consider.

Because glucomannan expands in liquid (the dosage instructions include taking Lipozene with at least eight ounces of water, 30 minutes before meals), one danger it poses is a choking hazard. Dry-swallowing Lipozene can result (and has) in choking over expanding fiber.

Overdosing on Lipozene could potentially cause intestinal blockages, although no public reports exist where this has occurred.

Anecdotal reports include complaints of migraines, nausea, extreme dizziness, heartburn and stomach discomfort when taking glucomannan supplements (not necessarily Lipozene). (20) At least one person has reported internal bleeding.

Because of the way glucomannan expands and inhibits appetite, one real concern I have for people taking these supplements is a lack of nutrition. Appetite suppression can serve some people who regularly overeat unhealthy foods, but taking Lipozene along with a healthy diet could actually result in less absorption of valuable vitamins and other nutrients, as well as under-eating.

Don’t forget, eating the right, nutrient-dense foods is much more important than eating less calories, especially if the “less calories” you’re eating still include empty foods like french fries and processed sugars.

One last reason I believe Lipozene may not be safe, particularly over a long period of time, is that one inactive ingredient Lipozene contains is FD&C Blue No. 1. The Environmental Working Group’s Skin Deep database of cosmetics ingredients rates FC&C Blue No. 1 as moderately worthy of concern because of the risks of biotoxicity, accumulation in the body and an incomplete body of evidence about carcinogenicity. (21)

Potential Health Benefits of Lipozene

When it comes to Lipozene, there are some benefits to note, as well as possible side effects. It’s very important to remember here that the benefits listed all refer to Lipozene’s only active ingredient, glucomannan. There are no listed studies that investigate Lipozene tablets specifically, and other methods of consuming glucomannan will afford the same results (potentially without the added side effects).

1. Constipation Relief

It’s possible that glucomannan, like that found in Lipozene, might relieve constipation. A variety of studies show it has the ability to encourage bowel movements and release stubborn waste. (22, 23, 24)

This seems true for both adults and children, though I do not recommend providing Lipozene pills to children in any case — or adults for that matter. (25)

2. Lowered Heart Disease Risk

Limited evidence has found that glucomannan products have the ability to positively alter some heart disease risk factors. One study found that glucomannan supplementation lowered LDL cholesterol and high triglycerides. (26)

Another report suggests that glucomannan might improve gut health and improve metabolic syndrome factors. (27)

This might be because of the way glucomannan can potentially increase the activity of an antioxidant in the body known as glutathione peroxidase. This antioxidant protects from oxidative damage caused by free radicals and may improve heart disease, cancer and other disease risk. (28)

3. Improved Diabetes Symptoms

A well-documented feature of glucomannan is its ability to improve diabetes symptoms and risk factors. In addition to lowering LDL cholesterol and triglycerides, glucomannan has been found to lower fasting blood sugar levels, according to research. (29)

In general, it’s acceptable to assume glucomannan might have mild to moderate benefits for those suffering from diabetes, including high-risk patients. (30)

4. Weight Loss

Some of the above studies have also found minor weight loss benefits by using glucomannan products like Lipozene. This is most likely due to two factors.

For one, Lipozene does increase satiety, the feeling you get when you’re full of food, without actually eating as much as it would normally take. (31) Like I mentioned above, this is not always a great way to lose weight because it doesn’t involve eating better food, just a smaller amount.

The other weight loss factor is that some evidence finds glucomannan causes some fat and protein not to digest entirely but pass through the system unprocessed. This means that if you eat, say, 1,000 calories in a meal, you may not absorb all the protein and fat, only getting 700 of those calories (in this arbitrary example). (32)

Again, there are better and more lasting ways to lose weight that involve eating the kind of protein, fat and other nutrients you want to absorb.

Side Effects of Lipozene

1. Constipation

Yes, you read that right. While glucomannan products tend to have a constipation relief effect, other individuals find the opposite. In Skinny Betty’s Lipozene review above, she also recounts her own personal story of severe constipation resulting in anal fissures after a month of Lipozene supplements.

If that sounds awful, it’s because it is. While this severe of a reaction is not experienced by the majority of people taking Lipozene, it may be a risk.

2. Diarrhea

Generally another common issue with too much fiber, diarrhea can occur when your body produces the water necessary to remove the excess fiber, resulting in painful diarrhea.

Among the online customer Lipozene reviews, diarrhea was one of the most common complaints, with some people insisting they were unable to attend work or other normal activities because it was so constant.

3. Choking

Dry-swallowing Lipozene or other glucomannan supplements can often result in choking as the liquid in the throat causes the major expansion of this fiber.

Dosage instructions always include drinking the tablets/capsules with an eight-ounce glass of water, which not only helps the fiber absorb in your stomach and curb appetite, but also ensures enough hydration for the pills to reach the stomach without expanding.

4. Abdominal Discomfort

Another recorded side effect of Lipozene is abdominal discomfort, including everything from excess flatulence to potential intestinal blockage from expanding fiber.

5. Dizziness

A few anecdotal reports show complaints of vertigo within short time periods of beginning a Lipozene regimen. While there is no evidence to determine why this might happen, it’s possible a lack of nutrition could lead to that lightheaded feeling.

6. Unhealthy Weight Loss

Above all, my biggest concern with Lipozene is the way it encourages you to curb eating altogether. Several individual customers said in their Lipozene reviews that they were excited because they had been able to go “X” number of days without food.

Starving the body is not a good way to lose weight. Yes, you may shed pounds, but it’s not the way to go about it. Weight loss by starving yourself is not sustainable, nor helpful in reducing your risk for illness and disease.

Should You Take Lipozene?

I see no reason to recommend Lipozene. It might be a way to lose weight fast, but diet pills are generally just not the way to do it if you actually want to keep weight off.

While I do believe occasionally consuming glucomannan as a powder or flour (mixed into smoothies is one great method) can be beneficial for a few reasons, I recommend staying away from capsule and tablet versions of glucomannan, including Lipozene.

If you’re interested in the ingredient but are wary of supplements, you can try shirataki noodles, made with glucomannan.

Better Alternatives to Lipozene

Want to burn fat the healthy way? There are some incredible nutrients and supplementary items you can add into your diet and lifestyle, proven to make a difference.

• Fat-Burning Foods — Let’s be honest, losing weight has a great deal to do with the food you eat, far more than some “magic” pill. Try consuming apple cider vinegar, bone broth, chia seeds, chicken, coconut oil and other great fat-burning foods.
• Conjugated Linoleic Acid — The name sounds a bit intimidating, but conjugated linoleic acid (CLA) is a polyunsaturated fat that the body can’t produce on its own and must receive in the diet. Great sources of CLA include full-fat dairy, beef and butter.
• Grapefruit Essential Oil — Using grapefruit essential oil can boost metabolism, reduce appetite cravings safely and gently increase energy levels.
• Herbal Teas — Teas, like matcha green tea, roobios tea and yerba mate, contain antioxidants helpful for weight loss as well as anti-aging.
• Probiotics — Quality probiotic supplements and foods promote proper bacteria in the gut and are associated with better weight loss and lowered risk of obesity. (33)
• Chromium — At the proper doses, chromium supplements can increase lean muscle, reduce food intake and promote fat loss.

Healthier Ways to Lose Weight and Keep it Off

Long-term weight loss is more of a marathon than a sprint — we’ve all heard phrases similar to this one, but are we taking them to heart?

Although it can be difficult to take that first step, the best way to begin is the look at the habits you have that are behind your weight gain.

Do you eat fast food? Are you loading up on refined carbohydrates and sugar on a regular basis? Do you drink diet soda, thinking the lack of calories will help you lose weight? Have you introduced whole, life-giving foods like fruits, vegetables, healthy fats and grass-fed meats into your diet? Do you cook most of your food at home? Do you exercise?

Herein lies a major reason it’s so hard to get rid of stubborn fat — a lot of changes at once becomes overwhelming.

Instead of staring at an endless list of things you have to change, start with one. Kick the soda (or diet soda), and replace it with filtered water and some kombucha for the fizz you might miss. Give yourself small goals to reach, like only going out to eat once a week if you normally go out three times. Thoughtfully purchase groceries and cook at home, considering the things that you know to do but tend not to follow through.

By slowly changing your lifestyle, rather than crashing through diet after diet, you’ll be able to lose weight and keep it off. I’ve seen it happen many times. As you begin making these small changes, you begin to recognize how much better you feel and then want to continue changing the habits that still weigh you down.

Precautions

If you choose to use Lipozene, you should be aware of a few precautions.

Lipozene may interact with Starlix and other medications for diabetes because they may low already lower blood sugar. If you are taking medications for diabetes or regularly have low blood sugar, consult your physician regarding the interactions of these medications and supplements. (34)

In fact, the way that glucomannan can inhibit the stomach from fully breaking down nutrients and other substances means any oral medication may not be able to totally break down and absorb into your system. Again, you should always consult your doctor before beginning any new supplements, such as Lipozene, to confirm how it could interact with your medications and personal body chemistry.

No studies have been conducted on the safety of Lipozene for pregnant or nursing mothers. If you are pregnant, nursing or intend to become pregnant, it’s best to avoid Lipozene altogether.

Final Thoughts

Lipozene is a weight loss supplement sold by Obesity Research Institute LLC. Its only active ingredient is glucomannan, a fiber of the konjac root, commonly used in ancient Chinese medicine. While there are pure glucomannan supplements on the market, Lipozene markets and sells its products for 50 percent to 200 percent more of the price of these other products.

Customer Lipozene reviews are all over the place, with some people insisting it’s a miracle, while other Lipozene reviews see no weight loss whatsoever. Still others experience side effects that they lay out in their Lipozene reviews.

The science supports a potentially moderate amount of weight loss when using glucomannan supplements, as well as a few benefits for diabetes and heart disease risk factors. However, no individual studies have been done on Lipozene itself.

While Lipozene side effects aren’t as dire as many weight loss supplements on the market, they still cause reason for some concern. These side effects can include constipation, diarrhea, abdominal discomfort and intestinal blockage, choking, and improper nutrient absorption.

Does Lipozene work? Possibly, in proper doses, for some people, Lipozene might encourage marginally more weight loss than previously experienced. However, there are healthier ways to lose weight and keep it off. If you want to try glucomannan, there are alternative ways to consume it through your diet, including powder, flour and shirataki noodles.

The post Lipozene Reviews: The Truth Behind This Weight Loss Supplement appeared first on Dr. Axe.

Experts agree: There may be multiple causes for the rise in obesity in recent decades, but one major factor is the drastic increase in portion sizes.

This holds true for home and restaurants meals. But the fact we eat away from home so frequently plays a big role in American’s expanding waistlines. Americans (and people in most modern countries) all too often fill our diets with what scientists call “high energy density foods,” which represent items like fast food, fried dishes, and foods with empty calories and few nutrients like sodas, French fries and white breads or pastas. (1)

The truth is that both children and adults will eat more when more becomes available — a phenomenon known as the “portion size effect.” (2) Being aware of portion sizes and other environmental cues is important in fighting weight gain and the obesity epidemic.

Why? This might surprise you, but our internal sensors that tell us when we’ve had too much food we are, well … easily fooled. Particularly in the long-term, our appetite is influenced much more by external stimuli — what we see, taste, touch and smell — than it is by some internal mechanism. (3) Of these senses, what we see on our plate is the most powerful factor in how much we’ll actually end up eating. (4)

Have portion sizes been this way forever? Are there ways to combat the portion size effect? Let’s take a look.

The History of Portion Sizes

Portion size increases are no recent thing — one study examined 52 paintings of The Last Supper created between 1000 and 1900 AD and found that the size of the main meal and bread depicted increased significantly, particularly after the year 1500. (5)

Somewhere around the 1970s, portion sizes began to grow disproportionately for the majority of items and restaurant meals. The rise was most rapid in the 1980s and continues to increase as the average body weight of Americans rises.

As of the early 2000s, there were several common culprits for individual portion sizes that vary greatly from what the United States Department of Agriculture (USDA) deems a single portion. Some of these items which are commonly mislabeled with serving sizes larger than USDA or Food and Drug Administration (FDA) standards include.

According to one review published in 2002: (6)

“In contrast to practices that were common just 15 to 25 years ago, food companies now use larger sizes as selling points (e.g., Double Gulp, Supersize); fast-food companies promote larger items with signs, staff pins, and placemats; manufacturers of diet meals such as Lean Cuisine and Weight Watchers frozen dinners advertise larger meal sizes; restaurant reviews refer to large portions; and national chain restaurants promote large-size items directly on menus. Restaurants are using larger dinner plates, bakers are selling larger muffin tins, pizzerias are using larger pans, and fast-food companies are using larger drink and french fry containers. Identical recipes for cookies and desserts in old and new editions of classic cookbooks such as Joy of Cooking specify fewer servings, meaning that portions are expected to be larger.

Another indicator of the trend toward larger portions is that automobile manufacturers have installed larger cup holders in newer models to accommodate the larger sizes of drink cups. Overall, our observations indicate that the portion sizes of virtually all foods and beverages prepared for immediate consumption have increased and now appear typical.”

As I mentioned, the trend towards eating outside the home has also played a part. In 1977, about 23 percent of calories were consumed away from home, but nearly 34 percent were consumed elsewhere by 2006. (7) Eleven percent might not sound like a huge figure, but considering that many less expensive and/or chain restaurants frequently hand you a plate of food in excess of what a true single serving should be, this makes a big difference.

Portion Sizes: 10 Ways to Trick Your Brain into Eating Less

What’s the best way to retrain your brain into eating less food — or eating more of the nutrient-dense, low-calorie foods that contribute to a healthy body? I’ve included several specific tips below, but it all comes down to mindful eating. If you want to decrease how much you eat, you’’ll need to begin with intentionality, which will take time and effort.

1. Pay Attention to Portions

Okay, it probably sounds too simple, but the number one way to eat less is to … eat less! Don’t trust yourself to free-feed/self-serve and control portions without knowing the appropriate size first. Particularly when making food at home, eating at buffets or continental breakfasts and when serving your kids, look at packages or do a quick online search for the appropriate serving size. If a serving is one-third of a package, don’t eat the whole thing.

Adults and children will both eat more when more food is in front of them — this is one way your body is pretty bad at self-regulating. (8, 9) And guess what — this is true sometimes even if the food doesn’t taste great.

Because restaurants can make this very difficult, I suggest starting a meal by using my next tip…

2. Look at the Nutrition Facts

Restaurants can actually decrease how much diners eat by including the calorie count of each meal on the menu. This impact is most drastic when a daily calorie suggestion (typically 2,000 calories/day) is listed on the menu. (11, 12)

People who are already overweight statistically underestimate how many calories are found in larger meals, especially when it comes to fast food (which you should avoid anyway). (13)

Don’t see it on the menu? Google it. Most major restaurants have nutrition facts available online or can provide it when asked.

If a meal where you’re eating contains a huge amount of calories (usually, a red flag goes up for me when I see a number over 700 to 800 in one meal), decide before you start eating to do some portion control. Ask for a to-go box and portion out a third to a half of your meal before you start eating to remove the visual cue of more food.

When grocery shopping, reading nutrition fact labels is one major way to not only avoid exceptionally high-calorie foods, but also to make sure you’re avoiding the worst ingredients found in many foods.

3. Eat in Bright Areas

Candlelit dinners might be romantic, but they’re also probably more calorie-rich. In one trial, subjects were asked to eat in total darkness. Compared to the group who ate in the light, those in darkness consumed 36 percent more food — and they had no physical indication that they were more full or shouldn’t order dessert. (14)

Instead of finding yourself in a dark room in front of your TV, try practicing mindful eating by sitting at a table in the light and focusing on your meal, then doing entertainment later. If you’re in a dark restaurant, don’t become lax with figuring out the true serving size for what you’re eating.

4. Snack Thoughtfully

People tend to trust packaging, which is usually not a bad thing. However, a lot of snacks are “individually sized” in larger-than-necessary serving sizes. You’ll probably eat more of the same snack if a “single serving” is increased in size and served in a bigger container. (15)

This is due to something called “unit bias” — our brains see one individual thing as the same density, even if one is smaller. Offered five mini pretzels or five normal-sized pretzels, a person will probably eat the entire serving of both, which means people eating the larger pretzels consume more calories. (16)

When considering snacks, don’t let your brain fool you. Take the time to count out a single serving and avoid eating out of large containers like a chip bag.

This leads me to recommend…

5. Start Meal Planning

Putting a single serving of a snack into a snack baggie is a great way to control the portion sizes you consume, but this isn’t limited only to snacks. When you take the time to meal plan and prep in bulk, you can much more easily stop yourself from overeating.

By meal planning, you can go ahead and clean your plate, like Mom always told you to do. Typically, people decide to finish the entire meal in front of them before taking the first bite — by having meals ready ahead of time, you practice time-delayed eating and reduce the total amount of food you eat. (17)

6. Eat a High-Protein Snack Before Going Out

Appetizers may not be such a bad idea, after all. When you eat something small before a full meal, you may be able to decrease how much you want to eat when at the main event. This is particularly true when the “pre-meal” includes a lot of protein. (18)

High-protein snacks that might be great to have around, especially if you’re going to a restaurant that offers massive-calorie meals, include things like protein bars, black bean brownies, chia pudding and guacamole-stuffed eggs.

7. Add More Veggies — And Eat Them First

Want to trick your brain into eating more of the good stuff? Add healthy vegetables to your plate in large quantities and start with those. You may not actually reduce how much you eat of the rest of your food, but you’ll eat more of the healthiest items on your plate by simply serving them and eating them first. This holds true with both children and adults. (19, 20, 21)

8. Put Refills and Seconds Out of Arm’s Reach

I’m not calling you lazy, I promise. However, if you put the seconds on the stove rather than on the table, you’ll eat less. One study found a 35 percent decreased intake when food was out of arm’s reach. There was a slightly stronger impact on men. (22)

9. Be Wary of Labeling Bias

Did you know that something labeled “organic” doesn’t mean it’s necessarily low-calorie or even healthy? I highly recommend going for organic whenever you can to avoid dangerous chemicals like Monsanto Roundup; however, it’s easy to let an organic label confuse you. For example, organic cookies are still likely full of sugar.

In one study, researchers found people not only ate more things labeled organic (regardless of health status of the food), but many subjects would even forgo their other efforts to lose weight, such as exercising, after eating something organic. (23)

Don’t let labeling bias fool you — train your brain to be aware of the actual nutritional content of foods, even when they’re organic. Keep reaping the benefits of exercise and other healthy lifestyle practices, too.

10. Use Smaller Plates and Dinnerware

You may have seen this recommendation before, but one easy way to eat less is to use a smaller plate and smaller dinnerware. You simply can’t fit the same amount of food on a small plate as you can a large one, and your brain is happier to see a “full” plate, even if it actually has less calories on it. (24)

Between the 1980s and 2000s, the size of the average dinner plate in the United States went up by an astounding 44 percent, which indicates we’ve become accustomed to larger serving sizes overall.

In one study, less than half of the people served the same food on various dishware even noticed the dishware size differed at all. (25) In another trial, subjects ate more of a snack food when self-serving if the spoon was larger. (16) You’re also more likely to drink more of a beverage from a tall container than a short, wide one. (5)

So, this one is simple — be aware of the size of the plates, cups and dinnerware you’re using, and adjust accordingly (and implement the other tips above) to keep from overeating.

Precautions

I am not typically a fan of calorie-counting because I think it forces you to focus on the wrong thing. Eating nutrient-dense foods is far more important than just knowing you had 1,839 calories in a day. However, there are concerns that arise with portion sizes and the way they may be impacting the obesity epidemic, especially when we’re talking about high-calorie, nutrient-deficient foods.

Instead of being calorie-obsessed, your focus should stay on eating the most nutrient-dense foods you can while also being mindful of your intake.

In addition, there has been some controversy surrounding the work of Professor Brian Wansink of Cornell University, who has conducted a lot of research around the psychology of eating and portion sizes. Some of his studies have been retracted due to shoddy research practices, while others have been upheld. I have not included any retracted studies throughout this article.

Final Thoughts

Portion sizes have increased dramatically since the 1970s and continue to rise, along with the average weight of a US citizen.

There are a number of ways you can trick your brain into eating less food. I suggest you should:

1. Pay attention to portions
2. Look at the nutrition facts
3. Eat in bright areas
4. Snack thoughtfully
5. Start meal planning
6. Eat a high-protein snack before eating out
7. Add more veggies to your plate — and eat them first
8. Put refills and seconds out of arm’s reach
9. Be wary of labeling bias
10. Use smaller plates and dinnerware

Even with these tips, I don’t recommend obsessing over calories. Instead, focus on the nutrient density of what you’re eating and add superfoods and other high-quality items to your plate. The nutrients found in these types of foods will actually help your body stay healthy, not just to keep weight off.

The post Portion Sizes: 10 Ways to Trick Your Brain into Eating Less appeared first on Dr. Axe.

With an alarming obesity rate the affects well more than one-third of U.S. adults, according to the Centers for Disease Control and Prevention (CDC), we’re all familiar with the dangers of obesity. (1) Large weight gain is associated with an increased risk for almost all major chronic diseases, along with an increased mortality rate. But what about something as small as a 10-pound weight gain as an adult? After all, isn’t putting on a few as we age normal?

Well, according to new research released by the American Medical Association, even moderate amounts of weight gain — yes, even just a 10-pound weight gain or less — during early to middle adulthood were associated with a variety of adverse consequences later in life, including an increased risk for many of the chronic diseases associated or exacerbated by obesity. (2)

The Study: What Happens to Your Body When You Have a 10-Pound Weight Gain

The 2017 study led by the Harvard T. H. Chan School of Public Health and Harvard Medical School wanted to determine “the association of weight gain from early to middle adulthood with health outcomes later in life.” Researchers did this by looking at weight change from early adulthood (18 years old for the female participants, 21 for the male participants) to middle adulthood (age 55).

Participants in the Nurses’ Health Study (1976–June 30, 2012) and the Health Professionals Follow-Up Study (1986–January 31, 2012) were asked to recall their weight at roughly age 20. Health outcomes were ascertained through age 55 through medical records and death indexes.

Among the 93,000 women and 25,000 men who were analyzed — 97 percent of whom were white — weight gain beyond 5.5 pounds during the study period was associated with a higher incidence of type 2 diabetes, hypertension, cardiovascular disease and obesity-related cancers. Risks increased significantly with weight gain beyond five to 10 kilograms (or roughly 10 to 20 pounds). There was also an increased incidence of cataracts, severe osteoarthritis and mortality.

Researchers ultimately concluded: “In these cohorts of health professionals, weight gain during adulthood was associated with significantly increased risk of major chronic diseases and decreased odds of healthy aging. These findings may help counsel patients regarding the risks of weight gain.”

That means a 10-pound weight gain as an adult, even over decades, can be hazardous to your health. That’s a scary thought, particularly given the culture in the U.S. in which it’s almost expected that adults put on some pounds over the years.

In reality, something as seemingly innocuous as a 10-pound weight gain should be taken seriously, and steps should be taken to avoid unnecessary weight gain as an adult.

7 Reasons You’re Gaining Weight

1. Chronic stress: Chronic stress causes an increase in cortisol, which turns on fat storage within the body.
2. Allergenic food: Gluten, dairy and soy can trigger excess inflammation within the body, making it almost impossible to burn fat and to achieve real body transformation. In fact, many experts believe that wheat products are some of the biggest contributors to weight gain, fatigue and blood sugar imbalances.
3. A sedentary lifestyle: According to researchers from Vanderbilt University who followed 6,300 people, the average person spends 55 percent of waking hours (7.7 hours) sedentary or sitting. In 2010, the American Cancer Society reported that if you sit for more than six hours per day, you are 48-95 percent more likely to die prematurely than people who sit only three hours per day. The good news? If you reduce the amount of time you spend sitting, you’ll also reduce your risk of gaining more weight and developing serious health issues, brain fog and even muscle loss.
4. Imbalanced gut bacteria: Did you know that 90 percent of all disease can be traced back to the health of your gut? So, it’s no surprise that one way to turn on your body’s fat-burning switch is by balancing your microbiome. The average body houses slightly more microbes than the number of cells in the entire body. Your body has a symbiotic relationship with these microbes, but when you eat unhealthy food and are exposed to excessive stress, unhealthy microbes being to thrive and disrupt the balance of order. Unhealthy microbes feed off of stress hormones, sugar and starches. The resulting spike in sugar cravings negatively affects your body’s gene expression, prompting fat-burning pathways to be turned “off.”Certain bacteria are also called “fat-promoting bacteria,” as they influence your body to gain weight and store fat. When the normal balance of bacteria shifts over to the negative, it’s called dysbiosis. Having more fat-promoting bacteria (unhealthy bacteria) than “skinny-gut bacteria” (healthy bacteria) isn’t just linked to obesity and weight gain, but many other systemic conditions as well.
5. Toxins: Over 100,000 new chemicals have been introduced into the market since World War II. These chemical toxins are now being shown to cause hormone dysregulation and promote weight gain within the body. In fact, many of these chemicals are considered to be obesogens. Toxins can be broken down into two categories: 1) environmental toxins (non-living) and 2) biotoxins (living).Environmental toxins bio-accumulate within our bodies when we are exposed to heavy metals, plastics, paints, new carpets, household cleaning supplies, cosmetics and more. The Centers for Disease Control (CDC) in the National Report on Human Exposure to Environmental Chemicals found 287 chemicals in the umbilical cord blood of newborn infants. (11) Over 200 of these chemicals were neurotoxic and many were obesogens. Also, the number of airborne chemicals are 10 times greater indoors than outdoors, which is especially troubling considering the amount of time we spend inside homes, offices and classrooms during our lifetime.

   Biotoxins come in the forms of viruses, unhealthy bacteria and yeasts, parasites and mold exposure. Can toxins actually make you fat? The answer is an emphatic “yes!” A study published in The Lancet showed that environmental toxins indeed contribute to abnormal metabolic function. In two-thirds of Americans, toxins were central metabolic disruptors that contribute to the overaccumulation of body fat. Biotoxins and environmental toxins alike can cause hormone signaling problems, thyroid issues and low energy levels.

6. Sugar overload: In the early 1900s, the average American consumed less than 20 grams of sugar per day. Now we consume over 100 grams of sugar per day. This taxes the body’s organs and cells and can create systemic damage.Sugar increases dangerous low-density lipoprotein (LDL) particles along with atherogenic cardiovascular risk factors. It also has been shown to be as addictive as nicotine, alcohol and even recreational drugs such as cocaine and heroin. Sugar is easily converted into stored fat, with its over-consumption leading to a phenomenon called insulin resistance. When you eat a high-sugar or starch-containing meal or treat, your body doesn’t receive the proper signals to feel full and, before you know it, you overeat. Furthermore, a high-sugar diet causes leptin resistance, which is directly connected to increased cravings and weight gain.
7. Genetically modified foods: While your current body condition may not be your fault, it is your responsibility — or rather opportunity — to change. Here are some of the biggest challenges with some of the so-called “foods” that we are eating:Our consumption of grain-based oils, also known as “vegetable fats,” has skyrocketed. Surprisingly, these fats aren’t derived from vegetables at all; rather, they come in large part from genetically modified (GMO) canola, soy and corn oils. GMO-containing grain and seed oils can cause imbalances within our bodies, leading to weight gain.

   Today, 43 percent of our food budgets are spent on fast food and takeout meals, compared to just 13 percent back in 1929. More staggering? A study published in the BMJ Open Journal found that 58 percent of the average American’s daily energy intake comes from ultra-processed foods such as cakes, white breads and diet sodas.

How to Avoid a 10-Pound Weight Gain

Given all we know about obesity-related health issues, it’s only natural that the health community focuses on how to curb childhood obesity and instill healthy eating and lifestyle habits from an early age. However, as this research shows, adult weight gain is a major issue as well, one that results in severe consequences.

In an editorial published by JAMA, William H. Dietz, M.D., Ph.D., director of the Division of Nutrition and Physical Activity for the CDC, writes that although weight-control efforts have been focused on children, “efforts to prevent and control obesity in young adults should be accorded a high priority.”

That means preventing even a 10-pound weight gain in adulthood — across decades, not just a few years.

That may seem like a tall task, but there are many ways to avoid a 10-pound weight gain or more. For instance, instead of falling trap to the sedentary lifestyle of a common American, you can focus on moving around, particularly at work, where too much sitting can cause a host of health issues, including weight gain.

Also, did you know that biking to work lowers mortality rates as well? It’s true, so if you can manage to ditch the car and public transportation in place of the trusty, old bicycle, you can help lower the risk of the chronic diseases associated with weight gain.

You can also lower mortality risks by eating better. What does this entail, exactly? It means practicing things like mindful eating, focusing on real foods, and limiting or eliminating unhealthy foods.

It’s all about incorporating a healthy diet with a healthy, active lifestyle.

How to Lose 10 Pounds (or More)

Obviously, preventing that 10-pound weight gain in the first place is the preferred way to combat these issues. However, if you’ve already packed on the extra, unwanted pounds and are concerned you’re doomed, don’t fret. It’s never too late to alter your diet and lifestyle habits in order to lose weight fast.

So if you’re looking to shed that something extra, here are some helpful ideas on how to lose 10–20 pounds in a healthy way.

1. Cut Out Sugar

There’s no two ways about it: Sugar is bad for you. In fact, it causes weight gain more than fatty foods themselves. That’s why it’s important to limit sugar consumption and ideally cut it out as much as possible. Instead, use natural sweeteners in place of sugar, and beware — there are hidden sugar foods everywhere that you want to avoid.

2. Stop Eating Processed Foods

One of the biggest issues with the standard American diet is how many processed foods are consumed. This is dangerous and at the heart of the obesity epidemic — and guess what? Processed foods are loaded with sugar and all sorts of unnatural ingredients.

Eating processed foods is a surefire way to gain weight, making that dreaded 10-pound weight gain or more in adulthood almost certain to occur, putting your health at risk.

3. Up Your Consumption of Healthy Fats

As I mentioned above, fats themselves aren’t as bad for you as sugar, and in fact there are healthy fats you should eat more of in order to lose and manage weight. It’s true.

Foods loaded with healthy fats include avocados, grass-fed butter, coconut oil, olive oil and omega-3 foods. These fats lower bad cholesterol, help you shed excess weight, and improve skin and hair health.

4. Eat More Vegetables and Low-Sugar Fruits

Leafy green vegetables and low-sugar fruits like berries are excellent high-fiber foods that can help you lose weight. These nutrient-dense, natural foods help you feel fuller quicker, which curbs appetite and prevents overeating. Plus, the nutrients they provide are beneficial for weight loss as well, so long as you buy organic, natural fruits and veggies that aren’t treated with harmful chemicals.

5. Try a Low-Carb Weight Loss Plan

While many people assume limiting fat consumption is the key to weight loss, the truth is low-fat diets don’t result in more weight loss than other diets. Meanwhile, low-carb diet plans, such as the keto diet, are the most effective diets to lose weight. These low-carb, high-fat plans focus on using the body’s fat stores for energy, resulting in weight loss and enhanced health benefits, rather than using carbs as fuel.

The keto diet can result in a drastically healthier weight, helping you prevent or lose that dreaded 10-pound weight gain that can do so much damage.

Final Thoughts on the Dangers with a 10-Pound Weight Gain

• According to recent research published in JAMA, weight gain beyond 5.5 pounds in adulthood — even over decades — is associated with a higher incidence of type 2 diabetes, hypertension, cardiovascular disease and obesity-related cancers, among other health issues. Further, risks increased significantly with a 10-pound weight gain or more.
• This means it’s important to focus on weight management for even seemingly innocuous weight gain as we age. You can do this by avoiding a sedentary lifestyle — instead, focus on exercise and lifestyle changes like standing and walking at work, biking as transportation, and even walking to lose weight.
• On top of that, you want to practice mindful eating and focus on real, natural foods.
• If you’ve already hit that 10-pound weight gain and are looking to lose weight and improve health, cut out sugar, stop eating processed foods, consume more healthy fats, eat more veggies and low-sugar fruits, and try a low-carb weight loss plan like the keto diet.

Read Next: Can Running &Other Exercise Help You Live Longer? Yes!

The post 10-Pound Weight Gain: What Happens When You Put on 10 Pounds (It’s Not Good) appeared first on Dr. Axe.

According to endocrinologists from the VU University Medical Center in Amsterdam, two of the most important hormones to focus on for natural weight loss and energy balance are ghrelin and leptin. (1) Many experts call ghrelin and leptin the “hunger hormones” because they work to either increase or decrease our appetite. (2)

Although certain weight loss programs involving taking artificial hormones — such as those that use human chorionic gonadotropin (HCG) to increase fat-burning — can be dangerous, there are safe and effective steps we can take to manipulate our natural hunger hormones and help us reach our weight-loss goals.

It might feel like the cards are stacked against you when it comes achieving sustainable weight loss, but it’s important to understand that we have a great deal of control over our hormones, as they reliably respond to dietary, exercise and stress-related changes we make. We don’t need to resort to unnatural, harmful methods to lose weight fast and reach our ideal weight — instead we need to focus on setting up a healthy food environment that encourages nutrient-dense eating, managing stress, moving our bodies consistently and making smart food choices long-term.

What Is Ghrelin?

Ghrelin is an appetite-increasing hormone, given its name because it is considered to be a “growth hormone-releasing peptide” (or GHR). Since ghrelin makes you feel hungry, it makes sense that levels tend to rise before meals and fall after meals. How is ghrelin secreted? It’s made in the stomach and fluctuates throughout the day depending on your intake of food. As a peptide hormone, it’s produced by ghrelinergic cells located in the gastrointestinal tract, which communicate with the central nervous system, especially the brain.

Once produced in the stomach, rising levels of ghrelin sends a signal to the brain that causes you to feel hungrier. Regarded as the only appetite-stimulating hormone in humans, ghrelin is one of the main contributors in giving people the “munchies” and potentially causing them to overeat.

What is ghrelin’s effect on growth hormone and metabolism?

Ghrelin and related growth hormone secretagogues increase body weight and fat mass. One way they do this is by triggering receptors in a part of the brain called the arcuate nucleus, which controls leptin and insulin sensitivity. Ghrelin can sometimes override signals sent from the GI tract to the brain that tells you to stop eating, such as those caused by gastric distension (pressure placed on the stomach as it expands). Ghrelin also seems capable of contributing to cellular changes, including alterations in endothelial cells lining the blood vessels. (3)

According to research published in the journal Addiction Biology, ghrelin reduces fat utilization and is a vital component of the food reward cascade controlled by the brain’s pleasure-reward system. (4) Ghrelin levels are negatively correlated with weight, so dieting (especially severe calorie restriction) tends to increase ghrelin output. Ghrelin has been found to play a major role in inducing short-term feeding and long-term weight gain, but the hormone also has other roles, including influencing: (5)

• Regulation of growth hormone and insulin secretion
• Glucose and lipid metabolism
• Gastrointestinal motility
• Blood pressure and heart rate
• And neurogenesis (the process in which neurons are generated from neural stem cells)

In addition, more ghrelin is released directly in response to stressful situations, explaining why so many people have the tendency to eat when they’re stressed. By perpetuating the stress cycle, ghrelin contributes to weight gain by maintaining a person’s stress levels and causing strong urges to snack or overeat.

Related: What Are Hunger Pangs? Causes and How to Stop Them

What is the difference between leptin and ghrelin?

Ghrelin and leptin work together to facilitate feeding, energy balance and weight management. Leptin is a hormone that is made by fat cells that decreases your appetite. It essentially does the opposite of ghrelin, which increases appetite. Both hormones play a role in body weight maintenance. Within the brain the same area that holds the receptors for ghrelin (called the ghrelin/growth hormone secretagogue receptors, or GHS-Rs) also holds the receptors for leptin.

Because the body produces leptin based on body fat percentage, weight gain causes your blood leptin levels to increase. The opposite is also true: weight loss will result in decreased levels of leptin (and often more hunger). Unfortunately, overweight and obese people are generally believed to be “leptin-resistant,” which contributes to further weight gain and difficulty losing excess weight because they require more food to feel “full” or satiated. However, there is still a lot to learn about how leptin-resistence and increased ghrelin may contribute to obesity. (6)

To summarize ghrelin’s main roles, here are three points to remember:

1. Ghrelin is a fast-acting hormone that plays a vital role in increasing appetite, meal initiation and contributing to weight gain.
2. Ghrelin works with another hormone called leptin to manage body weight. Leptin usually mediates long-term regulation of energy balance because it suppresses appetite and food intake, thereby inducing weight loss (although not in the case of obesity).
3. Both hormones can be controlled naturally, primarily through making smart dietary choices, exercising, sleeping enough and stress management.

Related: Lipase: the Digestive Enzyme that Fights Major Diseases

How to Make Ghrelin, Your Hunger Hormone, Work for You

How can you lower your ghrelin levels? Here are six steps to take in order to reduce ghrelin and gain control of your appetite:

1. Don’t Overly-Restrict Calories (AKA Attempting “Crash Diets”)

Levels of ghrelin will increase if you’re consistently under-eating, which is one reason why dieting makes most people feel pretty hungry. On the other hand, overeating causes ghrelin levels to decrease, but this shouldn’t be the goal either (unless you’re trying to gain weight).

The fact that being in calorie-deficit makes you feel hungrier is one of the most challenging things about attempting to diet for weight loss. Fortunately, however, it’s been found that certain types of dietary habits can help to control ghrelin — including eating lots of nutrient-dense, unprocessed foods and eating enough fiber and protein.

Ghrelin levels should go down significantly following a meal, and stay down for about three hours or more before you begin to start feeling hungry again. If you notice yourself getting hungry soon after eating, or frequently wanting to snack throughout the day, consider if you’re eating enough calories in general. It’s possible you can afford to increase your intake of protein, healthy fats, or fiber from complex (unrefined) carbohydrates if you’re severely restricting one of these macronutrients. Eating enough healthy food to sustain your activity level and feel energized will prevent you from entering or staying in “starvation mode” that will only increase your appetite.

2. Eat Enough Protein

Even when someone is restricting their calorie intake, eating a higher proportion of protein foods can help control their appetite.

A 2006 study published in the American Journal of Clinical Nutrition that focused on the effects of a high-protein meals on postprandial ghrelin response states that “The most satiating macronutrient appears to be dietary protein.” When study participants ate a high-protein breakfast, they experienced decreased postprandial ghrelin concentrations more strongly over time compared to when they ate a higher-carbohydrate breakfast.

The researchers found evidence that the high-protein meals had an effect on glucose-dependent insulinotropic polypeptides, which mediated the ghrelin response. In addition, the high-protein meals were more effective at slowing gastric emptying, which prolongs feelings of fullness. (7) Other studies point to similar findings about how protein may contribute to weight loss: protein tends to ward off hunger, prevent loss of muscle mass during dieting, increases secretion of satiety hormones, increases the thermic effect of food digestion and improves glucose homeostasis. (8)

3. Exercise, Especially Burst Training and High Intensity Interval Training (HIIT)

For years, generic weight-loss advice given by most health care providers focused on low-to-moderate aerobic activity, such as walking or running 30–60 minutes every day. Research from the past decade continues to report that ghrelin increases (and therefore appetite goes up) and also that leptin decreases after these types of exercises, making this notion obsolete.

Instead of doing “steady state cardio,” burst training is one of the best ways to manage hunger and eating behavior to burn belly fat and to manipulate ghrelin and leptin to improve the odds of weight loss. Burst training can also increase muscle mass, which means when you do eat more you’re better able to use the extra calories without gaining fat.

In a study conducted by the University of Bath (U.K.), various hormone levels in individuals who participated in a form of burst training (i.e., 30-second sprint on a cycle ergometer controlling for low or high intensity) showed that:

• Total ghrelin concentrations declined after high-intensity sprinting and were significantly lower after 30 minutes of recovery than they were pre-exercise, suggesting that burst training can not only contribute to weight loss, but help curb appetite long-term. (9)
• Growth hormone (attributed to weight loss) concentrations were greater in the high-intensity than in the low-intensity group, suggesting that burst training affects other hormones in addition to ghrelin. (10)

The Journal of Sports Science recently published similar results regarding burst, high-intensity exercise and blood soluble leptin receptor (sOB-R) concentrations. (11) Findings link low levels of sOB-R to obesity because having less receptors to receive the hormone prevents leptin from attaching to cells, which negates its hunger-curbing and weight-loss effects. After evaluating 18 healthy male volunteers who completed either a low-intensity or high-intensity exercise routine, researchers discovered that:

• At 24 hours post-exercise, the high-intensity group had significantly higher sOB-R concentrations and significantly lower leptin concentrations than the low-intensity group; this suggests that burst training is more effective at not only increasing the cell’s sensitivity to leptin, but also the overall blood levels of the hormone.
• Additionally, leptin levels at 48 hours post-exercise were also significantly lower for the high-intensity group, suggesting that burst training, like ghrelin, has long-term effects on weight loss that are beneficial long after your workout.

These are just two examples from a myriad of research studies that prove high-intensity interval training is not only most effective at curbing appetite and controlling weight gain in the short term, but also in the long run.

4. Get Good Sleep (Early to Bed, Early to Rise, So You Can Work Out!)

Getting enough sleep (usually about 7–9 hours per night for most adults) is associated with better management of ghrelin and leptin. Sleep deprivation was shown in one study involving 12 young men to be associated with an increase in ghrelin levels, appetite and hunger compared to when the men slept for longer periods (up to 10 hours a night). (12)

To best maximize your exercise routine (especially if your workouts are intense), and best control ghrelin and leptin, research shows that it’s a good idea to exercise first thing every morning if possible. According to a study published in the Journal of Physiology, exercising on an empty stomach may improve glucose tolerance and insulin sensitivity, which are both tied to ghrelin production. (13)

In addition to contributing to type 2 diabetes prevention and weight loss, exercising early in the day is known to help regulate appetite, especially curbing the munchies and the desire to eat unhealthy snacks. One study published in the Asian Journal of Sports Medicine found evidence that “morning exercise may cause greater levels of satiety in comparison with afternoon exercise.” (14)

5. Practice Stress Management

In addition to making dietary changes and getting enough exercise, it’s important to turn your attention to the level of stress you’re dealing with. The journal Obesity Reviews recently published an article evaluating the effects of combined exercise, sleep and stress management on hormones. Researchers from the study concluded that “Behavioral interventions could offer a practical, cost-effective method for reducing or stabilizing ghrelin levels after initial weight loss to improve weight loss maintenance.” (15)

In other words, the stress cycle must be stopped to first reach your weight-loss goals and then to effectively maintain a healthy weight over time. Chronic stress is likely to increase your appetite, especially for “comfort foods”, and contribute to other unhealthy habits like overeating, snacking, not making time to cook at home, possibly drinking more alcohol, skipping sleep and remaining more sedentary.

One suggestion is to wrap up your day on a positive note by practicing Tai Chi or yoga in the evenings, which helps set the tone for a good night’s sleep and also preps your body for your morning workout the following day. There are many ways to help manage stress, but ultimately different techniques will work for different people. Meditation, prayer, writing in a journal, spending time outdoors, sustaining positive relationships, getting enough rest and downtime, and eating an anti-inflammatory diet are some of the best ways to keep your stress levels down and reverse the vicious weight-gain stress cycle.

6. Avoid “Highly Palatable” Processed Foods

Foods that have been refined and processed to taste exceptionally great are usually high in calories and also often low in nutrients. These are called “highly palatable” foods by obesity and nutrition experts (or sometimes “ultra-processed foods and drinks”, or UPFDs), because they tend to cause overeating due to how they activate reward centers in the brain. (16)

Normally when we eat a meal chemical/hormonal messages are sent from our digestive tract to our brain and various other parts of our body to tell us we’ve had enough and stop eating. But research suggests that when we have the opportunity to eat highly-processed, calorie-dense foods, this feedback system doesn’t work so well. Essentially it seems that the human brain is “hard-wired” to seek out and enjoy calorie-dense foods, so including many of them in your diet interferes with appetite regulation.

What types of foods tend to increase appetite and risk for overeating the most? Examples include: (17)

• Cakes, donuts, cookies, pastries, brownies and other sweets
• Soda and sweetened beverages
• Pizza
• White bread, rolls, wraps, pita, etc.
• Chocolate, candy and ice cream
• Salty snacks like chips, pretzels and French fries
• And fried foods

It’s easy for us to overcome calories and remain “hungry” when we eat foods high in refined grains, added sugar, added fat and synthetic ingredients, especially when these tempting attributes are combined together. Eating a whole-foods diet on the other hand — including one with lots of veggies, fruit, proteins like eggs or fish, healthy fats like avocado or coconut, etc. — is the best way to naturally regulate your appetite since these foods are high in volume, high in fiber, lower in calories, higher in nutrients, and overall make you more capable of turning down your desire to keep eating.

Related: IIFYM (If It Fits Your Macros) Guide to Lose Weight

Precautions Regarding Hunger Hormones & Weight Loss

While I do recommend taking steps to naturally balance levels of ghrelin or leptin, I’d warn against attempting other weight loss programs that involve the use of artificial hormones.

Manipulating hormones in order to boost weight loss is not a new concept. In the 1950s, medical and scientific communities began suggesting artificial hormone therapy to help people lose weight. Topping the list of these weight loss programs is one of the most controversial and hotly debated gimmicks: the use of human chorionic gonadotropin (HCG), a hormone produced during pregnancy that helps release a woman’s fat stores in order to support the growth of her baby.

HCG stimulates the hypothalamus to start fat metabolism, which provides nutrients for the baby. Remove the baby from the equation and those fat-turned-nutrients need somewhere to go. The HCG diet supposedly helps men and women achieve “miraculous” weight loss through a combination of taking HCG and following a diet restricted to just 500–800 calories per day. Basically, this is a starvation diet. The theory behind this misguided use of hormone therapy is that the extra adipose tissue (fat) released in the bloodstream supplements the calories people aren’t consuming each day, helping dieters lose up to two pounds per day. Sadly, ever since Dr. Oz openly changed his mind about HCG and aired a special report on it in 2012, more people are on the diet than ever before.

According to the Mayo Clinic, two important facts are crucial to understanding this type of hormone therapy for weight loss:

1. The HCG diet is not safe and doesn’t work long-term, as most people will regain the initial weight that they lose.
2. The Food and Drug Administration has actually advised people “to steer clear from over-the-counter weight-loss products that contain HCG.” (18)

Final Thoughts on Ghrelin

• Ghrelin is an appetite-increasing hormone that makes you feel hungry before meals, but decreases after meals so you feel more satisfied.
• Ghrelin works with another hormone called leptin to manage hunger, food intake and body weight. Ghrelin increases hunger, while leptin (secreted by fat cells) decreases hunger.
• Both hormones can be controlled naturally, primarily through making smart dietary choices, exercising, sleeping enough and managing stress.

The post Ghrelin: How to Control This ‘Hunger Hormone’ in Order to Lose Fat appeared first on Dr. Axe.

Wake up. Get ready for work. Sit in the car during traffic for 45 minutes. Arrive at work. Sit at desk, check emails and do some work. Move to conference room and yawn your way through an hour-long meeting. Order lunch from your computer without getting up. Lunch arrives. Eat at your desk while simultaneously browsing the Internet and preparing that memo. Sit for another few hours.

Get back in the car. Drive half hour to the gym. Spend an hour working out. Drive home. Prepare dinner. Grab a snack and sit on the couch to catch up on your favorite series. Head to bed. Repeat.

It’s startling to discover that Americans spend 93 percent of our lifetimes indoors — and 70 percent of each day sitting. (1, 2) But when you reflect on the average day for most people, it’s just as startling how accurate it is and how sedentary our lifestyles have become.

While it might feel more comfortable to kick back in an armchair than take a walk around the neighborhood, living a sedentary lifestyle has a direct, negative effect on our health and wellness. It’s why we’re seemingly always tired, always stressed and always struggling to lose weight as a society.

Why a Sedentary Lifestyle Stinks

The human body was designed to move. For thousands of years, that’s exactly what humans did. Much of it was for survival: We moved to gather food, escape predators and migrate to more forgiving land.

Even as humans advanced, our bodies were in motion. Long days of farm work, trudging into town for school or supplies and other factors of everyday living meant there was little time for our ancestors to rest on their laurels. In the mid-20^th century, however, technological advances, a rise in car culture and a shift from physically demanding work to office jobs began chipping away at our physical activity.

Today, at a time when we have more choices than ever in almost every aspect of our lives, most of us choose to be stationary.

But how does not moving regularly take a toll on our health? The World Health Organization estimates that a lack of physical activity is associated with 3.2 million deaths a year. (3) A 2017 study of 3,141 adults over the age of 50 concluded that the effects of not moving vary based on your level of frailty. Researchers found the highest level of frailty experienced the most severe impact. (4) Let us count the ways living a sedentary lifestyle takes a toll on our bodies.

1. Heart Disease

Sitting for too long means your muscles aren’t burning as much fat as they could be and your blood is flowing through your body at a slower pace, giving fatty acids a better chance of clogging your heart — which can lead to coronary heart disease. One study published in Medicine & Science in Sports & Exercise found that the more time men spent sitting in cars and watching television, the more likely they were to have some type of cardiovascular disease. (5)

2. Diabetes Risk

When you’re not moving, your body isn’t using as much blood sugar — and that’s not a good thing. A study of more than 80,000 people found each hour they spent watching TV increased their risk of developing diabetes by 3.4 percent. (6) “Netflix and chill” doesn’t sound so fun now, does it?

That’s why exercise is one of the best natural treatments for diabetes, while a lack of physical activity is one of the leading causes for developing diabetes.

3. Reduced Circulation

Remaining stationary for too long slows blood circulation to the legs, which can lead to swollen ankles, blood clots, swelling and pain. At the scarier end is deep vein thrombosis, when a blood clot forms in your legs. The clot can eventually break free and obstruct other parts of your body, including your lungs. (7)

4. Fuzzy Thinking

Ironically, sitting down to work can actually lead to trouble concentrating. When we’re not moving, there’s less blood being pumped throughout our bodies, including our brains. This slows down our cognitive functions and leads to brain fog. (8)

5. Loss of Muscle and Bone Strength

Forget flexing: We need our bodies to maintain lean muscle tissue so we can perform our daily tasks without hurting or taxing our bodies. With a sedentary lifestyle, that all changes. Ordinary events, like grocery shopping or picking things up, become much more difficult. This becomes especially important in older adults, who are already losing muscle mass and bone strength. (9)

The kicker with our sedentary lifestyles is that even if you exercise regularly, it might not be enough to combat all those hours you spend sitting at work or in the car. A review in the Journal of the National Cancer Institute analyzed 43 studies, totaling about 4 million people, that dealt with people’s sitting behavior and their incidences of cancer.

Researchers found that adjusting for physical activity didn’t budge the link between a sedentary lifestyle and cancer. We spend so much time not moving that even those 30 minutes at the gym aren’t enough to counteract all those hours at our desks. (10)

Are you standing yet? The good news is that you can prevent the effects of a sedentary lifestyle, even if you do work in an office environment — and none of them include exercising more.

Related: What Exactly Does It Mean to Be Immunocompromised?

How to Not Be a Couch Potato and Get Moving

1. Set an Alarm

Use your smartphone for good, not evil. Set an alarm to remind you to get up and move, ideally about five to eight times throughout your workday. Whether it’s simply getting up and stretching, working on your feet for 10 minutes, taking a walk around the office, or going for a quick stroll outside, it’ll do your body good.

2. Have Walking Meetings

Keep your brain engaged and your legs moving by scheduling walking meetings with your team. If the weather and/or your co-workers aren’t cooperating, try heading outdoors solo the next time you need to brainstorm or be creative. Being up on your feet and not slumped in a chair can spark your creativity as your body sends blood to the brain. Plus, you can walk to lose weight at the same time!

3. Walk and Talk Instead of Sending Emails

How many emails do you send to co-workers a day? Cut back on the electronic clutter, and walk over to your colleagues’ desks to hammer out details instead. It’ll cut down on all the back-and-forth messages while keeping your body active.

Need more inspiration? Try these:

• Gossip on the phone while walking around the house instead of sitting on the couch.
• Pick up your lunch instead of ordering delivery.
• Do calisthenics instead of lounging while watching TV.
• Get up and dance the next time your favorite song is on the radio.

You might have to sit on your bum several hours a day, but there’s no reason you can’t take a stand and change your sedentary lifestyle.

Takeaways

• Americans spend 93 percent of our lifetimes indoors — and 70 percent of each day sitting.
• The World Health Organization estimates that a lack of physical activity is associated with 3.2 million deaths a year.
• A sedentary lifestyle increases the leads to heart disease, an increased risk of diabetes, reduced circulation, fuzzy thinking, and loss of muscle and bone strength.
• You can combat a sedentary lifestyle by setting an alarm clock, having walking meetings, walking and talking instead of sending emails, walking around when you’re on phone as opposed to sitting, picking up your lunch instead of ordering delivery, doing calisthenics instead of lounging while watching TV, and getting up and dancing when your favorite song comes on, to name a few.

Read Next: 11 Reasons You’re Always Tired and How to Fix It!

The post The Dangers of a Sedentary Lifestyle & How to Overcome It appeared first on Dr. Axe.

“I can resist anything except temptation.” For most of us, that quote feels most applicable when we’re in the middle of changing our eating habits — also known as going on a healthy eating diet.

Let’s face it: cutting out foods like refined sugar, carbs and anything #coveredwithcheese from our diet can be a challenge, particularly when you’ve first started a new eating plan or when you seem to have plateaued in weight loss efforts. It’s one of the reasons that cheat days have become so popular.

What Is a Cheat Day?

A cheat day is a sneaky day that, while it may seem like any other, gives you license to eat whatever you want, without counting calories or sticking to your diet. Goodbye, plain chicken and broccoli. Hello, juicy hamburger. A cheat day can be any day of the week though most people will have theirs coincide with a weekend day.

The theory behind having a cheat day is that you’ll stick to your diet throughout the week and stave off cravings for those foods tempting you by reminding yourself that you have a cheat day coming up. And then, on said cheat day, you get to enjoy whatever food has been taunting and teasing you.

While the whole “cheat” bit makes it sound illicit, cheat days (or cheat meals) are actually something that bodybuilders and professional athletes often employ in their training programs. That’s because when you’re on a diet, such as the common low-carb diet, you’ve likely reduced the number of calories you’re eating. At the onset of a diet, you may even notice that the weight comes off quite easily.

But our bodies are smart. Over time, they wise up and realize that you’re eating fewer calories than what you’re burning. To offset this, your body adjusts its metabolism, slowing it down so that the body becomes more efficient. This is usually around the time when your weight loss stalls. By introducing a cheat day, the thinking goes, you’re introducing more calories for a limited amount of time, which is enough to trick the body into shifting your metabolism back into high gear. (More on this later.)

Some cheat days are epic. Dwayne “The Rock” Johnson’s, for example, has cheat meals that could feed a small family, like these eight slices of French toast topped with apple pie. But even for us mere mortals, there’s something to the whole cheat day concept.

3 Proven Benefits of a Cheat Day, Including Weight Loss

Should you be introducing cheat day calories into your diet? Here’s why a cheat day could be right for you. 

1. It can help you stick to your goals long-term.

Indulging in planned hedonic deviations — or cheat days to the rest of us ­— has been proven to help people stick to their diet goals.

One study comprised of three different experiments lends credence to the idea. (1) In the first part, participants were asked to imagine being on a 1,500-calorie diet each day or on a 1,300-calorie diet that included a 2,700-calorie “hedonic deviation” at the end of the week. The people who had the option of a cheat day thought they’d have more self-control by the time the cheat day came around, and could stave off temptation better, though they’d be on a stricter diet the rest of the time.

Next, it was time to put the theory to the test. The study participants who had the cheat day option reported feeling more motivation and self-control to stay on their diet the rest of the time. They also lost the same amount of weight as the people who didn’t have a cheat day.

Finally, at the end of the experiment, the people were asked about their tackling their personal goals with two options, with and without a cheat day. No matter what the goal actually was, the participants believed the cheat day path was more motivating.

Why was the cheat day so motivating? The researchers behind the study think that it’s because, with a cheat day, the “all or nothing” approach that occurs so often with dieting is gone. On a traditional diet, you might feel like you’ve totally bombed a week’s worth of healthy eating when you have that piece of chocolate cake. With a built-in cheat day, however, it’s acceptable and expected. You can have your cake, eat it (hey, I do hope it’s made with natural ingredients!) and then get back to your diet.

2. It can boost your metabolism.

As I mentioned earlier, when you’ve been dieting for some time, you might find your metabolism slowing. A lot of that has to do with leptin, the “starvation hormone.” This is the hormone that tells your brain when you’re full, helps regulate energy and suppresses our desire to eat more food. All good, right? When you decrease calories, however, your leptin levels are affected. This reduction in leptin levels can make it difficult to keep losing weight, even if you’re still eating less.

By incorporating a cheat meal or a cheat day into your otherwise healthy diet, you’re adding in more calories for a window of time which, in turn, should increase your leptin levels once again. One small study found that overeating carbohydrates increased metabolism and the amount of leptin in participants. (2) Another study found that, for both men and women, leptin levels increased after a high-carb meal. Interestingly, in women, a high-fat meal also increased the leptin levels. (3) Faster metabolism = more weight loss. Yes, please.

When trying to figure out how to lose weight fast, a cheat day can be part of the formula.

3. It can help you make the right choice, right now.

Making your goals easier to achieve long-term and increasing your metabolism sounds well and good eventually, but what happens when you’re at the office and that box of doughnuts is staring you in the face?

The beauty of a cheat day is that it can help you make smarter choices about food in the present, allowing you to tap into the concept of intuitive eating. For many people, it’s the “no <insert food here> ever again” that makes it tough to stick to a diet. Whether it’s all in your head or not, knowing that sweet relief is coming in the form of a cheat day can make it easier to say no to those doughnuts.

Dangers of the Cheat Day

Of course, like most topics in the health and fitness world, cheat days are highly debated. If you’re considering adding a cheat day or cheat meal to your diet plan, there are a few dangers to consider.

1. Gorging yourself on food “because you can.”

Cheat days are meant to help you avoid those mid-week slip ups and enjoy foods or a meal that you’ve otherwise eliminated from your diet. For some people, though, cheat days can become an excuse to gorge on everything and anything in sight, or to eat even when they’re no longer hungry or craving something so it doesn’t feel like they “wasted” their cheat day. If you are inhaling as many Big Macs or pizzas as you can get your paws on during your cheat day, even though what you’re really craving is a bowl of fresh fruit, it could be a sign of a deeper problem with food.

2. Making food an enemy.

Along those same lines, cheat days often have the effect of making certain foods out to be the enemy. Even the name “cheat” makes it sound like you’re being naughty by eating something. None of us is going to eat perfectly 100 percent of the time. Should we really be calling it a cheat day when a “slipup” is bound to happen at some point, or would we be better off with giving in to a small temptation and then moving past it?

What instead of spending a whole week thinking about chocolate chip cookies and then eating a box of them, we instead poured ourselves a glass of milk, sat down with a cookie or two, enjoyed it, and then continued with our regularly scheduled eating? For a lot of people, that makes a lot more sense.

3. You’re not as healthy as you think.

Cheat days make sense if you’re an athlete or someone like The Rock who’s constantly training. But many of us on a casual diet aren’t actually eating as healthily or working out as hard as we think we are. Eating more calories, burning less and then indulging could be the reason why you’re not seeing results from your diet.

In other words, if this describes you, you may choose to have the occasional cheat meal (such as only once a week if you’re on a strict eating plan like the keto diet) instead of an entire day cheating. A cheat meal may be all you need (or deserve!) to satisfy some cravings and then get back to your healthy eating plan.

How to Do Cheat Days and Cheat Meals the Right Way

I believe that cheat days and cheat meals can have their place in your diet. Here’s how.

1. It’s a treat day, not a cheat day. The whole idea of “cheating” with food makes me uneasy. It seems almost like a license to binge eat, which is definitely is not. Instead of a cheat day or cheat meal, think of it as a treat day or treat meal, where you’re allowing yourself something special. No shame or stigma, just a tasty treat.

For example, if you’re trying to keep your carbs low while working out plenty, but the body results have slowed down considerably while your energy levels are sagging? Then perhaps your body (and brain) needs a cheat day. Have those Paleo pancakes with real maple syrup, a big ole’ burrito bowl for lunch and home-cooked comfort food for dinner. Your muscles will soak up those good carbohydrates and refill with glycogen and prepare to see your energy go through the roof the next day … and return to your eating plan.

2. Don’t confuse a treat day or treat meal with a bad habit. If you’re having a chocolate “treat meal” each night, you have a nighttime chocolate habit. Be honest with yourself about whether you’re treating yourself a little too often and how that affects your long-term health goals.

3. Get a workout in. If you’re going down the treat day route, that doesn’t mean you must be a sloth all day. Go on a walk, practice yoga, throw some balls with the dog. You’ll feel better before and after eating.

4. Plan treat days around major events. If you’re attending a special event like a wedding or birthday dinner, build that into your eating plan. Perhaps you make that your treat day instead of your usual one, or you add in a sweat-inducing workout that day. The key here is to include these events in your diet and plan with them in mind, rather than abandoning your entire diet.

5. Eat what you want as long as it’s real food. Something that often happens on cheat days is that people eat a lot of junk, processed foods that does nothing for our bodies. So one of my favorite ways to counteract this is that I’m allowed to eat whatever I want, as long as it’s unprocessed.

That might mean grilling up my own hamburgers, enjoying brownies from the local farmers market or stopping in at a local farm-to-table restaurant and eating a larger-than-normal meal for me. This works really well in satisfying cravings without all the nasty side effects from processed foods and fast food joints.

6. Spice up your healthy food. If you’re eating the same plain “diet food” all the time, there’s no doubt that you’ll want something more exciting by the time the weekend rolls around. The key here is to make healthy meals that actually taste good.

It sounds obvious, but so often, we’re told that diet food is steamed veggies with a side of plain chicken. And no disrespect to steamed vegetables and poultry, but there are so many other things you can eat! I have tons of recipes that not only taste great, but are good for you. When you’re eating delicious, nutritious food all the time, you’ll find that you’ll feel the need for treat days less and less.

Final Thoughts

• Incorporating cheat days and cheat meals into a diet is a way to indulge in “off-limit” foods without breaking your diet.
• Cheat days help boost metabolism and leptin production, which slow down when you’re restricting calories.
• Having cheat days can help dieters stick to their long-term weight loss goals, boost metabolism and turn down foods and situations that might ordinarily derail their diet.
• There are some dangers in cheat days, however. They can create unhealthy relationships with food or have people binge eat really low-quality, processed foods. And if you’re not eating as healthily as you think you are otherwise, a cheat day might be holding you back from dropping pounds.
• Shifting the concept of a cheat day to a “treat day” can help us think about cheat days differently.

Read Next: The Dangers of Fad Diets

The post Does the Cheat Day and/or Cheat Meal Work for Weight Loss? appeared first on Dr. Axe.

When you’ve committed to revamping your health and lifestyle, one of the most important things is overhauling the way you eat. And when you’re in the kitchen, it’s a lot easier to stick to your healthy diet principles, especially when you’re trying to eat healthy on a budget. But most of us don’t eat every single meal at home.

Dining out is a way of catching up with friends and celebrating a momentous event with loved ones —  and, practically speaking, if you ever travel, are invited to business lunches colleagues or just get hungry when you’re not at home, it’s inevitable.

Is it really possible to eat out healthy?

Why It’s Difficult to Eat Healthfully When You Dine Out

Most of us know that we should avoid things like processed foods like deep-fried meals or dishes smothered in cheese when we dine out. But other choices can be tricky.

You might choose a salad believing it to be the healthy option, just to find out that it’s one of the unhealthiest salads loaded with calories and fat. Many restaurants don’t offer nutritional information. Your coworker might pick a restaurant for lunch with extremely limited healthy options for you to choose from.

And of course, there’s the social aspect and the pressure that comes along with it — no one wants to be that eater who everyone dislikes inviting out to dinner, and we’re often hesitant to order something different than everyone else for fear of being difficult or not going with the flow.

The way food is prepared is tough to know when you eat out, too. At most restaurants, the main mission for chefs is to make food that tastes good at the lowest cost possible. That often means low-quality cooking oils and excessive amounts of salt, along with ingredients that tend to add flavor to dishes cheaply, like cheese, dressings and breading.

But even if you’re eating on the town, it is possible to make healthy — or at least healthier ­—  decisions. Read on to find out how to eat out healthy.

15 Tips for How to Eat Out Healthy        

1. Look up the menu beforehand

If you know ahead of time where you’ll be dining out, check out the menu online before stepping anywhere near the restaurant. Healthy fast casual restaurants usually make nutritional information available, making it easier to pre-select a healthy option, and nearly every restaurant posts their menu online.

2. Call ahead with questions

If you can find a menu but not nutritional information online, call the restaurant ahead of time with questions or to make special requests.

Restaurants today are a lot more familiar with food allergies and dietary requests, and providing them with advance notice or knowing what they can accommodate will make the dining experience a lot more pleasant. It will also take the pressure off you when you’re ordering, and makes things easier for staff, who might feel flustered with a flurry of questions at the time they take your order.

3. Choose restaurants that are likely healthier 

Restaurants that advertise local ingredients, farm-to-table dishes and organic food likelier use better-quality ingredients and will be more accommodating to special requests. (And here are 10 chain restaurants you should never eat at!)

4. Snack before you go

If you’re starving when you sit down at a restaurant, it’s a lot easier to make unhealthy choices. Instead, have a filling snack about an hour before heading out, like a hard-boiled egg, hummus and vegetables or dried fruit and nut mix. Having some food in your belly means you won’t be tempted to order everything off the menu.

5. Go Paleo when eating out

Adopting a Paleo diet when dining out can help you eliminate a lot of problematic ingredients, like refined carbohydrates in the form of pasta and rice, cheese and sugary ingredients. It means you’ll focus on tasty veggies and meats instead.

6. Check how food is prepared

Certain cooking methods are a better option than others. Look for meals that are baked, braised, broiled, grilled, poached, sautéed, smoked or steamed. Alarm bells should go off if the meal is crispy, deep-fried, battered, breaded or coated (hello, flour, deep frying and canola oil!).

7. Become friendly with your server

Because you hopefully checked out the menu beforehand, you’ll know what sort of sides and swaps are available but, when in doubt, ask. Most servers are happy to make sure that your requests (within reason, of course!) are accommodated. And be sure to tip well for the extra assistance.

8. Pass on the bread basket

The bread basket is one of the most evil things a restaurant can do. It’s a terrific way to fill up on empty calories before your meal has even arrived. Whenever possible, take a pass on the bread basket — or salted nuts or tortillas or the other temptations.

9. Fill up with salad

Starting your meal with a salad as an appetizer is a smart way to enjoy healthy ingredients ­— if you choose right, that is. Opt for salads with lots of greens, raw veggies and raw nuts or seeds. Opt for an oil and vinegar dressing, or ask for the dressing on the side.

Where people run into trouble is by choosing salads that are filled with deli-style sliced meats, crispy chicken or other meats, salted or roasted nuts and seeds (which are often cooked with unhealthy oils), croutons, bacon and dressings that are high in sugar, mayonnaise and calories.

10. Skip the soup

While soups seem like a healthy option, most restaurant soups are loaded with cream, butter and cheese to give it that velvety smooth texture. Unless it’s a broth-based soup, like minestrone, you’re better off skipping the soup.

11. Make healthy swaps

Order a curry and ask for it over vegetables instead of rice. If you’re out for Mexican, skip the tortillas and chips, and focus on the meats, salsas and guacamole instead, or ask for a fajita served with extra veggies and no rice.

Having a burger? Swap the French fries for a side of veggies or salad instead. Focus on enjoying the main part of the meal, and exchange the unhealthier parts for something a little more waistline friendly.

12. Order veggies with that

Most of us aren’t getting enough vegetables on a daily basis. So when you’re out to eat, bulk up your meal with more veggies! Asking for double or even triple vegetables is an easy way to fill up on nutritious ingredients and a favorite trick of mine when I’m asked how to eat out healthy.

13. Skip sugary drinks and load up on water

Why drink your calories when you can eat them? Skip the soda and fruit juices and drink water throughout the meal instead. It’ll help you feel full and slow down your eating, making sure your brain gets the message that you’re full.

14. Choose alcohol wisely

If you’re drinking alcohol, choose a red wine or dark beer, since these alcohols can be good for you, or light-colored alcohols with mixers like soda water and fresh lime. Nix sugary mixers and cocktails, as those can wreak havoc on your blood sugar and contribute to that hangover feeling the next day.

No matter which alcohol you choose, remember to drink in moderation. Just a few glasses or pints can quickly add up to a full meal’s worth of calories before eating a thing.

15. Share a main dish or create your own

Portion sizes at restaurants can be massive and if it’s in front of you, you’re likelier to eat the whole thing. Instead, save some cash and cut out calories by sharing a dish with a friend.

If you’re not the food-sharing type, consider ordering two appetizers or creating your own main meal by selecting an appetizer and a side dish instead; most restaurants offer several veggie sides and when combined with an appetizer, are usually large enough to satisfy even the hungriest eaters.

So What Should You Order?

You might be wondering what I order so that I can eat out healthy. Here are my top picks:

What to Order at Burger Joints:

The options might not be too exciting, but you can still make healthier choices when you’re at a burger restaurant.

• Grilled, not deep fried chicken salad with oil and vinegar
• Grilled fish with tomato slices
• A bun-less burger or a burger with lettuce “bread.” I often skip the veggie patties unless I know what they’re made with, as they’re often packed with soy and lots of grain fillers.

What to Skip at Burger Joints:

• No condiments
• Soda: go for water instead!
• French fries
• Deep-fried food
• Milkshakes

What to Order at Chinese Restaurants:
If there’s no MSG in the food, Chinese restaurants can be reasonably healthy.

• Brown rice or brown rice noodles
• Steamed chicken
• Sautéed veggies with brown rice or brown rice noodles
• Stir-fried chicken or fish with veggies

What to Skip at Chinese Restaurants:

• All of the deep-fried foods, including spring rolls
• Dumplings
• White rice
• Stir-fries in sweet and sour sauces, which are packed with sugar

What to Order at Mexican Restaurants:

Luckily, Mexican dishes are full of healthy options.

• Pinto or black beans, which are filling and full of fiber
• Grilled chicken, fish or beef
• Sautéed veggies
• Guacamole and avocado slices
• Brown rice
• Salsa
• Corn tortillas

What to Skip at Mexican Restaurants:

• White flour tortillas, tostadas and chips
• White rice
• Dishes smothered in cheese
• Meat-based gravies and sauces

At the end of the day, dining out should be a fun experience, especially if you do it infrequently. If you follow a healing foods diet and eat healthy at home 90 percent of the time, then going out for a meal on occasion isn’t going to throw you off track. You don’t need to feel guilty for enjoying a meal at a restaurant; use these as guidelines to respect your body but enjoy your food, too.

Final Thoughts

• How to eat healthy when ordering out can be challenging, but some prep work and smart choices can help.
• Research restaurants, menus and healthier options before arriving for your meal.
• Skip bread baskets and other food “freebies”; fill up on healthy salads and broth-based soups instead.
• Ask for extra veggies with everything!
• Don’t drink calories. If you’re going to have alcohol, choose red wine, dark beers and clear liquor; skip sugary mixers and cocktails.
• Consider sharing a meal with a friend or designing your own main dish.

Read Next: Chipotle and Panera Go with Non-GMO Foods

The post 15 Rules for How to Eat Out Healthy appeared first on Dr. Axe.

Why America Is Sick

The health of our nation is at risk. While obesity reaches near epidemic proportions, the rate of type 2 diabetes, heart disease and cancer continues to rise. What is the cause?

The way we eat. Sadly, today, many Americans choose convenience over health. Fast-food restaurants and convenience foods continue to make up a significant, and unhealthy, proportion of our American diet.

As these nine charts show, Americans are not getting enough essential nutrients, fiber and natural fats that help our bodies prevent disease.

Chart 1: Calorie Breakdown Madness

According to the USDA, nearly 1,000 calories a day (out of a 2775 daily calorie diet) is attributed to added fats and sweeteners! (1) In comparison, dairy, fruits and vegetables only contribute 424 calories. Our priorities for food are simply out of balance.

[Original Chart: http://www.ers.usda.gov/media/1188540/food-availability_fig04.png]

In fact, 38 percent of adults in the U.S. report consuming fruits less than one time daily, and less than 22 percent report eating vegetables daily. While adolescents do fare better in the vegetable category, this may be attributable to unhealthy fried vegetables (i.e. French fries) and other processed vegetables available at school.

Oregon and California stand ahead of the rest of the country; adults in these states eat vegetables 1.8 or more times per day. Meanwhile, adults in five states report eating vegetables less than 1.5 times per day.

Chart 2: 45 Percent Increase in Grain Consumption 

As of 2000, Americans were consuming nearly 200 pounds of grain per year, the vast majority from wheat flour. It’s important to note that while we are consuming considerable more wheat, we must take into account that it isn’t the same wheat we once ate. Today, according to the Journal of Trace Elements in Medicine and Biology, the mineral density of wheat has dramatically declined in the last 20 years.

The wheat of today has nearly 30 percent less minerals. Why is the wheat we eat today less nutritious than before? Because of GMOs. Researchers believe that the significant increase in number of individuals with celiac disease and gluten intolerance is a result of nutritionally bankrupt wheat, as well as the dramatic increase in its consumption.

In addition to wheat, our diets high in other grains put us at risk for tooth decay. Phytic acid — naturally found in nuts, seeds, legumes and grain, and added to many commercially available breads and whole grain products — can affect absorption of magnesium, calcium and zinc.

Phytic acid is considered an “anti-nutrient.” Phytic acid can interfere with the absorption of nutrients by binding minerals together in the digestive tract, making them less available for absorption. There is also evidence that suggests that it can inhibit certain enzymes in our digestive system, leading to digestive upset. (Tannenbaum and others. Vitamins and Minerals, in Food Chemistry, 2nd edition. OR Fennema, ed. Marcel Dekker, Inc., New York, 1985, p 445).

In addition, a study found that phytic acid that is added to bread actually inhibits magnesium absorption (2). Today, nearly 80 percent of Americans are magnesium deficient, leading to leg cramps, insomnia, fibromyalgia, high blood pressure and osteoporosis. An additional study found that phytic acid also inhibits the absorption of zinc and calcium resulting in loss of bone density, loose teeth and tooth decay. (3)

Chart 3: American Prescription Medication Use

According to the Centers for Disease Control (CDC), 48.5 percent of Americans have used at least one prescription drug in the past 30 days, and 21.7 percent have used three or more prescription drugs. (4) The most frequently prescribed drugs are analgesics, anti-hyperlipidemic agents, antidepressants and anti-diabetic medications. Most of the conditions that require these most popular prescription medications can be linked to unhealthy lifestyles and a poor diet.

http://www.cdc.gov/nchs/data/databriefs/db42.pdf

Anti-hyperlipidemic agents reduce lipid levels in the blood, lowering cholesterol and triglycerides. They may also promote healthy HDL balances. However, in most cases, you can lower cholesterol naturally, and fast.

Antidepressants include MAOIs, TCAs, SSRIs and other drugs that reduce the symptoms of depressive disorders. However, many of these drugs have frightening side effects, including increased depression, fatigue, anxiety, and a heightened risk for suicide or suicidal thoughts.

Depression is at near epidemic proportions throughout the U.S., in fact, the World Health Organization has identified depression as the No. 1 cause of disability in America. Research has shown that a typical western diet rich in unhealthy fats, refined sugars, processed foods and genetically modified foods may increase the risk of depression. There are natural remedies for depression, including a diet rich in lean protein, wild fish, vegetables, seeds and saturated fats.

Anti-diabetic medications work to lower glucose produced by the liver, stimulate the pancreas to release more insulin, break down GLP-1, encourage the reabsorption of glucose in the kidney, and lower blood glucose levels by literally blocking the breakdown of starches. Finding the right drug to control blood glucose levels can be a challenge for many diabetics, and these drugs are not without side effects. However, there are natural remedies to help stabilize blood glucose levels and actually help reverse diabetes.

Prescription analgesics are used to alleviate pain — included in this designation are narcotic-based painkillers. Many addiction experts, law enforcement and health professionals believe the dramatic increase in narcotic pain medications has led to the near epidemic of heroin addiction. Pain medications, especially narcotics, are addictive.

Today, chronic pain is a real problem throughout the U.S. Individuals battling joint pain, fibromyalgia, arthritis, back pain and more seek powerful prescription medications to help ease the suffering. However, it’s important to mention the link between inflammation, pain and our diets. Our unhealthy diets — full of gluten, aspartame, pasteurized dairy, trans-fats, foods high in omega-6 fatty acids, corn, soy, and processed foods loaded with unhealthy fats, and added sugars — are at the root of many of today’s medical conditions, including pain and inflammation.

Chart 4: Decreases in Fruit and Vegetable Intake

Leafy green vegetables, squash, root vegetables, asparagus, artichokes, and others provide essential nutrients for our bodies. I strongly support juicing vegetables to boost health. Juicing fruits and vegetables helps to make them easier to digest and absorb into your system. Vitamin C, vitamin E, essential B vitamins and a whole host of minerals crucial to good health are easily incorporated into your diet.

http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf

Combining vegetables allows you to increase the intake of essential nutrients, helping to aid in digestion, improve energy, lose stubborn weight, strengthen your immune system, and lessen your risks for developing chronic diseases like cancer, heart disease and Type 2 diabetes.

Chart 5: Consumption of Sugar Has Skyrocketed 

In the last 65 years, not only has the amount of sugar we eat dramatically increased, the source of the sugar has radically changed. In the 1950s, the majority of the sugar consumed by Americans was from cane and beet sugar.

 Stephan Guyenet and Jeremy Landen, http://wholehealthsource.blogspot.com 

In 2000, according to the USDA, each individual in the U.S. consumed over 150 pounds of sugar. Over half of that came from corn. Just because high-fructose corn syrup is made from corn, of course, doesn’t mean that it is a healthy sweetener.

Over the last hundred years, our taste buds have changed; today everything needs to be super-sweet, even foods we don’t tend to think as sweet. Traditional wheat-based breads, for example, contain sugar. While sugar is important for fermentation and getting yeast to activate, the next time you reach for a loaf of “honey whole wheat,” check the label; it may surprise you. Each slice has three grams of sugar, sourced from both honey and refined sugar.

My favorite natural sweeteners include raw honey, coconut sugar, dates and stevia leaf. It’s important to use even natural sweeteners, in moderation. The challenge comes when eating processed foods.

Unfortunately, food manufacturers do not have to separate added sugar from naturally occurring sugar in foods. Most foods have some levels of natural sugar, and in balance, they are healthy for you. Food labels only have to disclose the total sugars per serving and don’t break down added sugars from naturally occurring sugars. Added sugars come in many forms, so look for labels that include:

• Cane juice
• Corn sweetener
• Corn syrup
• Dextrose
• Fructose
• High-fructose corn syrup
• Invert sugar
• Maltose
• Lactose
• Sucrose
• White sugar
• Corn syrup solids
• Malt syrup
• Anhydrous dextrose

Today, more than 1 in 3 adults in the United States have “pre-diabetes.” This is when blood sugar levels are higher than normal, but not quite high enough to be considered type 2 diabetes. In addition, today nearly 30 million Americans have diabetes, and 1 in 4 of them don’t even know it.

Complications from diabetes include skin infections, glaucoma, cataracts, neuropathy, foot ulcers and calluses, poor circulation, ketoacidosis, high blood pressure, stroke, heart disease, and more. Some of these complications are serious, and some can be fatal. I encourage a healthy lifestyle and diet to help prevent and treat diabetes.

Chart 6: Increase in Hydrogenated Oils and Decrease in Saturated Fat

In 2000, the latest data available, Americans ate nearly 75 pounds of added fats and oils. This number is estimated to be even higher today. The interesting part of this chart is that while “healthy” fats have decreased, the amount of unhealthy fats has increased. In the 1950s, butter, lard and tallow represented nearly 20 pounds per person while today it accounts for just 14 pounds. This is in contrast to processed shortening and margarine, which is today consumed at a rate of over 32 pounds per year, per adult. (5)

Steve Guyenet (Harvard Law)”The American Diet” 2012 [TED Talk https://www.youtube.com/watch?v=HC20OoIgG_Y]

The truth about saturated fats goes against everything we’ve been told since the mid-1970s. Saturated fats do not cause heart disease or cancer. Yes, you read that right. While elevated triglycerides are linked to an increased risk for developing heart disease, these don’t come directly from dietary fat. They are actually produced in the liver from excess sugar.

In truth, healthy saturated fats hold many benefits for our bodies. They support cell health and bone health, protect the liver from toxins, strengthen the immune system, and are necessary for the absorption of essential fatty acids. My fats of choice include ghee, coconut oil, avocado oil, olive oil and others on my healing foods diet. Unhealthy fats include canola oil, soybean oil, peanut oil, margarine, shortening and lard.

That sharply inclining blue line? That is mostly made up of hydrogenated and partially hydrogenated oils, such as vegetable oils like corn, peanut, soybean and canola. Genetically modified cooking oils, which several of these oils are, have the additional health detriments as other genetically modified foods.

In the chart above, notice how the consumption of lard and butter has decreased, and then remember that we are now facing more heart disease and obesity in this country than ever before. We’ve essentially swapped healthy oils and fats for unhealthy oils and fats, leading to the increase in diabetes and heart disease.

By the way, do you know where canola oil comes from? It’s made from genetically modified rapeseed. Manufacturers knew that rapeseed oil wouldn’t look great on a label, so they changed the name to LEAR (Low Erucic Acid Rapeseed) and then to Canadian Oil, and finally settled on the shortened version: canola oil. Read more about why I believe you should stop using canola oil immediately.

Chart 7: Processed Foods Make Up 63 Percent of Calories

This chart shows that 63 percent of calories Americans are consuming today are coming from processed foods. Convenience foods are packed with preservatives, added oils, sugars and refined grains — none of which is healthy for the body, as these foods definitely do more harm than good.

http://www.nyu.edu/sustainability/pdf/NYCHSF_FoodGraph2.pdf

Sadly, plant-based foods are only making up 12 percent of calories consumed in the U.S. today. The statement at the top right of this graph is misleading, but nonetheless shows that even organizations that are trying to get us to eat healthier often miss the overall picture.

I encourage the use of healthy fats, including ghee and coconut oil, because of their overwhelming health benefits. Once considered an unhealthy fat, coconut oil is actually packed with nutrients, and it contains anti-microbial and anti-fungal properties. Read more why I believe you should add coconut oil to your diet in my article the top 5 healthy benefits of coconut oil.

Chart 8: The Prevalence of GMO Foods in Our Diet

Genetically modified foods are literally everywhere in our grocery stores — in raw foods, oils, processed foods and more. Contrary to what Monsanto tells the public, this genetic modification does harm the food quality and nutrition, and puts other crops at risk of contamination. To make matters worse, the Food and Drug Administration does not require that genetically modified foods to be labeled as such. The chart above shows the density of GMOs in common foods.

http://www.motherjones.com/blue-marble/2013/02/gmo-farming-crops-more-popular-than-ever-world-charts

Over 60 countries currently regulate, or ban GMOs, and in this regard, the U.S. desperately lags behind. Genetic modification started under the guise to increase yields, make crops more drought- and disease-tolerant, and enhance nutrition. While GMOs may increase yields and create more uniform fruits and vegetables, nutrition values and taste dramatically decreased. In fact, the next time you see an organic “heirloom” tomato in the market, and you dismiss it because it’s shaped funny or not bright red, buy one, and just try it. That is the way a tomato is supposed to taste!

Here are percentages of the most common GMO foods today:

• Corn: 90 percent GMO
• Soy: 94 percent GMO
• Canola: 90 percent GMO
• Hawaiian papaya: 90 percent GMO
• Sugar beets: 95 percent GMO

According to the Institute for Responsible Technology, genetically modified soy and corn may be at the root of gluten intolerance. The question that inevitable comes to mind, since neither soy nor corn have gluten, is how? The answer from IRT’s Jeffrey M. Smith is the components in GMO soy, corn, canola, sugar beets, summer squash, Hawaiian papaya and alfalfa are “linked to five conditions that may either initiate or exacerbate gluten-related disorders.”

Chart 9: Americans Consume 3,400 Milligrams of Sodium per Day

According to this graph from the CDC, Americans over the age of two are averaging over 3,400 milligrams of sodium each day — that is more than double the recommended level and nearly seven times what our bodies actually need. Sodium does help our bodies function, but in reality the vast majority of us need less than 500 milligrams per day.

http://www.boston.com/lifestyle/health/blog/nutrition/2012/09/eat_to_beat_high_blood_pressur.html 

Just like our taste for sweet foods have increased, so has our taste for salt. While the salt shaker sitting on your table doesn’t help matters, it’s only responsible for approximately 25 percent of our sodium intake. The other 75 percent comes from processed foods and restaurants.

Just one cup of potato chips has over 160 milligrams of sodium. But who eats just one measured cup of potato chips? Meanwhile, the popular canned chicken noodle soup has nearly 900 milligrams of sodium, in just half a cup.

According to the FDA food labeling requirements, to be considered “low sodium” foods must contain 140 milligrams of sodium or less per serving. Be mindful when you choose the “25% less sodium” option, it probably still contains far more sodium than you need.

Too much sodium contributes to high blood pressure, increasing the risk of stroke and heart attacks. Today, heart disease and stroke are the first and third leading causes of death in the U.S. (6) The good news is that when salt intake is reduced, blood pressured begins to decrease, within weeks. (7)

Over 40 Percent of Sodium Intake Comes from These Foods (8)

• Breads and rolls
• Cured meats, cold cuts, deli meats
• Pizza
• Poultry
• Soups
• Sandwiches and burgers
• Cheese
• Pasta dishes
• Meat dishes
• Snack products, including chips, pretzels and popcorn

The healthy alternative is sea salt, or Himalayan salt. Salt makes foods more enjoyable, but table salt is highly processed and all health benefits of salt have been lost. Some natural salts — including Himalayan salt and Celtic sea salt — actually support good health. They help to prevent muscle cramps, regulate water content in the body, regulate blood pressure and alkalize the body.

Type 2 diabetes, cancer, heart disease, obesity, digestive disorders, fatigue, chronic pain and hormonal imbalances plague adults and children alike. Many of these conditions can be prevented, and even reversed with healthy eating and lifestyle changes. Transition to a healthy eating plan doesn’t have to be difficult. My healing foods diet can help to strengthen the immune system, while bringing the body back into balance.

Read Next: World Happiness Report: Where Does the U.S. Rank?

The post 9 Charts That Show Why America is Fat, Sick & Tired appeared first on Dr. Axe.

The Myth

Exercise is huge for weight loss.

The Reality

Believe it or not, exercise for weight loss is not one of the top benefits of exercise. Regular exercise comes with a ton of health benefits, but if you’re trying to lose weight, your best bet is to focus on your diet.

The Nitty Gritty

If you’ve ever struggled with long-term weight loss or getting rid of those last few pounds, you’ve probably wondered which is more important: revamping your diet or hitting the gym regularly. The verdict is in: When your goal is weight loss, changing your diet is what makes all the difference.

Reason 1: You don’t burn that many calories through physical activity.

While all the advertisements for gyms and campaigns to get people moving might lead you to believe otherwise, the truth is that for most people physical activity accounts for only about 30 percent of the calories the body burns a day. (1) The other 70 percent is determined by your basal metabolic rate or the energy your body expends just by living.

In fact, one study found that measuring physical activity alone is not a key determinant of unhealthy weight gain in children. In other words, kids who are quite physically active can still be overweight, likely because of food choices. (2)

We can look at this another way, too. The prevailing theory is that a person needs to cut about 3,500 calories to lose one pound (note that the exact calories vary depending on the starting weight of the person and other individual factors). (3) You can do this by eating 3,500 fewer calories or working them off.

That means if you wanted to lose one pound a week, you would have to cut out about 500 calories a day — the equivalent of four slices of bacon, one can of soda and a bagel with cream cheese or just 4.5 ounces of cheddar cheese. (4)

If you wanted to burn that same amount of calories via exercise, you’re looking at roughly a five-mile run every day of the week. Which are you more likely to stick to?

Reason 2: You’re overestimate how many calories you burn …

You know that terrific feeling after a workout, when you allow yourself a slice of pizza or an extra slice of cheese at lunch because you had such a kick-butt workout? You’re not alone. Most of us actually overestimate how intense a workout is. (5) The result is that you might sabotage your own exercise efforts by overcompensating how much food you need afterward.

A study conducted by the Department of Pediatrics at Harbor-UCLA Medical Center had both males and females who regularly exercise track what they ate and how much energy they spent. On paper, the subjects lost weight. In reality, however, they underestimated how much they were eating and overestimating how many calories they burned. (6)

Reason 3: … And underestimate how much you eat.

No matter how stringent you are with your exercise routine, bodies adapt. What was once a tough workout for you might be a lot easier a few months later, affecting how many calories it burns.

And unless you spend every waking hour at the gym, you cannot outrun the 27-plus meals you eat a week (and that’s before snacks!). In yet another study, this one conducted by the School of Human Kinetics at the University of Ottawa and published in the Journal of Sports Medicine and Physical Fitness, participants were asked to exercise and estimate how many calories they burned on a treadmill. (7) They were then taken to a buffet and asked to eat the equivalent of the calories burned — and ate two to three times the amount that they burned.

The Fix: Don’t Exercise for Weight Loss — Eat for Weight Loss, Exercise for All the Other Benefits

Please note that I’m not advocating avoiding exercising. The benefits of exercise are widely reported and range from feeling happier to reducing your risk for a range of ailments, from heart disease to cancer. An exercise plan that suits your physical levels is so important.

But if you’re trying to lose weight, adjusting your diet is your best bet as opposed to exercise for weight loss. What are some easy ways to create new healthy eating habits?

1. Make Your Own Meals

This is a biggie. Being able to know exactly what’s in your food and how it’s prepared, along with weighing out portion sizes, is critical.

If you’re struggling with having enough time to cook, I suggest spending an hour or two on the weekend prepping your food and snacks for the week. I’d go so far as to suggest that you skip a gym session and use that time to get your food ready instead. It’s that key.

If you need suggestions, I have a variety of healthy recipes to choose from, ranging from breakfast to mains and even good-for-you sweet treats.

2. Practice Mindful Eating

Keeping a food journal to keep track of how much you’re eating, noticing when you emotionally eat and fully being in tune at meal time are all great ways to start making gradual changes to your diet that you can stick to.

3. Make Sustainable Swaps

Healthy eating shouldn’t go out the window once you reach a desired weight. It might take longer, but making smaller, gradual changes that you can stick to for good is the way to go. For a diet that’s full of delicious foods and leaves you satisfied — and promotes optimal health — I suggest the healing foods diet.

4. Exercise Smarter, Not Harder

Instead of spending hours at the gym at low intensity, try high-intensity interval training. HIIT workouts burn more calories in less time. Weight lifting and strength training also help you increase the afterburn effect, or how many calories you’ll burn post-exercise. When you combine these with a sound, nutritious diet, you’re sure to see results.

Read Next: 49 Secrets on How to Lose Weight Fast

The post Mythbusters: Exercise Is Key for Weight Loss appeared first on Dr. Axe.

Not a week goes by without seeing an article about how too much sitting can be hazardous to your health. This is particularly concerning given how many Americans live a sedentary lifestyle, thanks in large part to sitting for hours upon hours a day at work. And thanks to these reports, more and more people have been getting up out of their seats and utilizing a standing desk in the hope that said standing desk benefits their health at work.

However, is this standup desk trend as healthy as sitting is unhealthy? Given a rash of studies that purport sitting is the cause of all your health and weight problems, it’s easy to think so. But recent research suggests standing desk benefits may not be all they’re cracked up to be.

Standing Desk Benefits

Let’s start with the good that we know about standing desk benefits.

1. May Increase Life Expectancy

A November 2015 analysis published in the American Journal of Preventative Medicine examined 54 surveys on sitting time, factoring in population size, life table and deaths in the countries in which the surveys were conducted. What the researchers found is that sitting time greater than three hours per day

… was responsible for 3.8 percent of all-cause mortality (about 433,000 deaths/year) among those 54 countries. All-cause mortality due to sitting time was higher in the countries from the Western Pacific region, followed by European, Eastern Mediterranean, American and Southeast Asian countries. Eliminating sitting time would increase life expectancy by 0.2 years in those countries. (1)

Researchers concluded that reducing sitting time can play a role in promoting an active lifestyle, which in turn can help stave off premature death. Of course, other factors could be at play here, but simply reducing sitting time has a beneficial effect.

By combining standing with the benefits of exercise, one potentially can increase life expectancy even more. You can try different types of exercise to do at your desk to help boost any standing desk benefits you may be looking for.

2. Lessens the Risk of Chronic Disease

Again, we know that sitting can do damage to your heart, vascular function and more. Conversely, standing can help limit this damage to an extent, adding a reduced risk of certain chronic diseases to the list of standing desk benefits.

For instance, in a study from the American Heart Association, 82,695 men 45 years and older from the California Men’s Healthy Study without prevalent heart failure were tracked for 10 years, looking at physical activity, sedentary time and behavioral variables from questionnaires.

Nearly 3,500 men were diagnosed with heart failure over a mean of 7.8 years, and controlling for different variables, those with the least amount of physical activity and most sedentary time were at the most risk for heart failure, in addition to coronary heart disease. (2)

These risks of prolonged sitting and inactivity don’t just affect adults or men either. A November 2015 study published in Experimental Physiology found that increasing sedentary time also increases cardiovascular risk in children. A three-hour period of uninterrupted sitting caused a 33 percent reduction in vascular function in young girls … even more alarming considering children spend more than 60 percent of their waking day sedentary. (3)

This is all the more reason to get up and get moving from an early age.

3. Improves Blood Sugar and Cholesterol Levels

A study from the University of Queensland in Australia found that standing an extra two hours a day versus sitting was associated with about 2 percent lower average fasting blood sugar levels and 11 percent lower average triglycerides in the blood. Those extra two hours standing were also attributed to lower bad cholesterol and higher good HDL cholesterol. (4)

Thus, you can add maintaining normal blood sugar and cholesterol levels to the list of potential standing desk benefits.

4. May Boost Productivity

Having a standing workstation has been associated with reducing sedentary behavior, but can it actually improve productivity at work? Research published in IIE Transactions on Occupational Ergonomics and Human Factors suggest that, yes, working at a standing desk benefits productivity.

The study compared objective productivity measures between workers who use a stand-capable desk and a seated control group in a call center over six months for 167 employees. The findings revealed that workers with desks that allow for standing were about 45 percent more productive on a daily basis than those who remained seated. Even better?

“Further, productivity of the stand-capable desk users significantly increased over time, from ∼about 23 percent in the 1st month to 53 percent over the next 6 months.” (5)

Standing Desk Precautions

While we know sitting for prolonged periods of time can be damaging and standing desk benefits are real, that doesn’t mean the standup desk is a cure-all by any means. In fact, standing for prolonged periods comes with its own risks and doesn’t necessarily improve health as much as people may think.

For starters, there’s little actual, proven evidence that standing desk benefits are actually due to standing. In fact, utilizing a standup desk has not been 100 percent verified to prevent or reverse the harm of sitting for hours on end.

According to Dr. Jos Verbeek, a health researcher at the Finnish Institute of Occupational Health, many of the studies out there have conflicting conclusions and more have been too small to be significant or were not randomized and controlled. (6)

Furthermore, research from the Department of Surveillance and Epidemiology at the National Institute of Occupational Health in Denmark found that prolonged standing at work is associated with the development of varicose veins and associated diseases. (7)

Then there’s the fact that, contrary to what you may believe, there’s little evidence that using a standing desk benefits your waistline. According to a study by the University of Pittsburgh’s Department of Health and Physical Activity at the Physical Activity and Weight Management Research Center, standing for 15 minutes versus sitting for 15 minutes only resulted in burning about two extra calories, and ultimately, “substituting periods of sitting with standing may not affect energy expenditure.” (8)

This means if you’re looking to lose weight and think standing instead of sitting is the means to that end, you may be in for an unpleasant surprise.

Better Alternatives to Standing Desk Benefits?

Now, just because standing may not provide weight loss benefits doesn’t mean you should toss your standing workstation aside. Standing can still be very benefits to your health, and recent research has even revealed what’s believed to be an ideal amount of time to stand in order to get the most standing desk benefits possible.

According to research published in the British Journal of Sports Medicine, standing at work does benefit health and productivity, and it’s best to stand for two hours dispersed throughout the workday. (9) This way, you aren’t sitting for too long or standing for too long, mitigating the negative effects and optimizing the benefits of rest along with standing desk benefits.

However, there’s an even better way to get the most out of your work day and lose weight. The University of Pittsburgh study mentioned above and published in Journal of Physical Activity & Health found that while standing didn’t necessarily boost energy expenditure compared to sitting, walking instead of sitting or standing did. In fact, walking for 15 minutes or 30 minutes greatly increased energy expenditure, which in turn is beneficial to your health.

This makes sense, of course, since walking to lose weight is proven to work. It’s ultimately about turning around the sedentary lifestyle and getting moving. That’s why it makes sense that standing has added benefits sitting does not, since it promotes movement, and also why walking and moving are superior than standing.

Final Thoughts on Standing Desk Benefits

• Research indicates that Americans spend more than 50 percent of their waking hours sedentary, and we know a sedentary lifestyle is hazardous to our health.
• Since standing promotes a more active lifestyle, standing desk benefits may be able to increase life expectancy, lessen the risk of chronic disease, improve blood sugar and cholesterol levels and boost productivity.
• Experts agree that standing an additional two hours dispersed throughout the workday is ideal to optimize standing desk benefits.
• However, there is little direct evidence that standing in and of itself can prevent or reverse the damage of sitting, and standing does little to promote weight loss compared to sitting.
• The good news is standing combined with walking does have positive effects on weight loss and energy expenditure, which is why walking should be incorporated to your workday as well.
• At the end of the day, the human body was meant to move, so try these exercise hacks to get more physical activity into to your workday and optimize those standing desk benefits to improve overall health.

Read Next: A Science-Backed Remedy for Too Much Sitting

The post Standing Desk Benefits: Are They Real? What Else Should You Do? appeared first on Dr. Axe.

Nearly two-thirds of this U.S. group are overweight. In fact, 17 percent are obese, with the rate tripling from 1971 to 2011. (1) Worst of all, these folks are being exposed to a whole host of health issues that were previously quite rare in this group. Who am I talking about? Children, of course, which is why it’s so important to learn how to lose weight for kids.

Today, one in five youths aged 6–19 are obese. And while there are lots of public health suggestions floating around about how to best deal with this issue — which affects children not only physically but also emotionally — there’s one standing above the pack: getting parents involved and learning how to lose weight for kids. What’s the best way to do that? Focusing on parents, not children, during childhood obesity treatment.

It might sound counterintuitive. After all, if children are the ones with the health problem, doesn’t it make sense to have them attend treatment meetings? But a recent study published in the Journal of the American Medical Association Pediatrics found that there was no difference in weight loss outcomes when only parents attended the treatment versus parents and children together. (2) Having the parents truly is the best way in the journey of how to lose weight for kids.

The Epidemic of Overweight Children

Experts point to many reasons leading to a rise in childhood obesity, like environmental factors, lifestyle preferences and cultural environments. And though obesity is generally thought to be the result of too many calories and fat, researchers are now pointing to the high amount of sugar in soda and juices, larger portion sizes, and a decrease in physical activity as contributing factors to obesity.

How is obesity in children measured anyway? Currently, body mass index, or BMI chart, is used to decide if a child is overweight or obese. Children with BMIs at or higher than the 85^th percentile but below the 95^th percentile are considered overweight; BMIs at or above the 95^th percentile are considered obese.

Any weight ranging from the 5^th percentile to less than the 85^th percentile is considered a normal or healthy weight. BMIs are stacked against youth of the same age and sex, since a child’s body composition changes quite a bit as he or she ages. (3)

While using BMI might have some accuracy issues, the number of children who aren’t at a healthy weight is concerning. What’s especially interesting about overweight and obese children is that it’s a relatively new phenomenon. Though there have always been children who weigh more than their peers, it’s only in the last four decades or so that rates have skyrocketed in young people.

Between 1976 and 1980, for example, 5 percent of preschool children ages 2–5 were obese. By 2007–2008, that number of obese children totaled 10.4 percent. And from 1976–1980, about 6.5 percent of children aged 6-11 were obese. In 2007–2008 however, that number shot up to 19.6 percent. (4)

The ramifications of children being overweight and obese aren’t just high numbers on the scale, of course. Both conditions bring about serious health consequences. These children are more likely to be overweight or obese as adults, which we know is a risk factor for cardiovascular and other diseases. In fact, type 2 diabetes, which used to be virtually unheard of in children, is now being diagnosed at alarming rates. (5, 6)

Children who are obese also are more likely to have high blood pressure and cholesterol, breathing problems like asthma, joint problems, fatty liver disease, and heartburn. (7)

And then, of course, there are the effects that transcend the physical. Depression and a feeling of low quality of life are more common in young people who are obese. (8) And children who are obese are more likely to be bullied more than their average-weight peers, no matter how good their social skills are. (9)

How to Lose Weight for Kids: Parents Are the Key

It’s evident that helping children who are overweight and obese is a healthy decision, and the new study sheds some light on an effective way to do that. The question researchers wanted to answer was whether there was a difference in how successful children were losing weight when they attended family-based weight loss treatment (FBT) versus having just parent-based treatment, or PBT.

Over the course of six months, 150 overweight or obese children ages 8–12 and their parents participated in the study. Throughout six months, FBT and PBT sessions were provided in 20 one-hour group meetings and 30-minute behavioral coaching sessions. The content delivered at both sessions was the same except that, at some, the children weren’t present.

The main measure to see whether children’s presence made a difference was by measuring their weight loss at different intervals after treatment. The study also looked at other measures, such as if parents also lost weight, whether children and parents engaged in more physical activity, and if parents changed the way they fed the children.

After evaluating the families for more than two years, it became clear that children weren’t necessary at meetings and still lost weight if only parents attended. Secondary outcomes, like parent weight loss and physical activity, didn’t suffer if children weren’t present either. It seems a bit odd ­— wouldn’t it make sense that kids would lose more weight if they were present at the treatment meetings than if they skipped them?

This study drives home the fact that, when it comes to children’s health, parents are the driving force behind it. A young child isn’t preparing his or her own meals and reading food labels, but parents are (or should be!).

So it makes sense that when the parents were educated on weight loss methods, the children still reaped the benefits, whether they were there to hear from the experts or not. When parents put the healthy tips into practice, the children lost weight — and so did the parents. Thus, if you’re wondering how to lose weight for kids, it begins with the parents.

10 Tips for How to Lose Weight for Kids

Parents are the No. 1 tool against children being overweight or obese. But what can you do to ensure your kids are getting the nutrition they need without scarring them for life in the process? Here are 10 ways to help your family — because this is a family affair! — lose weight. Follow these 10 tips for how to lose weight for kids.

1. Choose a Food Lifestyle that Works

Food, not exercise, is key for weight loss. Certain diets can help lose weight and establish healthy eating patterns. Of course, when I say diet, I just mean the type of food and not a crazy “eat three seeds a day” diet. That’s because we want to stress to kids that eating for health isn’t just something you do to lose pounds on a scale or to look a certain way. It’s all about fueling our bodies and giving them the nourishment they need to perform their best, not jumping on fad diets for short-term gains.

The Mediterranean diet, which emphasizes fruits, veggies, healthy fats like olive oil, fish and whole grains can be a great place to start. Kids are generally familiar with most of these foods, but here they take center stage. The Mediterranean diet also helps guard our bodies against heart disease and other obesity-related health issues like type-2 diabetes and metabolic complications.

If gluten is an issue with your child, following a gluten-free diet could be the answer. An added bonus of reducing or eliminating gluten in your diet is that it automatically kicks a lot of unhealthy foods to the curb, such as refined carbohydrates like white bread and pasta, white and whole-grain flours, rice, and more.

However, as people shun gluten more and more, there are gluten-free “junk foods” cropping up. If you fear that you’ll just be replacing one unhealthy food with another, Paleo might be a good option. A Paleo diet focuses on proteins, vegetables, and healthy fats like avocado and coconut oil, while avoiding grains, dairy, refined sugars and legumes. While it can feel restrictive in the beginning, a lot of the guesswork about “can I eat this?” is taken out.

2. Say Goodbye to Processed Foods and Added Sugars

Most likely, however, your entire family will see health benefits as soon as you cut out — or at least cut back — on processed foods and extra sugar. You should immediately get rid of refined carbohydrates, as these are empty calories with zero nutritional value.

Next, it’s time to start cutting out those snacks you thought were healthy. Those “low-fat” cookies? They’re full of sugar and other weird ingredients to give them flavor. Flavored yogurts? These are packed with sugar, often more than an actual dessert. Fruit juices? Unless they’re 100 percent juice, they often have additional nasties added in. Premade salad dressings? The ingredients list on some of those is ridiculously long!

Your best bet is to make your own healthy treats. That way, you’re in control of what’s going into your child’s body.

3. Cook at Home

This can be a real challenge for busy families. Between work, school, homework, activities and plain old life, it can feel like there’s just no time to cook. But this is one of the most important things you can do to help your child lose weight. A home-cooked meal means children eat something nutritious with the appropriate serving size.

Kitchen hacking can help. On the weekend, you can make a few meals at once and serve those throughout the week. Think chili or soup in a crockpot, a roasted chicken in the oven, and a curry on the stove. The soup and curry can be served throughout the week, while the chicken can be added to a salad, used in lettuce wraps or served alongside oven-baked potatoes.

Breakfast for dinner is always a hit, too! Oatmeal sweetened with honey and fresh fruit makes a nice dinner, as do pumpkin blueberry pancakes or eggs scrambled with veggies and served with a slice of whole-wheat toast.

4. Get Moving

If your child enjoys sports, signing him or her up to play after school is an easy way to get your kid moving. Even better, getting active with them is a great way to encourage physical activity and spend more time together. You can go on walks together, go for a jog, do YouTube yoga practices or hit the local pool. They’ll see that being active doesn’t just mean gym class or boring “exercises.”

5. Let Kids Stop Eating When They’re Full

Many of us grew up in a time when we were forced to finish off everything on our plates, whether we were still hungry or not. But even babies turn away from milk when they’ve had enough. Similarly, if your child says he or she is not too hungry or fills up before finishing everything, don’t force him or her to eat more.

6. Get Kids in the Kitchen

Kids are a lot more likely to eat something if they had a hand in making it. Make the kitchen a family-friendly zone. Let your kids wash or chop veggies or do basic cooking tasks like sautéing onions or boiling water. Let them have their say in what recipes the family should eat during the week, and then have them help out. If you need some ideas on what to make together, these healthy snacks for kids should help.

7. Serve New Foods Several Times

It takes quite a few tries for our palates to adapt to new foods. So when you’re introducing a new ingredient, like kale or quinoa, don’t be discouraged if your child doesn’t like it immediately. Make the new food a part of, not the basis of, the entire meal, and let your child try it out. If he or she doesn’t like it, don’t force him or her to eat it, but continue serving it. Eventually, your kid just might come around.

8. Don’t Demonize Foods

You’re not going to be able to control every single thing your kid eats. There will be visits to friends’ houses, birthday parties and after-school events, especially as they get older. It’s important not to make any food group out to be the worst thing ever. You don’t want children feeling guilty or like they failed if they have a cookie on occasion. Instead, focus on having them notice how they feel after they eat certain foods and understanding that some foods are for special occasions or eaten sparingly.

9. Pay Attention to Portion Sizes

Until they’re at least teenagers, children should be given “kid-sized” portions. Healthy Children has easy-to-follow recommendations on how much of each food group children should be served. Of course, children’s needs will vary based on their activity, sex, etc. Start by serving a smaller portion. If kids are still hungry, they can get a second serving, rather than starting with two servings worth of food.

10. Make It a Family Affair

There’s nothing more embarrassing than having a child eat one meal while everyone else eats something different. So make losing weight and healthy eating something the entire family is doing for everyone’s well-being. Keep tempting foods out of the house. Load the fridge with washed, cut-up pieces of fruit and veggies. Make healthy eating a normal household occurrence, and kids will follow suit!

Precautions Regarding How to Lose Weight for Kids

Before starting any weight loss plan for your child, you should consult with a pediatrician. You’ll want to eliminate any health reasons for weight gain and food allergies. A doctor can also help you determine how much weight your child should lose so that he or she is at a healthy weight for his or her age, height and sex, and how much your child should safely lose each week.

If you feel you might need some extra assistance, your doctor can also put you in touch with a dietician who can help plan the right diet for your child and family.

Weight is a really tricky issue, and it can also be difficult to encourage weight loss without seeming judgmental. If you have weight and body issues of your own, it’s also tough to not pass on those hang-ups to your child. In that case, seeking professional help for yourself can be beneficial for everyone.

Final Thoughts on How to Lose Weight for Kids

• Childhood obesity and related diseases are on the rise in the U.S.
• Whether it’s getting kids helping in the kitchen, trying healthy diets like going Paleo or getting active with your children, parents’ involvement is one of the best ways to combat childhood obesity and extra pounds and the first step in how to lose weight for kids.
• It can be challenging, but addressing obesity and extra weight in our children is really important so they grow up as healthy and happy as possible. When, as parents, we set a good example and help them build nutritious eating habits, it’s clear that everyone wins, and there’s no better way regarding how to lose weight for kids.

Read Next: School Lunch Changes Pros & Cons + What to Do About School Lunches

The post Weight Loss in Children: How to Lose Weight for Kids appeared first on Dr. Axe.

“Why am I hungry … like all of the time?” Is that a question you’re asking a lot lately? That’s because weight loss is a bit more complicated than “calories in, calories out.” While that is certainly important, getting your hormones under control is key to stifle an out-of-control appetite.

Luckily, you’re not destined for a life of counting calories (and feeling starved all the time). Eating well, exercising and moving more during the day are key ways to lose weight. But there are other ways to start chipping away at those last few pounds, too. Here are some weird things that make you hungry. And how to start taking steps to reverse overeating …

Why Am I Hungry? 3 Weird Triggers

1. Salt

Eating salt makes you thirsty, right? Nope. A team of researchers from Vanderbilt University found that while excess salt intake can make you thirsty initially, after that your body actually starts producing and storing more of its own water. This forces the body to actually use a lot of fuel to break down muscle mass, fueling your hunger. This breakthrough finding changes what we know about salt and hunger and sheds new light on overeating and its harmful side effects. (1)

If you’re looking to lose weight fast, getting your salt intake under control is key.

Related: What Are Hunger Pangs? Causes and How to Stop Them

2. Air Conditioning

There’s also a theory that air condition primes our body for overeating and weight gain. People seem to eat more in cold temperatures. Why? The body’s trying to stay warm. I get using air conditioning to avoid extreme and dangerous heat, but I wouldn’t make air conditioning a habit if you’re trying to lose weight.  (2, 3)

3. Certain Drugs

Certain medications could be fueling your appetite. Some allergy meds, insulin, steroids and even some blood pressure meds and anti-depressants are known to trigger hunger and weight gain. While you shouldn’t just get off of your meds without talking to your doctor, healing leaky gut can go a long way in actually reversing allergies and a long list of other symptoms. (Rather than just covering them up.) Working on gut repair can begin the process of healing the root cause of many ailments.(4)

How to Get Your Hunger Under Control

You can take several approaches to get reset your food cravings — and finally have some solutions for your “Why I am hungry?” question. You may want to work with your doctor to ID any hormone imbalances. But regardless of that, here are other things you can do:

• Work natural appetite suppressants into your routine. These include green tea extract, spicy foods, saffron extract and high-fiber foods.
• Learn how to work with grapefruit essential oil. Just the scent of grapefruit oil excites sympathetic nerves that supply the brown adipose tissue and adrenal glands, which may help stimulate weight loss.
• Exercise regularly. Mix it up with burst training and other forms of exercise you enjoy.
• Eat foods that balance your hormones naturally. Avocados are at the top of that list.

Final Thoughts On the Question, “Why Am I Always Hungry?”

• There are a number of surprising things that could be causing you to overeat.
• Too much salt doesn’t make you thirsty, it actually triggers your body to produce and store more water, which takes lot of energy and makes you even hungrier.
• Getting enough sleep, eating foods that balance your hormones and choosing appetite-suppressing foods and spices can help you avoid overeating.
• Simple smelling grapefruit essential oil can actually help promote weight loss and lower hunger levels.

Read Next: 5 Reasons Why Women Struggle to Lose Weight

The post Why Am I Hungry? Weird Things Stoking Your Appetite appeared first on Dr. Axe.

Everyone knows you’re supposed to stand up more throughout the course of the day, but a new standing study provides some surprising findings.

First, let’s talk about the extreme risks of a sedentary lifestyle. In the past few years, we’ve learned a lot about the health effects of too much sitting. And get this — a sedentary lifestyle can be just as damaging to our bodies as smoking. (1)

Though there are ways to counteract those health effects, like exercising, the reality for many of us is that we’re still spending upwards of 8 hours a day sitting down. Equipment like standing desks and walking treadmills aren’t feasible for most people, either. Does that mean we’re doomed?

Details of the Standing Study

Not so fast. A recent study out of the University of Glasgow says it’s not how long you’re standing that matters, but how often you do it. Shorter, more frequent standing breaks, they discovered, are more effective at burning fat than those standing for longer periods of time (or not at all).

Here’s how it worked. The small study recruited 10 participants, all overweight or obese men, for three 8-hour long trials in random order. Each time, the men ate breakfast, a lunch four hours later and then spent another four hours during their observation period watching TV, reading and so on. What changed in each of the three sessions is how long they sat.

At the end of each session, both of the standing groups ended up standing for the same amount of time — four hours throughout the course of the day — but one group stood for longer periods at a time than the other.

The results of the study are quite interesting. Both groups who stood up experienced more energy burn than the stationary group. But people burned the most energy when they stood up for shorter bouts of time, than when they stood up longer, even though, at the end of the day, they were both standing for the same total duration.

That means that standing up throughout the day for short intervals of time could help you lose more weight than trying to stand for longer stretches of time.

Standing for 15 minutes at a time over the day increased the number of calories burnt by 10.7 percent, but standing more frequently for 1.5 minutes at a time increased calorie burn by 20.4 percent over sitting. It suggests there may be bodyweight benefits from getting up on your feet as many times as you can during the day.

The researchers believe that the muscle activity required for a larger amount of sit-to-stand transitions was responsible for the higher energy expenditure among the group who stood up for just 5 minutes at a time.

Related: What Is Biohacking? 8 Ways to Biohack Yourself for Better Health

What This Standing Study Means for You

While we know that we should be moving, the feasibility of standing up for long stretches of time during the work day is slim for most people. Things like standing desks haven’t been proven to work, either; in fact, standing for too long can be pretty harmful, too.

And yet, sitting for long, uninterrupted stretches can really take a toll on our bodies and health. What’s more sobering is that exercise isn’t enough to mitigate the effects of sitting around all day — we have to find a way to stop being quite so sedentary.

Breaking up the workday into small, more manageable chunks of standing time is much more realistic than going on hour-long walks. But aside from walking to and from the water cooler, how else can you break up your sitting time to get that metabolism moving?

Skip the emails. Instead of messaging your colleague, walk to their desk to ask your questions instead.

Opt for walking meetings. Not only will your body thank you for getting up and moving, being out in nature can help you feel less stressed and spark your creativity. (2)

Set an alarm. Have a (quiet) alarm go off every 60 to 90 minutes as your reminder to get up, stretch and refill your water bottle.

Exercise at your desk. This might require a certain type of colleagues, but try these easy exercises you can do at your workstation! Better yet, convince co-workers to join in.

Read Next: 10 Bad Mood Foods — Yes, Poor Nutrition Makes You Crabby

The post Standing Study Uncovers the Simple Trick for Faster Weight Loss appeared first on Dr. Axe.

What if you could take a pill that helped you eat less so that you would lose more weight? That’s a reality that might soon become mainstream. The Obalon 6-Month Balloon System was approved in September by the U.S. Food and Drug Administration. And according to research presented at ObesityWeek 2016, the largest international event focused on obesity, these balloon weight-loss pills are effective.

Here’s how it works. Obese patients who have been unsuccessful in losing weight through diet and exercise are given a capsule. Inside, it contains a deflated intra-gastric balloon. Once the capsule is swallowed, the balloon is filled with gas through a micro-catheter. When in place, this balloon works similarly to more invasive bariatric surgery, making patients feeling full faster, so less food is eaten. Though up to three balloons can be swallowed in the first three months, the entire Obalon treatment lasts just six months.

The Science Behind Balloon Weight-Loss Pills

The research conducted was definitely compelling. A study of 387 patients saw half of them receive the Obalon capsules, while the other half was given a sugar-filled faux capsule. Neither group knew which capsule they’d been given. The patients swallowed one every three weeks along with receiving lifestyle therapy from a registered dietitian.

At the end of the study period, the Obalon patients had lost an average of 6.8 percent of their bodyweight; those in the sugar capsule group shed an average of 3.59 percent. Six months after the balloons were removed endoscopically, 89.5 of the weight loss by the Obalon patients stayed off. For a 200-pound person, a 6.8 percent drop in weight amounts to a little more than 13 pounds. While 90 percent of the Obalon participants suffered side effects like abdominal cramps and nausea, nearly everyone rated them mild or moderate.

These balloon weight loss capsules can help obese patients who have struggled with losing weight the “old-fashioned way” an alternative option and do deserve attention. For some people, this might be the aid they need to reduce their weight and live a healthier life. These capsules are also a much easier idea to swallow than bariatric surgery, which can have severe side effects. But therein lies the problem as well.

Obesity is not an easy problem to tackle. It can take many setbacks, a lot of experimenting with what works best for you and working with professionals. Unfortunately, these weight loss capsules don’t get address all of the other issues surrounding obesity; it’s not just about eating less but about  making healthier choices, making fitness a priority and learning to have a healthy relationship with food. We also don’t know if these capsules will eventually have long-term consequences or if weight is kept off after a year, or two years, or five years. Or how they may impact your microbiome.

As an advocate of natural health and food as medicine, I would urge you to consider other options.

Low-carb diets used to be the standard prescription for losing weight and reversing diabetes before insulin become available. It boasts an impressive success rate of reducing weight and reversing the effects of obesity. If low-carb isn’t for you, there are other diet plans to lose weight that might suit better.

Examining other factors, like eating the wrong foods, synthetic hormones from things like birth control or doing the wrong types of exercises are some of the reasons women struggle to lose weight as well, though men might have similar issues.

Adding certain essential oils, like grapefruit, cinnamon and ginger oils, to your routine can support your body through the weight loss process.

And if you’re committed to losing weight and need inspiration on how to best do that, I’ve compiled 49 weight-loss hacks that can help.

Final Thoughts on Balloon Weight-Loss Pills

• Balloon weight-loss capsules can be helpful for those struggling with obesity when a last-ditch effort is needed.
• Although it’s a simpler, easier option than bariatric surgery, it shouldn’t be taken lightly.
• We still don’t know the long-term impact this has on human health.

Read Next: How Much Exercise Is Needed to Lose Weight? (The Answer May Shock You)

The post Balloon Weight-Loss Pills: It’s Really a Thing appeared first on Dr. Axe.

Anyone who’s dieted before knows the truth: it’s hard. While losing weight is often broken down into an all-too-simplistic “calories in vs. calories out,” it can often seem like no matter what you do, the scale won’t budge. Now, a new study is shedding some light on why it’s so tough for some bodies to shed extra pounds.

Published this week in the medical journal Obesity, the study found that changes in a person’s basal metabolic rate (BMR) or resting metabolic rate (RMR) — essentially, the number of calories you burn at rest (such as sitting or lying down) for an entire day — have quite a bit to do with both how people lose weight and how easily it is to keep the pounds off. (1)

Obesity now affects more than one-third of American adults and is a factor in people developing diabetes, hypertension and other diseases. (2) While scientists are learning more about obesity and how to treat it as a chronic disease that requires life-long management, it’s also becoming clearer that the odds are stacked against people who struggle with weight loss … by their own bodies.

Though it’s long been known that a person’s metabolism slows when they diet as the body tries to keep the person at his or her old weight, this new study, which followed former contestants of popular TV program “The Biggest Loser,” discovered that a dieter’s slowed-down metabolism doesn’t bounce back when they stop dieting.

In fact, after six years, the former contestants’ metabolisms hadn’t returned to pre-TV show levels, even if they were no longer dieting or had remained at a lower weight. It was as though their bodies were trying to prevent them from keeping the weight off. Their body’s biology and their basal metabolic rate was fighting against their weight loss goals.

“Tell Me More About My Metabolism”

The word “metabolism” gets thrown around so often in the health and fitness space that we sometimes lose sight of what it means.

Metabolism is the process your body undertakes to convert food and drink into energy. The calories in what you eat and drink are combined with oxygen to allow your body to perform the functions it needs to keep you alive and well, because even if you’re lying in bed doing nothing, your body requires energy for things like breathing and blood circulation.

In most people, about 70 percent of all energy expended is actually through this basal metabolic rate – yes, that means even if you exercise for hours a day, working out accounts for just 10–30 percent of the calories your body burns on a daily basis. (3) So the higher your BMR, the more calories your body burns even when it’s not being active.

But for reasons still unknown to researchers, each body seems to have a “magic weight,” a number that the body doesn’t have trouble maintaining and feels comfortable settling at. When someone tries to deviate from that weight – by restricting calories, for instance – the body fights back to keep that magic number.

In cases of weight loss, this happens by slowing the BMR down, effectively reducing the amount of calories the body burns when at rest. (4) For some of the former Biggest Loser contestants featured in the study, their BMR was hundreds of calories fewer than what would be expected for someone of the same size, some by several hundred calories a day.

For someone whose RMR is 500 calories lower than what’s average for their size, for instance, they’d have to reduce their food intake by 500 calories or burn it through exercise just to get past that initial deficit. When you consider that running one mile burns about 100 calories, a person with a lower-than-average RMR would have to run 5 miles just to make up for a slower metabolism. At about a 10-minute mile, that’s nearly an hour a day of exercise.

Related: IIFYM (If It Fits Your Macros) Guide to Lose Weight

What Slows Down Your Metabolism + How to Speed It Up Again

Of course, contestants from “The Biggest Loser” are losing quite a bit of weight in a short amount of time; some drop hundreds of pounds over the course of the show. For the average Joe or Jane trying to lose those last 10 to 15 pounds, their basal metabolic rate might not slow down quite as much – but it still might not be at optimal levels. That’s because there are a variety of other factors that can cause your metabolism to slow things down.

Let’s take a look at certain metabolism problems many of us encounter, and then I’ll reveal some life-changing ways to boost your metabolism.

The Problem: You’re getting older

Your metabolism naturally slows as you age. After the age of about 25, it’s estimated that your metabolism drops as you age, around 2–3 percent each decade.

The Solution: Keep active!

A 2001 study found that RMRs were about the same between older and younger men who had similar exercise volume and food intake. (5) Making sure you get some physical activity in each day will go a long way toward keeping your metabolism running.

The Problem: You’re not sleeping enough

If you consistently find yourself skimping on sleep, you might be setting yourself up for failure when it comes to raising your RMR. When your body doesn’t get enough rest, your metabolism will actually slow down to conserve energy.

The Solution: Simple, sleep more!

Aim for 7-9 hours of sleep each night, including weekends. Catching enough zz’s will also help keep your hormones that can contribute to weight gain, at healthy levels. Having trouble sleeping? Try one – or all – of these 20 strategies to fall asleep fast.

The Problem: You don’t strength train

Even if you’re at a normal weight, if you lack muscle, your RMR could be lower than you’d like. It’s harder for your body to maintain muscle mass than fat, so the more muscle you have, the more calories are being burned, even while at rest.

The Solution: Uh, strength train!

Start adding strength training to your workout sessions to ensure your metabolism is working hard long after you are. Too many dieters think that lifting weights will put on unwanted bulk, but in my experience, as long as you keep your repetition range above 10 (well outside of the powerlifting zone), you’ll only get fitter … not bigger.

Also, keep in mind that strength training gives your metabolism a bump for 48–72 hours (!) compared to just two hours for a cardio workout.

The Problem: You’re not working out hard enough

The more intense an exercise is, the longer it takes the body to recover, which means your metabolism is working harder than when you exercise at a moderate level.

The Solution: Try HIIT

Start adding high-intensity interval training or HIIT workouts to your rotation. Not only do these burst workouts kickstart your metabolism and keep it going after you’ve finished working out, but because you give ‘em all you’ve got, they’re shorter in length, perfect for busy people.

The Problem: You’re eating foods that are killing your metabolism

I call foods like fruit juice, canola oil and artificial sweeteners metabolism death foods because your body classifies them as toxins and, along with slowing down your metabolism, they can cause other unintended weight-gain consequences like thyroid dysfunction and hormone imbalance.

The Solution: Chow down on unprocessed, whole foods

Choose quality protein like grass-fed beef, raw dairy, cage-free eggs and wild-caught fish to give that basal metabolic rate an extra boost. Try stashing some of these 50 high-protein snacks to boost your metabolism in your bag for a nibble on the go.

Although our bodies are designed to lower RMR when we try to lose pounds or maintain a healthy weight, we can take natural, healthy steps to counteract biology and speed up our metabolism.

Read Next: Chia Seeds Improve Energy and Metabolism

The post Basal Metabolic Rate: What “The Biggest Loser” Can Teach Us appeared first on Dr. Axe.

For a country obsessed with losing weight, spending more than $60 billion a year trying to shed pounds, Americans are failing miserably. Even though we know the health risks that come with being too overweight, almost 78 million adults and 13 million children are obese — that’s one in three adults. (1, 2) It’s obvious that people are trying, but what happens when all the diets, food plans and exercise don’t seem to make a difference? For many people, the answer is bariatric surgery.

What Is Bariatric Surgery?

So what is bariatric surgery? For starters, bariatric surgery isn’t a specific type. Instead, it’s an umbrella term used to describe an operation that helps people lose weight by altering their digestive systems in some way. Most people who are obese are likely eligible candidates, and the procedure is becoming more common. In 2011, 158,000 adults had a type of bariatric surgery. In 2015, that number swelled to 196,000. (3)

There are actually four types of bariatric surgery, but only three are widely used. They include laparoscopic adjustable gastric band, usually referred to as just gastric band; gastric sleeve surgery, also known as sleeve gastrectomy; and gastric bypass, or Roux-en-Y. (4)

With gastric band surgery, a ring with an inner inflatable band is place around the top of a patient’s stomach, creating a small pouch. In effect, this reduces the size of the stomach, so less food is required to feel full. Inside the band is a balloon filled with a saline solution. A surgeon can increase or decrease the size of the pouch’s opening by either injecting or removing solution.

In gastric sleeve surgery, most of the stomach is actually removed, making it easier to feel full after eating as well. What’s left behind is a small, banana-shaped section.

Gastric bypass surgery is more complex, because it actually makes your stomach smaller while rerouting digestion. How it works is that a surgeon staples the stomach, creating a pouch in the upper section that effectively works as your stomach — you eat less because you’re satiated more quickly.

Next, a surgeon will cut the small intestine, attaching it directly to the stomach pouch. When you eat, food ends up actually skipping most of the stomach and the upper small intestine. This move means your body absorbs fewer calories from food since it’s not digesting as much.

The part of the stomach that’s been skipped will then be connected to the lower part of the small intestine. This bypassed section remains attached to the main part of your stomach, allowing digestive juices to still reach it.

Pros and Cons of Bariatric Surgery Types

Gastric Band: Using a band, the stomach’s size is reduced so you’ll feel full with less food

Pros:

• The band can be adjusted or removed.
• There’s no change to your intestines.
• It’s a short hospital stay.
• You have the lowest risk of vitamin and nutrient shortage.

Cons:

• You might lose less weight than with other types of surgery.
• Follow-up visits to adjust the band happen frequently. There’s also a chance your body won’t adapt to the band.
• Eventually, you might have to replace or remove the band. In fact, a recent study showed that 1 in 5 older gastric band patients will require further operations.

Gastric Sleeve

Pros:

• You’ll lose more than the gastric band.
• There’s no change to your intestines.
• No bands or foreign objects in the body.
• Short hospital stay.

Cons:

• Can’t be reversed.
• Higher risk of surgery-related problems than gastric band.
• There’s a chance of vitamin shortage.

Gastric Bypass

Pros:

• More weight loss than with the gastric band.
• No foreign objects in the body.

Cons:

• Difficult to reverse.
• Highest chance of vitamin shortage.
• Higher risk of surgery-related problems than gastric band.

Who Is Bariatric Surgery For?

Clearly, bariatric surgery is not a low-maintenance, temporary fix. It’s a major procedure and intrusion on the body, with both physical and emotional effects. So who can undergo it?

The general guidelines for being a candidate for bariatric surgery are that you have tried to lose weight through diet and exercise, including a medically supervised program, and haven’t been successful, and also fall into one of the following categories:

• Your body mass index, or BMI, is 40 or higher, which denotes extreme obesity.
• You have a BMI in the 35 to 39.9 range, which is considered obese, but you have at least one more health problem that’s related to your weight and could be improved with weight loss, such as type 2 diabetes or high blood pressure.
• You’re at least 100 pounds over your ideal body weight. (5)

These are the basic things a doctor would consider, but just meeting one of those criteria doesn’t mean you’ll automatically find yourself on an operating table. There are other things to consider, such as the following:

Medical condition: Your medical condition pre-surgery plays a role on whether you’re a good candidate for bariatric surgery. A medical team will evaluate what risks are involved, whether you’re on medications, if you drink or smoke, and your overall physical health.

Mental health: Issues like substance abuse, binge eating and anxiety could have an effect on how well you can maintain the health benefits of surgery.

Age: There is no age limit for bariatric surgery, but the risks increase with age. For people under 18, the procedure remains controversial. (6)

Does Bariatric Surgery Work?

If nearly 200,000 people are operated on annually, surely bariatric surgery works, right? It’d be nice to just say “yes” and leave it at that, but the answer is a little more complicated.

First, let’s look at the positives. For morbidly obese candidates, weight-loss surgery has been shown to significantly decrease overall mortality along with the development of new health-related conditions. (7)

Another recent study of nearly 49,000 obese patients found that, five years later, those who’d undergone bariatric surgery were much less likely to die from any cause than those who hadn’t. In the group of patients who hadn’t had surgery, cardiovascular disease was the most common cause of death. (8)

And a review of 136 separate studies found that morbidly obese patients successfully lost weight after surgery and a majority of patients experienced total resolution of health problems like diabetes and hypertension. (9)

But bariatric surgery doesn’t come without its risks.

Risks of Bariatric Surgery

Weight Gain After the Honeymoon Period

It’s pretty hard not to lose weight after bariatric surgery, particularly in the beginning. But hunger isn’t just a biological process — it’s also an emotional one as well. That’s why people eat when they’re bored, stressed out or upset. If you’re someone with underlying issues surrounding food, surgery won’t fix that. In fact, after the “honeymoon period,” you might actually gain weight.

A study published in JAMA: The Journal of the American Medical Association found that there was a significant amount of weight gain in patients who underwent gastric sleeve surgery. (10) That’s why making lifestyle changes is critical.

Dumping Syndrome

This condition, also known as rapid gastric emptying, can develop after bariatric surgery. When food, particularly sugar, goes from the stomach to the small bowel too quickly, “dumping” symptoms like cramps, nausea, vomiting and diarrhea occur.

Gallstones

Bariatric surgery can increase the risk of gallstones, small “stones” found in the gallbladder. They’re formed when cholesterol, calcium and other particles bind together and get stuck in the gallbladder, causing pain and problems like indigestion and back pain.

Changes in Gut Bacteria and Metabolism

Two types of bariatric surgery, gastric bypass and gastric sleeve, can actually change gut bacteria and hormones, since the procedures remove part of your stomach. Messing with the human microbiome can lead to things like leaky gut syndrome and autoimmune diseases and disorders like arthritis, dementia and heart disease. Fertility and longevity also rely on the right balance of bacteria in our guts.

Malnutrition

Bariatric surgery decreases the amount of food a person can eat while also limiting how many nutrients the body can absorb from the food. That’s why patients are at high risk of malnutrition after their procedures. (11) Malnutrition happens when there’s a lack of micronutrients, like vitamins and minerals, or macronutrients, like fats, carbs and protein. The most common deficiencies are B12 and iron. (12)

Reoperation

A recent study published in JAMA Surgery found that 1 in 5 older gastric band patients needed further gastric band surgery within five years of their original surgery.  Researchers studied the Medicare claims data of 25,000 adults who had gastric band surgery from 2006 to 2013. They found that during an average follow-up of 4.5 years, 19 percent of patients required further gastric band surgeries, with an average of four surgeries per patient. (13)

Better Natural Options

For some people, bariatric surgery might be the best — or even last — option to transform their lives, lose weight and address the other health issues that go hand-in-hand with obesity. For other people, however, there might be other options.

Work with a professional. A nutritionist who focuses on whole foods and natural healing can help design a weight-loss menu and plan of attack that can help you lose pounds safely. While my healing foods diet is an excellent start, a nutritionist can design specific menus and recipes to keep you on track.

Working with a psychologist can be extremely helpful as well. Because many problems with food are actually rooted in other psychological issues, working with a therapist can assist in getting to the cause of the problem and make your weight loss efforts more successful.

Try a low-carb diet. The American Diabetes Association and 45 international medical and scientific societies have called for bariatric surgery to be a standard treatment option for diabetes. But as noted in a New York Times piece, there’s another option that’s seen significant success in treating or even reversing diabetes: the low-carb diet. (14) Until pharmaceutical insulin became available in the 1920s, reducing carbohydrates was actually standard treatment for diabetes.

A two-week study of 10 obese patients with type 2 diabetes had impressive results after a low-carb diet. Their glucose levels were normalized while their sensitivity to insulin improved by 75 percent. (15)

Final Thoughts on Bariatric Surgery

For some people, bariatric surgery might really be the only way to a healthier lifestyle. It’s important to remember, however, that surgery is simply a tool — it will not cure all problems.

Patients still need to be active participants in reforming their own lifestyles; a procedure alone won’t cure all. Additionally, bariatric surgery is a major procedure that should be examined with a medical professional to ensure it’s the best option, but for everyone, an improved diet combined with exercise is the best route for maintaining a healthy weight and healthy body.

Read Next: 3 Essential Oils for Weight Loss

The post The Pros & Cons of Bariatric Surgery + Healthier Alternatives appeared first on Dr. Axe.

For something that should be simple, working out doesn’t always feel that way. There’s choosing the best fat-burning workout. There’s that pesky question of whether exercise or diet is key for weight loss. And now there’s a new one to throw into the mix: whether working out on an empty stomach will help you lose weight faster.

Bodybuilders swear by it while some people religiously enjoy their pre-workout protein shake. So what gives? If you want to shed pounds, should you be forgoing food and hitting the gym on an empty stomach?

Unfortunately, like so much fitness advice, this falls into the gray, “it depends” area. Let’s investigate.

Why Work Out On an Empty Stomach?

The theory behind exercising with an empty stomach is that when you squeeze in a morning cardio session before breakfast, your body burns fat faster.

See, what happens is that glycogen, a type of carbohydrate that our bodies store, “runs out” overnight. When you wake up and hit the gym first thing in the morning, because your body is low on carbs, the idea is that the body will turn to fats next to gain energy. (1)

Things do get tricky because if your body is totally out of glycogen — you had an early dinner, got a full night’s rest and maybe snoozed an extra hour or two — the body might skip fat burning and head straight to muscle stores instead, chipping away at body definition.

Benefits of Working Out On an Empty Stomach

So what does the science say the benefits to skipping breakfast before working out?

1. Burn fat faster. One study followed 12 active males who ran on the treadmill either after breakfast or while they were still fasting from the night before. (2) The guys who hadn’t broken their fast, i.e. hadn’t had breakfast, burned up to 20 percent more body fat during the same workouts.

What’s especially interesting is that the men who skipped breakfast didn’t overeat later or try to otherwise “make up” for the early AM calories they missed out on. So getting a head start on your workout pre-breakfast could help you lose more fat without causing you to sneak in extra calories later.

2. Improve performance. There’s evidence that exercising when your carbohydrate levels are low, like when you’re on an empty stomach, actually helps improve performance during “normal” workouts. The idea behind “train low, compete high” is that working out in a glycogen-low state helps your body become more efficient at burning fat so at times when carb levels are high, the body is primed and raring to go. (3)

3. Time-restricted eating can help you lose weight. Workout out on an empty stomach ties into the idea of time-restricted eating. On this diet plan, you can eat as much as you want of whatever you want. The only caveat is that you eat strictly between certain hours, with 12–16 hours of time where you don’t eat anything.

The idea is that when our bodies know just when we’re going to be eating, our hormones react by burning fat and encouraging weight loss during the food-free hours. Scheduling workouts during fasting hours could encourage the body to burn even more fat, especially if you’re exercising first thing in the morning.

4. You can improve your body’s response to insulin. When we eat, our bodies release insulin to absorb all the nutrients in the foods we’re enjoying. But when we’re eating too many carbohydrates and sugar, our bodies become resistant to insulin — it’s unable to do its job as well.

All that insulin builds up and can bring about a range of chronic illnesses, like diabetes. One of the many health benefits of fasting, however, is reducing that sensitivity to insulin. Without constant food, insulin isn’t created as often, so our bodies don’t become immune to the hormone.

5. You might be inspired to workout more. Let’s face it — we’re all super busy. By working out in the morning before stopping to make breakfast, having that cup of coffee or whatever else it is that might derail you in the mornings, you can get your calorie burning out of the way without the distractions that happen later.

If you need to be out of the house by 8 a.m., it’s a lot easier to hit the gym before eating as opposed to sitting down for breakfast, waiting to digest and then working out.

When It’s Not a Good Idea to Work Out Without Any Food on Board

But working out on an empty stomach might not be the best idea for everyone. For every study that says burning fat happens more easily when you exercise before eating, there’s another one that says the opposite. An International Journal of Sport Nutrition and Exercise Metabolism study found that a pre-workout snack or light meal actually helps burn body fat better. (4)

And a study published in the Journal of the International Society of Sports Nutrition found no difference in weight loss between women who ate a meal-replacement shake before exercising and those who got straight into their workouts without eating. (5)

Another issue is that without any fuel in your belly, you might not be working out as hard as you can. A pre-workout snack that’s a mix of carbs, protein and healthy fats can give you the energy you need to push yourself harder.

That extra fire might be just what you need to complete high-intensity interval workouts like Crossfit or Tabata, which actually help you burn more calories in a shorter amount of time. These are intense workouts where you’re going to want to max out your energy.

And if you’re training for endurance sports like long-distance racing or a triathlon, working out on an empty stomach might work for short distances, but you absolutely want to eat before longer workouts — depending on how far you’re going, you might even need to re-fuel during training.

Finally, if you’re someone who mentally needs to know that you aren’t going to burn out mid-way through exercising because you’ve eaten, it’s not a good day to exercise on an empty stomach. Same goes for people who are diabetic or experience low blood sugar. Eating a small snack will keep you safe during your workout.

Final Thoughts

I wish I could tell you definitively that working out on an empty stomach will lead to better results. But because so many variables are at play — how fit you already are, what type of exercise you’re doing and how you workout best — it’s impossible.

What is crucial is that you stay hydrated before, during and after your workout. Drinking enough water will keep energy levels up. Because thirst is also mistaken for hunger, drinking enough H2O can also keep pounds at bay.

Maybe more importantly than whether you eat before a workout is what you’re having afterward. A mix of protein and healthy carbs will help your muscles recover. Drinking a post-workout recovery shake or eating eggs with veggies in the first 45 minutes after exercise while your blood is circulating well is ideal. Check out my list of 43 best post-workout meals for faster results — you’re sure to find something you’ll love.

Finally, whether you’re working out on an empty stomach or not, kudos to you for getting out there and taking control of your health. Keep up the workouts!

Read Next: Calisthenics — The Ancient Greek Workout for a Shredded Body

The post Working Out On an Empty Stomach: Does It Burn the Most Fat? appeared first on Dr. Axe.

Any guess at what disorder affects 40 percent of people over the age of 60? It’s called metabolic syndrome, which unfortunately does not simply mean that your metabolism is slow or out of whack. Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.

The term “metabolic” refers to the biochemical processes involved in the body’s normal functioning. When you have metabolic syndrome, your body is in a state of serious malfunction. Metabolic syndrome increases your risk for some very concerning and possibly deadly health issues, including heart disease, stroke and diabetes.

But there’s good news. There’s hope for getting your body metabolically back on track as well as keeping it on track throughout your entire life. Some of the best ways to avoid metabolic syndrome include maintaining a healthy weight, regularly exercising and eating a plant-centric diet while avoiding metabolism death foods.

In fact, a loss of just 3 percent to 5 percent of your current body weight can lower your triglycerides, blood glucose and the risk of developing type 2 diabetes. Greater amounts of weight loss can also improve blood pressure readings, lower LDL (“bad”) cholesterol and increase HDL cholesterol. (1) Thankfully, there’s a proven metabolic syndrome diet and natural treatment plan to get your metabolic function back in proper working order.

Metabolic Syndrome Diet

Foods that Make Metabolic Syndrome Worse

1. Fake and Processed Foods

Avoid fake and processed foods as much as possible. These frozen, bagged and boxed items are typically devoid of nutrients and loaded with unhealthy additives and preservatives that do nothing good for your health.

In fact, a 2015 study found that fast food consumption, some of the most unhealthy processed food on the planet, increases the incidence of metabolic syndrome in both children and adults. (2) In addition, researchers in Brazil found that high consumption of ultra-processed foods was associated with metabolic syndrome in adolescents. (3)

2. Artificial Sweeteners

Artificial sweeteners like Splenda have been directly linked with the occurrence of diabetes and metabolic syndrome. Accumulating evidence suggests that frequent consumers of sugar substitutes containing aspartame, sucralose and saccharin may also be at an increased risk of excessive weight gain as well as development of metabolic syndrome, type 2 diabetes and cardiovascular disease. (4)

3. Diet Sodas

Since diet sodas contain artificial sweeteners as well as other unhealthy ingredients, you don’t want to touch these lethal soft drinks. Studies show that the consumption of diet soda is associated with significantly greater risks of select incident metabolic syndrome components and type 2 diabetes. According to one 2009 study, daily consumption of diet soda was associated with a 36 percent greater risk of metabolic syndrome and a 67 percent greater risk of having type 2 diabetes! (5)

4. Trans Fats (Trans Fatty Acids)

Trans fats are found in foods made with hydrogenated oils and fats, such as margarine; baked goods like cookies, cakes and pies; crackers; frostings; and coffee creamers. They raise LDL cholesterol and triglyceride levels, which is bad news for your waistline, heart health and metabolic disorders. (6)

5. Refined Carbohydrates and Sugar

Consumption of these two are major culprits when it comes to high blood sugar levels, insulin resistance, and the development of diabetes and metabolic syndrome. Sugar, especially when used to sweeten beverages, is a major culprit, as are refined carbs. (7)

A recent study conducted in Korea, where metabolic syndrome incidence is high, looked at the effects of refined carbohydrates on this metabolic disorder. What the researchers found was that “the percentage of energy from carbohydrates in men and intake of refined grains, including white rice, in women were associated with metabolic syndrome.” (8)

6. Alcohol

Limit alcohol intake is key to metabolic syndrome and good health in general. Too much alcohol can raise your blood pressure and triglyceride levels. Alcohol also adds extra calories to your diet, which can cause weight gain. However, limited consumption of alcohol can actually be good for you, as a meta-analysis published in Clinical Nutrition found that while heavy alcohol consumption indeed increases the risk of metabolic syndrome, “very light alcohol consumption seemed to be associated with a reduced risk of metabolic syndrome.” (9)

Men should have no more than two drinks containing alcohol a day, while women should have no more than one drink containing alcohol a day. One drink is:

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of liquor

Foods that Heal

When it comes to metabolic syndrome and encouraging good health in general, you want to focus on consuming whole, real, high-quality food and drinks. Some of the top foods to heal and prevent metabolic syndrome include:

1. Fish & Omega-3 Foods

The omega-3 found in wild-caught, cold-water fish have been found to help regulate heartbeat, reduce blood pressure, decrease blood clot formation and reduce overall inflammation, all of which decrease the risk for heart attacks and strokes. (10) Omega-3 foods are also cholesterol-lowering foods that help reduce triglycerides and LDL cholesterol. Other omega-3 foods include walnuts, flaxseeds, natto and grass-fed beef.

2. Vegetables 

Dark leafy greens like kale and spinach, avocado, broccoli, cabbage, and carrots are a just a few of the many options when it comes to your daily intake of vegetables, which are loaded with disease-fighting and anti-inflammatory antioxidants and phytonutrients.

Eating avocados in particular has been found to be clinically associated with lower metabolic syndrome in U.S. adults because avocado benefits your gut. (11) Think of a rainbow as you make your daily vegetable choices (red bell peppers to pumpkin to yellow squash to arugula to purple eggplant). This way, not only do you keep your meals interesting, but you obtain all of the great vitamins and nutrients vegetables can offer you!

3. Fruits

Similar to vegetables, there are so many options that not only taste good, but help you ward off metabolic syndrome. You can opt for apples, bananas, oranges, pears or prunes if you need some ideas that are easy to consume quickly or on the go. In moderation (so you don’t overdo it on natural sugar), daily fruit consumption is an easy and therapeutic habit to develop if you haven’t already.

Pomegranate and pomegranate seeds in particular have been shown to help ameliorate metabolic syndrome. Research published in Food & Nutrition concluded that pomegranate “exerts hypoglycaemic effects, including increased insulin sensitivity, inhibition of α-glucosidase, and impact on glucose transporter type 4 function, but is also responsible for a reduction of total cholesterol, and the improvement of blood lipid profiles, as well as anti-inflammatory effects through the modulation of peroxisome proliferator-activated receptor pathways. These effects may also explain how pomegranate-derived compounds function in the amelioration of adverse health effects caused by metabolic syndrome.” (12)

4. Legumes

Some delicious and tasty legumes to try include kidney beans, lentils, chickpeas, black-eyed peas and lima beans. Rich in fiber and protein, legumes are an excellent daily choice for keeping blood sugar stable and your waistline trim. And they’re particularly useful in preventing metabolic syndrome.

A 2014 study examined the effects of legumes on metabolic syndrome. A validated 48-item food frequency questionnaire was used to assess dietary behaviors of 2,027 individuals pulled from the Isfahan Healthy Heart Program. Researchers found that “all MetS components were less prevalent among subjects with regular legume intake.” (13)

5. Whole Grains 

High-fiber foods, like quality whole grains including oatmeal and brown rice, not only have proven benefits for diabetes and heart health, but they also help keep your waistline in check. As such, whole grains are a part of a balanced, healthy metabolic syndrome diet treatment plan. (14)

Supplements

1. Ginseng, Berberine & Bitter melon

Research published in 2009 showed that ginseng, berberine and bitter melon, which are commonly used in Chinese medicine, are potent natural remedies when it comes to metabolic syndrome. They help regulate glucose and lipid metabolism, which directly and positively affect weight management. (15)

2. Holy Basil

When researchers from the Department of Home Science at Azad University of Agriculture and Technology in India investigated the effects of holy basil leaves on blood glucose and serum cholesterol levels in humans through double-blind clinical trials, the outcomes showed that holy basil caused significant improvements in blood glucose control and mild improvements in cholesterol levels. This suggests that basil supplementation can be a useful and safe way to help control diabetes and complications that result from the disease like metabolic syndrome. (16)

3. Spirulina

Spirulina contains phycocyanin, a pigment that scientists have discovered possesses antihypertensive effects, meaning it lowers blood pressure). Japanese researchers claim that this is because consuming the blue-green algae reverses endothelial dysfunction in metabolic syndrome. (17)

4. Maca Root

Maca root increases the glutathione levels in the body, which not only improves your immune system and disease resistance, but also helps balance proper levels of cholesterol in the body. In addition, it significantly improves glucose tolerance by lowering levels of glucose in the blood, which improves heart health and conditions like diabetes or metabolic syndrome. (18)

Natural Metabolic Syndrome Treatment

1. Essential Oils  

Three awesome essential oils for weight loss are grapefruit, cinnamon and ginger. Grapefruit essential oil actually works with your body in activating enzymes that help your body break down brown body fat. Cinnamon oil has been shown time and time again to help regulate blood glucose levels and something in your body called GTF, glucose tolerance factor. For that reason, cinnamon oil is also fantastic for anybody with diabetes. (19, 20)

Ginger oil reduces sugar cravings and helps reduce inflammation in the body. If you’re going to lose weight, it’s key that you also reduce inflammation and support digestion and absorption of nutrients, which ginger oil helps you to do. (21)

2. Burst Training

Getting rid of belly fat is key when it comes to treating metabolic syndrome. Burst training helps your body become a fat-burning machine. It consists of exercising at 90 percent to 100 percent of your maximum effort for 30 to 60 seconds, slowing it down to low-impact for a recovery period of just 30 to 60 seconds, and then bumping it back up again.

If you’ve been spending hours on the treadmill without results, it’s because long-distance cardiovascular exercise can decrease testosterone and raise cortisol, the stress hormone. Increased levels of cortisol stimulate the appetite, increase fat storing, and slow down or inhibit exercise recovery. If burst training isn’t for you, then aim for at least 30 minutes per day of moderate-intensity exercise, such as brisk walking. (22)

3. Lose Weight 

Through diet and exercise, losing weight can reduce insulin resistance and blood pressure, helping to get your metabolic syndrome under control. (23)

4. Stop Smoking

Smoking cigarettes can lead to and worsen the health consequences of metabolic syndrome as well as increase your likelihood for heart problems and stroke, among other major health concerns. (24)

What Is Metabolic Syndrome?

Metabolic syndrome is also sometimes called dysmetabolic syndrome syndrome X, metabolic disease or insulin resistance syndrome. What is metabolic syndrome exactly? It’s actually the term for a cluster of conditions, including abdominal obesity, high triglyceride levels, high fasting blood sugar levels, high blood pressure or low HDL cholesterol. When a person has three or more of these metabolic risk factors occurring together, then he or she is diagnosed as having metabolic syndrome.

About 85 percent of people who have type 2 diabetes also have metabolic syndrome. These individuals have a much higher risk for heart disease than the 15 percent of people who have type 2 diabetes without metabolic syndrome. (25) Thus, natural diabetes treatments also are used to treat metabolic syndrome.

Conventional Treatment of Metabolic Syndrome

I’m happy to say that aggressive and heart-healthy lifestyle changes are typically the main treatment for metabolic syndrome, which I fully support since lifestyle changes are the natural approach and get to the root causes of the disorder. Recommended lifestyle changes typically include heart-healthy eating, good stress management, losing and maintaining a healthy weight, more physical activity, and quitting smoking.

If lifestyle changes aren’t effective, then your doctor will likely prescribe medications to treat and control your risk factors, such as high blood pressure, high triglycerides, low HDL (“good”) cholesterol and high blood sugar.

A doctor’s main goal when treating metabolic syndrome is to reduce the risk of coronary heart disease. The second goal of treatment is to prevent the onset of type 2 diabetes, if it hasn’t already developed.

Metabolic Syndrome Symptoms & Risk Factors

It’s scary but true that most of the disorders associated with metabolic syndrome are symptomless. However, one very common visible sign of metabolic syndrome is a large waist circumference: at least 40 inches for men and 35 inches for women. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. (26)

Other symptoms and risk factors include:

1. High Fasting Blood Sugar

If you have very high blood sugar, then you might experience the signs and symptoms of diabetes like increased thirst, increased urination, fatigue and blurred vision. A normal fasting blood sugar level is less than 100 mg/dL. A fasting blood sugar level between 100–125 mg/dL is considered prediabetes. A fasting blood sugar level of 126 mg/dL or higher is considered diabetes. A fasting blood sugar level of 100 mg/dL or higher (or being on medicine to treat high blood sugar) is considered a metabolic risk factor.

2. High Blood Pressure

High blood pressure is another symptom and risk factor for metabolic syndrome, which can go unnoticed unless you check your blood pressure regularly. A blood pressure of 130/85 mmHg or higher (or being on medicine to treat high blood pressure) is considered a metabolic risk factor.

3. High Triglycerides 

Another possible sign of metabolic syndrome is a high triglyceride level. Triglycerides are a type of fat or lipid found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. A triglyceride level of 150 mg/dL or higher (or being on medicine to treat high triglycerides) is a metabolic risk factor for metabolic syndrome.

4. Low HDL Cholesterol

HDL cholesterol is often referred to as “good” cholesterol because it helps remove cholesterol from your arteries. An HDL cholesterol level of less than 50 mg/dL for women and less than 40 mg/dL for men (or being on medicine to treat low HDL cholesterol) is risk factor for metabolic syndrome.

A doctor can diagnose metabolic syndrome based on the results of a physical exam and blood tests.

Metabolic Syndrome Causes

The two main causes of metabolic syndrome are being overweight or obese and a lack of physical activity. A 2017 study highlighted that an hour of weekly resistance exercise was associated with 29 percent lower risk of developing metabolic syndrome, compared to no resistance exercising. Participants who coupled aerobic exercise with their resistance exercise showcased a 25 percent lower risk. (27) Metabolic syndrome is a metabolic disease that’s directly linked with insulin resistance, which is more common in obese and inactive people.

Let me explain what I mean by insulin resistance. A healthy digestive system breaks down food into glucose. Next, insulin, a hormone made by the pancreas, helps the glucose enter your cells to be used as fuel. However, if you experience insulin resistance, your cells won’t respond in a typical fashion to insulin, and hence, the glucose cannot enter your cells as easily. This phenomenon results in increased glucose levels in your bloodstream despite your body’s efforts to manage the glucose by producing more and more insulin.

If this goes on long enough, then your body is unable to make enough insulin to maintain normal blood glucose levels and you can develop diabetes. Since bout 85 percent of people who have type 2 diabetes also have metabolic syndrome, if you develop diabetes then your likelihood of having metabolic syndrome is increased by a very large margin.

Additional risk factors, most of which are unfortunately out of your control, that increase your chances of having metabolic syndrome include: (28)

• Age — Your risk of metabolic syndrome increases with age, affecting 40 percent of people over the age of 60.
• Race — Hispanics and Asians seem to be at greater risk of metabolic syndrome than are people of other races.
• Family history of diabetes — You’re more likely to have metabolic syndrome if you have a family history of type 2 diabetes or if you had diabetes during pregnancy (gestational diabetes).
• Other diseases — Your risk of metabolic syndrome is higher if you’ve ever had cardiovascular disease, nonalcoholic fatty liver disease or polycystic ovary syndrome.

In addition, researchers continue to study other health conditions that may play a role in metabolic syndrome, including:

• Gallstones
• Breathing problems during sleep (such as sleep apnea)

Final Thoughts on Metabolic Syndrome

Metabolic syndrome is becoming more and more prevalent due to a rise in obesity rates among children and adults. In the not so distant future, metabolic syndrome may even overtake smoking as the leading risk factor for heart disease.

Thankfully, there is realistic hope for naturally preventing metabolic disorders in the body. You can prevent or delay metabolic syndrome mainly with something that is very much in your control — lifestyle changes. A daily and long-term effort to maintain a healthy lifestyle is no doubt your surest and best bet to avoid metabolic syndrome and all the complications that can arise from this multidimensional health struggle! So keep the following in mind:

• Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.
• On a metabolic syndrome diet treatment plan, you should avoid fake and processed foods, artificial sweeteners, diet sodas, trans fats, refined carbohydrates and sugar, and alcohol. Foods to eat include fish and omega-3 foods, vegetables, fruits, legumes, and whole grains. In addition, the following supplements are beneficial for metabolic health: ginseng, berberine, bitter melon, holy basil, spirulina and maca root.
• Other natural remedies include essential oils, burst training, losing weight and not smoking.
• About 85 percent of people who have type 2 diabetes also have metabolic syndrome.
• Symptoms and risk factors for metabolic disease include large waist circumference, high fasting blood sugar, high blood pressure, high triglycerides and low HDL cholesterol.
• The two main causes of metabolic syndrome are being overweight or obese and a lack of physical activity.

The post Metabolic Syndrome: Proven Diet & Natural Treatment Plan appeared first on Dr. Axe.

We all have powerful built-in biological mechanisms that kick in when we don’t get the energy (calories) we need from food. Under-eating for your body’s needs can trigger a primal drive to increase calorie intake, along with a slowing down of your metabolism. This is basically the complete opposite of what every person, whether dieting or not, is hoping to accomplish! Indeed, extreme dieting can make you fat.

Aside from the negative psychological impacts that cutting calories too low (such as in the CICO diet) can have on your health, even your mental capabilities and mood suffer when you enter “starvation mode.” Reduced energy intake can trigger feelings of fatigue, anxiety, depression, isolation and a preoccupation with eating.

This idea is even represented by the principles of fundamental needs in Maslow’s Hierarchy of Needs — a psychological model that ranks basic human requirements. Maslow’s model showed that our basic physical food needs must first be met before we can go on to fulfill other more complex goals, like connecting socially and aspiring to have fulfilling careers.

What Is Starvation Mode?

Starvation mode is a term given to the effects that chronic dieting and over-exercising have on your metabolism, hunger levels and body weight. The body has a complex biological system in place that helps ensure that we get enough energy (food) when we’re running low and also that we rest more, yet unfortunately many people choose to override these important messages in an attempt to lose weight fast.

While they might lead to temporary weight loss, strict diets can sabotage your metabolism and actually becomes one of the reasons women struggle to lose weight. Many research studies have found that sudden weight loss and cutting calories too low can reduce metabolic function due to the body trying to preserve energy from a lack of food. While starvation mode won’t occur when you cut calories for a short period of time, such as over a few days when you’re sick for example, it will likely be the result when you have a low energy intake for prolonged periods, such as several weeks or months.

How exactly does starvation mode develop? One theory of starvation is that your cells detect low levels of ATP when you’re not eating enough. ATP (adenosine triphosphate) is the chemical energy that powers your cells and is formed from a combination of all macronutrients that you eat, including carbohydrates, proteins and fats. These macronutrients get converted to one universal energy denomination (ATP) that keeps the body functioning normally, so a low level of ATP production will send signals to the brain that something isn’t right.

When you normally support your metabolism by eating enough food and getting appropriate rest, the body will burn a combination of nutrients coming in from your diet along with some stored body fat in the form of free fatty acids. First, the body will use the calories you’ve recently consumed that are present within the digestive tract or were recently stored as glycogen reserves in muscle tissue and liver cells, then it will go on to using your fat stores as a back-up method. This process is all well-and-good, and what is experienced when you’re operating in a normal “fed state”.

The body’s fed condition results in standard processes like the secretion of insulin, which is one of the two most important regulators of your metabolism. Insulin has the role of stimulating the storage of carbohydrate (glucose) fuels and the synthesis of proteins, both of which keep your metabolism humming along. The liver also helps by limiting the amount of glucose available in the blood and storing it as glycogen so it can be used as back-up fuel when food is scarce.

This process manages your innate hunger signals, including the hormones ghrelin and leptin, which are responsible for increasing or curbing your appetite based on available body fat. But once the body begins to detect that it’s experiencing starvation due to low calorie intake, lean tissue and muscle fibers can be used as an energy source instead of stored fat or glycogen! Not exactly what you want. In an attempt to make sure you have enough “fuel” to survive off of, the body will sacrifice amino acids (proteins) from hard-earned muscle tissue, leaving you with a slowed down metabolic rate and a harder time keeping weight off long-term.

Your appetite can also go through the roof when you experience starvation mode, with strong cravings (which can include sugar addiction) becoming common. For example, under-eating drives the hormone Neuropeptide Y (NPY) into action, which makes you naturally seek more carbohydrate-dense foods. NPY levels are naturally the highest in the morning because you’ve gone through the night without food. Over time, reduced calorie and carb-intake below your needs can cause changes in NPY that can easily lead to high-carbohydrate binges as your body desperately tries to acquire more glucose.

Related: Reverse Dieting: Does It Help or Hurt Weight Loss?

Related: What Are Hunger Pangs? Causes and How to Stop Them

Finding Your Body’s Natural “Set Point”

Research is now confirming what we’ve basically always known intuitively about our weight: That adults’ body weights are maintained at a relatively stable level for long periods of time when they eat a mostly natural diet and aren’t preoccupied with weight loss or cutting calories. This is called the “set-point theory,” which suggests that “body weight is regulated at a predetermined, or preferred, level by a natural feedback control mechanism.”

Essentially, whether we like it or not, we all have a natural weight range that the body strongly tries to stay within by regulating metabolism and hunger levels. An increase in hunger, a slowing metabolism and fatigue (all symptoms of starvation mode) are the body’s attempts at returning someone to their natural set point.

Our natural weight is determined mostly by genetics and despite our best efforts, it’s very hard to stay outside this range for a long periods of time. Outside of our conscious mind and control, preferred body weight and body fat content are maintained through several factors and bodily systems including hormones, neural pathways, various brain nuclei and many different neurotransmitters.

According to the set-point theory, the body processes information about weight and calorie intake within the “control center” of the brain called the hypothalamus. The hypothalamus decides if the body is receiving enough energy and resting enough based on calorie intake, then sends signals throughout the body via hormones that regulate hunger, food intake or energy expenditure. This entire system works to correct any deviations in preferred body weight from the natural “set point.”

The trouble is, when someone bases their food intake and energy expenditure on a set of rules created by outside influences, like a fad-diet plan, they stop listening to their own inner signs of hunger and fullness. Dieters can become preoccupied with “rules” and regulations like only eating at a certain time, eating based on how many calories were burned during exercise, and avoiding natural foods that contain too many carbs, fat grams, etc. “Chronic dieters” usually try hard to outsmart their biological signals and eat fewer calories than they need, which moves them further away from their body’s natural set point and closer to a condition of starvation mode.

Here’s a real life example of the toll that dramatically cutting calories can take:

One of the first studies to demonstrate the powerful backlash of the body entering starvation mode was the famous study conducted during World War II called the “Minnesota Starvation experiment.” Dr. Ancel Keys designed the 1944 study to investigate the effects of starving on the body’s physical and mental well-being in order to know how to best help soldiers suffering from famine and who are returning from war as well as underfed victims of the war around the world. The subjects were 32 healthy men who didn’t have any signs of mental or physical health concerns before beginning the experiment.

Before beginning the year-long study (the length of this type of study could not be conducted today!), the men ate as much as they wanted, which averaged about 3,492 calories per day. The next six months the men’s food supply was limited to around 1,500–1,800 calories daily in an attempt to lower their body weight (to 75 percent of the starting weight) and ignite natural starvation responses. They were also very active, walking many miles per day and burning a high number of calories — much more than they were consuming.

When the six-month starvation period was over, the men were allowed to eat whatever and how much of what they wanted again. The results were pretty astounding: Many of the men developed strong preoccupations with food, feelings of guilt and shame when eating large quantities at once, social isolation and feeling less close to others, ritualistic eating behaviors, mood swings, binge eating, and feelings of fatness.

The men’s metabolic rate also drastically decreased (some sources showing up to 40 percent decline). Many men reported feeling downright obsessed with food, having uncontrollable food cravings and ravenously eating uncomfortable amounts of calories whenever they had the chance.

Several men even failed to adhere to their diet during the six months of starvation because they reported eating disorder-like behaviors including bingeing or purging, complete loss of “willpower” and personality changes. The outcome of the Minnesota Starvation Experiment and many other longitudinal studies show that restricted eating behaviors are simply not physically or psychologically sustainable in the long term and are ultimately damaging to your health.

How to Avoid Starvation Mode

1. Don’t Cut Calories Too Low, Make Sure You Eat Enough!

If you feel that you fall into the category of “chronic dieter” and are guilty of drastically cutting calories, ignoring your natural hunger signals and yo-yo dieting, it’s time to make some changes because these are unhealthy ways to lose weight. The first step is to eat enough to fuel your metabolism and break out of starvation mode. For many people, this means focusing on nutrient density rather than counting calories, macronutrients or calories burned working out.

In order to end starvation mode and boost your metabolism, you need to convince your body that it’s well-fed and not in danger. Your hunger drive is a part of your mind-body connection and is largely based on how your body perceives your environment. Your body wants to make sure you aren’t experiencing a famine or life-threatening situation, so when it stops receiving the amount of calories it’s accustomed to, it will react in a strong way. The last thing you want to do is slow down your ability to use calories or build lean muscle tissue, but this is exactly the result of starvation!

Figure out your body’s caloric needs based on factors like your gender, current weight and activity level, and then aim to meet these needs every day. If you do need to lose weight for health reasons, do so slowly and be realistic about how long this process can take.

It doesn’t pay off long-term to lose weight rapidly in an unhealthy way, just to sabotage your metabolism and wind up gaining the weight right back. While very overweight people might be able to lose weight quickly without damaging their metabolisms greatly, most experts recommend losing about one to two pounds per week for most adults throughout a combination of exercise and reducing calories moderately.

2. Avoid Bingeing or Overeating by Eating Regularly

As mentioned earlier, having enough energy to support basic bodily functions — like heart beat, temperature regulation, breathing and brain function — are so essential to our survival that if we don’t consume enough calories, we can trigger biological processes that leave us vulnerable to overeating, bingeing and feeling pretty miserable, both physically and psychologically.

Many people believe that they overeat and “wreck their diets” due to a lack of willpower, but in fact binge-type behavior is usually caused by biological drives as a result of restriction and drastically cutting calories. The sheer power and intensity of the body’s natural biological eating signals shouldn’t be underestimated — this is powerful and primal stuff!

Many studies have shown that dieting and attempting to lower your body weight by restricting food intake and exercising more can backfire and actually be counterproductive. As you’ve learned, restriction can change someone’s brain chemistry and cause neurochemical signals to be sent that increase the body’s hunger. Some studies have even shown that salivation increases with food deprivation and that higher levels of digestive hormones are usually present in people who are dieting before and after eating, as an attempt to make the body eat a large quantity of food at one time.

While it might be possible to ignore signals of increased hunger and fatigue temporarily, eventually most people “give in” and wind up overeating. This can trigger feelings of shame, guilt and frustration that makes the whole weight-loss process even harder.

Instead of depriving yourself and ignoring your drive to eat enough, make sure you eat regularly — including having three solid meals every day and possibly several snacks, too, depending on your needs and level of activity. If you need even more structure, give time-restricted eating a chance.

Whatever you do, avoid entering into a cycle of yo-yo dieting where you restrict too much, wind up breaking your own rules and overeating, and then feeling down on yourself to the point that you drop the whole attempt to take better care of your health.

3. Rest Enough and Avoid Overtraining

The biological chemicals that regulate appetite are also directly tied to your level of activity. Don’t be fooled into thinking that you can keep increasing your energy output by exercising more and more, while also taking in less fuel. When you don’t give your body the fuel it needs, you’ll likely notice a decline in motivation, mood, energy levels, state of mind and quality of your sleep.

Fuel your workouts by eating enough throughout the day and having pre-workout snacks and post-workout meals, too, if needed. Also make sure to take rest days when needed and to avoid overtraining that can leave you tired, moody and even depressed.

4. Aim For Progress, Not Perfection

While eating regularly, consuming enough calories to fuel your body, and getting enough rest will all help control the biological processes that determine your hunger and metabolism, you will still need to consider the psychological aspects of past periods of starvation. Studies have shown that in food-deprived people (both adults and children, too) a drastic reduction in calories and severely restricting certain foods can cause increased cravings and a preoccupation with eating the “forbidden foods.”

While it’s important to fill your plate with real, whole foods and try to avoid processed foods as much as possible, aiming to follow the “perfect diet” can cause stress and feelings of guilt that only makes healthy eating harder. We’re only human and no one is perfect, so it’s smart not to make your goal something that is obviously unattainable. Instead of being overly hard on yourself, practice mindful eating and approach weight loss from a place of better body acceptance and a goal of becoming healthier rather than just thinner.

Try not to view foods in terms of “good or bad.” Do your best to eat majority unprocessed and nutrient-dense foods, but except that there’s a time and place for having some fun and being flexible with your diet, too. This approach usually winds up giving you more satiety every time you eat, since it diminishes the need for guilt.

Many people find that the “80/20” rule helps them stick to eating a healthy diet long-term, meaning about 80 percent of what you eat is nutrient-dense, while the other 20 percent is more for mental health, giving into cravings and eating socially. Accepting that you won’t always be able to eat the way you’d ideally like to is part of cultivating a healthy relationship with food and avoiding “food phobia,” mistrust in your body, binges or overeating.

The post Why “Diets” Don’t Work & How to Avoid Starvation Mode appeared first on Dr. Axe.

The main purpose of mindful eating is to change your relationship with food. Mindful eating is anything but a “diet” — in fact, it’s basically the opposite! Changing the way you eat (as opposed to just what foods you eat) is not just about developing discipline over your food preferences or necessarily losing weight. Instead, it’s really about mastering control over your mind. When using mindfulness around food, you’re present and aware of your appetite as it changes so you naturally control portions, choose healthy options and avoid emotionally eating.

Mindful eating has been used to treat a wide range of eating issues, from the inability to lose or gain weight to binge eating, eating disorders and everything in between — after all, there are so many unhealthy ways to lose weight.

As Susan Albers, author of “Eating Mindfully,” puts it:

When you are eating chips mindfully, you take note of their consistency against your tongue and the pressure of your teeth grinding together. Mindful eating is feeling the food in your stomach and experiencing pleasure — or whatever you feel — from eating it. When you are watchful, you notice how your stomach expands and feels fuller while you are eating. You experience each bite from start to finish. You slow down every aspect of the eating process to be fully aware of its different parts.

When you practice mindful eating, you come to understand your own eating habits by recognizing reoccurring thinking patterns, emotional moods, and various types of hunger levels and cravings that can affect your appetite based on your emotions. So essentially, instead of allowing your feelings to rule your food choices mindlessly, you start becoming more in control of your health by being aware of all that affects your diet and stops you from eating mindfully — you begin the learn the simple steps to losing weight without being hungry.

As you probably already know, overeating and under-eating are both ways to distract you from your worries and help you cope with uncomfortable feelings. This is why many people eat for emotional reasons, rather than because they need more calories or nutrients.

5 Benefits of Mindful Eating

1. Better Control Over Your Weight

Like I mentioned earlier, mindful eating isn’t all about weight loss. The bottom line is that when you tune in to your body’s real needs and put an end to stressful or emotional eating, you naturally start improving your eating habits and likely the weight generally takes care of itself. That’s probably the best side effect of mindfulness around food!

Whether you’re trying to lose weight fast in an unhealthy way, overeating or under-eating, you have lost track of your real bodily cues to hunger and fullness. When you engage in mindless eating, you’re not meeting your body’s needs in some way — whether this means neglecting to eat a variety of healthy foods, eating in line with your real calorie needs or helping yourself cope with stress. It might mean that you eat portion sizes that are too large or processed and heavy “comfort foods” too often, which makes you gain weight. But for some people, not practicing mindfulness around food can also lead them to under-eat or just to eat the wrong types of things.

Either way, ignoring your body’s signals and need for healthy foods can result in weight fluctuations and health problems. Gaining unhealthy weight from overeating processed foods and failing to recognize it or deal with it in a positive way can lead to diabetes, obesity and heightened risk for various diseases. If you’re dieting, skipping breakfast or restricting certain foods beyond what’s healthy, you aren’t getting enough calories or nutrients, which is also harmful.

The good news is that if you’re someone who does need to lose weight, mindfulness is very likely to help. Mindfulness training has been incorporated increasingly into weight-loss programs to facilitate dietary and physical activity changes. Studies have even found that higher ratings on mindfulness-based tests are significantly inversely associated with unhealthy weight status and obesity.

Researchers from the Center for Nutrition Research at University of Paris followed a total of 14,400 men and 49,228 women over 18 years old as part of the 2015 NutriNet-Santé study observing mindfulness and weight. They collected mindfulness data using the Five Facet Mindfulness Questionnaire as well as self-reported weight and height. The results showed that women with higher mindfulness scores were less likely to be overweight and obese. Men with higher mindfulness were less likely to be obese, although the association being overweight and less mindful was not strong enough to be considered significant.

Psychological and cognitive processes have a strong influence on dietary intake, as you’ve been reading. Another 2015 systematic review of 19 clinical studies involving mindfulness practices for weight loss found that the majority were effective in helping people lose weight. A total of eight randomized controlled trials were evaluated to determine the effects of mindfulness-based interventions on weight among individuals attempting weight loss. Among the eight studies published in peer-reviewed journals, six documented significant weight loss among participants in the mindfulness condition (one reported no significant change; the other one failed to report body mass, which means results could have been even stronger).

Mindful eating is also one of the great weight loss tips for women.

2. Less Stressing About Food

Stress can sabotage your diet and fitness goals. Everyone deals with emotional eating to some degree. That’s a part of being human! We all love to eat, enjoy different foods and find comfort in our favorite meals. But some people can manage the natural desire to eat delicious foods better than others, figuring out how to include occasional indulgences in an otherwise healthy eating plan.

Just eliminating emotional eating can impact your weight and health immensely because it stops a vicious cycle. Awareness can help you avoid stressful eating because it teaches you to respond to situations instead of just reacting to them. You recognize your cravings but don’t need to let them automatically control you or determine your decisions.

When you are more in tune with your emotions and how this drives your food choices, you stop eating when you are full and you eat more realistic portion sizes. Also, when you are more aware of stress’s impacts on you, you can stop automatic behaviors that lead to indulging — which for many people results in feelings of shame and then even more stress!

Chronic stress can kill your quality of life as you’ve probably witnessed. Stress-induced eating habits to break include grazing, constant snacking, craving chocolate and other carbs, or sugar addiction. You stop the cycle by noticing problematic thinking about food and start dealing with cravings before just giving in to them, which can lead to further guilt and overeating.

3. More Satisfaction from Eating

Mindful eating reconnects you with your body’s signals and senses. Mindful eating plugs you back in to your pleasure around foods without letting you lose control. While it might seem counterproductive to try and experience even more satisfaction from eating, the more we pay attention, the less food we usually need!

Think about it: When you pay attention to every second of eating something delicious, like warm chocolate cake, for example, usually a few bites do the trick. You recognize it tastes good, you realize how much you’ve already eaten and you remind yourself there’s always going to be another chance to have some again. But you don’t finish the whole plate because it’s in front of you, eat despite feeling full physically, feel guilty or tell yourself “this is my only chance to eat this.”

4. No Need to “Diet” Ever Again!

While weight loss can definitely happen as a result of mindful eating, the real goal is to focus on giving your body what it needs, remaining healthy and, of course, feeling good! When you eat just the right amount needed to make your body function, without giving it too much or too little, you naturally settle at a healthy weight without needing to follow any “diet plan.” Fad diets and one-size-fit-all plans usually don’t work long term because they don’t teach you to manage your emotions and preferences.

Mindful eating is radically different than any fat diet because it’s not about cutting out food groups or starving yourself. It’s something you do for the long term rather than something you go “on” and “off” of, and it teaches you to listen to your own body instead of just external pieces of advice.

5. Better Prevention and Management of Health-Related Conditions

According to certain studies, training in mindful eating can result in better self-management over diseases, including diabetes, digestive issues, eating disorders and more, that require specific dietary plans. For example, a 2013 study published in the Journal of the Academy of Nutrition Dietetics found significant improvements in quality of diet, modest weight loss and better glycemic control in diabetic patients after undergoing mindfulness-based training.

The availability of effective mindful eating treatments allowed diabetes patients better control over their own choices in meeting their self-care needs. In other words, mindfulness acted like a complimentary natural diabetes treatment when the diabetic patients became more aware of what they were eating, why they were eating, how much and what they could do to change. They better managed their food intake and blood sugar levels when becoming more attuned to their own habits.

Mindfulness-based approaches are also growing in popularity as interventions for disordered eating, such as binge eating, anorexia or “food addiction.” A 2014 review conducted by the Department of Behavioral Sciences at Rush University Medical Center found that after investigating 14 studies regarding mindfulness and eating disorders, mindful-based training showed positive results comparable to other standard intervention methods. Mindfulness helped reduce binge eating, emotional eating and/or unhealthy weight changes in populations engaging in these harmful behaviors.

Related: The Okinawa Diet: Foods + Habits that Boost Longevity

How Well Do You Practice Mindful Eating?

How do you know if you currently eat mindlessly or mindfully?

You know you practice mindful eating when:

• You’re actually aware of how you eat, what you eat, how much and why.
• You know your body’s true hunger and fullness signals and use them to gauge how much to eat. Your goal is always to help nourish your body and meet your hunger needs without overstuffing yourself.
• You eat when you feel actual physical hunger coming on. This includes a growling stomach, lower energy, maybe a shift toward moodiness. You’re open to eating different foods and don’t just have one specific thing in mind with the feeling that “only this one food will do right now.”
• You enjoy your food by sensing, tasting and savoring it. You don’t resent eating and don’t stress over meal times.
• You make choices based on both hunger level and your current preferences. For example, sometimes you might want a particular taste or even have a desire for a certain texture or temperature. You take this into account before eating so you can find more satisfaction from your meal.
• You pay attention to the process of eating by engaging different senses, such as smelling, noticing your hand picking up your fork, chewing and swallowing.
• You understand your emotional triggers and feelings that can lead you to eat when you’re not actually hungry — this way you can deal with them productively.
• You don’t feel guilty over occasionally eating the “wrong things” and try not to judge yourself. You accept your body and cravings without feeling shame, guilt or loss of control.
• You recognize and observe your own thoughts about food, your body and your dietary choices so you can let go of critical thoughts that can lead to binge eating.
• After eating, you observe how you feel. You recognize which foods work for you and those that don’t so you can adjust your choices next time.
• You acknowledge that you are in control of your food choices and “food is just food,” neither good or bad, until you label it as so.

Emotionally eating is basically the opposite of mindful eating. It’s led by stress, cravings, the desire to change or numb our feelings, or just simply from habit and eating on “autopilot.”

You know you emotionally eat when:

• You eat when triggered by emotions rather than actual true (physical) hunger.
• You continue eating despite feeling full.
• You eat as part of a routine that is automated and habitual but doesn’t require your attention. In other words, you eat “on autopilot” mindlessly.
• You often multitask while eating instead of paying attention and enjoying the experience. This might mean watching TV, cooking, emailing, reading, driving or anything else that takes away your attention.
• You frequently graze on food and snack but skip actual meals that require you to sit down and take your time.
• You ultimately ignore your body’s real hunger signals and physical cues. You might skip certain meals altogether (like breakfast or lunch while at work) because you “forgot to eat,” don’t have time or are in a rush.
• You ignore portion sizes and your appetite, instead eating everything on your plate just because it’s there.
• You feel like you’re almost eating as if in a trance, and once you’re finished, you feel like the meal never even happened.
• You ultimately believe that you have little or no control over food and your own body.
• You stress about food choices, label foods “good or bad,” criticize yourself, and rely on fad diets or other people to determine what and how much you eat.

Related: Losing Weight After 40: Top 4 Ways to Shed Pounds

Signs of Physical Hunger vs. Signs of Emotional Hunger

This one question alone can really help put the brakes on emotional eating: “Am I really hungry?” Another way to word it could be, “What am I really hungry for?”

These might seem like easy questions to answer, but we all know that at times it’s hard to tell! Many things can seem like true hunger, including thirst, boredom, stress, low energy and cravings. Ask yourself this question before digging in and you might be surprised to see the results.

How do we know when we do, in fact, need to eat?

Here are some ways that physical hunger and emotional hunger differ. Remember that real hunger grows gradually, while emotional hunger tends to come on all of a sudden.

Signs you’re experiencing physical hunger include:

• Your stomach growling
• Low energy
• A decent amount of time has passed since your last meal
• It’s roughly the time of day you usually feel hungry (especially true if you typically eat at regular intervals).
• You’re open to different foods instead of fixated on one specific thing. Think about doing “the broccoli test”; ask yourself if eating broccoli or steak sounds appetizing. If it doesn’t, chances are you’re not really hungry and are having a craving instead.

Signs you’re experiencing emotional hunger, or cravings, include:

• Experiencing boredom, stress or anxiety that can trigger cravings.
• Feeling like you “need a break” or you’re exhausted. You’re tense and feel like you need a release.
• You might also be trying to draw out a pleasurable experience, including bonding with other people over a meal.
• A sudden feeling or the sense that you “need to eat” despite feeling no physical signs of hunger in your stomach. You might even have feelings of nervousness like uneasiness or shaky hands.
• Desire to eat again despite eating enough recently.
• You’re not open to different foods. The foods you are eating aren’t satiating you — you can’t seem to get enough or feel satisfied.
• Cravings for certain foods (especially those high in sugar, fat or salt like chocolate, ice cream, etc.).

Related: How to Use a Food Journal to Benefit Healthy Eating Decisions

Related: Intuitive Eating: The Anti-Dieting Approach to Losing Weight

11 Tips for Practicing Mindful Eating

Ready to get started with practicing more mindfulness around eating? Here are some simple tips to help you make some positive changes regarding your eating habits.

1. Reduce stress and acknowledge your feelings.

Being mindful about eating really relies on better management of your emotions and stress levels. Figure out how you can control stress in your life by practicing various relaxation techniques, including exercise, mindful breathing, healing prayer, meditating, journaling, massage therapy, and taking advantage of various essential oil benefits and uses. Schedule time to relax so you make sure it’s a priority just like everything else. Remember that stress reduction techniques can be effective even when you practice them for short periods of time (for example, try these common exercise hacks to sneak more activity into your busy days).

2. Keep a food diary.

This should record not only your food choices, but also your emotions. It helps you make the connection between the two. Notice what triggers you to eat. The presence of food? Commercials that advertise comfort foods? The desire to soothe stress or fill boredom? Record as much as possible, including supplements and even sleep. These are all important factors in determining what drives you to emotionally eat; for example, lack of sleep could mean lack of weight loss, higher stress and more cravings.

3.  Become more aware of your “eating on autopilot” tendencies.

When do you find yourself eating while not paying attention? Is it while working, watching TV or feeding your kids?

4.  Ask yourself, “Do I want to eat something just because I see it?”

Eating is sometimes triggered by mere presence and proximity to you or seeing other people eat. Notice if you eat something because someone else is having it — a friend, a colleague, a family member — or just because it’s served or offered to you.

5. Make a point to fully tune in to your meal and engage all of your senses.

Smell your food, observe its colors and textures, chew well, and take your time. Smell and the looks of food are both very powerful determinants of whether you eat something or not. Your perception of pleasurable eating is in part based on the aroma and sight of your food, so make sure you capture all of it.

6. When eating, just eat.

Don’t engage in other behaviors that require your limited and precious attention.

7. Slow down while eating.

Try to eat your meals over 15–20 minutes to let your body catch up and alert you that you’re full. Take sips of water between bites, put your fork down or speak with whomever you are eating with without chewing at the same time.

8. Observe the way you eat.

This includes your speed, level of tension, thoughts and mannerisms. See yourself from a distance, as if watching yourself in a movie. Do you eat very fast and like you’re rushed? Do you feel guilty even while eating a food? Are you picking up one bite while another is still in your mouth?

9. Question your current eating “routine” or schedule.

You might find you eat automatically based on the clock but not in accordance with real hunger. For example, maybe every night around 9 p.m. you snack while watching TV shows. Ask yourself if you are really hungry or simply routinely and emotionally eating.

10. Get comfortable with being uncomfortable.

Remember that you always have control over cravings that inevitably come up at one time or another. Learn healthy ways you can bust stress effectively, let go of an urge or fight a craving without necessarily having to respond to it with food. It’s OK to feel uncomfortable and needy without needing to mask the emotion by eating.

11. Practice patience and self-compassion.

Being judgmental and critical only leads to more stress and emotional eating. Lose the criticism and guilty self-talk, and instead focus on progress, not perfection. Learning to practice mindfulness takes some effort and time, but it’s so worth it!

Read Next: Time-Restricted Eating: Is It When, Not What, You Eat That Really Matters?

The post Mindful Eating — Maintain a Healthy Weight & Appetite appeared first on Dr. Axe.