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The Problem With Dieting
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We always seem to be looking for the next diet, the one that will melt off weight without making us obsess over food in the process. But we don’t need fad diets at all. The answer to weight loss is simple and unchanging. We need to add more fruits and vegetables to our diets, while cutting out (or at least cutting down on) processed convenience foods and sweets. If we only focus on numbers on the scale, we’ll lose sight of what matters most to our overall health: making healthy food choices and making exercise a life-long habit. But don’t be surprised if the weight does fall off when you adopt this mindset. Even if we manage to lose weight, studies have found that most of us end up regaining the weight within a year. If you need convincing, Petitpain recommends that you stop by Barnes & Noble and take note of the shelf of diet books that extends the length of the building. Then turn around and look at your fellow Americans, most of whom will be overweight. “Somehow, there is a disconnect between the quick fixes offered by diet books, and our abilities to either try them or stick to them,” she says. “You can be overweight and physically fit, and disease risk goes down,” Petitpain says. “We know there are people in the normal weight range, but who don’t eat enough fruits and vegetables, and their disease risk goes up.” Balancing calories in with calories out still matters for dropping pounds, but obsessing about weight can be self-sabotaging. A better approach, says Mann, would be to accept our bodies — but don’t binge eat. Fight weight stigma. Exercise because it’s good for us and eat more veggies.
Clear Your Countertops If you tried to diet and succeeded for a while before going off course, know that it doesn't mean you're weak. “There’s this idea out there that dieters, or obese people, have worse self-control than everyone else, and that’s just not how it works,” Mann says. Depriving our bodies of calories wields a powerful force on our biology — and our bodies fight back with a variety of physiological processes designed to hold on to the weight. “Most people wouldn’t even have … the kind of willpower you would need to overcome all of it,” says Mann. “It’s
Science can explain why it’s so hard to lose weight and keep it off — and the results don’t support dieting. Try these strategies instead.
We’re hard on ourselves, too, and that doesn’t do us any favors. Once we’ve noticed those extra pounds, we often decide we must lose that weight really fast so we can be healthy again, says Petitpain. But because we have gained that weight over several years, it likely isn’t waving goodbye any time soon. Petitpain says a better approach is taking gradual steps toward healthy choices, such as cutting out processed food, being mindful of portion sizes, and adding physical activity to your routine. And at the end of the day, whether someone is healthy or not goes beyond being fat or thin.
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just too much to fight against.” Resisting food cravings day in and day out is difficult. A better approach is to make tempting food more difficult to grab. If your partner insists on having candy in the house, for example, store those goodies in an opaque container, making them harder to see. When sweets are out of sight, they tend to be out of mind as well. Or forget about resisting your food cravings altogether and try a strategy Mann calls “veggies first.” This ploy is an easy one to incorporate — think a salad before dinner. Before you eat anything — whether it’s a slice of pizza or a steak — put some vegetables on your plate. Doing this adds nutrition to your diet and it fills you up, making you less likely to overindulge on fattening foods. Mann and her team tested this idea in a field study held in an elementary school. The researchers aimed to test whether kids would eat more of a vegetable if that was their only choice, or if the same vegetable was served along with other foods. First, the researchers determined what the baseline consumption of carrots was during a typical school lunch, when they were served alongside other foods. Then three months later, the same meal was served, but this time the kids were given carrots before the rest of their meal. The team found that the kids gobbled up more carrots when the vegetable was served alone, before the rest of their food. The researchers also tested their veggies-first approach on college students and keeping track of their carrot and M&M consumption depending on which food was served first. The students ate more carrots when they were served first, and ate less candy as a result. What matters in the long run for health are your overall eating habits, says Petitpain. An occasional splurge meal doesn’t negate the healthier choices you’ve made on a day-to-day basis. But know that if wellness is your goal, you do need to make a regular a habit of consuming health-promoting foods, especially those that are minimally processed. They’re easy to find because they’re generally anything you can pick up on the perimeter of the supermarket. In addition to Mann’s veggies-first plan, another healthful approach involves adding vegetables to every meal and finding creative swaps. Try adding salsa to eggs, spinach to smoothies, sliced mushrooms to burgers, or having veggies and hummus instead of chips.
spending, Sitharaman announced a total spend of around Rs 2 lakh crore on healthcare with Rs 35,000 crore on Covid-19 vaccine development and innoculation.
Self-Care Now,February Diet Later? 5, 2021 | THE COMMUNITY FIRST NATIONAL EDITION | Volume 13 • Issue No. 605
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o matter your weight or fitness goals, remember that wellness is more than a diet and exercise regime. Now more than ever, stress plays a vital role on our overall wellbeing. If stress and anxiety is causing poor sleep, you’ll be too tired to exercise or make the right food decisions. It can be helpful to take a step back and recognize that living through a traumatic year has likely taken a mental and physical toll. Just view weight loss as one part of an overall plan to get yourself back on track and take small
steps to boost your overall health. “Maybe it’s better to think about the overall journey, rather than being so hyper-focused on achieving an endpoint,” says Petitpain. Think about how long it took you to gain that weight and be realistic about how quickly those pounds can come off. The American Obesity Society recommends a rate of one-to-two pounds a week, which is sustainable over time, and provides some health benefits. Or find a dietician and get some personalized help.
But whatever you do, don’t start a diet if you’re not emotionally ready to commit. “If you don’t have the bandwidth right now to tackle an aggressive diet, then don’t start one, because it might be worse to try and fail. Focus instead on self-care. Try sleeping better, moving a little bit, eating a little healthier at every meal,” says Petitpain. “These are hard times; you really have to prioritize.”
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PM Modi says govt continuously trying to resolve farmers issue After tweet-delete drama and an FIR, Greta Thunberg says she ‘still stands with 1/12/2021farmers’
New Delhi: After a tweet-delete drama and an FIR change that,” she said in a new tweet.A massive by the Delhi Police, climate change activist Greta political slugfest broke out on Wednesday after Thunberg once again tweeted saying that she ‘still Thunberg, pop star Rihanna and former adult stands with farmers’ and backs peaceful protests star Mia Khalifa tweeted in support of protesting against the farm laws. “I still #StandWithFarmers farmers in India. Interestingly, Thunberg, in a tweet, and support their peaceful protest. No amount of shared a Google document, which hinted at an hate, threats or violations of human rights will ever Hi India.jpg alleged
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