Lose Weight (Healthily!)
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What Do You Have To Lose?
For something that’s a very commonly sought-after thing, we’ve not yet done a main feature specifically about how to lose weight, so we’re going to do that today, and make it part of a three-part series about changing one’s weight:
- Losing weight (specifically, losing fat)
- Gaining weight (specifically, gaining muscle)
- Gaining weight (specifically, gaining fat)
And yes, that last one is something that some people want/need to do (healthily!), and want/need help with that.
There will be, however, no need for a “losing muscle” article, because (even though sometimes a person might have some reason to want to do this), it’s really just a case of “those things we said for gaining muscle? Don’t do those and the muscle will atrophy naturally”.
One reason we’ve not covered this before is because the association between weight loss and good health is not nearly so strong as the weight loss industry would have you believe:
And, while BMI is not a useful measure of health in general, it’s worth noting that over the age of 65, a BMI of 27 (which is in the high end of “overweight”, without being obese) is associated with the lowest all-cause mortality:
BMI and all-cause mortality in older adults: a meta-analysis
Important: the above does mean that for very many of our readers, weight loss would not actually be healthy.
Today’s article is intended as a guide only for those who are sure that weight loss is the correct path forward. If in doubt, please talk to your doctor.
With that in mind…
Start in the kitchen
You will not be able to exercise well if your body is malnourished.
Counterintuitively, malnourishment and obesity often go hand-in-hand, partly for this reason.
Important: it’s not the calories in your food; it’s the food in your calories
See also: Mythbusting Calories
The kind of diet that most readily produces unhealthy overweight, the diet that nutritional scientists often call the “Standard American Diet”, or “SAD” for short, is high on calories but low on nutrients.
So you will want to flip this, and focus on enjoying nutrient-dense whole foods.
The Mediterranean Diet is the current “gold standard” in this regard, so for your interest we offer:
Four Ways To Upgrade The Mediterranean Diet
And since you may be wondering:
Should You Go Light Or Heavy On Carbs?
The dining room is the next most important place
Many people do not appreciate food enough for good health. The trick here is, having prepared a nice meal, to actually take the time to enjoy it.
It can be tempting when hungry (or just plain busy) to want to wolf down dinner in 47 seconds, but that is the metabolic equivalent of “oh no, our campfire needs more fuel, let’s spray it with a gallon of gasoline”.
To counter this, here’s the very good advice of Dr. Rupy Aujla, “The Kitchen Doctor”:
Interoception & Mindful Eating
The bedroom is important too
You snooze, you lose… Visceral belly fat, anyway! We’ve talked before about how waist circumference is a better indicator of metabolic health than BMI, and in our article about trimming that down, we covered how good sleep is critical for one’s waistline:
Visceral Belly Fat & How To Lose It
Exercise, yes! But in one important way.
There are various types of exercise that are good for various kinds of health, but there’s only one type of exercise that is good for boosting one’s metabolism.
Whereas most kinds of exercise will raise one’s metabolism while exercising, and then lower it afterwards (to below its previous metabolic base rate!) to compensate, high-intensity interval training (HIIT) will raise your metabolism while training, and for two hours afterwards:
…which means that unlike most kinds of exercise, HIIT actually works for fat loss:
So if you’d like to take up HIIT, here’s how:
How (And Why) To Do HIIT (Without Wrecking Your Body)
Want more?
Check out our previous article about specifically how to…
Burn! How To Boost Your Metabolism
Take care!
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How light tells you when to sleep, focus and poo
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This is the next article in our ‘Light and health’ series, where we look at how light affects our physical and mental health in sometimes surprising ways. Read other articles in the series.
Exposure to light is crucial for our physical and mental health, as this and future articles in the series will show.
But the timing of that light exposure is also crucial. This tells our body to wake up in the morning, when to poo and the time of day to best focus or be alert. When we’re exposed to light also controls our body temperature, blood pressure and even chemical reactions in our body.
But how does our body know when it’s time to do all this? And what’s light got to do with it?
nymphoenix/Shutterstock What is the body clock, actually?
One of the key roles of light is to re-set our body clock, also known as the circadian clock. This works like an internal oscillator, similar to an actual clock, ticking away as you read this article.
But rather than ticking you can hear, the body clock is a network of genes and proteins that regulate each other. This network sends signals to organs via hormones and the nervous system. These complex loops of interactions and communications have a rhythm of about 24 hours.
In fact, we don’t have one clock, we have trillions of body clocks throughout the body. The central clock is in the hypothalamus region of the brain, and each cell in every organ has its own. These clocks work in concert to help us adapt to the daily cycle of light and dark, aligning our body’s functions with the time of day.
However, our body clock is not precise and works to a rhythm of about 24 hours (24 hours 30 minutes on average). So every morning, the central clock needs to be reset, signalling the start of a new day. This is why light is so important.
The central clock is directly connected to light-sensing cells in our retinas (the back of the eye). This daily re-setting of the body clock with morning light is essential for ensuring our body works well, in sync with our environment.
In parallel, when we eat food also plays a role in re-setting the body clock, but this time the clock in organs other than the brain, such as the liver, kidneys or the gut.
So it’s easy to see how our daily routines are closely linked with our body clocks. And in turn, our body clocks shape how our body works at set times of the day.
What time of day?
Matt Garrow/The Conversation. Adapted from Delos, CC BY Let’s take a closer look at sleep
The naturally occurring brain hormone melatonin is linked to our central clock and makes us feel sleepy at certain times of day. When it’s light, our body stops making melatonin (its production is inhibited) and we are alert. Closer to bedtime, the hormone is made, then secreted, making us feel drowsy.
Our sleep is also partly controlled by our genes, which are part of our central clock. These genes influence our chronotype – whether we are a “lark” (early riser), “night owl” (late sleeper) or a “dove” (somewhere in between).
But exposure to light at night when we are supposed to be sleeping can have harmful effects. Even dim light from light pollution can impair our heart rate and how we metabolise sugar (glucose), may lead to psychiatric disorders such as depression, anxiety and bipolar disorder, and increases the overall risk of premature death.
The main reason for these harmful effects is that light “at the wrong time” disturbs the body clock, and these effects are more pronounced for “night owls”.
This “misaligned” exposure to light is also connected to the detrimental health effects we often see in people who work night shifts, such as an increased risk of cancer, diabetes and heart disease.
How about the gut?
Digestion also follows a circadian rhythm. Muscles in the colon that help move waste are more active during the day and slow down at night.
The most significant increase in colon movement starts at 6.30am. This is one of the reasons why most people feel the urge to poo in the early morning rather than at night.
The gut’s day-night rhythm is a direct result of the action of the gut’s own clock and the central clock (which synchronises the gut with the rest of the body). It’s also influenced by when we eat.
At 6.30am, your gut really begins to get going for the day. Rendra Dria Septia Aji/Shutterstock How about focusing?
Our body clock also helps control our attention and alertness levels by changing how our brain functions at certain times of day. Attention and alertness levels improve in the afternoon and evening but dip during the night and early morning.
Those fluctuations impact performance and can lead to decreased productivity and an increased risk of errors and accidents during the less-alert hours.
So it’s important to perform certain tasks that require our attention at certain times of day. That includes driving. In fact, disruption of the circadian clock at the start of daylight savings – when our body hasn’t had a chance to adapt to the clocks changing – increases the risk of a car accident, particularly in the morning.
What else does our body clock control?
Our body clock influences many other aspects of our biology, including:
- physical performance by controlling the activity of our muscles
- blood pressure by controlling the system of hormones involved in regulating our blood volume and blood vessels
- body temperature by controlling our metabolism and our level of physical activity
- how our body handles drugs and toxins by controlling enzymes involved in how the liver and kidneys eliminate these substances from the body.
If you can, avoid driving long distances at night, as you’ll be less alert. trendobjects/Shutterstock Morning light is important
But what does this all mean for us? Exposure to light, especially in the morning, is crucial for synchronising our circadian clock and bodily functions.
As well as setting us up for a good night’s sleep, increased morning light exposure benefits our mental health and reduces the risk of obesity. So boosting our exposure to morning light – for example, by going for a walk, or having breakfast outside – can directly benefit our mental and metabolic health.
However, there are other aspects about which we have less control, including the genes that control our body clock.
Frederic Gachon, Associate Professor, Physiology of Circadian Rhythms, Institute for Molecular Bioscience, The University of Queensland and Benjamin Weger, NHMRC Emerging Leadership Fellow Institute for Molecular Bioscience, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Maximize Your Misery! (7 Great Methods)
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Let’s imagine that instead of being healthily fulfilled in life, you wanted to spend your days as miserable as possible. What should you do?
Here are a few pointers:
Stay still
Avoid physical activity and/or outdoor exposure, to avoid any mood-lifting neurochemicals. In fact, remain indoors as much as possible, preferably in the same room.
If you want to absolutely maximize your misery, make your bedroom the sole space for all activities that it’s possible to do there.
Disrupt your sleep
Keep an irregular sleep schedule by varying your bedtime and wake-up times frequently. Sleep in as much as possible, and make up for it by staying up late to ensure ongoing exhaustion.
Maximize screentime
Use digital entertainment as much as possible to distract you from meaningful activities and rest—as a bonus, this will also help you to avoid self-reflection.
Begin and end your day with a device in hand.
Fuel negative emotions
If you’re going to focus on something, focus on problems you cannot control, to stoke the fires of anger and angst.
A good way of doing this is by staying informed about distressing events, while avoiding meaningful actions to address them. Contribute only in token gestures, and then lament the lack of change.
Follow your impulses
Act on short-term desires without considering long-term consequences, while avoiding behaviors that you know might improve your mood or wellbeing.
Trust that doing the same things that have not previously resulted in happiness, will continue to reliably deliver unhappiness.
Set goals to miss
It’s important that your goals should be vague, and overly ambitious in their scope and/or deliverability. Ideally you should also disregard any preparatory work that a person would normally do before embarking on such a project.
Bonus tip: you can further sabotage any chances of progress, by waiting for motivation to strike before you take any action.
Pursue happiness
Focus on chasing happiness itself, instead of improving your situation or skills. Treat happiness as an end goal, instead of a by-product of worthwhile activities.
Want to learn more?
If you’d like to know many more ways to be miserable, we featured these 7 from this book of 40, which we haven’t reviewed yet, but probably will one of these days:
How to Be Miserable: 40 Strategies You Already Use – by Dr. Randy Paterson
Alternatively…
If for some strange reason you’d rather not do those things, you might consider a previous article of ours:
How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
Enjoy!
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Waist Size Worries: Age-Appropriate Solutions
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝My BMI is fine, but my waist is too big. What do I do about that? I am 5′ 5″ tall and 128 pounds and 72 years old.❞
It’s hard to say without knowing about your lifestyle (and hormones, for that matter)! But, extra weight around the middle in particular is often correlated with high levels of cortisol, so you might find this of benefit:
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Young Forever – by Dr. Mark Hyman
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A lot of work on the topic of aging looks at dealing with symptoms of aging, rather than the causes. And, that’s worthy too! Those symptoms often do need addressing. But this book is about treating the causes.
Dr. Hyman outlines:
- How and why we age
- The root causes of aging
- The ten hallmarks of aging
From there, we go on to learn about the foundations of longevity, and balancing our seven core biological systems:
- Nutrition, digestion, and the microbiome
- Immune and inflammatory system
- Cellular energy
- Biotransformation and elimination/detoxification*
- Hormones, neurotransmitters, and other signalling molecules
- Circulation and lymphatic flow
- Structural health, from muscle and bones to cells and tissues
*This isn’t about celery juice fasts and the like; this talking about the work your kidneys, liver, and other organs do
The book goes on to detail how, precisely, with practical actionable advices, to optimize and take care of each of those systems.
All in all: if you want a great foundational understanding of aging and how to slow it to increase your healthy lifespan, this is a very respectable option.
Click here to get your copy of “Young Forever” from Amazon today!
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How Are You?
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Answering The Most Difficult Question: How Are You?
Today’s feature is aimed at helping mainly two kinds of people:
- “I have so many emotions that I don’t always know what to do with them”
- “What is an emotion, really? I think I felt one some time ago”
So, if either those describe you and/or a loved one, read on…
Alexithymia
Alexi who? Alexithymia is an umbrella term for various kinds of problems with feeling emotions.
That could be “problems feeling emotions” as in “I am unable to feel emotions” or “problems feeling emotions” as in “feeling these emotions is a problem for me”.
It is most commonly used to refer to “having difficulty identifying and expressing emotions”.
There are a lot of very poor quality pop-science articles out there about it, but here’s a decent one with good examples and minimal sensationalist pathologization:
Alexithymia Might Be the Reason It’s Hard to Label Your Emotions
A somatic start
Because a good level of self-awareness is critical for healthy emotional regulation, let’s start there. We’ll write this in the first person, but you can use it to help a loved one too, just switching to second person:
Simplest level first:
Are my most basic needs met right now? Is this room a good temperature? Am I comfortable dressed the way I am? Am I in good physical health? Am I well-rested? Have I been fed and watered recently? Does my body feel clean? Have I taken any meds I should be taking?
Note: If the answer is “no”, then maybe there’s something you can do to fix that first. If the answer is “no” and also you can’t fix the thing for some reason, then that’s unfortunate, but just recognize it anyway for now. It doesn’t mean the thing in question is necessarily responsible for how you feel, but it’s good to check off this list as a matter of good practice.
Bonus question: it’s cliché, but if applicable… What time of the month is it? Because while hormonal mood swings won’t create moods out of nothing, they sure aren’t irrelevant either and should be listened to too.
Bodyscanning next
What do you feel in each part of your body? Are you clenching your jaw? Are your shoulders tense? Do you have a knot in your stomach? What are your hands doing? How’s your posture? What’s your breathing like? How about your heart? What are your eyes doing?
Your observations at this point should be neutral, by the way. Not “my posture is terrible”, but “my posture is stooped”, etc. Much like in mindfulness meditation, this is a time for observing, not for judging.
Narrowing it down
Now, like a good scientist, you have assembled data. But what does the data mean for your emotions? You may have to conduct some experiments to find out.
Thought experiments: what calls to you? What do you feel like doing? Do you feel like curling up in a ball? Breaking something? Taking a bath? Crying?
Maybe what calls to you, or what you feel like doing, isn’t something that’s possible for you to do. This is often the case with anxiety, for example, and perhaps also guilt. But whatever calls to you, notice it, reflect on it, and if it’s something that your conscious mind considers reasonable and safe for you to do, you can even try doing it.
Your body is trying to help you here, by the way! It will try (and usually succeed) to give you a little dopamine spike when you anticipate doing the thing it wants you to do. Warning: it won’t always be right about what’s best for you, so do still make your own decisions about whether it is a good idea to safely do it.
Practical experiments: whether you have a theory or just a hypothesis (if you have neither make up a hypothesis; that is also what scientists do), you can also test it:
If in the previous step you identified something you’d like to do and are able to safely do it, now is the time to try it. If not…
- Find something that is likely to (safely) tip you into emotional expression, ideally, in a cathartic way. But, whatever you can get is good.
- Music is great for this. What songs (or even non-lyrical musical works) make you sad, happy, angry, energized? Try them.
- Literature and film can be good too, albeit they take more time. Grab that tear-jerker or angsty rage-fest, and see if it feels right.
- Other media, again, can be completely unrelated to the situation at hand, but if it evokes the same emotion, it’ll help you figure out “yes, this is it”.
- It could be a love letter or a tax letter, it could be an outrage-provoking news piece or some nostalgic thing you own.
Ride it out, wherever it takes you (safely)
Feelings feel better felt. It doesn’t always seem that way! But, really, they are.
Emotions, just like physical sensations, are messengers. And when a feeling/sensation is troublesome, one of the best ways to get past it is to first fully listen to it and respond accordingly.
- If your body tells you something, then it’s good to acknowledge that and give it some reassurance by taking some action to appease it.
- If your emotions are telling you something, then it’s good to acknowledge that and similarly take some action to appease it.
There is a reason people feel better after “having a good cry”, or “pounding it out” against a punchbag. Even stress can be dealt with by physically deliberately tensing up and then relaxing that tension, so the body thinks that you had a fight and won and can relax now.
And when someone is in a certain (not happy) mood and takes (sometimes baffling!) actions to stay in that mood rather than “snap out of it”, it’s probably because there’s more feeling to be done before the body feels heard. Hence the “ride it out if you safely can” idea.
How much feeling is too much?
While this is in large part a subjective matter, clinically speaking the key question is generally: is it adversely affecting daily life to the point of being a problem?
For example, if you have to spend half an hour every day actively managing a certain emotion, that’s probably indicative of something unusual, but “unusual” is not inherently pathological. If you’re managing it safely and in a way that doesn’t negatively affect the rest of your life, then that is generally considered fine, unless you feel otherwise about it.
If you do think “I would like to not think/feel this anymore”, then there are tools at your disposal too:
- How To Manage Chronic Stress
- How To Set Anxiety Aside
- How To Stop Revisiting Those Memories
- How To Stay Alive (When You Really Don’t Want To)
Take care!
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Are plant-based burgers really bad for your heart? Here’s what’s behind the scary headlines
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We’re hearing a lot about ultra-processed foods and the health effects of eating too many. And we know plant-based foods are popular for health or other reasons.
So it’s not surprising new research out this week including the health effects of ultra-processed, plant-based foods is going to attract global attention.
And the headlines can be scary if that research and the publicity surrounding it suggests eating these foods increases your risk of heart disease, stroke or dying early.
Here’s how some media outlets interpreted the research. The Daily Mail ran with:
Vegan fake meats are linked to increase in heart deaths, study suggests: Experts say plant-based diets can boost health – but NOT if they are ultra-processed
The New York Post’s headline was:
Vegan fake meats linked to heart disease, early death: study
But when we look at the study itself, it seems the media coverage has focused on a tiny aspect of the research, and is misleading.
So does eating supermarket plant-based burgers and other plant-based, ultra-processed foods really put you at greater risk of heart disease, stroke and premature death?
Here’s what prompted the research and what the study actually found.
Nina Firsova/Shutterstock Remind me, what are ultra-processed foods?
Ultra-processed foods undergo processing and reformulation with additives to enhance flavour, shelf-life and appeal. These include everything from packet macaroni cheese and pork sausages, to supermarket pastries and plant-based mince.
There is now strong and extensive evidence showing ultra-processed foods are linked with an increased risk of many physical and mental chronic health conditions.
Although researchers question which foods should be counted as ultra-processed, or if all of them are linked to poorer health, the consensus is that, generally, we should be eating less of them.
We also know plant-based diets are popular. These are linked with a reduced risk of chronic health conditions such as heart disease and stroke, cancer and diabetes. And supermarkets are stocking more plant-based, ultra-processed food options.
How about the new study?
The study looked for any health differences between eating plant-based, ultra-processed foods compared to eating non-plant based, ultra-processed foods. The researchers focused on the risk of cardiovascular disease (such as heart disease and stroke) and deaths from it.
Plant-based, ultra-processed foods in this study included mass-produced packaged bread, pastries, buns, cakes, biscuits, cereals and meat alternatives (fake meats). Ultra-processed foods that were not plant-based included milk-based drinks and desserts, sausages, nuggets and other reconstituted meat products.
The researchers used data from the UK Biobank. This is a large biomedical database that contains de-identified genetic, lifestyle (diet and exercise) and health information and biological samples from half a million UK participants. This databank allows researchers to determine links between this data and a wide range of diseases, including heart disease and stroke.
They used data from nearly 127,000 people who provided details of their diet between 2009 and 2012. The researchers linked this to their hospital records and death records. On average, the researchers followed each participant’s diet and health for nine years.
Plant-based, ultra-processed foods included in this study included packaged supermarket bread. doublelee/Shutterstock What did the study find?
With every 10% increase of total energy from plant-sourced, ultra-processed foods there was an associated 5% increased risk of cardiovascular disease (such as heart disease or stroke) and a 12% higher risk of dying from cardiovascular disease.
But for every 10% increase in plant-sourced, non-ultra-processed foods consumed there was an associated 7% lower risk of cardiovascular disease and a 13% lower risk of dying from cardiovascular disease.
The researchers found no evidence for an association between all plant-sourced foods (whether or not they were ultra-processed) and either an increased or decreased risk of cardiovascular disease or dying from it.
This was an observational study, where people recalled their diet using questionnaires. When coupled with other data, this can only tell us if someone’s diet is associated with a particular risk of a health outcome. So we cannot say that, in this case, the ultra-processed foods caused the heart disease and deaths from it.
Why has media coverage focused on fake meats?
Much of the media coverage has focused on the apparent health risks associated with eating fake meats, such as sausages, burgers, nuggets and even steaks.
These are considered ultra-processed foods. They are made by deconstructing whole plant foods such as pea, soy, wheat protein, nuts and mushrooms, and extracting the protein. They are then reformulated with additives to make the products look, taste and feel like traditional red and white meats.
However this was only one type of plant-based, ultra-processed food analysed in this study. This only accounted for an average 0.2% of the dietary energy intake of all the participants.
Compare this to bread, pastries, buns, cakes and biscuits, which are other types of plant-based, ultra-processed foods. These accounted for 20.7% of total energy intake in the study.
This image was at the top of the media release. Screenshot/Imperial It’s hard to say why the media focused on fake meat. But there is one clue in the media release issued to promote the research.
Although the media release did not mention the words “fake meat”, an image of plant-based burgers, sausages and meat balls or rissoles featured prominently.
The introduction of the study itself also mentions plant-sourced, ultra-processed foods, such as sausages, nuggets and burgers.
So it’s no wonder people can be confused.
Does this mean fake meats are fine?
Not necessarily. This study analysed the total intake of plant-based, ultra-processed foods, which included fake meats, albeit a very small proportion of people’s diets.
From this study alone we cannot tell if there would be a different outcome if someone ate large amounts of fake meats.
In fact, a recent review of fake meats found there was not enough evidence to determine their impact on health.
We also need more recent data to reflect current eating patterns of fake meats. This study used dietary data collected from 2009 to 2012, and fake meats have become more popular since.
What if I really like fake meat?
We have known for a while that ultra-processed foods can harm our health. This study tells us that regardless if an ultra-processed food is plant-based or not, it may still be harmful.
We know fake meat can contain large amounts of saturated fats (from coconut or palm oil), salt and sugar.
So like other ultra-processed foods, they should be eaten infrequently. The Australian Dietary Guidelines currently recommends people should only consume foods like this sometimes and in small amounts.
Are some fake meats healthier than others?
Check the labels and nutrition information panels. Look for those lowest in fat and salt. Burgers and sausages that are a “pressed cake” of minced ingredients such as nuts, beans and vegetables will be preferable to reformulated products that look identical to meat.
You can also eat whole plant-based protein foods such as legumes. These include beans, lentils, chickpeas and soy beans. As well as being high in protein and fibre, they also provide essential nutrients such as iron and zinc. Using spices and mushrooms alongside these in your recipes can replicate some of the umami taste associated with meat.
Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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