World Fitness Blog : Leading Global Bloggers

For years, dreams of my teeth cracking, loosening or falling out plagued my sleep. Some of my loved ones have repeatedly dreamed of flying, rolling away in a self-operating car or running late for school or work.

These aren’t typical nightmares, which usually happen once. They’re some of the most common recurring dreams, which tend to lean negative and can take some work to overcome.

“Recurring dreams are likelier to be about very profound life experiences or just very character logic issues that are kind of guaranteed to recur in waking life because they’re part of you rather than a one-time event,” said dream researcher Deirdre Barrett, a lecturer of psychology in the department of psychiatry at Harvard Medical School.

READ MORE: Nutritionist reveals three hidden nasties in the health food aisle

Since our dreams typically don’t repeat themselves, all it takes is dreaming the same dream twice or more for it to be considered recurring, Barrett said. They’re more common in childhood, Barrett said, but can last into adulthood. And recurring dreams don’t always happen in close proximity to each other — they can pop up multiple times per month or years apart, Barrett said.

Recurring dreams might be the same every time, or they might just recycle the same types of scenarios or worries, experts said.

“It is difficult to assess the prevalence of recurrent dreams because it is not something that happens on a regular basis for most people,” said clinical psychologist Dr. Nirit Soffer-Dudek, a senior lecturer in the department of psychology at Ben-Gurion University of the Negev in Israel, via email. “And when people are asked about past dreams in their life, they may be influenced by memory distortions, interest in dreams (or lack thereof), or other factors.”

Regardless, anything that comes up repeatedly is worth investigating, said sleep medicine specialist Dr. Alex Dimitriu, founder of Silicon Psych, a psychiatry and sleep medicine practice in Menlo Park, California.

READ MORE: ‘Alarming’ link between stress and inflammation in the body

“People have this kind of touch-and-go approach with things that are uncomfortable or fear-inducing, and I think dreams are, in some way, the same way,” Dimitriu said. “As a psychiatrist, I’m inclined to say that there is some message that might be trying to be conveyed to you. And the answer, then, might be to figure out what that is. And I think when you do, you might be able to put the thing to rest.”

Here’s how to figure out what’s triggering your recurring dreams.

Budget dinner ingredient that could help you sleep better

Meaning of recurring dreams

For some recurring dreams, the message is straightforward — if you repeatedly dream about running late for school or work, you’re probably just often nervous about being unprepared for those things. But others, despite their commonness, might not have a universal meaning, requiring you do some soul-searching.

“In interpretation, we really don’t believe there are universal symbols, but that (it’s) what an individual’s own sort of personal symbol system is and their associations to something are,” Barrett said.

In addition to unpreparedness, other common themes of recurring dreams include social embarrassment, feelings of inadequacy compared with others, and danger in the form of car crashes or natural disasters, Barrett and Dimitriu said.

READ MORE: Nutritionist calls out the ‘healthy’ snacks sabotaging your goals

Some people have dreams revolving around test anxiety even if they haven’t been in school for years, Barrett said. It can reflect a general fear of failure or a sense of being judged by authority figures. Dreams of tooth loss or damage might have to do with loss of something else in your life, feelings of hopelessness or defenselessness, or health concerns.

When faced with a recurring dream, ask yourself what the message could be, Dimitriu said. What is your relationship to the things or people in the dream? What are your fears and belief systems about those things? What are the top five things in your life that might be triggering it or related to it? What are you really worried about?

“I definitely think it’s fine to do informal dream interpretation, either on your own or with a close, trusted person who may just sort of see things to question in it that you don’t,” Barrett said.

READ MORE: How to motivate yourself to exercise and other winter fitness tips

People with post-traumatic stress disorder or anxiety are more likely to have recurring dreams, especially ones with anxious natures, Dimitriu said. A PTSD dream stems from a trauma so severe it keeps returning as a nightmare.

“The brain is trying to resolve something and lay it to rest,” he added. But “in people with PTSD, their dreams are so vivid that they wake them up from sleep. And that becomes the problem because the dream never gets processed. … And that’s why it recurs — it’s unfinished work.”

Sometimes recurring dreams can point to biological sources, too.

“People with sleep apnea will report dreams of, like, drowning, suffocating, giant waves, gasping for air, being underwater or being choked,” Dimitriu said, when they’re actually experiencing breathing interruptions because of their condition.

There can be environmental triggers as well, such as a car alarm down the street or a dripping faucet, he added, which can set off dreams with imagery of those things.

How to cope

Once you have a better sense of what your worries are, writing about them before bed can be helpful to alleviate negative recurring dreams and stress in general.

“For my patients and myself, journaling is such a powerful tool,” Dimitriu said. Meditating could also help.

READ MORE: Doctor addresses warnings over ‘toxic’ air fryers

When you know what fear is behind your dream, Dimitriu recommended processing it via a three-column method used in cognitive behavioral therapy: What is your automatic thought? What’s your automatic feeling? Lastly, what’s the more reality-based alternative thought?

Dream rehearsal therapy, also known as imagery rehearsal therapy, can be effective for both recurring dreams and nightmares. This approach involves writing down in detail the narrative elements of the dream, then rewriting it so it ends positively. Right before falling asleep, you’d set the intention to re-dream by saying aloud, “If or when I have the beginnings of the same bad dream, I will be able to instead have this much better dream with a positive outcome.”

If your recurring dreams are making you stressed or unhappy, causing other symptoms or starting to impair your ability to function on a regular basis, it’s time to seek professional help, experts said.

There could be another reason

Recurring dreams could also stem from poor sleep hygiene, Soffer-Dudek said.

“A lot of awkward things happen in the night when people are sleep deprived, drink caffeine too late, drink alcohol too late, worked too late or slept four hours last night because they stayed up too late,” he said. “The fundamental core and foundation of healthy dream life starts with healthy sleep.”

Dimitriu also recommended limiting distractions that interfere with your time to reflect and process, such as spending unnecessary time on your phone or always filling the silence.

When your mind is always occupied, “what happens is all that processing has to happen somewhere,” he said. “So now there’s more pressure for that to happen in your dream life.

For a daily dose of 9Honey, subscribe to our newsletter here

12 common reasons you can’t sleep (and how to fix them)

Source

Sometimes, it feels like an utter pipe dream to be able to score the perfect night’s sleep.

Between snoring partners, early-morning garbage trucks, and loud neighbours, something always seems to interrupt our much-needed snooze time.

And as research has proven, a healthy night’s sleep means a lot more than eliminating the bags under our eyes. Sleep, according to multiple studies, can actually affect our moral compass.

Essentially, sleep deprivation can impact our cognitive ability to make good moral and ethical decisions. What better reason is there to turn in early?

READ MORE: Winter workout buys to keep you warm and moving

READ MORE: ‘Alarming’ link between stress and inflammation in the body and what can help

The sleep experts at mattress company Emma Sleep think so too. They organised a limited-edition sleep hotel stay at a boutique accommodation in Sydney to give Australians the best sleep of their lives.

And I, for one, can attest it truly was the best rest I have ever enjoyed outside of my own bed.

Normally, hotel beds make for an uneasy, restless night for me.

Normally, hotel beds make for an uneasy, restless night for me. Unfamiliar mattresses and pillows that aren’t perfectly moulded to my skull means I’ll toss and turn for hours.

Though incredibly, the Emma team curated a bed with a world-class mattress, pillows, duvets and general cosy vibe that changed all that for me.

It started with food and drinks that were designed with sleep in mind. This included ingredients such as lavender, chamomile, and warm chai.

READ MORE: Do sleep apps really help with insomnia? An expert explains

Then, you are tucked into bed (not literally, you do this yourself) of your dreams in a room at The Strand Hotel in Sydney’s Darlinghurst. The accommodation was transformed into 10 ‘Sleep zzZ-suites’ designed by Emma’s team of experts.

Before this, I had a 1:1 sleep consultation with resident “snooze-ologist” – or sleep researcher – named Emma. She asked me about my sleep habits and tailored some pillows towards my needs.

Every night I sleep with two pillows stacked together (which I know isn’t ideal). However, these pillows were so light and fluffy yet sturdy I only needed one this time.

And, miraculously, Emma found a pillow that ensured I didn’t wake up with a stiff neck like I do so many mornings of the week.

The mattress, which was slightly harder than what I am used to, was also perfect for my sleeping body. Soft mattresses, I have since learned, are problematic for rest.

If it is too soft and you sink into it, the mattress may result in your joints twisting uncomfortably and you wake up with sore muscles. 

READ MORE: A drink a day ‘slashes your risk of silent killers’, study shows

After closing the black-out curtains, I switched off the lights at 10.30pm, my usual bedtime, and closed my eyes. 

I was already feeling comfortably tired thanks to the sleepy gastronomic delights and within a few minutes, I was out cold.

Incredibly, I had a full nine hours of uninterrupted sleep. That’s right, nine. 

Many parents of young children reading this will probably be green with envy, but I’m not that sorry. It was glorious and I woke feeling refreshed and ready to tackle the day.

Quite often I’ll wake up feeling groggy and wanting a few extra hours of rest, but not this time.

It was the best sleep I’ve ever had in a hotel room and there’s no doubt I’ll fantasise of that cosy bed when I’m struggling to get to sleep in the future.

This writer stayed as a guest of Emma Sleep and The Strand Hotel.

Aussies can win a weekend for two at the hotel from 24th to the 26th of June valued at more than $2000.

For a daily dose of 9Honey, subscribe to our newsletter here

Budget dinner ingredient that could help you sleep better

Source

If the Ozempic craze sweeping the globe is any indication, plenty of people are still taking their fitness and diet cues from celebrities, despite the fact they have access to a host of personal trainers, chefs, and nutritionists.

Now experts are issuing a warning about following what your favourite stars are doing, as it could have a “dangerous” impact on your health.

Michael Wanner, an athlete and fitness instructor, has called out Kim Kardashian’s ‘intense’ workout routine, pointing out it’s “completely unrealistic” for many in an interview with The Sun.

The 42-year-old reality TV star has previously shared she exercises for two hours every day up to six days a week with her personal trainer Senada Greca.

READ MORE: How to motivate yourself to exercise and other winter fitness tips

One of the biggest issues with that, as Wanner pointed out, is adequate recovery.

“As well as being time-consuming, it is recommended to leave at least 48 hours between workouts to let the muscles rest and recover,” he told the publication.

“Overuse injuries are common when people don’t allow themselves time to recover between workouts.”

“Additionally, your form and technique may suffer as fatigue sets in, further increasing the risk of accidents.”

He also said muscle fatigue and low energy levels could make it more likely you “experience a plateau or decline in your progress over time”.

READ MORE: Doctor addresses warnings over ‘toxic’ air fryers

Of course, this workout regime seems to be working well for Kim herself, but Wanner said for the “average person” it might not be right.

“Especially if they don’t have the right coaching, nutrition and knowledge behind them,” he said. “I’d suggest that the average gym-goer leave the appropriate amount of rest time between sessions for their muscles to recover.”

READ MORE: Ryan Gosling’s Barbie diet revealed by fitness experts

Also making headlines this week were claims Rebel Wilson had said the body “doesn’t need a lot of calories” to survive.

Speaking at the LA launch of her new app, Fluid, the Hollywood star was quoted by the Daily Mail as saying, “I know that might sound crazy to some people, but if you eat right and you eat small portions, you’ll be just fine.”

She also added: “I learned that you really only need about 600 calories a day – you don’t need 1500 or 2000.”

Wilson has since slammed the reports as “untrue and utterly ridiculous” but the damage, according to accredited practising dietitian Kamyra La Fauci, has already been done.

READ MORE: Mark Zuckerberg ‘breaks record’ with fitness challenge

La Fauci says the danger is in people adjusting their daily nutrition to mirror a severely restricted intake.

“This advice could be dangerous for impressionable Aussies looking to budge some unwanted kilos,” she shares with 9Honey Coach.

Always consult a physician prior to beginning any exercise or diet program.

For a daily dose of 9Honey, subscribe to our newsletter here

Experts break down some of the top online fitness trends

Source

Air fryers have become a staple in many kitchens around the world over the past few years, so the thought they could be damaging our health could indeed strike fear into some avid users.

However, as with most things doing the rounds on social media, a doctor has said not to take the latest warnings over “toxic” air fryers too seriously.

In response to a video on TikTok, in which a person claimed they had found out “air fryers were toxic because of the material used”, UK doctor Karan Raj decided to share his thoughts.

Watch the clip above.

READ MORE: ‘Alarming’ link between stress and inflammation in the body

“The biggest worry from fear mongers centres around the non-stick materials used, also known as forever chemicals,” he said in a clip that’s been viewed over a million times.

‘Forever chemicals’ have the name because they don’t break down in the environment or in our bodies. Also known as PFAS, they are resistant to water, grease, and heat and are found in a range of everyday products including food packaging, clothing, cosmetics, and toilet paper.

“Fun fact, every time you sit down to eat microplastics fall from the air and land in your food, or are already part of your food,” he continued.

The issue of ‘toxic’ chemicals leeching into your food from cooking in an air fryer ”is only really an issue if the air fryer is damaged”, Dr Raj explained.

“As long as you don’t plan on eating the lining of your air fryer you will be fine.”

READ MORE: Do sleep apps really help with insomnia? An expert explains

You should try and minimise how much damage and scratching there is to the non-stick coating of your fryer so the chemicals don’t get into your food.

“Clean it safely, avoid using abrasive scrubbing tools, use wood or silicone utensils and use liners,” he said.

“And if you’re really worried about the non-stick coating, you can use a ceramic or stainless steel air fryer.”

In the comments, his followers thanked him for the explanation. “Some people will trust anyone EXCEPT actual Doctors,” one person mused.

Dr Raj then went on to ask his followers what their favourite meal to cook in an air fyer was, adding, “Air fried chips just taste special”.

For a daily dose of 9Honey, subscribe to our newsletter here

Dietitian ranks soups by salt content, highest to lowest

Source

Ahead of the release of the movie, Barbie, starring Margot Robbie and Ryan Gosling, fitness experts at FitnessVolt have looked into the diet and workout plan that Gosling implemented to transform into Ken.

Staying lean for movie roles decade after decade doesn’t just happen by chance. It requires strict adherence to a healthy eating plan, meaning Gosling is careful about everything he puts in his mouth.

Ryan gets even stricter with his diet when preparing for a movie role. When preparing for his role in Crazy Stupid Love (2010) for example, his diet reportedly included fish, vegetables, rice, and protein shakes, allowing him to get super lean.

Which is also the ideal physique required to also play Ken in Greta Gerwig’s upcoming movie.

READ MORE: How to motivate yourself to exercise and other winter fitness tips

Despite his strict adherence to eating healthy, Gosling has been known to have a sweet tooth, which he is not afraid to indulge in every now and then. Especially Twizzlers.

“Ryan can eat more Twizzlers than anyone you’ve ever met. Yeah, the traditional, like, the Twizzler, and he would keep it in his coat pocket, and just, you know, hand out Twizzlers and eat Twizzlers himself,” his friend and co-star Emma Stone once told Vanity Fair magazine.

The Hollywood star also reportedly advocates intermittent fasting to cut body fat, boost energy, and optimise anabolic hormone levels.

Experts say he usually follows a 16:8 intermittent fasting regimen which sees him fasting for 16 out of every 24-hour period. He usually stops eating at 7pm in the evening and then has his first meal at 11am the next morning.

During his eight-hour eating window, Ryan will eat four meals, spaced two hours apart.

READ MORE: Mark Zuckerberg ‘breaks record’ with fitness challenge

Ryan Goslings Barbie workout

When it comes to his fitness routine, Gosling follows a traditional bodybuilding split workout, with a five-day gym regimen of about an hour and a half each session.

He reportedly has Wednesday and Sunday off from training. On those days, he will often do some form of active recovery, such as hiking in the woods or playing a game of basketball with his buddies.

As part of his prep for his role in La La Land, Gosling took up pilates. Pilates was recommended to him to strengthen his muscles while improving flexibility, suppleness, and muscle longevity, ideal for an active role in a comedy or musical, just like Barbie.

Gosling’s trainer, Arin Babaian introduced pilates after having him do squats and pull-ups.

“If you are going to be picking people up over your head you had better be pretty strong,” Babaian told Men’s Journal.

Gosling also did Pilates in order to work on his posture and flexibility. The workout “really improved his spine stability and postural strength,” Babaian explained.

Lowest calorie fast food menu options ranked by dietitian

Source

For the most part we know consuming too much alcohol doesn’t have great benefits for our overall health.

However, a new study has found consuming just one drink a day could actually slash our risk of a host of ‘silent killers’ because it helps reduce stress.

The consistent and ongoing increase in heart rate, and the elevated levels of stress hormones and of blood pressure, can take a toll on the body. In fact, long-term ongoing stress can increase the risk for hypertension, heart attack, or stroke.

The study, published in the Journal of the American College of Cardiology, found “light to moderate” consumption of one or two drinks per day can protect your heart by reducing harmful swelling and damage in the blood vessels.

READ MORE: How to use your menstrual cycle to maximise your workouts

“We found that the brain changes in light to moderate drinkers explained a significant portion of the protective cardiac effects,” Dr Ahmed Tawakol, senior author of the study, said.

Research at the Massachusetts General Hospital in Boston of 50,000 Americans found light drinkers had a “substantially” lower rate of heart attacks and strokes.

And when looking at the brain scans from 754 of the patients, it showed they had “reduced stress signalling” in part of the brain called the amygdala.

“When the amygdala is too alert and vigilant it drives up blood pressure and increases heart rate, and triggers the release of inflammatory cells,” Dr Tawakol added.

READ MORE: Five exercises everyone should do to maintain strength for life

Of course, the advice remains to not drink too much alcohol. In the study, these benefits were seen when women enjoyed one drink per day, or up to two drinks for men.

If you drink too much, more than 14 drinks per week according to Dr Tawakol, then the risk of heart related health issues increases again.

“The goal is to find other approaches that could replicate or induce alcohol’s protective cardiac effects without the adverse impacts.”

For a daily dose of 9Honey, subscribe to our newsletter here

Alcoholic drinks ranked by calories from lowest to highest

Source

The latest health trend on TikTok has been dubbed “nature’s own Ozempic”. It’s the herbal preparation berberine.

Influencers have been enthusiastically claiming its success in helping them lose weight, with their posts viewed by millions.

But what actually is berberine? How is it related to the drug Ozempic? Does it help people lose weight? And is it safe?

READ MORE: ‘There is no way I can run for eight minutes straight’

Why berberine? What is it anyway?

Many people who cannot lose weight through diet and exercise turn to medication. That includes the high-profile prescription medicine Ozempic, a diabetes drug that also leads to weight loss.

World-wide supply shortages of the drug and the need to get a prescription for it have likely driven people to look for alternatives available online or in pharmacies, such as berberine.

Berberine is a bitter tasting chemical extracted from the roots of plants, such as goldenseal and barberry.

It belongs to the class of plant chemicals called isoquinoline alkaloids. Other well known chemicals in this class include the pain-relieving medicines morphine and codeine.

READ MORE: Prince Harry to make history by giving evidence in court

Berberine extracts have been used in traditional medicines for disorders of the gut and to treat infections. It is mostly taken orally as a powder, capsule or tablet.

Is it the same as Ozempic?

Berberine is not the same as Ozempic. Ozempic is the brand name of the drug semaglutide, which is used to treat people with type 2 diabetes.

Ozempic works by imitating a natural hormone called glucagon-like peptide-1 (GLP-1). This hormone is important because it helps the body produce insulin to regulate blood sugar levels.

More recently, Ozempic has been shown to be effective for weight loss in people who are overweight or obese. By mimicking GLP-1, Ozempic makes you feel full and less hungry.

READ MORE: How to prevent stitches and other common pain points when running

Does berberine help you lose weight?

In clinical studies, berberine leads to modest weight loss in people who are obese. But the data are not conclusive as most published studies are small and of varying quality.

The strongest evidence we have comes from two meta-analyses, types of studies that pool together and analyse the results of other studies.

These show that taking a 300-3,000mg berberine a day orally is associated with modest reductions in body mass index (BMI), waist circumference and body weight (around 3kg). These results were most significant in women with a BMI great than 30, taking at least 1,000mg daily for at least three months.

Studies have only been conducted with people who are overweight or obese. So we don’t know whether berberine leads to weight loss in others.

READ MORE: Dietitian ranks popular ready-made soups by salt content

We also don’t yet have the data to say what happens when people stop taking berberine.

We don’t exactly know how berberine works to help people lose weight. But a recent systematic review (when researchers pool together evidence) gives some clues.

It influences GLP-1 levels like Ozempic, but probably results in weight loss in other ways too. It decreases blood sugar levels, stimulates insulin release, influences how the body absorbs cholesterol, and changes the way fat is processed in the body.

Is berberine safe?

Just because berberine is sold over the counter, doesn’t mean it’s safe. It can have side effects and interfere with other drugs you may be taking.

Common side effects include diarrhoea, constipation, gas and an upset stomach. Large quantities may be fatal.

Berberine is not recommended for people who are pregnant as it is thought it can cross the placenta and may harm the fetus. It may also stimulate contractions of the uterus, which can inappropriately trigger birth. Because it can be transferred to breast milk it is not appropriate if breastfeeding.

READ MORE: Jock Zonfrillo’s widow Lauren Fried thanks fans for support

Berberine can also interact with many other drugs and supplements. These include the immune-system drug ciclosporin, cough suppressants like dextromethorphan, and herbal remedies and medicines used to lower blood pressure, lower blood sugar levels, reduce blood clotting, and help with relaxation and sleep.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

For a daily dose of 9Honey, subscribe to our newsletter here

10 scientifically proven fat loss tips (that aren’t diet and exercise)

Source

You might have been brushing your teeth wrong this whole time, according to a UK dentist who has warned that wetting your toothbrush before adding toothpaste can actually be disastrous for your oral health. 

Dr Sahil Patel revealed to The Sun the biggest mistakes he sees his patients making when it comes to brushing their teeth, including finally settling the debate of which comes first – water or toothpaste. 

Wetting your toothbrush first, Dr Patel warned, will actually dilute the toothpaste and make it less effective. 

“Toothpaste already has the right amount of moisture,” he told the publication. “If it’s wet, it makes it foam up faster and makes you spit it out sooner.”

READ MORE: Royal bride wears flats in royal wedding of the year

And this isn’t the only common mistake Dr Patel has seen his patients making when it comes to oral hygiene. 

The dentist also warned about being too rough when it comes to brushing their teeth. 

“Often people hold their brush with a fist,” he commented. “You shouldn’t feel like you’ve had a scrub against the teeth, that’s too much.”

READ MORE: From popcorn to cherries: 12 surprising foods to help you sleep

Instead, Dr Patel advised it is important to have “a soft touch” and ensure the bristles are brushing straight against the teeth. 

He also was quick to offer his expert opinion on the correct way to brush your teeth, starting at the back – which is often the trickiest part to clean – and making your way to the front. 

“If you start at the front and do the back last, you’re more likely to stop and put your brush down, missing the back or not cleaning the back properly,” the dentist explained. 

When it comes to flossing, it’s something we hear about every trip to the dentist but not all of us are as meticulous about as brushing. 

Instead of floss string, Dr Patel would recommend dental brushes which come in an array of sizes and tend to be much more effective.

“The bristles that clean between the teeth can get to corners and tricky areas that the toothbrush can’t get to to clean our plaque,” he revealed. 

READ MORE: Sia reveals autism diagnosis after movie casting controversy

It is important to clean your teeth properly at the end of the day to ensure you don’t have a build up of bacteria from the day. 

Dr Mary Moss previously told Today on how to prevent tooth decay from the overconsumption of sugar.

READ MORE: Mum’s warning to parents over popular baby accessory

Dr Moss revealed that because of the way sugar mixes with plaque, having too much of it and not caring for your teeth properly can lead to tooth decay, 9Honey shared at the time.

Sugar is an ever-increasing problem for children’s teeth health due to the insane amount of sugar we consume in our diet these days. 

It is important children are even more vigilant about cleaning their teeth and having regular dental checkups to prevent health issues stemming from poor oral hygiene habits.

For a daily dose of 9Honey, subscribe to our newsletter here.

Surprising food and drinks that are ruining your teeth

Source

When people decide it’s time to lose weight, they’re usually keen to see quick results. Maybe they have an event coming up or want relief from health problems and discomfort.

But expert guidelines typically recommend slower weight loss for the treatment of obesity. This tallies with a widely held opinion that fast weight loss is more quickly regained.

Slow weight loss is generally perceived as better for your health and more sustainable. Many programs offering “the fastest way to lose weight” are considered fad diets that severely restrict calories or eliminate some foods.

But does slow and steady really win the weight-loss race? Or is fast weight loss just as effective and safe?’

READ MORE: Update your winter wardrobe with these stylish deals

What’s the difference between slow and fast weight loss?

Governing bodies typically recommend a weight loss of 0.5 to 1 kilogram each week, which would be defined as slow weight loss.

So fast weight loss – also termed “rapid weight loss” – is losing more than 1 kilo a week over several weeks.

What does the research say about fast weight loss?

There are several well-conducted studies examining differing approaches.

One study of 200 people randomly assigned them to fast or slow weight loss – 12 weeks versus 36 weeks – aimed at a 15 per cent reduction in weight.

The fast weight loss group was put on a very low energy diet using meal replacements, including shakes, bars and soups, three times per day. The slow weight loss group was advised on the Australian Guide to Healthy Eating with the goal to eat 500 calories less than they used for energy (creating a calorie deficit) each day. They also used one to two meal replacements daily.

Some 50 per cent of the slow weight loss group and 81 per cent of the fast weight loss group achieved 12.5 per cent or more weight loss during this time.

After this initial phase, those who had lost 12.5 per cent or more were then placed on a weight maintenance diet for approximately 2.75 years.

READ MORE: From popcorn to cherries: 12 surprising foods to help you sleep

By the three-year mark, 76 per cent of those in the slow weight loss and the same percentage of those in the fast weight loss group had regained their lost weight.

So, it didn’t matter if they had lost it slow or fast, they still regained the weight.

However, another study on 101 postmenopausal women found fast weight loss resulted in better outcomes than a slow weight loss group at the three-year mark.

But there are other factors to consider, aside from weight loss, when it comes to the differing ways of losing weight – such as changes in body composition and bone mineral density.

This is best highlighted by a large meta-analysis. These type of studies combine the results of all previous well-conducted studies on the topic.

While this analysis found the magnitude of weight loss was similar for both approaches, slow weight loss resulted in better outcomes than fast weight loss with respect to metabolism or how many calories we burn at rest.

There were no differences in the amount of fat-free mass or muscle mass lost between the slow and fast weight loss groups. But slow weight loss resulted in greater reductions in fat mass and therefore a better fat-to-muscle ratio.

Slow weight loss also seems better for bone density, because rapid weight loss results in a twice as much bone loss and puts a person at increased risk of brittle bones or osteoporosis.

What about other diet approaches?

Research shows it doesn’t matter what type of macronutrient diet you follow – moderate or high-protein diet, low or high-carbodyrate diet, low or high-fat diet. All diet approaches achieve similar weight loss outcomes.

The same can be said for fashionable ways of cutting calories from the diet, such as intermittent fasting. Research has shown such diets don’t result in any better weight loss results than any of its predecessors. This is because our body is extremely good at protecting against weight loss.

When you want to lose weight consider…

Your metabolism When you lose large amounts of weight, you resting metabolic rate – the energy you burn at rest – will lower. Keeping your resting metabolic rate high is essential for keeping the weight off. Unfortunately, once it slows down, your resting metabolic rate doesn’t recover to the level it was pre-dieting even after you regain weight.

However, research has confirmed slow weight loss preserves your resting metabolic rate compared with rapid weight loss. As does a weight loss program that includes exercise rather than one that focuses on diet alone.

Side effects While restrictive diets can achieve rapid results, studies suggest they can come with adverse effects. This includes a higher risk of gallstones and deficiencies that can result in poor immune function, fatigue and a decrease in bone density. Such restrictive diets can make it challenging to meet your nutritional needs.

Sustainability Many fast weight loss diets restrict or exclude foods required for long-term health. Carbohydrates are often banned, yet wholegrain carbohydrates are an essential source of nutrition, helping with weight loss and prevention of disease. Including meal replacements as part of a restrictive diet is also not sustainable for long.

The bottom line?

Regardless of how you lose the weight, it’s very difficult to maintain losses. Our bodies work to keep our weight around a set point by adjusting our biological systems and imposing a series of physiological changes within the body to ensure we regain weight we lose. This stems from our hunter-gatherer ancestors, whose bodies developed this survival response to adapt to periods of deprivation when food was scarce.

Successful long-term weight loss comes down to:

1. Following evidence-based programs based on what we know about the science of obesity

2. Losing weight under the supervision of qualified health-care professionals

3. Making gradual changes to your lifestyle – diet, exercise and sleep – to ensure you form health habits that last a lifetime.

At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can register for free here to express your interest.

By Nick Fuller, Charles Perkins Centre Research Program Leader, University of Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article.

For a daily dose of 9Honey, subscribe to our newsletter here

The health benefits in chocolate

Source

It’s hard to believe looking at her, but Australia’s ‘Greatest of All Time’ supermodel – Elle Macpherson – is now 59 going on 60.

The ageless mum-of-two is still in red hot demand modelling-wise and is also a highly successful businesswoman, having helmed her own popular wellness company WelleCo for the last nine years.

Here, Macpherson shares her thoughts on motherhood, health and ageing well with 9Honey Coach, including the one thing she does every single say without fail.

“In the years growing up in Australia I learnt a lot about our natural world. Not only did it set the scene of my childhood, but it ignited in me a lifelong devotion to natural methods,” Macpherson says.

“For me, the sun and the sea are medicine. It’s not quite the same where I now live in Florida but I plan on visiting soon and reuniting with those idyllic Aussie beaches.”

READ MORE: Five self-care rituals you can do in 10 minutes

Her dedication to nature and wellness really took off when she first turned 50, after truly noticing how run down she felt.

“I was taking a host of vitamins and supplements, but nothing seemed to be working. I was struggling with sleep, my skin was dry and dull, my hair was brittle and I felt unmotivated.

“I didn’t feel like myself anymore. I wanted answers so I sought the advice of Dr Simone Laubscher PhD, a clinical naturopath, at her Harley Street clinic in London. Simone helped me to better understand my body and its functionality. It turned out inflammation was a severe problem.”

After being put on the right path, Macpherson also says meditation has become a huge part of her life.

“I take care of my mind, body and spirit every day with breath practice and meditation,” she says.

“My daily practice includes meditating in the morning for around 20 minutes – either guided or in silence. But I try to live my life in a perpetual flow of meditative connection rather than just at specified times.”

READ MORE: Five exercises everyone should do to maintain strength for life

Her routine and dedication helps her balance all her business and work responsibilities with motherhood, with her sons Flynn and Cy now young men aged 25 and 20.

“For me, mothering my boys is the most important thing I do. Obviously, we have a close biological bond, but I also really feel the responsibility to guide and nurture boys who go onto show up as loving, creative, wonderful beings, to see them grow into that,” she says.

“I try and be ‘real’ over laid-back or strict. I tell them what I think, guide them in the best way I know how and don’t pussy-foot around any of it! I’m lovingly real. To be honest, I still find myself being hands on.”

Some of what Macpherson has achieved within her business now, such as her products for kids, was inspired by lessons learned while raising her children.

“Yes, particularly Cy, who had a penchant for white foods! He’s much better now, but I also put that down to The Super Kids Elixir + Protein, developed in his honour,” she says. “I told Simone I was worried about Cy – his blood sugar was all over the place, and he just didn’t look great, so she packed this powder full of fruit, veggies, probiotics, vitamins and minerals. He’s taller than me now.”

READ MORE: Steph Claire Smith calls out ‘bounce back’ culture disguised as ‘wellness’

Looking back over her career as a model, Macpherson says she learnt to embrace her moniker as “The Body”, despite the pressure it sometimes brought with it.

“Although the weight of that title back in 1986 was a little daunting, I learnt to embrace it. That Time Magazine cover marked the start of my business career in a lot of ways,” she recalls.

“I started licensing my name and image in 1989 to enrich my brand. It became my business model – excuse the pun. I started off modelling as a job and it became a career. With that career, I built a brand.”

WelleCo is exhibiting at the Naturally Good healthy living trade event in Sydney (on June 5-6 at Sydney’s ICC).

For a daily dose of 9Honey, subscribe to our newsletter here

Six scientifically proven benefits of meditation

Source