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Losing weight: Mindfulness may help

June 27, 2018

About the Author

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Julie Corliss, Executive Editor, Harvard Heart Letter

Julie Corliss is the executive editor of the Harvard Heart Letter. Before working at Harvard, she was a medical writer and editor at HealthNews, a consumer newsletter affiliated with The New England Journal of Medicine. She … See Full Bio
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Eleanor Barrett
July 3, 2018

Much ado about nothing 😲

July 2, 2018

I’ve just started a protocol called “Eat Stop Eat” that might appeal to you. There is a book by Brad Pilon that describes the process. Basically, your body is in either the “fed state” or the “fasted state”. You fast two days a week (not consecutive) for about 24 hours. On other days, you can eat regularly, so there is no special diet that you must follow. On the fasting days, the body still expends the calories needed for maintaining your metabolism, about 2000 to 2500 cal, so you diminish your weekly caloric intake by about 4500 cal. This reduction, by itself, will help you lose weight all other things being equal.

One additional benefit of the process is that after about 12 hours, your body switches to the “fasted state” when you’ve depleted your glycogen stores and the body begins to use fat for its source of calories. So, the calories expended in the last 12 hours of the fast mostly consume fat, which is very hard to lose with regular diets or by exercise alone. Fasting has other benefits for your body such as improving insulin and leptin resistance.

When I started, I was concerned about lasting through a 24 hour period without eating, but I found that I didn’t really get hungry, I wasn’t really tired and I remain mentally alert. So doing may not be as difficult as you think. Of course, consult with your doctor before you start

The book is available on Amazon and you can read some of the comments there to get more information and you can also do a Google search.

Carolyn Harper
July 2, 2018

My comment should have been addressed to Samantha Sue not Julie. Sorry

Fahad Mughal
June 28, 2018

i agree with you we cant loss weight until we our-self try to self awareness of losing weight.

June 28, 2018

I would hope that at some point this publication will stop talking about low calorie/low fat, but be precise in recommending the low carb approach, and removing highly processed foods, including trans fats and unhealthy vegetable oils, which contain too much damaging Omega 6.
Mindfulness is helpful and I would always recommend it for a variety of issues. Savouring your food, not “scarfing” things while watching tv, etc. This will help you. But the start of the article about calories is misleading in terms of current research.

Samantha Sue
June 27, 2018

Hey Julie, this is a great article. I’ve been struggling with emotional eating my entire life, but have recently decided to do something about it and lose some weight. Learning to be aware of my habitual eating is so hard, as I realized while reading this that most of what I do is out of impulse. Definately going to try and improve on this.

Can you or anyone recommend me a diet program too? I was thinking about using this one: but I wasn’t sure.

June 27, 2018

Very true Julie im with you on this one i recently came across this site that helped me lose weight after a struggle you can check it here

1University of Florida. “New details linking stress, fat metabolism revealed.” ScienceDaily.

2Princeton University. “High-fructose corn syrup prompts considerably more weight gain, researchers find.” ScienceDaily.

3Uppsala University. “PCB exposure linked to increased abdominal fat.” ScienceDaily.

4Skidmore College. “Diet helps shed pounds, release toxins and reduce oxidative stress.” ScienceDaily.

5NIH/National Institute of Neurological Disorders and Stroke. “Brain may flush out toxins during sleep; Sleep clears brain of molecules associated with neurodegeneration: Study.” ScienceDaily.

6(Karolinska Institutet. “Discovery explains how receptor regulates fat accumulation in obesity.” ScienceDaily.

7Hazuda H, Fowler SP, Williams K. (June 27, 2011). The San Antonio Longitudinal Study of Aging. University of Texas Health Science Center at San Antonio.

8Suez J, Korem T, Zeevi D, et al. (October 9, 2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 514, 181-186.

9University of Georgia. “Spices May Protect Against Consequences of High Blood Sugar.” ScienceDaily.


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