A recent study examined brain scans of women who looked at abstract images unrelated to food or images of sweet and savory foods. The women who felt the most lonely and socially isolated had the highest level of brain activity in the regions connected to sugary foods and cravings. At the close of the study, study authors concluded that building social connections may cause people to eat healthier. 

This new research, published by JAMA Network Open, builds on previous investigations linking loneliness to poor mental health. Earlier studies also linked loneliness to cognitive decline, weight gain, and obesity-related conditions, such as type 2 diabetes. Although there is a lot of evidence for these connections, researchers still don’t have a clear idea of the underlying causes. For example, obesity is linked to depression and anxiety, and binge-eating is common coping mechanism for loneliness.

The Study

Study authors surveyed 93 women about their social connections, body weight, feelings of loneliness, and eating behaviors. Scientists then used MRI scans to see how their brains responded when they looked at abstract images unrelated to food or images of different sweet and savory foods. Overall, participants who reported higher levels of loneliness or isolation were more likely to have sugary cravings. The loneliest participants also experienced reduced brain activity in regions responsible for self-control related to eating behaviors. 

Loneliness or social isolation can cause food cravings similar to the cravings you have for social connections. Study authors found that social bonds are integral to how people eat unhealthy foods, especially foods high in calories and sugar.

Study Suggests New Ways To Reduce Sugar Cravings

Although the study linked loneliness to increased sugar cravings, the study had certain limitations. Two of the limitations were the small size and the reliance on participants to accurately report details about the mood, eating behaviors, and overall health. That said, the study provides new evidence that supports the link between your mood and response to food. 

Additionally, the study found that the participants’ brains were particularly reactive to sweet foods. Researchers note that this explains the maladaptive eating behavioral changes among socially isolated people. The good news is that finding out this information can help socially isolated people make positive changes in their social lives, which can alter their eating habits. One of the best ways to start is to find ways to build social support systems. Some examples include volunteering, joining clubs, playing sports, or pursuing a new hobby. Anything that increases your interactions with other people can be beneficial, and may help change how your brain responds to food cues. 

When you are aware that sugar cravings are connected to loneliness or social isolation, you can feel empowered because you have the ability to change your eating patterns. Understanding that loneliness causes you to crave high-calorie, sugary foods is very empowering. You may want to consider holistic mind-body interventions to help correct the way you think about food. Meditation, journaling, deep breathing, and other stress-reduction exercises can be beneficial in changing the way you think about food. 

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It’s no secret that new weight loss drugs are highly sought after in the United States. The reason for that is because they are highly effective, so long as you continue using them. Ozempic, Wegovy, Zepbound, Mounjaro, and other similar medications work by recreating the effects of GLP-1, a hormone that the gut produces once you finish eating. This hormone reduces both hunger and cravings, helping you to eat less, which promotes weight loss. 

What happens when you stop taking these medications, though? Recent research suggests that you can regain weight once you stop taking them. Health experts have started to refer to this weight gain as “Mounjaro plateau” or “Ozempic rebound.”

Why Do People Stop Using These Medications?

People stop taking these medications for numerous reasons, with a common one being the high cost, which is especially true for people without health insurance. Even if you have health insurance, many providers don’t offer coverage for these drugs. There is a huge demand, supply issues, and many unwanted side effects that come from using these medications. In fact, clinical trials found that up to 10% of users stop using these medications because of side effects, including nausea and disruptive bowel movements. 

It’s possible that the number of people who stop using these medications is higher than that 10% figure. Patients may have less aftercare, support, and accountability than they do in clinical trials. That means there is most likely a higher percentage of people who experience unwanted side effects, which could be easily managed. Doctors also state that people stop using these medications once they meet their goal weight. 

Why Do You Gain Weight Post-Medication?

Ozempic, and other related drugs, were originally intended to help people with type 2 diabetes manage blood sugar levels. During clinical trials, researchers observed weight loss to be a surprising side effect. That got them thinking, so they started to prescribe these medications for weight loss (an off-label purpose). 

In present day, many people with high blood pressure, type 2 diabetes, high cholesterol, or fatty liver disease, have been struggling to lose weight for 20 to 30 years. Drugs like Ozempic or Wegovy help people lose weight by temporarily altering hunger mechanisms. Basically, they provide a synthetic form of GLP-1, which is the hormone that helps you feel satiated and less hungry. At the same time, these drugs also promote an increase in insulin response to food, which works to regulate blood sugar. They also reduce the release of glucagon, a hormone that opposes insulin and tends to increase blood glucose levels. 

When you stop taking these medications, the body naturally produces more ghrelin, the hunger hormone. Once off the medications, the body’s metabolic rate slows down. The combination of a slower metabolic rate and a rapid onset of hunger causes weight gain, especially if there is no modification in lifestyle or diet. 

How Common Is Weight Gain After Stopping Ozempic?

If you use Ozempic to lose weight, the last thing you want is to see the weight return once you stop taking the drug. As it turns out, it is very common for a person to gain weight after quitting Ozempic or similar medication. One study found that people who stopped taking semaglutide (the active ingredient in Ozempic) and quit lifestyle interventions gained two-thirds of their weight back within a year. Another study monitored people who stopped taking tirzepatide, the active ingredient in Zepbound and Mounjaro. Within one year of quitting the drug, they gained more than half the weight they’d lost while on the drug. 

The Takeaway

Before you take any GLP-1 agonist (such as Ozempic), consult your healthcare professional and make sure you understand the risks. Are you using the drug for short-term or long-term results? If you decide to take Ozempic, make sure you understand what will happen once you stop. Your healthcare professional may be able to provide guidance, nutritional advice, and an exercise regimen to help stave off the weight you lost while on the drug.

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Being healthy during the holidays has a nice ring to it, but anyone who has lived through the holiday season knows that this is no easy feat. Some argue that it is impossible to be healthy during this time of year. Holiday parties, happy hours, gift-shopping, long to-do lists, and other festivities make it difficult to maintain physical and mental health. In fact, it’s safe to say that most people neglect themselves until New Year’s Day. 

A recent survey found that 63% of people feel too much pressure during the holiday season. This pressure can result from obligations to social events, travel, incoming family, buying gifts, and more. There’s no need to let the holiday season serve you sickness or stress on a silver platter, though. You have the ability to avoid the Christmas cold and holiday stress eating! You have the power to create a safe space for your mental health and avoid weight gain during the holiday festivities. All it takes is a little bit of balance, and the following tips aim to help you achieve that balance. 

Indulge With Intention

When you completely deny yourself everything, you often find yourself face first in a cake. While that may not be the case for everyone, it is very common to lash out against yourself when you are so worried about not cheating on your diet. The all-or-nothing mindset is what can get you into trouble. Life is the best when you can enjoy it, so the secret to seasonal success is indulging with intention. When you have a plan and color outside the lines of your diet on purpose, you won’t feel guilty. Survey the holiday spread at a party, for example, and identify what matters to you the most. If you allow yourself the fullest version of what you want, you’ll realize that you don’t need that much of it. 

Make Movement Merry

Between holiday travel, end of the year projects, and children home from school, it is very easy to feel overwhelmed. The holidays are not synonymous with normalcy! Carving out time to go to the gym or jog around the neighborhood can be very difficult. That’s why most people call December a wash and start anew in January. Since you are going to be with family, though, schedule activities that involve movement. Snow tubing or sledding is a great activity because you have to walk up the hill in order to slide back down. Elevate that experience by heading to the mountain to ski or snowboard. That is a great way to burn some calories and strengthen your legs. Consider taking the kids to a holiday ice rink and don’t forget about all the steps you get when you shop for gifts. 

Relieve Financial Strain

Out of all the holiday responsibilities, buying and giving gifts may be the biggest contributor to stress, not to mention commercialism and materialism. When it comes to managing holiday stress, you want to give yourself permission to not buy gifts for everyone. What is going to bring the people you love joy? Is it the gift of material possessions? Perhaps a homemade sugar scrub or handmade book of coupons would be more appreciated. If spending money stresses you out, set boundaries for yourself and put a limit on your spending. What are smaller things that you can give or do for your family or friends? Figure out what they are and focus your efforts on that to alleviate the burden on your wallet. 

Trust Your Gut

Let’s push weight gain to the side for a second and bring the focus back to your gut. What you eat has a big influence on your body, especially your gut. An unhealthy gut is a serious risk factor for weak immune function, since roughly 70% of the immune system exists in the gut. The last thing you want to do is provide your gut with unhealthy foods that cause an overproduction of bad bacteria. Ideally, you want to optimize your microbiome by eating both prebiotic and probiotic foods. According to several studies, these foods encourage a healthier gut, enhancing the body’s ability to fight off infection, viruses, and disease. In order to keep your gut healthy, it’s going to take more than abstaining from the occasional candy cane. Always include fruits or vegetables with your meals, eat more fermented foods, drink plenty of water, eat fiber-rich foods, and get enough sleep to optimize gut health.

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Between all-day movie marathons, donuts at the office, and eggnog, the holidays are not kind to your waistline. Even the most avid exercises succumb to the holiday temptations. Plus, the colder weather can often deter people from carrying out their regular workouts. While all of this may be true, there are popular “facts” that are anything but.

Some holiday traps are very obvious. Pumpkin pie, pecan pie, cookie platters, and savory dishes like candied yams are calorically dense and heavy on the sugar. You know this information, and you also know that drinking a pumpkin spice latte every day during the holidays is not conducive to better health. What you may not be aware of is that some of your greatest holidays health obstacles are common myths. Below, we detail the most common holiday health myths and easy ways to overcome them for a healthier start to the New Year. 

Myth #1: You’re Too Busy To Work Out

The fact is that you are not too busy to work out. While high-calorie holiday meals can make you sluggish and cold weather may not inspire outdoor workouts, exercising altogether is not a wash during the holiday season. A lot of people like to cash in on vacation days at the end of the year. Use the hours on some of those PTO days for quick sweat sessions. That doesn’t mean you have to go to the gym. Get creative with the way you burn calories! Head out for some cross-country skiing or hit the slopes with friends. Don’t sit around the house all day with family; rather, go for a winter hike, build a snowman, or have a snowball fight. You can even do yoga in your own home! Plus, if you have to shovel your driveway, that is a huge workout!

Myth #2: Whatever Weight You Gain, You’ll Lose In The New Year

Well, the odds aren’t in your favor. Although most people only gain one or two pounds during the holidays, the majority of them never lose the weight, according to researchers. In fact, most people don’t follow through with their fitness resolutions, and they don’t make the right dietary changes to encourage weight loss. Statistically, people buy more calories worth of food between January and March than any other time of year. Why is that? Well, they buy healthier foods, but they don’t cut back on unhealthy foods. Basically, you pick up more fruits and vegetables, you feel good about that, and then you reward yourself with a treat. Treat grocery shopping like packing for a vacation: make a list, determine the essentials, and leave half the remaining items on the shelf. 

Myth #3: Americans Gain About Five Pounds Between Thanksgiving And January 1st

As mentioned in the previous paragraph, Americans only gain about one to two pounds during the holiday season. A study in the European Journal of Clinical Nutrition found that the average weight gain between Thanksgiving and New Year’s Day is 1.7 pounds. There is no need to obsess about what you eat, but you should be strategic about it. It is completely natural to overindulge on Thanksgiving, but don’t sweat it. Additionally, if you attend holiday parties, bring a healthy dish because then you know you have one nutritious option. If you have parties and have tons of leftovers, consider freezing smaller portions so that you don’t eat everything in a matter of days. 

Myth #4: If You’re Already Fit, You’re Less Likely To Inflate

Being in shape doesn’t mean that you are immune to the effects of overindulgence and inactivity. You may have more metabolically active tissue than others, so your metabolism operates at a higher efficiency when you exercise regularly. When you gorge on a 3,000-calorie meal and continue to eat heavy meals of that nature, your metabolism may slow down. A meta-analysis found that if you stretch out Thanksgiving-style eating for two weeks, your belly fat can increase by 7%. Stay focused and adhere to your workouts and healthy eating plan, as you normally would. If you find that you indulge more than usual during the holidays, amp up your workouts to help offset your caloric intake.

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One of the biggest lies in the modern world is that artificial sweeteners can prevent diabetes and obesity. These sweeteners exist in low-calorie and diet foods and beverages. Although the marketing makes it seem like these are healthier food and beverage options, there are serious health risks associated with these artificial sweeteners, such as Splenda (sucralose). Research continues to uncover the negative health effects of artificial sweeteners like sucralose. 

Instead of grabbing one or two white or brown cane sugar packets, people opt for yellow or pink packets of artificial sweeteners, such as Splenda. The “sugar-free” option is a healthier substitute, or at least that’s what manufacturers want you to think. The reality is that it is better to opt for healthier sugar alternatives that provide natural sweetness, antioxidants, vitamins, and minerals. 

What Is Sucralose?

As a chlorinated sucrose derivative, sucralose is derived from sugar and contains chlorine. There is a multistep process that goes into creating sucralose. One has to replace three hydrogen-oxygen groups of sugary with chlorine atoms. This process ultimately intensifies the sweetness of sucralose, which was found via the development of an insecticide compound. Later, the public was introduced to sucralose as a “natural sugar substitute.” And in 1998, the Food and Drug Administration (FDA) approved sucralose for use in 15 food and beverage categories. These categories included products like gum, water- and fat-based products, baked goods, frozen dairy desserts, and beverages. 

Data shows that the range of product utilization with sucralose is quite extensive. It is very popular in food and beverage products because it is readily soluble with ethanol, methanol, and water. For this reason, it has applications in water- and fat-based products. Other artificial sweeteners, like saccharin and aspartame, are not as soluble. 

Reasons To Avoid Sucralose

Linked To Leaky Gut Syndrome

As of now, the understanding is that the body cannot digest sucralose. It travels through the digestive tract and damages as it goes, harming the intestinal walls, which can potentially cause leaky gut syndrome. According to one animal study from Duke University, Splenda reduces beneficial bacteria in the gut and increases fecal pH levels. That indicates the amount of nutrients you can absorb in the gut. 

Associated With Weight Gain

Isn’t it interesting that the food that was supposed to help you lose weight does the opposite? There are epidemiological human studies that suggest an association between the consumption of artificial sweeteners and weight gain. Artificial sweeteners, such as sucralose, also increase the risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease. Although these studies didn’t directly identify sucralose’s effect on weight gain, they did show that it doesn’t help with weight loss. 

One study monitored two groups of children, which received either an eight-ounce can of no-calorie sweetened beverage or sugar-sweetened beverage. At the end of the study, the overall calorie consumption was greater for the group that consumed sugar-sweetened beverages. That said, the sucralose group gained more weight during the study period. 

Increases Risk Of Irritable Bowel Syndrome

Ongoing evidence supports that sucralose may cause symptoms of irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. One researcher made note of this years ago after examining a rapid increase of IBS among residents of Alberta, Canada. Sucralose seems to have a more detrimental effect on gut bacteria than other artificial sweeteners. A more recent study found that the use of artificial sweeteners, such as sucralose, doubles the risk of Crohn’s disease. 

May Increase Diabetes Risk

One study found that consuming sucralose dramatically increased the risk of diabetes. Another small study found that daily consumption of diet soda increased the risk of metabolic syndrome by 36% and type 2 diabetes by 67%. Researchers note that these findings indicate that sucralose is one of the many unexpected triggers of diabetes. The answer, then, is that sucralose is dangerous for diabetics and non-non-diabetics alike. 

For the first time, researchers evaluated this phenomenon in human subjects. 17 obese and insulin-sensitive individuals took oral glucose tolerance tests after consuming sucralose with water. The tests revealed an increase in peak plasma glucose concentrations, but they also noted a 23% decrease in insulin sensitivity, which prevents glucose absorption in cells.

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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How you start your morning can determine how the body operates throughout the day. Unhealthy morning habits, some of which you may not even consider unhealthy, can induce stress and cause you to be less productive. More importantly, getting up and going about your morning in the wrong way can add inches to your waistline. 

There’s no reason to unknowingly shoot yourself in the foot if your primary health goal is to shed some weight. Snoozing your morning alarm, drinking coffee on an empty stomach, and skipping breakfast, among other things, are many morning mistakes people make. Don’t get in your own way! Avoid the following morning habits that contribute to weight gain and you may have more success with the weight loss process.

You Skip Water In The Morning

How often do you go straight from the bed to the coffee pot? Perhaps you intend to drink water before leaving the house, but then you forget and the first liquid you drink is a sugary frappe from your local coffee shop. Water is essential for every biological function in the body. It helps to flush waste from your colon and can make your metabolism run more efficiently. When you don’t drink enough water, you can experience dehydration and slow metabolism. Drinking coffee first thing can actually promote dehydration! To rehydrate your body after a night of sleep, start your day with at least 12-16 ounces of room temperature water. Take it to the next level by adding a squeeze of fresh lemon!

You Don’t Eat The Right Foods

Some people prefer to follow an intermittent fasting regimen, so they don’t eat breakfast. If that plan works for you, then great! If you eat in the morning, make sure that you focus on the right foods. It’s very easy to prepare a plate of toast, bacon or sausage, and eggs for breakfast because that is the typical American breakfast. Not only do these foods take longer to digest, but they can also slow down your metabolism and make you crave similar, salty foods later on. Try to focus on a bowl of oatmeal with bananas, raisins, and blueberries instead of pancakes and maple syrup. Sliced avocado on unsalted rice cakes or fruit and vegetable smoothies are also excellent breakfast options.

You Oversleep

Sleep is an essential part of life, and getting the recommended seven to eight hours a night is recommended by sleep experts. Oversleeping, however, could be sabotaging your weight loss efforts. You don’t want to sleep too much, but you don’t want to sleep too little either, as lack of sleep can also contribute to weight gain. A recent study found that people who slept more than 10 hours a night had a higher body mass index than people who slept between seven and eight hours a night. Avoid that snooze button in the morning and wake up on time!

You Get Ready In The Dark

How does this contribute to weight gain? If you keep the curtains closed and the lights off while you get ready, you deprive yourself of morning sunlight. One study found that blue light waves from early morning sunlight boosted metabolism and helped the body wake up. Health experts encourage people to get at least 10 minutes of sunlight in the morning. It’s even more beneficial if you go outside and look towards the sun (not at the sun) for the best benefits. 

You Don’t Workout In The Morning

Several studies have shown that incorporating movement into your mornings, especially on an empty stomach, can help you burn more body fat and lose weight. Ideally, drink that tall glass of water we mentioned earlier in the article before your workout. Another benefit of exercising is that you get your blood pumping, which prompts your body to function optimally. You don’t have to hit the gym, either! Take a walk or jog around the neighborhood, do some jumping jacks, take a swim (if you have that available to you), or practice some yoga to help prevent weight gain.

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If you are like most people when it comes to health information, you refer to social media for guidance. Head on over to Instagram, Facebook, or TikTok and you’ll find a plethora of ways to kickstart new health routines. In fact, recent data from an online patient community reported that 11% of Americans in the survey referred to social media for their health information.

Can you find credible information on social media? Yes, you can, and some of that information may come from doctors and registered dietitians. For the most part, this isn’t the case, with a lot of information coming from influencers and random fitness people you see online. Maybe the information in their posts or videos works for them, but it may not work for you or for the vast majority. 

Diet information hits social media with a lot of steam. Perhaps someone did their own weight loss plan, gut cleanse, colon detox, liver cleanse, water fast, vegan diet, or went strictly keto. The mindset that what worked for someone will work for you is flawed and, quite frankly, dangerous. Quick fixes are attractive, but they aren’t always backed by science; therefore, they can do more damage than good. If the social media diets were peer reviewed and in scientific journals, that would be a different story. In reality, they are biased opinions that aren’t applicable and safe for everyone. That’s why we went ahead and debunked weight loss and nutrition myths so that you can have a healthier 2023. 

Myth #1: All Fat Is Bad

In the 1940s, studies found that high-fat diets increased levels of cholesterol, so experts warned against fat. The theory was that limiting your total fat intake would reduce the risk of heart disease. By the 1980s, health experts, media outlets, and the food industry reported that low-fat diets could benefit everyone, despite the lack of evidence to back this point up. Many people vilify fats, but the right fats can be very beneficial to overall health. Certain types of fats, including trans and saturated fats, increase the risk of heart disease and stroke. Healthy fats, including monounsaturated and polyunsaturated fats, can improve heart health, lower inflammation, and encourage cell function. Just because a food is “fat-free,” that doesn’t mean it’s healthy. 

Myth #2: Prescription Weight Loss Shots Are risk Free

Some celebrities have always been vocal about how they achieved weight loss, especially in regards to prescription anti-obesity medications. Unfortunately, these injectable shots were only studied in obese or diabetic patients. The data reveals that there are known adverse effects, predominantly gastrointestinal side effects. Scientists don’t know the long-term effects of recreational use of prescription shots to shed a few pounds. Once you quit these shots, weight gain can easily occur, especially if you didn’t change your eating or lifestyle habits. Medications that assist with weight loss do exist, but right now they are only for people with obesity or diabetes. 

Myth #3: You Need Caffeine For Energy

One could argue that caffeine is part of the fabric of society, with coffee shops on every other corner. Caffeine is a stimulant that makes the brain feel more alert, but it doesn’t necessarily give the body energy or nourishment. Researchers explain that caffeine doesn’t lead to the cellular production of adenosine triphosphate (ATP), an organic compound that gives the body energy. There are areas in the brain that make you sleepy and caffeine works to quiet those neuropathways, which is like putting a bandage on the problem. Additionally, consuming caffeine can lead to a dependence, causing you to rely on caffeine day after day. Depending on what time you drink caffeine, you may ruin your sleep. The solution for boosting energy levels is in the body, and you can unlock these energy-producing organelles via healthy diet, good sleep, and stress management. 

Myth #4: Calories In, Calories Out Determines Long-Term Weight Loss

If you consume more calories than you burn, the likelihood of you gaining weight is high. If you burn more calories than you consume, you’ll probably experience short-term weight loss. Yet still, people live by the calories in, calories out motto, focusing on calories rather than the quality of food. Research does not suggest that eating more will cause sustained weight gain that results in obesity. The types of foods you choose to eat influence long-term weight gain. For example, refined starchy snacks, energy bars, cereals, sweets, sodas, and baked goods lead to weight gain. They are harmful because the body quickly digests them and floods the bloodstream with glucose, fructose, and amino acids, which the liver converts to fat. That’s why dietitians want people to prioritize the quality of food versus the quantity. Eating healthy fats, lean protein, legumes, whole grains, fruits, vegetables, and nuts and seeds is the way to go!

Myth #5: White Potatoes Are Bad For You

A lot of people like to rank potatoes, and regular white, or Idaho, potatoes tend to end up at the bottom of the list. These potatoes are vilified in the nutritional community because they have a high glycemic index. They contain rapidly digestible carbohydrates that can spike blood sugar levels. White potatoes, however, have a long list of nutritional benefits. Potatoes are naturally rich in fiber, vitamin C, potassium, and other nutrients, especially when you consume them with the skin. Frying them in oil is the unhealthiest way to prepare them because they absorb the unhealthy fats from the oil. Healthier preparation methods include roasting, baking, air-frying, and boiling. 

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If you have ever ventured out on a weight loss journey, you are likely familiar with the calories in, calories out (CICO) equation. The concept is fairly straightforward: eat fewer calories in order to lose more weight. You don’t want a caloric surplus because it is very difficult to burn all of the excess calories, unless you work out for two hours a day, five days a week. Unfortunately, weight loss experts argue that the CICO approach is too simplistic and doesn’t account for other factors that influence a person’s weight. 

What Is The CICO Diet?

As previously stated, CICO is an acronym for calories in, calories out. It’s not a specific diet; rather, it is an eating concept that creates a calorie deficit by consuming fewer calories than you burn on a daily basis. In theory, this approach leads to weight loss based on the fact that eating more calories than you burn contributes to weight gain. That means, then, that weight loss and weight gain are determined solely by your caloric intake, regardless of macronutrient intake or diet quality. 

The truth is, what you eat does factor into the equation of weight loss. Most weight loss diets suggest that you follow a certain macronutrient ratio and cut out processed foods and added sugars. As a result, this helps you create a caloric deficit. The CICO diet concept only cares that you consume fewer calories than you burn per day. 

How Does CICO Work?

On the CICO diet, you track how many calories you consume per day using certain diet calculators, most of which you can find for free online. Let’s say that you need 2,600 calories for the day for basic physiological functions and physical activity. On the CICO diet, you would aim to eat 2,200 calories to encourage weight loss. Everything, in regards to food, is on the table, so long as you don’t exceed your calories in (CI) number.

Now that you have a general idea on how it works, you need to know whether or not it works. Well, this depends on what you mean by “work.” Most diets tend to work because of caloric deficits, so if you are looking at short-term weight loss, then the CICO diet can work. Calories, as most of you know, are arbitrary and calories in doesn’t accurately account for how your body metabolizes individual foods. With more and more research about how the body absorbs calories, your focus should be directed on caloric sources, instead of just calories. 

Research shows that the body handles chips, cookies, and other ultra-processed foods differently than it does kale, bananas, or quinoa. On a cellular level, packaged foods are dramatically different from whole foods, such as fruits, vegetables, legumes, and whole grains. The National Institute of Health (NIH) noted that ghrelin, a hormone that drives hunger, is higher in people who eat more ultra-processed foods compared to after eating a well-balanced diet. This is because processed foods are high in sugar, fat, and salt, which may spike insulin levels and cause the body to store more fat. That’s not ideal if you are trying to lose weight. 

So Can You Lose Weight?

Again, there is no arguing that creating a calorie deficit can promote weight loss. In fact, many studies confirm that eating a diet composed of refined foods can help a person lose weight, so long as there is a calorie deficit. If that’s the case, then you can just eat whatever you want and everything will be hunky dory, right? Well, even though this CICO theory is correct, it isn’t the only factor that matters for successful weight loss. If you are laser-focused on calories, you may not concern yourself with fiber, protein, and disease-fighting micronutrients. 

It is great to know how many calories you eat on a daily basis, especially if weight loss is your goal. If your diet mainly consists of lean proteins, colorful fruits and vegetables, quality fats, and fiber-rich carbs, then the CICO plan can help you lose weight and improve your health. If your diet is rich in junk food, even if you eat less of it and you lose weight, you are not eating in a way that sets you up for long term health.

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