Waching daily Apr 22 2018

Dieting sucks.

It's tiresome… and starving yourself for months of your favorite ice cream is a cruel

and unusual punishment.

Such is the case for the chase of your ideal body.

At least that's what we've been told.

Fortunately, there might be a savior of such pain and suffering.

And that is the use of… diet breaks.

It might seem counter-intuitive initially, because it is true that if you want to lose

weight, you have to take in less energy, or calories, over time, than your body expends.

Adding a break, on paper, means that it will only stall your results or worse yet, gain

some of the weight back.

Incidentally, that belief is exactly how the idea of diet breaks being a potential weight

loss tool came to fruition.

In 2003, researchers attempted to accelerate the effects commonly seen when people fall

off their diets, particularly the negative effects of weight gain relapse.

To their surprise, participants that were prescribed breaks during a weight loss program,

either multiple 2-week breaks or a 6-week break, didn't really gain much weight at

all and had very little problem jumping back into their diet.

At 5 and 11-month follow-ups, weight loss did not differ much between the continuous

dieting gourp to those prescribed breaks.

According to the researchers, it's seems that the PLANNING of the break, rather than

the break per se, was a major factor.

More on this in a second.

The physiological mechanisms in play during breaks remain to be determined, with leading

theories suggesting breaks repair hormonal imbalances, particularly leptin, which controls

our hunger signals, and thyroid hormones, which regulate metabolism.

One might also suggest a diet break increases NEAT, or non-exercise activity thermogenesis.

This assumes that during long periods of dieting, one might subconsciously be less willing or

lack energy to perform mundane activities, like dancing to their favorite song or going

on a walk.

The additional fuel from breaks potentially reverses that decline.

Psychological benefits might exist as well.

Back to the idea of planning, the researchers theorized that planned breaks essentially

removed the feeling of self-blame or guilt stemming from one's personal failures of

adhering to a diet.

Since it's planned, it can lead to a positive feeling rather than a negative.

Of course, there is the benefit of eating the foods you desire earlier than anticipated.

Later on, in 2014, a study on obese women using a 1-week on, 1-week off diet to break

schedule, found that, after 8 weeks, continuous dieting did lead to greater weight loss (3.5kg

vs 1.9kg IER), but, in a 12-month follow-up, the differences were not significant.

A 2016 meta-analysis further looked at 9 studies partaking experiments on intermittent energy

restriction protocols, concluded that neither intermittent breaks nor continuous energy

restriction were superior to one another in terms of weight loss.

But it was only in 2018 that we had research suggesting superior benefits with prescribed

breaks.

The study was titled "Minimising Adaptive Thermogenesis And Deactivating Obesity Rebound,"

aka, the MATADOR study.

They randomized obese men to either a continuous dieting group sustaining a 33% calorie deficit

through 16 weeks, or the intermittent energy restriction group, which also sustained a

33% calorie deficit through 16 weeks but with a planned 2-week break every 2 weeks.

IE.

A 2-on:2-off ratio.

For those that completed the entire program, weight loss was 59% greater in participants

taking breaks than continuous dieting.

At a 6-month follow-up, the difference jumped to 80%, or 8.1 kilograms more weight lost,

largely because the continuous dieting group ended up regaining most of their weight.

On top of that, the weight lost was almost exclusively fat mass, in both groups, but

significantly more with intermittent breaks.

Of course… there's one big catch.

The continuous dieting intervention lasted 16 weeks.

The intermittent break protocol… took 30 weeks.

That's because the researchers wanted to match the duration of energy restriction,

16 weeks in both groups.

The 2-week breaks in between cannot be accounted as part of that restriction, since they clearly

weren't restricting calories during those times.

Thus, the additional 14 weeks of breaks.

This longer dieting time might be less desirable for those that need to lose weight in a short

time frame.

The MATADOR study also prescribed participants to eat at an energy balance, or just enough

to not gain or lose any weight, during their breaks, meaning to replicate the potential

benefits in the study, you can't just eat whatever and however much you want during

break time.

Also, studies that either saw superior or equal results typically used obese subjects.

Whether breaks are as effective in leaner individuals remain to be seen.

And one more limitation is the lack of consistent, or any, exercise protocol in these studies.

As we know, exercise can very well change the entire landscape of body composition when

paired with an effective weight loss program.

Still, a benefit does seem to exist, both physiologically and psychologically.

As far as implementation, going off the MATADOR study, a 2-week on, 2-week off program might

be a good place to start.

One can argue that leaner individuals might benefit from more frequent breaks due to the

greater physiological pushback at lower body fat percentages.

Heavier individuals might use breaks less, like a 4:2 or 6:2 ratio, since they tend to

see consistent weight loss for longer periods of time.

Not much reason to throw in a break when results are flowing quite nicely.

The main takeaway is that diet breaks do at least serve as an alternative.

An alternative that not many people are familiar with and, with so many of us struggling to

lose weight, any alternative is openly welcomed.

If you're one of those struggling, try taking those breaks before the diet breaks you.

Share your thoughts and experiences with diet breaks in the comments below.

Also, apologies for the lack of video uploads in the past few weeks.

It's been a hectic 2018, but do expect more videos more frequently in the following months.

Make sure you hit that notification bell so you can stay up-to-date with every PictureFit

upload.

As always, thank you for watching and GET YOUR PROTEIN!

For more infomation >> Diet Breaks: Helps You Lose Weight? - Duration: 5:57.

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FIFA 18 - HAVE YOU EVER SEEN A WALKOUT DO THIS?! - Duration: 9:16.

FIFA 18 PACK OPENING

For more infomation >> FIFA 18 - HAVE YOU EVER SEEN A WALKOUT DO THIS?! - Duration: 9:16.

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IF YOU SEE A BLACK LINE ON A PERSON'S FINGERNAIL, RUN AND CALL EMERGENCY, YOU'LL SAVE HIS LIFE! - Duration: 4:57.

IF YOU SEE A BLACK LINE ON A PERSON'S FINGERNAIL, RUN AND CALL EMERGENCY, YOU'LL SAVE HIS

LIFE!

Many people spend every day working to support their family.

in the case of some woman, in addition to woking outside the home, they also work when

they get home.

Maybe they go to make dinner, to bathe the children, to clean

the house, etc.

These tireless workers deserve our recognition . That is why we must learn to value the work

that many women do at home.

In view of how much some women work, it is not bad that, from time to time, they make

a little gift.

Many go out shopping and buy new clothes or shoes.

Others go out to some restaurant or the ice cream shop to eat something.

Some just go for a walk and meet new things.

And finally, some prefer to spend a relaxed day in a Spa or beauty salon.

In these places, in addition to relaxing, they manage to tone your body and embellish

your whole being.

However, right now in these moments that we have drawn for us, we can realize strange

things . That is the case we want to tell you in today's story.

AN ENEMY UNDER THE NAIL.

Some lady decided that she would become a maricura as a gift for all her work.

However exactly what informed her who attended her at that moment gave him goose bumps.

This is something that could take place to anybody, so it readies that we are aware.

Thus, we can act upon time and avoid significant problems.

It happens that when this woman went to an beauty center, she stated she wished to get

a manicure.

Then Lisa harrigton williams, who was on duty, looked after her.

Then the customer made a very special demand to Lisa.

According to the newspaper The Mirror, Lisa noticed that her client had a black line in

the middle of her nails .

For this reason, the client wanted her nails painted with black lacquer, so the

annoying line would not be noticed.

This kind of thing had already been discussed in other beauty salons.

It has also been discussed about the possible causes of this black stripe on the nail.

however, after many years of experience in the area, lisa had her suspicions. as a professional,

she did not want to scare her client with what was going on.

However, she had to let him know that she had to visit her doctor urgently.

So Lisa looked for the way to tell her, but not frightened .

Several days later, the client called the beauty salon, asking for Lisa.

When she was put on the telephone line, the client

confirmed what she already suspected.

The client had been diagnosed with cancer .

In accordance with Hudguiden, it is not uncommon for diagnostics to alter with this sort of

thing.

You are normally diagnosed with an infection due to fungi.

Nevertheless, it is good to be cautious of the color of our nails.

Especially if your color changes to brown, black or dark blue we need to start worrying.

If a brown longitudinal line appears on your nail, it may indicate cancer.

In many cases, the tumor may grow up to below the base of the nail.

If you notice that the color tone of your nails changes, you suspect immediately.

It could be a malignant melanoma . In that case, you should contact your nearest health

center.

According to experts, if your nail color changes, bleeds or grows without stopping, you should

consult your doctor immediately.

We know this might seem simplified, but it is not.

Anybody could be impacted by nail cancer.

That is why we can not ignore the changes that provide our nails.

To signal others to this threat, share this info on your social networks with all

your contacts:

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