believe sea levels rise by at least one century. we're going to have some climate impacts return greater than we see all. that's really frightening . why are people more concerned. little yellow. shorts may 31st w. welcome to in good shape coming up. metabolic rate how much energy does the body need. yoyo affect what happens after a diet. and nutrition studies should you really listen to what they

say. hello and welcome to you in good shape the world population is expanding weight wise and as a regular viewer of in good shape you know that this could be dangerous to your health because every kilo you've got to match is dangerous so today we're focusing on how to lose weight and how to cook and eat healthy and this is why i'm here in cologne with dr stephon look and your nutritionist as a food scientist so why is it so difficult to do is wait it's very funny to have this tasty sweetness and this kind of food which makes us funny and there are a lot of marketing strategy from the industry to let us eat more than we need it's all about motivation and we're trying to motivate you to cook and to eat healthy that's what we're going to do today to get.

i know it's very difficult to lose weight and to eat healthy so you could read all the news studies and research papers and follow the advice of the resources but the next day there are new studies. and draw is 5 a result too aware of the contradictions in food science meat is unhealthy one day the next it's good milk may be terrible according to one study a must have calling to another opinions are also divided on bread. just it's definitely a problem that studies reach such different conclusions about the health benefits of various foods if the studies are only small in scope with maybe 30 participants you can get incidental findings that differ from the next group of statistically

it's inevitable because of the differences between people and in mention. but there are other issues too even with largest surveys often participants are required to give information about their eating habits or health stretching back over long periods of time but who can remember exactly what they ate months ago let alone years. more precise studies require participants to keep an up to date protocol of what they are eating the problem here is that it can be time consuming and the longer the study lust the more the participants are likely to lose interest and give inaccurate responses. then there are those who tend to cheat there are unwilling to admit to the on indulgence here in their. evaluation results is also a complex business such as happens often have very different eating habits involving all kinds of foods based on this flood of doctor the scientists then have

to ascertain which foods are healthy or unhealthy the. results can vary greatly depending on the method used. intervention studies tend to produce better results but they're also more expensive here each participant receives exact instructions for what to eat the german institution of human nutrition has teamed up with billions sherry take clinic to carry out a study of this kind the scientists are investigating high fat mediterranean food adapted to german tastes they're comparing that with a low fat diet along the guidelines of the german nutrition society. one group is told to eat lots of fruits and vegetables and along with whole grain products a moderate amount of dairy produce really nice and fish. the other group is eating a high fat low carb mediterranean diet with pulses nuts fish

and plenty of vegetable oil. 500 people are taking. the scientists want to know which diet helps to keep the test subjects physically and mentally fit for longer. the doctors do regular blood tests for things like blood sugar lippitt and inflammatory marcuse which provide information on chronic illnesses the tests also show whether the individual has been sticking to the diet. throughout the entire study the doctors a monitoring participant health. the study will not be complete for another 3 years but well conducted extensive studies carried out by hospital still have one drawback most of the participants have some kind of prior health issues

such as high blood pressure increase levels or excess weight they may therefore respond more quickly or more noticeably to a change in diet than a healthy person would to do the results still apply to healthy people endocrinologist andrus 5 1st says yes and the always the sort of one for more dollars diet is not to become terminally ill overnight but what you eat particularly when you reach middle age affects your health risks when you're $5060.00 or 70 when my 1st world diseases generally developing and diet also affects your weight of course. so in a nutshell nutrition studies are complex and if you provide results that are scientifically useful then said many do appear to indicate that a mediterranean diet has health benefits and eating plenty of vegetables is good for the heart along with vegetable protein nuts and whole grain products unfortunately the results for other foods are often contradictory. so

keeping up with the latest food craze is probably not worthwhile israel any scientific basis behind trends that write about certain foods while demonizing others. it's good to keep that in mind when you hear the next recommendation for the ultimate super food. well on 2nd thought it's not that difficult to lose weight you just have to eat less and run more no no no it's very difficult because when you use energy your carbs nutrition means that you deal with a viable mission this. body and the eating behavior is controlled by our brain so when you are eating less or you would feel where you are being forced with the deal with less energy you cause the same consequences as preventing less and both things are essential for survival so as

a result this process can be successful in every case but how can you do sweet when you are probably low carb diet can be a solution but as you may know a low carb diet means to eat less energy and people who join this diet yes they try to eat a minimum only a minimum of carbohydrates and. if the question is does that work the. brain when the brain notices the there are only a few cups then this is the amount from the pain to the middle melisma our body to slim and people slim but this excess is not of a long continuance because the people have munchies but why do we have munchies our brain needs about 120 grams every day to be able to function and work so we knew where the less carbs so you get the munchies so

120 grams of carbohydrates is very easy because i left the brat home though this or those cups are very small you need a complex form of carbs a fiber rich form of like whole grain bread the blood sugar level from whole crimper that is continually way to 4 rising ok so it's not about only the amount of carbs are evil it's more about the repertoire but the package you have the package the fiber that stops blood level. for the munchies and they have no munchies with a whole grain carbs so what about soft drinks i know those are bad for you so i will skip them and i would go to some kind of to juice ok but you have to look at this here the sugar 60 grams per 100 grams and this has only 10 grams you have to be careful when you consume fruit juice because there's also

a lot of traits but there are nutrients in it and in a soda or no it has been fed all that's right i understood that you have to take care about a couple hydrates yes i have to take them in a slow releasing way with all the reasons and all the complex forms of it so what about protein can you just stick to a formula to hide where the former diet. has a lot of have a lot of protein but you have to know other brodie in the body is the body can produce carbs and sugar from proteins but the blood sugar level rises high so the body missing the sign to slim so you have not the success in the long distance you have not as success when you choose or when you make the formula diet with high protein so we don't stick to family data we have some real food to kin take for this low fat.

low for me like chicken breast or you can take a turn or 2 of beans lentils chick bins are told food odes so these are the protein source to cover the need of protein and then the main part of oil production. are way to temples where to tables deliver to means minerals and also the accidentes and fiber are all metabolic for good health and this is them. the main part and when you. don't win you award alco and. you can do nothing wrong and this diet will be successful for long term perfect so i'm looking forward to it no cooking wrapper for we cook we have to take a look at our energy at the basal metabolic rate which is essentially the form of

energy you burn over the day when you do nothing. catron and mélanie from the fryeburg university sports institute a testing how the body utilizes energy how much energy do we take in and how do we expend it. the basal metabolic rate of b m r is the energy our bodies require just to maintain all basic functions during the course of one day. it works rather like one of the old type light bulbs energy it's taken in an expended . light exercise increases b.m.r. it's a combination of many factors so each person has their own metabolic rate. when people go on slimming diets for many weeks the body loses weight but it also means that to starvation mode to manage the reduced energy available the basal metabolic rate

falls but it stays low even when we start eating normally again that's why people put on weight faster after a diet it's called the yo yo effect so how can we lose weight permanently that's a question freiburg university's professor daniel kearney is seeking to unsay. we know that long term weight loss only functions when we also exercise exercise builds muscle mass and raises the basal metabolic rate and we also burn calories while we're exercising and that helps balance our energy account over the whole day . every movement uses energy but most people overestimate their kind of expenditure. exercise is always worthwhile but don't overestimate the effect of a single session you have to exercise continually and to make it part of your daily lifestyle then it has a much more noticeable effect overall once you exercise builds muscle mass the

extra muscle mass boosts the base or metabolic rate of. the muscle transforming fact into muscle works best with high intensity interval training. in high intensity interval training you have short intervals in which you do very strenuous exercise followed by short breaks after each break you launch back into the high stress phase that means no long breaks to recover that means the whole thing is very intense with high calorie expenditure it's something common to all forms of exercise regardless of whether you're riding a bike jogging or lifting weights you can do it with any kind of sporty he says we can do if you are. in weightlifting that means about 30 seconds maximum weight then a 50. 2nd break after 5 repetitions catchin goes to the next machine this form of exercise boosts the metabolic rate because the body has to supply the muscles with

a lot of energy and oxygen in a short space of time the cardiovascular system for taps to the training as well as let it performance improves and the effect on your body is increased but there are some things to be careful about. blockers in heart here what we've seen with these 2 is that it's a very intense and strenuous type of exercise and that means i should already be reasonably fit to begin with my pressures also be well acquainted with the apparatus i intend to use for high intensity interval training or i can easily overdo it and enter myself and it's important to know that although anyone can do it i'm principal not everyone responds the same way the physical effects and adaptation are a function of our genetic makeup it's not like everyone will have exactly the same success on the cravings of. the body also uses more calories when resting after a session of high intensity interval training it needs to regenerate the muscles

and replenish stores of energy and lowering the body's temperature also requires more energy. so now we're going to cook mediterranean style and stir fried vegetables with chicken and action and action ok well 1st we make the sauce. so what kind of vegetables usually use is it important you can choose although you want but my favorites are. juice and you have a car. the coverage of the coverage you know and. i think of the onion richard tables they are a lot off and and good with

a bullet for health. and to using lentils actually you have cooking lenin's here illegally and you know the new alone tells us that about a. lot of where your ball protein high among you use it as a protein source excellent protein source and it tastes very good so if you don't want to eat some meats you can go for the lentils that as a tentative. it's essential to use then the other shouldn't get grain. so the sausage makes little. then my scanner yeah yeah the color of healthy and there's nothing artificial coloring in there also i mean it's amazing isn't it usually with all those products you can buy

in some kind of convenience stores they always were full of artificial colors which are actually not good for your health this is really food if you make it from scratch. and then you. get it's like like a meditation actually it's mindfulness you know. so it's not not only good to eat it it cuts were good to prepare you know it was so long as he got pressure actually there are studies that say if you cook yourself the cooking itself loads of oppression before we take the wedge a table in we grilled. chicken we take great sea oil why don't you take it up because this oil here has a lot of essential fatty acids we need them and we will make a reduction reduction diet we go with the. down you know and so we have to take here for the quality of the lunch or is it dinner or that's up to you the continued out of the lunch can make it there not. the violence is the important thing

the whole much energy you have taken in the whole day you know whole much of the last so it's not important that you skip carbohydrates say in the evening or so right so what's the next step for the. rest. of. the wedge becomes a whole new ball or 3rd. then. again we just wait. why we waited to say something albert einstein once said an empty stomach is not a good political advisor and this is why in our department they always feed us before we are allowed to answer e-mails. on an upcoming show we'll be looking at skim our skin is our largest organ and it protects us from the

elements what can we do to keep it in good shape and that includes how much makeup is ok to use send your questions to in good shape but d.-w. dot com please write skin in the subject line we look forward to hearing from you. if you want to lose weight in the long term you not only have to change your eating habits you have to work out too with cardio training and with resistance training and this is the only way you can prevent weight cycling. danny teresa now knows the yo yo effect only too well when she 1st tried dieting 10 years ago she only wanted to lose a few kilos after that she went on many diets has been my from and i started at 75 kilos then bit by bit it was 95 right now it's back to 70 but in between the highs got higher and the lows lower. it's a common story without professional advice diets often end in disaster. it can be

frustrating but even more seriously the constant ups and downs are bad for the heart according to a us study this also applies to people who aren't particularly overweight to begin with and only want to lose or gain a few kilos. of washington the surprising thing from this study was that fluctuations and weights the risk of coronary heart disease and heart attacks in people of normal weight is well mardy fish to get rid of. it as someone who treats obesity i'm frankly alarmed how would this affect someone who is very overweight with a b.m.i. over 40 or even 50 for instance. i think you're dieting is not healthy cardiologists aren't alone here metabolic specialists also agree on this point you know stuff exists with. the american study shows that heart problems can occur when people put weight back on after

a diet nutrition expert morton should explains how the brain actually brings about harmful weight gain is good for us that fatty tissue wants to store more energy which happens primarily around the abdominal cavity abdominal fat is where we store energy best. studies show that the yo yo effect can lead to people gaining more visceral fat when they put the weight back on that's the dangerous fat fat. the fat stored in our abdominal cavity is the last fat that we lose when we go on a diet. that's because it's part of the brain's energy reserves but when you put weight back on that's the 1st place it goes the visceral fat is not a nurse it functions like an organ producing hormones and cells signaling proteins that lead to inflammation. inflammatory processes can even lead to the buildup of

plaques in coronary arteries which can cause a heart attack. when stephanie to the snow again 25 kilograms after dieting she sought help partly out of fear for her health. you know arthritis gets worse for example or high blood pressure the kind of health issues that could interfere with caring for my children or with my job. that's worrying and it's why i had to act this way. in the weight loss group here at the village book our hospital they teach people that weight loss only works by retraining the brain. like learning to differentiate between foods that they may full but not and ones that make me fat while leaving me hungry i want to interrupt. one of their key to success sports strong muscles burn more energy but they also help to reduce inflammation.

well to vison just mention we know that people who exercise are at lower risk of heart attack even if they are overweight japanese sumo wrestlers are a great example they may be overweight but they're in peak form and for that reason they almost never have heart attacks. so instead of yo yo ing try spending more time at the gym stephanie to be known as stick to a balanced diet and plenty of exercise. so if you want to lose weight you have to exercise if i exercise a lot i'm getting hungry it's ok to cope with bad that's normal you have lost energy you have lost water and you have to bring it back to the body you have to drink and you have to eat and you have to eat carbohydrates in a complex form because that's what the body has lost in the sports the sports stress the stomach so you have to either the menu in small pieces so if you

want to stick to this healthy diet how can you stick to it in the long run. you have to be mindful and you really have to respect your food and when you do that you get another. another point of view to the to the to your menu to your food and then it's better for the long term but what about all those little. treats here with gummy bears coming to take what they're not good but they tasting it so to get the voice of them all to gether in once only once in a while but not too often so we skip the gum a beer is nobody's stick to healthy food we can eat so see again next week and until then let's all try to stay in good shape now it's time to grab and eat yeah thanks for cookie thank you great part of the tasty.

coming down from the book you i know i'm going to keep you up because i like their commitment to. exposing and justice global news that matters. to me from the minds. of the 1st to. first clinton. and gore is a grand moment to run a joint hearing

a tank on her journey. into return to the torah and unremitting returns home. in the flower. yes i'm beautiful i've heard it before and it never grows old. i'm worshiped from my looks and my sent my looks but here's the thing. life starts with me. you see i feed people. every fruit comes from me. everybody taito me every kernel of corn me every grain of rice me. meaning me i know but it's true. and sometimes i feed their souls. i am their words when they have none i say i love you without

a sound. i'm sorry without a voice. i inspired a great i stuffed them painters poets pattern makers i've been amused of them all. but in my experience people underestimate the power of a pretty little flower. because their life does start with me. and without me.

this is coming from britain's prime minister. she said she'd been left with no other choice i do so with no ill will but with. the opportunity to serve the country. to a semi.