what next from a love from a lot. of the kids to a sex phone operator to work her masters thesis on the potato. not to turn on well it gets more ridiculous from a. list. welcome to in good shape coming up. metabolic rate how much energy does the body need. this yo yo effect what happens after a diet. and nutrition studies should you really listen to what they

say. hello and welcome to in good shape the world population is expanding when he twice 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 too much 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 so when it's very funny to have this tasty sweetness and this kind of food words 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. i know it's very difficult to lose weight and to eat healthy so you could read all the new studies and research papers and follow the advice of the resources but the next day the new studies. andrea's 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 according to another opinions are also divided on bread. this is 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 statistically it's

inevitable because of the differences between people and in mention. but there are other issues too even with lodges 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 protocols of what they're eating the problem here is that it can be time consuming and the longer the study last 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 audit intelligence here in their. evaluation results is also a complex business such as. bins 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. results can vary greatly depending on the method used. interventions 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 shari 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 lean meat 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 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 limpid and inflammatory markers 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. this study will not be complete for another 3 years but well conducted extensive studies carried out by hospitals still have one drawback most of the participants have some kind of prior health issues

such as high blood pressure increased 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 says yes and the only is the sort of one for order with diet it's not that you become terminally ill overnight but what you eat particularly when you reach middle age affects your health risks when you're 5060 or 70 when my 1st world diseases generally develop 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 meenie do appear to indicate that a mediterranean diet has health benefits and plenty of vegetables is good for the hot 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 soup of food. well on 2nd thought it's not that difficult to lose weight you just have to eat less and run more in the know it's very difficult because when you use energy or 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 are you a deal or 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 diets can be a solution but as you may know a low carb diet means to eat less energy and people who joined 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 they are that there are only a few cups then this is the amount from the pain to the middle ism of our body to slim and people slim but this success 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 when you eat where we are less carbs so you get the munchies so 120 grams of carbohydrates is very easy because i left the brat home know this or those cops are very small you need a complex form of carbs a fiber rich form of carbs like whole grain bread the blood sugar level from whole cream bread is continual 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 would skip them and i would go to some kind of hutus ok but you have to look at this here the sugar that 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 there no difference at all that's right i understand that you have to take care about a couple hydrate says i have to take them in a slow releasing wayne with all the. complex forms of it so what about promotion can you just stick to a formula guide where the former diet. has a lot of have a lot of protein but you have to know other protein 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 formal diet with high protein so we don't stick to from

a diet we have some real food to can take for this low fat. low for me like chicken braz or you can take a turn or 2 of beans lentils chick whole food odes so these are the protein source to cover the need of protein and then the main part of oil production. our way to tell us where to tables delivered to means minerals and also jobs done and fiber are all metabolic for good health and this is them. the main part and when you add them then when you award elko and. you can do nothing wrong and this diet will be successful for long term perfect so i'm looking forward to a rapid fall we cook we have to take

a look at our energy at the basal metabolic rate which is essentially a form of energy you burn over the day when you do nothing. catron and renee 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 or d 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 yoyo effect so how can we lose weight permanently that's a question freiburg universities professor daniel kearney is seeking to unfair. 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 but in. 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 make it part of your daily lifestyle then it has

a much more noticeable effect overall what's your exercise builds muscle mass the extra muscle mass boosts the base or metabolic rate of. the muscle transforming factor 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 and 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 brake after 5 repetitions catching 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 adapts 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. but that is even harder 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 injure 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 different planes 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 angelot in the body's temperature also requires more energy. so now we're going to cook mediterranean style fried vegetables with chicken and action and action. first we make a sauce with bell pepper. sauce what kind of usually use is it important you can choose. you want but my favorites are. jews and. the car. the cupboards in the cup which you know and. i think of the onion richard tables they are

a lot off and and good with a bullet for health. and using lentils actually you have cooking then. you have the new until it's a thread about a. lot of where your ball protein in high among you can use it as a protein source excellent proteins also and it tastes very good so if you don't want to eat some meats you can go for the lentils there's a lot of target if. this is true to you then the other vegetable grain. so a source mix of all. the nice color. the color of healthy and there's no 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 put full on 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 but it's well good to prepare you know it was so candid knows who got pressure actually there are studies that say if you cook yourself the cooking itself lowers your blood pressure before we take there which are terrible in the we grilled. chicken to take grapes to the 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. and so we have to take here for the quality of the lunch or is it dinner or. do you continued

a lunch can make it then or. the silence is the important thing the whole much energy you have taken in the whole day oho 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 the. rest. of. the wedge because all in all the 3rd. of you just wait. why we waited to say something albert einstein once said an empty stomach is not a good political adviser and this is why our department they always feed us before we are allowed to answer emails. on an upcoming show we'll be looking at skin 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. dani 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 form and i started at $75.00 kilos then bit by bit it was $95.00 right now it's. but 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 crease the risk of coronary heart disease heart attacks in people of normal weight as well margarita it would have been east and 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 my doc often for. letting you know yo dieting is not healthy cardiologists aren't alone here metabolic specialist also agree on this point. in which. 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. but 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 in $95.00. studies show that the yo yo effect can lead to people gaining more visceral fat when they put the weight back on so 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 i'm self ignoring proteins that lead to inflammation and some 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 to my flat. earth writers which 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 villa homes book our hospital they teach people that weight loss only works by retraining the brain. just like learning to differentiate between foods that they can a full but not fat but ones that make me fat while leaving me hungry. for another key to success sports strong muscles burn more energy but they also help to reduce inflammation.

well division does 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 thin and that sticks 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 so 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 the body you have 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 you food and when you do that get another. another point of view to the to the to your menu to you food and then it's better for the long term but what about all those little signals like you streets here with gummy bears coming to take what they're not good but they're tasty. so do the voice of them all to gether to consume new ones only once in a while but not too often so we skip the got me beers nobody 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 get into the yanks for cooking baking a great part of the tasty.

kick off like thank you so. let me. ask you about leaving miami his football family. for 12 speak tabular season. one next month from

a low. lieutenant douglas. 1949 at grand breaking v.f. a gem in history. to german states a man with boston a different political system. the people on the site it's a radical new beginning one fund of has. 9491 team gemini 75. w. . closely. carefully

i don't know if this soup kitchen needs to be a good. option. to. discover the i. don't. subscribe to the documentary on too. early the global tourist guide for truman he's been capital i love for lent the full scope of the multicultural metropolis in over europe max series the alabama but it's not like interesting to me because i love the german was shown once again so it's a mix of the stuff that's what it's like me the spices the 50 missions the 50 story and 50 very personal tips on berman's a very busy. book

now on the lam every. d.w. . this is deja news live from the south africa's flares in its president cyril from a poser pledges to battle corruption as you takes office in a lavish integration ceremony we hear about corresponding about the challenges he faces also coming up u.s. president donald trump arrives in japan for a special state visit.