if. this is. the. could be the end of communism a. crisis. that defines our march today. even. though it's december 23rd w u s. well come in good shape. here's your host dr coffee shops. hello and welcome from berlin well this is not the children's program this is in good shape but today we will talk about this.

not the toy. effect which is the effect that you can and we're doing right after adults and there's someone who says that you can outsmart the fact his name is. and i think he's on a mission impossible and this is why i root him here at such an impossible. outsmarting your sect with a few tricks. to before you can get off the fact you have to understand.

of down then up again that's what a yoyo does and sometimes our weight does the same. majewski knows plenty about the yo yo effect she tried to slim down many times in her life. at the money. i went on my 1st diet when i was 13 they were very imbalanced diets either just bread rolls or any eggs some on a diet or other and you got pretty fast results. and she'd lose 20 kilos but then gain them right back again repeatedly it's a problem that many people experience. most people put on weight again after losing it if you look at a period of say 2 to 4 years then 70 or even 90 percent gain back weight they lost

that's the yo yo effect. but why does it happen. it's something that nutrition scientist on today as 5 for once to get to the bottom of this is the key question is why people put weight back on. studies show that it's easy to lose weight fast but it piles back on again afterwards just as fast we bounce right back to where we were before trying it looks like our bodies trying to defend the highest weight they haven't reached. their spare tires are in too long and returning. doesn't know what's good for it things fact is found because fat means energy reserves so it tries to get you to eat more. our bodies are effectively stuck in the stone age back then food was scarce and if there was something to eat you had to stuff yourself as much as possible to put on fatter survived. evolution is yet to catch up with civilization then mention when

people starve the body goes into crisis mode and tries to lose as little way to sponsible that makes it harder to lose weight and you have to get below this threshold. it is possible that 3 years ago couple of one majewski had another go this time it wasn't about improving or figure her health was at stake. doc and i assumed that at my weight i would already be pre-diabetic so i went for a couple of checkups and they said you're already way over the line you've got full blown type 2 diabetes and i thought. to get her diabetes under control she went to berlin so shabby t. hospital. it was on a topic i didn't want to have to take tablets and they said i could manage it with exercise and a change in eating habits i thought right that's what you're going to do try it and

hey it was. so hard to pick up. it worked after she joined a weight loss study group the group was given long term support by a dietician with that kind of focused help from majewski lost 17 kilos in only a year and she's been able to keep the weight off precisely because of the close support studies show that that's crucial. for the decisive factor is the supervision of the dietician becomes an authority figure and that helps you to maintain your control and not slip back into old habits and eat too much. for the last 3 years couple that has been returning to the show. albeit in ever increasing intervals the visits keep her on track.

it does take a certain amount of discipline. and bias because you know you're going to be called in again so you're more restrained. she's on top of things in a way she never was before react immediately when your weight starts going up. it's put the fun back into clothes shopping but the best thing about her long term weight loss is that her diabetes has disappeared. with just indecent attrition counselor into trainer and he says there is no young effect if you would follow his advice why what are you doing differently than other coaches i mean are you trying to sell me some kind of a some kind of attrition rules. no i don't want to sell a diet my mission is to stop these crash diets like every new one and all

works the same way you can eat whatever you want or just one specific food but just really little amount of calories like 500 calories or so and what happens is that your body don't get enough calories don't get enough nutrients like vita means fiber of proteins and you're not losing your fed losing a lot of water and muscles and you can. go for such a diet like for 5 days or so and then you have to stop and then you are fake and all the weight comes back so you say that all those diets just trick us into believing that they are special but they're not there just to get them to be different but we have to count calories like in the in the. even in the average diet which is quite nice isn't it. yes of course it's right it's like a game of calories you have to calculate some and if you eat less calories than you burn you will lose weight but it's way easier to just burn more calories than to reduce your food intake so yes that's the way you can go long term if you use some

little tricks and steps in your daily routine to boost up your metabolism and burn more calories so you're not to coach your spot coach you're just going to be to put on the shoes and go for not of course sports are great and you can do sports injury more at home but you can do a lot of movement in your daily routine you can walk to your job you can stay when you work and don't sit down this helps a lot and of course also nutrition is really important there is something like a super food you could eat more and more and more and burn more calories while eating it not really there are some calories some foods where you burn more calories like protein is a great nutrient because there are a lot of can reason are getting burned through the stomach of the stomach and so it's a way better treat more protein carbohydrates or fit but it's not for that you can

eat like one specific food all day and you will lose weight i think the kinds of foods you should absolutely devoid i would say no of course i think everyone knows and apple is good and chocolate isn't the best choice but. and you can have a little bit of everything you shouldn't award any forward completely course if you restrict you're craving for it and a little bit of everything is ok but you have to be honest to yourself ok with me for breakfast in just a moment but 1st we have to take a look at why people are gaining weight many of my patients tell me well i'm not eating that much i'm gaining weight because of my genetic predisposition. for that . professor peter kovacs and his team at the i.f.b. at a part of the diseases center at leipsic university hospital research how our genes influence our weight. whether you get fat or stay thin

depends on how much you eat how many calories you consume and how much you exercise or. maintaining a healthy weight also depends on your genes we want to find those genes and find out how they work the. genes provide the blueprint for our body and bodily processes so the aim is to establish which genes are involved in producing hormones and proteins that influence our eating habits and our metabolism . as part of the research the team examines fat cells from very obese people who stomachs have been made smaller through barry at trick surgery. we all have tens of thousands of genes genes consist of a double helix of base pairs. there are 4 bases. they're known for short as a c. and g. . a lot of our genes are the same in everybody. but sometimes

variants emerge. it could be that even a tiny change has an impact on a person's weight. several genes are involved in obesity is this the best known perhaps of those involved in regulating leptin a hormone that makes you feel full. if there's some defect due to a wrong letter in the blueprint it leaves you feeling hungry all the time. which method for losing weight is best for any given person depends in part on his or her genes doctors and geneticists are working together on this project. of our research is to improve our understanding of the causes of obesity and being overweight and ultimately to develop customized therapy for our patients. and.

there is currently no gene therapy for treating obesity in humans. but researchers have developed a way to work out how susceptible a person is to obesity by looking at more than 2000000 common genetic variants. that decrease in 5 points for example on the body mass index mean a world of difference when it comes to the genetics of obesity 5 points means the difference between normal way to overweight and obesity. it's usually a number of genes or genetic variants that together influence body weight. each gene considered alone appears to have a limited impact. the contribution of these genes is very moderate even the most influential ones only affect weight by up to 2 kilograms.

the best known and most influential gene is f t o it regulates the burning of fat in our cells. it determines whether we burn or store fat we have 3 different types of fat cells white ones that. store fat . brown ones that burn fat and release heat. and beige fat cells they can both store and burn fat for people with a certain f.t.l. genes balance their best cells can store fat but find it hard to burn it. the result is obesity. another influential gene the m c for our genes affects appetite certain variance affect the feeling of hunger. people with certain variants hardly think about eating and that keeps them then. people with

other variants always feel hungry as they never feel full they tend to over eat. genes also influence where fat is stored in the body. researchers have so far identified 40 genes segments that affect fat storage while there really is a genetic factor involved in obesity the good news is that the genes activity can be influenced by nutrition. before we can imagine that a gene that has become inactive due to a high calorie diet can suddenly become active again thanks to a change in nutrition such as intermittent fasting or reduced calorie intake that can make our fat metabolism or sugar metabolism more effective which in turn can help with weight loss.

so we are not for the most part simply at the mercy of our genes anyone who wants to lose weight should exercise and eat a healthy diet. so let's move from theory to the real thing. let's have breakfast and i think i will go for a croissant. perhaps and some jam by my members religious she just prepared for me and i love this job from her childhood so is it healthy it sounds really delicious but you have a lot of sugar in it a lot of who find flour and you will get really creative after that me and you will get cravings you will get tired so it wouldn't be my 1st option i would prefer like a self-made muesli with some oats a lot of fiber protein a lot of mineral so you don't get hunger saw cricket again and flexi is

a really great. just to get some healthy fed. 3 and some more fire so this stuff helps you to keep you sugar levels in your bloodstream absolutely down year and if you don't have so much hunger you don't eat so much and it's way easier to go through the day so what about of proteins i mean a lot of carbohydrates in here in the milk so how do you get your proteins level up you also have proteins in your woods and in your flex it's a little bit and also if you take a soil we have a little bit of protein in there but you can also choose like some dairy products or some chicken breast we have here it would be a better option to have some whole grain bread with. not butter but so much fed yes it's maybe some dairy under it or some cottage cheese and some chicken breast and tomato and so you get more fiber more proteins and not so much sugar but why is

protein that important if you want to lose weight and yet we have a lot of improvements from protein when we want to lose weight it stays really long in your stomach because it gets digested and so you don't get so much anger after mute and also it protects your muscle tissue. if you have more muscle you burn more calories you can use your muscles to move or to do some work out if you have more muscles you burn more calories and to protect them from using muscles you need to protein course your muscles are made out of protein and the last part is your stomach burn some calories for the digestion of protein so if you eat like 100 calories out of protein not 100 calories are getting in your body because some are just digest it so ok i will get rid of the marmalade i will stay away from the crew but what about coffee i really like coffee in the morning here you can have your coffee coffee if we have

a lot of antioxidants in there and so it's quite good you shouldn't put too much sugar in there or cream on top but you can drink your coffee i prefer a little bit more green tea green tea is really healthy because of all the possible extracts in there and it also helps to lose a little bit more fed because bruce your metabolism there's so many things you have to think about when you prepare breakfast but it's very important for you because being overweight even being obese is not just a problem it's a problem for your health too. goes for a run at least twice a week before 2 year old has no trouble with a 5 kilometer long stretch you can't imagine a life without exercise. wasn't always this way. 6 years ago and it was a feast at her heaviest she weighed more than 120 kilograms. when she decided to make some major lifestyle changes. when

i was starting to have health problems. when you have trouble getting up the stairs or playing with your children it really gets you thinking. her doctor urged her to lose weight blood tests showed that her sugar and cholesterol levels were far too high the result suggested she developed a condition known as metabolic syndrome. the syndrome can include diabetes high blood pressure worsening of kidney function and worsening of cardiac function. you could even call it a heart disease syndrome. metabolic syndrome is also associated with an increased risk of stroke and heart attack or something and i wanted to avoid for her own sake and that of her family so she decided to take action. she got support

from fitness trainer. who recommended a combination of in durance and strength training. you start slowly with light cardio training cycling and light strength training. you need both insurance and strength training you don't want to lose muscle mass since it's important for metabolism. dietary changes are an important aspect of healthy weight loss that means less sugar and white flour more vegetables fish lean meat and fruit . even if weight loss is slow changing dietary habits is worth it. so. even a slight reduction in weight has major benefits when it comes to your risk profile and the burden on your heart the important thing is to not get discouraged. instead

focus on small steps that works best when you make long term sustainable changes in your diet. you know work for another run so exercise and diet reach changes worked . a year and a half ago 19 year old. also found herself at risk of developing metabolic syndrome she weighed nearly 90 kilograms now she's down to $72.00. i went to the doctor back and he said you're pretty overweight for someone so young it would be better to lose weight otherwise you'll have health problems later on and the support that really shocked me. i never looked at myself in the mirror and thought wow i'm far too heavy. i thought ok i'm a big part. but i never really felt that fat. from a neighbor was. a healthy diet and regular exercise of help maintain that weight loss and that pleased with the results. if you want to lose weight

you have to work out an exercise but the effect of exercise is often overestimated take this tasty german train stations it contains more than $300.00 calories to burn those calories used to walk and. also do for over an hour. doing all of bodybuilding. 90 minutes of housework. 45 minutes of. on watch 6 hours of t.v. to see 12 in which. why do you really want to

do this. so for me it's very demotivating to see how few calories you can bird while you go for jogging or do sports and exercise so how can a person. burning calories through moving is important anyway especially if you use it during your daily routine so for example you can walk more you can use the stairs or you can just stand up when you work just a few minutes like 10 minutes not walking working on your laptop while you sit down just stand up and you burn a little bit more calories so that can make it we get big difference if you make it often enough and then of course you can add some more sports activities like weight training for example it's really good cause if you do cardio training you burn calories while you move this is good but in the weight training you burn calories while you move and then after that your muscles need to recover and. you sit

down on the couch the next day and you burn more calories you yourself are very motivated to put exercise and sports into your daily life and you said that there are more small adjusting screws to use when you want to perform yourself and all those effects like cold temperatures. really great to boost your metabolism so our body needs to produce heat and therefore you need calories so we need to teach our body to produce a little bit more heat and there are cold temperatures really good for you don't need to lay down in an ice cube beth also it's just enough to don't hit your apartment too much he's a comment from one of all of us from pema love pete was cuter are from the us and. i'm currently on 3 diets at the same time because i just can't get enough with one . you know if you want to share some funny comments with us you can do so. on an upcoming show we'll be looking at vaccination they've completely evacuated some

diseases and protect us from others which about themes are most important and what are the potential problems send your questions to in good shape r t w dot com or just write back to the nation in the subject line we look forward to hearing from you. let's just pretend somebody watched this show or even brought your book and he wants to start one of the 1st steps i'm a friend of adding something new for us then giving up a specific photos of it's way easier so here like 2 or 3 easy steps you can integrate in your daily routine at 1st i would take a look that i have a big portion of protein in every meal on my very 2nd is to add 2 or 3 cups of green day and the 3rd step is to move a little bit more like to have a 15 min minute walk per day or so so more protein some cups of green tea and a little bit more i think this really could work and could so many more questions

but we don't have time for this because we have to enter show and care for healthy eating so see you again next week and until then let's all try to stay in good shape. i don't think this could work.

in the. climate change. summit to. come. to. the deal is today how far the future.

d.w. dot com africa make us if it's. clear cut or. was the speech of his life perhaps he's back. certainly his most difficult. the speech by colin tristram on december 19th 1989. in the final of the of the chancellor addresses the people of east germany. the members attends the crowd clamors for german unity journalist peter lim borg was on the scene. 30 years later and looks back on the. interest and. starts december 19th d w. this

is deja vu news live from berlin for a strong son and his conservatives when a resoundingly jordi in the u.k. election. day now this majority we will be able to do. for you is that. johnson's been to buckingham palace to ask the queen for permission to form a government his 1st task will be to push gregg's it through parliament will have

full analysis of what it all means for the u.k. and europe. meanwhile european union leaders are.