Latest news with #ChristopherKaufman
Time of India
16 hours ago
- Health
- Time of India
22 kg weight loss with 3 very easy lifestyle changes: How 'healthy' foods were holding back this man
Many people trying to eat healthier unknowingly rely on ultra-processed foods—packaged items marketed as convenient or nutritious alternatives. But growing research shows these foods may do more harm than good, with links to weight gain, cognitive decline, and increased stroke risk. As awareness about their impact grows, some individuals are turning to simple lifestyle changes to reverse the damage. As per Business Insider , one such case is Christopher Kaufman, who lost 22 kg without strict dieting or intense exercise—just by adjusting three everyday habits. For over a decade, Christopher Kaufman didn't realize how much his lifestyle and food choices were affecting his health. Once active in his youth, he entered his 40s slightly overweight and eventually gained around 22 kg by the time he reached his late 50s. His mother's passing in 2005 marked a shift in his life. Following a mold exposure incident, Kaufman developed food sensitivities that led him to switch to gluten- and dairy-free alternatives. However, many of these substitutes—like coconut milk products and tapioca-based snacks—were ultra-processed and contributed significantly to his weight gain. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Gentle Japanese hair growth method for men and women's scalp Hair's Rich Learn More Undo At the same time, his work and study routines turned largely sedentary. Working from home in a tech role and later pursuing a PhD, Kaufman found himself sitting for long stretches. By 2022, his weight had reached around 94 kg, and he was dealing with high blood pressure. These signs pushed him to take action. Three Habits That Transformed His Health Over the next two years, Kaufman successfully lost 22 kg by making three core changes—none of which involved strict diets or intensive workouts. 1. Cutting Down on Ultra-Processed Foods Kaufman began focusing on whole foods and adjusted his carb intake based on how active he was on a given day. He realized that his previous diet—heavy on ultra-processed, high-carb options—didn't suit his low-activity lifestyle. Instead of eliminating all indulgences, he learned to balance meals with more fiber and protein while minimizing processed snacks. This flexible strategy helped him maintain progress without deprivation. 2. Building Movement into the Day Rather than committing to structured exercise programs, Kaufman added light, regular activity throughout his day. He adopted the Pomodoro method: 25 minutes of desk work followed by a five-minute walk. Simple activities like swimming in his backyard pool, walking around his neighborhood, and doing household chores became part of his daily routine. These consistent movements helped increase his calorie burn over time. 3. Weighing in Every Day for Awareness Initially hesitant, Kaufman began tracking his weight daily, not as a measure of success or failure, but as a feedback tool. By focusing on long-term patterns rather than daily fluctuations, he learned how specific habits influenced his weight and adjusted accordingly. This method allowed him to stay on track without rigid rules. Ultra-Processed Foods Pose Broader Health Risks Kaufman's story also brings attention to the broader dangers of ultra-processed foods (UPFs). As per Havard Medical School, a major observational study by researchers affiliated with the REGARDS project revealed that increased consumption of UPFs significantly raises the risk of stroke and cognitive decline. Participants who added just 10% more ultra-processed foods to their diet showed a notable increase in brain health issues. Experts suggest several reasons behind this connection. Ultra-processed foods often consist of refined carbohydrates that break down into sugars rapidly, causing insulin spikes that disrupt brain function. These products are also associated with obesity, metabolic syndrome, and type 2 diabetes—factors that negatively affect both the body and brain. Additionally, UPFs often include artificial additives that alter the gut microbiome, potentially triggering inflammation and impairing neurotransmitter activity. Regular consumption of such foods may also contribute to conditions like leaky gut, increased cortisol levels, and chronic stress responses—all of which are believed to harm memory and executive function. Long-term intake could increase vulnerability to Alzheimer's and other neurodegenerative diseases.
Yahoo
4 days ago
- Health
- Yahoo
A man gained weight eating ultra-processed foods he thought were healthy. Now, he's 50 pounds lighter thanks to 3 habits.
Christopher Kaufman, 60, started gaining weight in his 40s. By his 50s, he was over 200 pounds, with a sedentary lifestyle and a diet of ultra-processed foods. Diet tweaks, movement breaks, and regularly weighing himself helped him lose 50 pounds. Christopher Kaufman's 50-pound weight gain didn't come all at once. If anything, it took over a decade to steadily climb. "I was about 10-15 pounds overweight once we got into my 40s," Kaufman told Business Insider. But it was in my 50s when I said 'Oh, we've got a problem here.'" Kaufman grew up active, feeling like he could "eat anything" and not gain weight. That changed when his mother died in 2005 and he was exposed to toxic mold when cleaning out her house. Shortly after, blood tests found he had developed a sensitivity to gluten, dairy, and yeast. He changed his diet to gluten-free and some cow-free dairy alternatives. While they reduced his symptoms, he started gaining weight. The tapioca-flour pretzels and coconut milk products he was consuming were ultra-processed, which are often linked to weight gain. Kaufman also didn't move much throughout the day. He spent a decade working remotely at a Fortune 100 technology firm before getting a doctorate in education, spending hours studying. By 2022, at 57, he weighed around 208 pounds and had high blood pressure. He knew he needed to change his lifestyle. "I said, well, you know what? I've run a marathon," he said. "I can do this." In two years, Kaufman lost 50 pounds and lowered his blood pressure through changing his eating habits and adopting a more active lifestyle — without strict diets or strenuous workouts. "I've got the skills to look at the activities versus the calories and now I can just play around with these," he said. "It's continuous improvement." Kaufman started focusing on whole foods and reducing his ultra-processed intake. While he didn't follow any one specific diet, his most closely resembled a Blue Zones diet, based on a study of the world's longest-living populations. He started to examine the ratio of carbs on his plate to protein and fiber. Back when Kaufman was a runner (he ran the LA Marathon 20 years ago), he got into the habit of loading up on carbs for energy. Now, he realized, he wasn't moving enough to justify as many carbs as he ate. "That first step of lowering the carbs so that they balance with the protein and fiber, that started the weight loss," he said. Now, he said he adjusts his carb intake based on the day and the planned activity. He'll eat more if he plans on doing yard work for two hours and could use the energy. He also changes how much he eats based on the time of day, eating a bigger meal at breakfast or lunch depending on when he plans to exercise. He said being mindful of what he eats — and how much of it — helps him indulge in treats. "I'm going to have salmon with steamed cabbage, but that's just zero carbs," he said. "So I can have 3 ounces of some coconut chocolate ice cream." Kaufman, now an adjunct professor at both Westcliff University and Southern California State University, follows the pomodoro technique whenever he researches class lectures or writes his book. He works for 25-minute sprints before breaking for five minutes. He started using those built-in breaks to get up and walk around. "I saw that when I made myself get up and walk around consistently, I lost more weight," he said. He also works out about once a day, either swimming in his pool or walking through his hilly California neighborhood. "It's not the kind of serious swimming that I used to do when I was younger," he said. "It's just flapping around, freestyle." The only other activity he does is house chores, like cleaning the yard or pool, building something, or carrying heavy objects in and out of the house. The small movements add up and help him burn more calories. Kaufman read studies that found weighing yourself every day leads to higher weight loss, more than checking once a week or twice a month. "In fact, my weight loss sped up once I started doing that," he said. However, starting the habit was "really rough." "I'm a technical nerd, so I go, 'Is this scale broken? It can't be me, right?' So that was hard," he said. Over time, though, he said keeping up the habit changed his relationship to the scale. "You have to let go of the scale as the enemy and learn the scale is just a feedback mechanism," he said, looking for a "rolling average" rather than fixating on one number, which could greatly vary by what he ate that day. Seeing the numbers helped him better see what was working and what wasn't. "Ok, what can we tweak here?" he said. "Oh, we can knock 100 calories off here, or we can reduce some carbs there." Ultimately, having more data helps him keep his weight down without going to extreme measures. "It took me almost two years to accomplish it, but now I can manage and tweak meals and mix up exercise regimes, rather than slide," he said. "It's slow, it's gradual, and it's for life." Read the original article on Business Insider
Yahoo
4 days ago
- Health
- Yahoo
A man gained weight eating ultra-processed foods he thought were healthy. Now, he's 50 pounds lighter thanks to 3 habits.
Christopher Kaufman, 60, started gaining weight in his 40s. By his 50s, he was over 200 pounds, with a sedentary lifestyle and a diet of ultra-processed foods. Diet tweaks, movement breaks, and regularly weighing himself helped him lose 50 pounds. Christopher Kaufman's 50-pound weight gain didn't come all at once. If anything, it took over a decade to steadily climb. "I was about 10-15 pounds overweight once we got into my 40s," Kaufman told Business Insider. But it was in my 50s when I said 'Oh, we've got a problem here.'" Kaufman grew up active, feeling like he could "eat anything" and not gain weight. That changed when his mother died in 2005 and he was exposed to toxic mold when cleaning out her house. Shortly after, blood tests found he had developed a sensitivity to gluten, dairy, and yeast. He changed his diet to gluten-free and some cow-free dairy alternatives. While they reduced his symptoms, he started gaining weight. The tapioca-flour pretzels and coconut milk products he was consuming were ultra-processed, which are often linked to weight gain. Kaufman also didn't move much throughout the day. He spent a decade working remotely at a Fortune 100 technology firm before getting a doctorate in education, spending hours studying. By 2022, at 57, he weighed around 208 pounds and had high blood pressure. He knew he needed to change his lifestyle. "I said, well, you know what? I've run a marathon," he said. "I can do this." In two years, Kaufman lost 50 pounds and lowered his blood pressure through changing his eating habits and adopting a more active lifestyle — without strict diets or strenuous workouts. "I've got the skills to look at the activities versus the calories and now I can just play around with these," he said. "It's continuous improvement." Kaufman started focusing on whole foods and reducing his ultra-processed intake. While he didn't follow any one specific diet, his most closely resembled a Blue Zones diet, based on a study of the world's longest-living populations. He started to examine the ratio of carbs on his plate to protein and fiber. Back when Kaufman was a runner (he ran the LA Marathon 20 years ago), he got into the habit of loading up on carbs for energy. Now, he realized, he wasn't moving enough to justify as many carbs as he ate. "That first step of lowering the carbs so that they balance with the protein and fiber, that started the weight loss," he said. Now, he said he adjusts his carb intake based on the day and the planned activity. He'll eat more if he plans on doing yard work for two hours and could use the energy. He also changes how much he eats based on the time of day, eating a bigger meal at breakfast or lunch depending on when he plans to exercise. He said being mindful of what he eats — and how much of it — helps him indulge in treats. "I'm going to have salmon with steamed cabbage, but that's just zero carbs," he said. "So I can have 3 ounces of some coconut chocolate ice cream." Kaufman, now an adjunct professor at both Westcliff University and Southern California State University, follows the pomodoro technique whenever he researches class lectures or writes his book. He works for 25-minute sprints before breaking for five minutes. He started using those built-in breaks to get up and walk around. "I saw that when I made myself get up and walk around consistently, I lost more weight," he said. He also works out about once a day, either swimming in his pool or walking through his hilly California neighborhood. "It's not the kind of serious swimming that I used to do when I was younger," he said. "It's just flapping around, freestyle." The only other activity he does is house chores, like cleaning the yard or pool, building something, or carrying heavy objects in and out of the house. The small movements add up and help him burn more calories. Kaufman read studies that found weighing yourself every day leads to higher weight loss, more than checking once a week or twice a month. "In fact, my weight loss sped up once I started doing that," he said. However, starting the habit was "really rough." "I'm a technical nerd, so I go, 'Is this scale broken? It can't be me, right?' So that was hard," he said. Over time, though, he said keeping up the habit changed his relationship to the scale. "You have to let go of the scale as the enemy and learn the scale is just a feedback mechanism," he said, looking for a "rolling average" rather than fixating on one number, which could greatly vary by what he ate that day. Seeing the numbers helped him better see what was working and what wasn't. "Ok, what can we tweak here?" he said. "Oh, we can knock 100 calories off here, or we can reduce some carbs there." Ultimately, having more data helps him keep his weight down without going to extreme measures. "It took me almost two years to accomplish it, but now I can manage and tweak meals and mix up exercise regimes, rather than slide," he said. "It's slow, it's gradual, and it's for life." Read the original article on Business Insider
Business Insider
4 days ago
- Health
- Business Insider
A man gained weight eating ultra-processed foods he thought were healthy. Now, he's 50 pounds lighter thanks to 3 habits.
Christopher Kaufman's 50-pound weight gain didn't come all at once. If anything, it took over a decade to steadily climb. "I was about 10-15 pounds overweight once we got into my 40s," Kaufman told Business Insider. But it was in my 50s when I said 'Oh, we've got a problem here.'" Kaufman grew up active, feeling like he could "eat anything" and not gain weight. That changed when his mother died in 2005 and he was exposed to toxic mold when cleaning out her house. Shortly after, blood tests found he had developed a sensitivity to gluten, dairy, and yeast. He changed his diet to gluten-free and some cow-free dairy alternatives. While they reduced his symptoms, he started gaining weight. The tapioca-flour pretzels and coconut milk products he was consuming were ultra-processed, which are often linked to weight gain. Kaufman also didn't move much throughout the day. He spent a decade working remotely at a Fortune 100 technology firm before getting a doctorate in education, spending hours studying. By 2022, at 57, he weighed around 208 pounds and had high blood pressure. He knew he needed to change his lifestyle. "I said, well, you know what? I've run a marathon," he said. "I can do this." In two years, Kaufman lost 50 pounds and lowered his blood pressure through changing his eating habits and adopting a more active lifestyle — without strict diets or strenuous workouts. "I've got the skills to look at the activities versus the calories and now I can just play around with these," he said. "It's continuous improvement." He cut down on ultra-processed foods Kaufman started focusing on whole foods and reducing his ultra-processed intake. While he didn't follow any one specific diet, his most closely resembled a Blue Zones diet, based on a study of the world's longest-living populations. He started to examine the ratio of carbs on his plate to protein and fiber. Back when Kaufman was a runner (he ran the LA Marathon 20 years ago), he got into the habit of loading up on carbs for energy. Now, he realized, he wasn't moving enough to justify as many carbs as he ate. "That first step of lowering the carbs so that they balance with the protein and fiber, that started the weight loss," he said. Now, he said he adjusts his carb intake based on the day and the planned activity. He'll eat more if he plans on doing yard work for two hours and could use the energy. He also changes how much he eats based on the time of day, eating a bigger meal at breakfast or lunch depending on when he plans to exercise. He said being mindful of what he eats — and how much of it — helps him indulge in treats. "I'm going to have salmon with steamed cabbage, but that's just zero carbs," he said. "So I can have 3 ounces of some coconut chocolate ice cream." He started taking walking desk breaks Kaufman, now an adjunct professor at both Westcliff University and Southern California State University, follows the pomodoro technique whenever he researches class lectures or writes his book. He works for 25-minute sprints before breaking for five minutes. He started using those built-in breaks to get up and walk around. "I saw that when I made myself get up and walk around consistently, I lost more weight," he said. He also works out about once a day, either swimming in his pool or walking through his hilly California neighborhood. "It's not the kind of serious swimming that I used to do when I was younger," he said. "It's just flapping around, freestyle." The only other activity he does is house chores, like cleaning the yard or pool, building something, or carrying heavy objects in and out of the house. The small movements add up and help him burn more calories. He got comfortable with weighing himself Kaufman read studies that found weighing yourself every day leads to higher weight loss, more than checking once a week or twice a month. "In fact, my weight loss sped up once I started doing that," he said. However, starting the habit was "really rough." "I'm a technical nerd, so I go, 'Is this scale broken? It can't be me, right?' So that was hard," he said. Over time, though, he said keeping up the habit changed his relationship to the scale. "You have to let go of the scale as the enemy and learn the scale is just a feedback mechanism," he said, looking for a "rolling average" rather than fixating on one number, which could greatly vary by what he ate that day. Seeing the numbers helped him better see what was working and what wasn't. "Ok, what can we tweak here?" he said. "Oh, we can knock 100 calories off here, or we can reduce some carbs there." Ultimately, having more data helps him keep his weight down without going to extreme measures. "It took me almost two years to accomplish it, but now I can manage and tweak meals and mix up exercise regimes, rather than slide," he said. "It's slow, it's gradual, and it's for life."
