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Daily Maverick
4 days ago
- Health
- Daily Maverick
Even small diet tweaks can lead to sustainable weight loss – here's how
Eating 100-200 fewer calories per day can lead to long-term weight-loss success. It's a well-known fact that to lose weight, you either need to eat less or move more. But how many calories do you really need to cut out of your diet each day to lose weight? It may be less than you think. To determine how much energy (calories) your body requires, you need to calculate your total daily energy expenditure (TDEE). This is comprised of your basal metabolic rate (BMR) – the energy needed to sustain your body's metabolic processes at rest – and your physical activity level. Many online calculators can help determine your daily calorie needs. If you reduce your energy intake (or increase the amount you burn through exercise) by 500-1,000 calories per day, you'll see a weekly weight loss of around one pound (0.45kg). But studies show that even small calorie deficits (of 100-200 calories daily) can lead to long-term, sustainable weight-loss success. And although you might not lose as much weight in the short-term by only decreasing calories slightly each day, these gradual reductions are more effective than drastic cuts as they tend to be easier to stick with. Hormonal changes When you decrease your calorie intake, the body's BMR often decreases. This phenomenon is known as adaptive thermogenesis. This adaptation slows down weight loss so the body can conserve energy in response to what it perceives as starvation. This can lead to a weight-loss plateau – even when calorie intake remains reduced. Caloric restriction can also lead to hormonal changes that influence metabolism and appetite. For instance, thyroid hormones, which regulate metabolism, can decrease – leading to a slower metabolic rate. Additionally, leptin levels drop, reducing satiety, increasing hunger and decreasing metabolic rate. Ghrelin, known as the 'hunger hormone', also increases when caloric intake is reduced, signalling the brain to stimulate appetite and increase food intake. Higher ghrelin levels make it challenging to maintain a reduced-calorie diet, as the body constantly feels hungrier. Insulin, which helps regulate blood sugar levels and fat storage, can improve in sensitivity when we reduce calorie intake. But sometimes, insulin levels decrease instead, affecting metabolism and leading to a reduction in daily energy expenditure. Cortisol, the stress hormone, can also spike – especially when we're in a significant caloric deficit. This may break down muscles and lead to fat retention, particularly in the stomach. Lastly, hormones such as peptide YY and cholecystokinin, which make us feel full when we've eaten, can decrease when we lower calorie intake. This may make us feel hungrier. Fortunately, there are many things we can do to address these metabolic adaptations so we can continue losing weight. Weight loss strategies Maintaining muscle mass (either through resistance training or eating plenty of protein) is essential to counteract the physiological adaptations that slow weight loss down. This is because muscle burns more calories at rest compared to fat tissue – which may help mitigate decreased metabolic rate. Gradual caloric restriction (reducing daily calories by only around 200-300 a day), focusing on nutrient-dense foods (particularly those high in protein and fibre), and eating regular meals can also help to mitigate these hormonal challenges. But if you aren't someone who wants to track calories each day, here are some easy strategies that can help you decrease daily calorie intake without thinking too much about it: 1. Portion control: Reducing portion sizes is a straightforward way of reducing calorie intake. Use smaller plates or measure serving sizes to help reduce daily calorie intake. 2. Healthy swaps: Substituting high-calorie foods with lower-calorie alternatives can help reduce overall caloric intake without feeling deprived. For example, replacing sugary snacks with fruits or swapping soda with water can make a substantial difference to your calorie intake. Fibre-rich foods can also reduce the calorie density of your meal. 3. Mindful eating: Practising mindful eating involves paying attention to hunger and fullness cues, eating slowly, and avoiding distractions during meals. This approach helps prevent overeating and promotes better control over food intake. 4. Have some water: Having a drink with your meal can increase satiety and reduce total food intake at a given meal. In addition, replacing sugary beverages with water has been shown to reduce calorie intake from sugars. 4. Intermittent fasting: Restricting eating to specific windows can reduce your caloric intake and have positive effects on your metabolism. There are different types of intermittent fasting you can do, but one of the easiest types is restricting your mealtimes to a specific window of time (such as only eating between 12 noon and 8 pm). This reduces night-time snacking, so is particularly helpful if you tend to get the snacks out late in the evening. Long-term behavioural changes are crucial for maintaining weight loss. Successful strategies include regular physical activity, continued mindful eating, and periodically being diligent about your weight and food intake. Having a support system to help you stay on track can also play a big role in helping you maintain weight loss. Modest weight loss of 5-10% body weight in people who are overweight or obese offers significant health benefits, including improved metabolic health and reduced risk of chronic diseases. But it can be hard to lose weight, especially given all the adaptations our body has to prevent it from happening. Thankfully, small, sustainable changes that lead to gradual weight loss appear to be more effective in the long run, compared with more drastic lifestyle changes. DM This story first appeared in The Conversation. Alexandra Cremona is a human nutrition and dietetics lecturer at the University of Limerick.
Forbes
29-04-2025
- Forbes
Is Swiping Fatigue Real? How Dating Apps Are Reshaping Mental Health
A mobile phone with the Hinge dating app logo on its screen, in Athens, Greece, on 31 January 2024. ... More Photo by Nikos Pekiaridis/NurPhoto via Getty Images. Recent studies show what many daters already feel: swiping through endless profiles can sap your mental health. Despite promising smarter, faster connections, dating apps are fueling rising levels of stress, self-doubt and emotional fatigue. While the technology keeps evolving, the human brain hasn't—leaving many users caught in a loop of micro-rejections, dopamine highs and quiet burnout. The dating app industry is projected to surpass $13 billion by the end of 2025, fueled by innovations such as AI matchmaking, video-first profiles and "relationship prediction" algorithms. Despite this technological sophistication, users report rising levels of dissatisfaction, loneliness, and emotional fatigue. A study published in Cyberpsychology, Behavior, and Social Networking found that excessive dating app use is positively correlated with higher anxiety, depressive symptoms and decreased self-esteem. Even as user interfaces become more "intuitive," the emotional toll might grow heavier. Behavioral science has long warned about the "paradox of choice": the more options we have, the less satisfied we often feel. Dating apps amplify this dynamic, offering an endless scroll of possibilities that, instead of empowering users, usually leave them overwhelmed, disillusioned and emotionally exhausted. Decision fatigue sets in quickly when every swipe demands judgment and evaluation. Profiles blur together, genuine connections feel harder to spot, and the pursuit of "the next best thing" quietly chips away at attention spans and self-worth. Compounding the problem is intermittent reinforcement, a psychological principle dating apps borrow from casino design. Occasional "wins" (think matches, messages, fleeting attention) can trigger dopamine spikes, encouraging users to stay engaged even when the experience feels increasingly hollow. In other words, the brain learns to chase the high, not the connection. In the end, more choice doesn't necessarily mean more love. Often, it simply means more second-guessing, more emotional wear and tear and less fulfillment. Each swipe on a dating app isn't just a casual gesture. It activates the brain's reward system, triggering a rush of dopamine, the chemical associated with pleasure and motivation. Over time, this loop of expectation and intermittent reward can create addictive behavioral patterns similar to those seen in gambling. But it's not just the dopamine rush that reshapes the brain. When matches don't materialize or conversations abruptly end (through ghosting, breadcrumbing or soft rejections), the brain's stress pathways light up. Cortisol, the primary stress hormone, spikes, leading to heightened anxiety, emotional dysregulation and, in chronic cases, burnout. As Dr. Helen Fisher, a biological anthropologist and chief science advisor for explains in her book, Anatomy of Love: A Natural History of Mating, Marriage, and Why We Stray, the human brain evolved for deep, gradual bonding, not the fast-paced, transactional nature of some app-based interactions. Our neural wiring is still tuned for slow-cooked trust and attachment, not the dizzying buffet of micro-connections and rapid rejections that define today's digital dating culture. Dating apps might be leveraging neurobiology in ways our evolutionary systems aren't built to withstand, with real consequences for emotional resilience and psychological well-being. The mental health consequences of dating app usage extend far beyond a few bad dates or bruised egos. Emerging research paints a fuller, more concerning picture; here's how: While dating apps offer the illusion of limitless connection, the emotional reality for many users is far more complicated: increased isolation, lowered self-worth and a gradual erosion of authentic relational confidence. Despite the challenges, dating apps don't have to be a mental health minefield. With more intentional design and more intentional usage, they can still serve as meaningful, telling tools for connection. Some emerging platforms are already trying to shift the dynamic. Apps like Snack and Tame are moving away from the high-speed, high-volume model, introducing features like daily swipe limits, deeper profile prompts and compatibility-focused matching algorithms. These slow-dating features prioritize emotional resonance over instant gratification. However, ethical app design is only part of the solution. Experts emphasize that users must also reclaim agency over how they engage with digital dating. Practical strategies include: The healthiest way to date today may not be to swipe faster or smarter but to swipe more mindfully, recognizing that real emotional health can't be outsourced to an algorithm. Let's be clear: dating apps aren't inherently harmful, but they are powerful. And like any influential tool, they require thoughtful use, self-awareness and responsible design. When driven by algorithms optimized for attention, not well-being, these platforms can leave users more anxious, more isolated and less fulfilled than they were before they logged in. But the solution isn't to delete every app or reject modern dating altogether. It's to engage more consciously and approach digital romance with the same care we bring to our mental health, our boundaries and our self-worth. If the world moves faster than our nervous systems can process, the real challenge isn't finding love more efficiently. It's reconnecting with ourselves in the process. It's choosing depth over endless scrolls, intention over impulse and authenticity over algorithm. Because the most meaningful matches won't come from swiping endlessly; they'll come from showing up as your whole self, grounded and well, whether online or off.
Hi Dubai
25-03-2025
- Health
- Hi Dubai
The Science of Fasting: What Happens to Your Body During Ramadan?
Fasting during Ramadan is one of the most important pillars of Islam. It's a time when Muslims around the world refrain from eating and drinking from dawn to sunset, not only as a religious duty but also as a way to practice self-discipline, gratitude, and spiritual reflection. It's a month deeply rooted in faith, community, and personal growth. But beyond the spiritual and social dimensions, fasting also has a significant impact on the body. In recent years, science has begun to explore what actually happens inside us during those long fasting hours and the findings are both fascinating and insightful. From shifts in energy use and hormone levels to changes in metabolism and mental clarity, the body goes through a carefully balanced process of adaptation. Understanding this process can help people approach fasting more mindfully, making the experience more meaningful and healthier. Let's take a closer look at the science of fasting and how the body responds during Ramadan. What Happens to the Body During a Fast? When we fast during Ramadan, the body shifts from a state of energy intake to energy conservation and adjustment. This isn't a sudden shock—it's a gradual, built-in process that humans have adapted to over centuries. Here's what typically happens during the fasting hours: First Few Hours (After Suhoor): The body begins by using the glucose from your last meal as its primary energy source. This is the most familiar fuel for the body, and it's used up over the next 4 to 6 hours. 6 to 12 Hours (Glycogen Breakdown): As the glucose from the last meal runs low, the body taps into stored glycogen (a form of glucose stored in the liver and muscles). This helps maintain steady energy levels without needing new food intake. 12 to 16 Hours (Fat as Fuel): Once glycogen stores start to run out, the body slowly switches to burning fat for energy. This process is called lipolysis. It's a natural metabolic shift that helps the body become more efficient at using its own resources. Hormonal Adjustments Begin: During fasting, insulin levels drop, which helps facilitate fat-burning. At the same time, hormones like glucagon and growth hormone increase to maintain energy and support muscle repair. Cortisol, the stress hormone, may rise slightly to help the body stay alert. Mental Shift and Focus: Many people report increased mental clarity after the first few days of fasting. This is partly due to more stable blood sugar levels and the body adapting to using ketones (produced during fat breakdown) as a source of brain fuel. This natural progression is safe for most healthy individuals, and it's one of the reasons fasting can be both a physical cleanse and a mental reset. The Body's Adaptation Over the Month Fasting during Ramadan is a 30-day journey. And during this time, the body gradually adjusts, becoming more efficient and balanced with each passing week. First Few Days: The Adjustment Phase This is when the body feels the shift most noticeably. Hunger pangs, mild headaches, and lower energy levels are common as the body switches from constant food intake to longer fasting windows. Hydration can also be a challenge as the body adjusts to limited water throughout the day. End of Week One: Energy Rebalances The body begins to stabilize. Hunger hormones like ghrelin start to settle, and the brain gets better at using fat-derived ketones for energy. Many people report feeling lighter, more alert, and surprisingly steady throughout the day. Week Two and Three: Metabolic Efficiency The body becomes more metabolically flexible—able to switch smoothly between using stored energy and food energy. Appetite often reduces during the day, and digestion becomes more efficient, especially when meals at suhoor and iftar are balanced and nourishing. End of the Month: Physical and Mental Clarity By the final week, the body has adjusted well. Blood sugar levels are more stable, digestion has improved, and the overall feeling is often one of balance. Many people describe a heightened sense of focus, clarity, and control—both mentally and physically. What starts as a challenge becomes routine. By the end of Ramadan, the body is not just enduring the fast—it's working with it. Scientific Benefits of Fasting Fasting has been practised for spiritual reasons for centuries, but science is now showing that it also brings a range of physical and mental health benefits—especially when done regularly, like during Ramadan. While individual results vary, many of the body's responses to fasting have measurable, positive effects. Fasting can improve the way your body responds to insulin, which helps regulate blood sugar and reduces the risk of developing type 2 diabetes over time. When the body starts burning fat for energy, it can support healthy weight loss—especially if meals during Ramadan are balanced and not overly processed. During fasting, cells enter a natural clean-up mode where they repair themselves and get rid of damaged parts. This helps the body function better overall. Some research suggests fasting may help lower inflammation in the body, which is linked to better heart health and reduced risk of chronic illness. After the initial adjustment, many people notice better focus and mental clarity while fasting. This is partly because the brain starts running on a more stable energy source. With fewer meals in a day, the digestive system gets time to rest. This can lead to improved digestion and a lighter feeling in the stomach. Risks You Might Have Faced While Fasting While fasting has many benefits, it can also come with a few challenges—especially if hydration, sleep, and nutrition aren't balanced well. Many people expect to feel lighter and more focused during Ramadan, but the reality can sometimes be the opposite. Feeling constantly tired or lethargic. This often happens when suhoor lacks complex carbs or enough hydration, or when sleep is disrupted due to late iftar meals and early mornings. The body may struggle to regulate energy without steady rest and proper fuel. Dehydration is one of the most overlooked risks during Ramadan. Not enough water between iftar and suhoor can lead to fatigue, headaches, dry skin, and poor concentration the next day. Eating heavy, fried, or sugary foods after breaking the fast may leave you feeling sluggish instead of energised. The body works harder to digest these meals, pulling energy away from the rest of the system. Low iron or vitamin deficiencies can become more noticeable if your meals don't include enough variety. Feeling weak or sleepy could be a sign that your body isn't getting the nutrients it needs. Sleep disruption, especially from staying up late or waking early for suhoor, can cause daytime drowsiness and mess with your internal body clock. Even small changes to sleep cycles can build up over the month. Fasting during Ramadan is both a spiritual commitment and a physical journey. While it brings moments of clarity and renewal, it also asks us to be more aware of how our bodies respond. Some days may feel energising, others exhausting—but each one is a reminder of the balance we're meant to find. Understanding the science behind fasting helps us approach it with more care, awareness, and intention. And even as the month comes to an end, these insights can carry forward—guiding how we eat, rest, and care for our health beyond Ramadan. Also Read:
The Independent
04-02-2025
- Health
- The Independent
Things really do seem better in the morning, scientists say
People often tell their loved ones 'everything will be better in the morning', and now scientists have shown this is likely to be true. A large study found the mornings are often the time of day people are at their best and report the greatest feelings of wellbeing. The research also reinforced what people often believe to be true – that the summer months make people feel happier than the winter ones. Experts analysed data from 49,218 adults drawn from the University College London (UCL) Covid-19 Social Study, which followed people for two years from March 2020 to March 2022. The findings showed that people generally woke up 'feeling best' but, by midnight, they were 'feeling worst'. Researchers added: 'There is also an association with day of the week and season, with particularly strong evidence for better mental health and wellbeing in the summer.' Cortisol (a hormone that regulates mood, motivation and fear) peaks shortly after waking and reaches its lowest levels around bedtime Researchers The team, writing in the journal BMJ Mental Health, concluded: 'Generally, things do seem better in the morning.' They also noted that people tended to have more varied mental health during weekends while things were steadier during the week. For the study, researchers looked at variations in mental health (depressive and/or anxiety symptoms), happiness, life satisfaction, the sense of life being worthwhile, and loneliness. People in the study answered questionnaires, including questions such as: 'In the past week, how happy did you feel?', 'How satisfied have you been with your life?', and 'To what extent have you felt the things you are doing in your life are worthwhile?' Factors such as age, health conditions and whether people worked were taken into account. The results showed that happiness, life satisfaction, and worthwhile ratings were all higher on Mondays and Fridays than on Sundays, and happiness was also higher on Tuesdays. Dr Feifei Bu, UCL But there was no evidence that loneliness differed across days of the week. The researchers also suggested that changes in mental health and wellbeing across the day might be explained by physiological changes associated with the body clock. 'For example, cortisol (a hormone that regulates mood, motivation and fear) peaks shortly after waking and reaches its lowest levels around bedtime,' they said. However, they said the differences noted between weekdays and weekends may be driven by things such as the sequence of daily activities, which are likely to be different between weekends and weekdays. Dr Feifei Bu, from UCL's department of behavioural science and health, said: 'Our findings suggest that on average, people's mental health and wellbeing are better in the morning and worst at midnight. 'We drew on a large sample of repeated data – nearly a million survey responses from 49,000 participants over two years. 'However, this pattern could reflect when people choose to respond to the survey, rather than a direct effect of time of day. 'For example, those already feeling better in the morning might be more likely to engage with the survey at that time. 'While these findings are intriguing, they need to be replicated in other studies that fully account for this potential bias. 'If validated, this could have important practical implications. Researchers investigating people's mental health and wellbeing should take into account the time of day people respond. 'Mental health support services might consider adjusting resources to match fluctuating needs across the day – for instance, prioritising late-night availability.'
