Chrissy Metz Wishes People Would Stop Asking If She's Getting Weight-Loss Surgery: 'I'm Good'

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This article originally appeared on People.com.

Dear Dr. Google: Chrissy Metz does not need your opinion on her weight.

The This Is Us star says that the one question she wishes people would stop asking her is if she’s going to get weight loss surgery.

“Some people do feel like they’re my doctors, and they have tried to diagnose me on the internets,” Metz tells Today. “So that’s … that’s weird. Cause like, I’m good. I’m good, boo. But thanks. But I’m good [laughs].”

Metz, who plays Kate Pearson, a woman struggling with her size, on the hit show, recently explained that she is contractually obligated to lose weight for the role, but she doesn’t have a goal she has to hit.

And Metz is happier with her body than Pearson. The actress says her favorite body part is her calves.“People are like, ‘Enough. Don’t do anymore calf raises.’ But I don’t!” she says. “But I’ve come to love them and realize, like, they carry my body around. And I could probably kick some ass.”

Metz’s confident attitude extends to clothing, and she says her style heroes “are anyone who wears what they want to wear, when they want to wear it, to where they want to wear it to.”

Metz also talked to Today about her favorite emoji (all of the hearts) and her favorite purchase of late (Josie Maran's Argan Oil).

“You can use it for your legs and all your skin parts,” she explains. “And it’s delicious.”

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Part-Time Dieting Might Be the Trick to Losing Weight Successfully

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One of the first rules of dieting is that to lose weight, you have to burn off more calories than you take in. But cut back on calorie intake too much or for too long, and the body responds by going into energy-conservation mode—slowing down the rate at which those calories burn, which can counteract those good intentions.

Now, Australian researchers say they may have a way to make dieting more efficient and to keep the body’s metabolism humming along at its normal clip—which means more pounds lost (and kept off) in the long run. The secret, they say, is taking a break from dieting every few weeks.

RELATED: Counting Macros: How to Calculate the IIFYM Diet for Weight Loss

In their new study, published in the International Journal for Obesity, researchers from the University of Tasmania found that obese men who dieted continuously for 16 weeks lost less weight overall—20 pounds versus 31—than those whose diets followed a 2-weeks-on/2-weeks-off cycle for 30 weeks. The continuous dieters also lost less body fat than those in the intermittent group.

The intermittent dieters kept more of their weight off for the long-term, too. Six months after their diets had ended, the on-and-off group had maintained the most total weight loss since the start of the study—about 24 pounds versus only about 7.

So why did the on-again, off-again diet work so much better? The researchers think it has to do with something called adaptive thermogenesis—a process by which a person’s resting metabolism decreases when calorie intake is slashed. It’s a survival mechanism that’s helped humans stay alive during lean times (it’s sometimes called the “famine reaction”). But when an overweight person tries to lose weight, it can also work against them.

By limiting periods of calorie restriction to two weeks at a time, the authors believe they kept the famine reaction at bay—which allowed the study participants to burn more calories during those dieting periods.

RELATED: Best Snacks for Weight Loss

To conduct the study, the researchers provided meals during the study period. Overall, each group was assigned to 16 weeks of dieting, during which the men reduced their daily weight-maintenance calorie requirements by 33%. (On average, participants ate about 900 to 1,000 fewer calories per day during diet weeks.)

But while men in the continuous diet group stuck with their plan for 16 weeks straight, those in the intermittent group cycled on and off their diet every two weeks. During their off weeks, they ate their full caloric requirement—the number of calories required for weight to stay the same day-to-day, based on resting metabolic rate and self-reported physical activity levels.

Because of that, weight loss (or gain) during those off weeks was minimal. “Therefore, the greater weight loss in the [intermittent] group can be attributed to a higher rate of weight loss during the 8 x 2-week [energy-restriction] blocks, and not simply continual eight loss over a longer (30-week) intervention period,” the authors wrote in their paper.

Before you try the two-weeks on, two-weeks off diet strategy, though, know this: The authors were quick to point out that strict calorie-counting was also important during the non-diet weeks. Participants didn’t just eat whatever they wanted; they ate only what they needed to maintain a stable weight.

And that may be why the back-and-forth approach worked so well in this study, the authors say. In real life, taking a break from dieting could lead to an abnormally large appetite and overeating, “which may compromise weight loss,” they wrote.

They also point out that intermittent-fasting diets—programs that alternate no-holds-barred eating with several days very little or no food at all—don’t seem to work any better than continuous, steady dieting. “As such, incorporating periods of controlled energy balance, not simply variations in energy intake, may be necessary to realize the beneficial effects” of on-again, off-again dieting, they wrote.

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The study was small (32 participants completed it), and it could not determine whether two weeks on, two weeks off is an optimal pattern—just that it worked better than continuous calorie-cutting. And because the study only included men, it's unclear whether the same would be true for women. More studies are needed, the authors say, to see if this plan would still be effective outside of a tightly controlled lab setting.

Still, the authors concluded, their findings provide preliminary support for an on-and-off calorie restriction, and suggest that it may be a “superior alternative” to continuous diet plans.

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Can a Meal Kit Service Help You Lose Weight? Here's What a Nutritionist Really Thinks

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There are more than 100 meal kit options on the market, including Blue Apron, Green Chef, HelloFresh, and Plated, just to name a few. Some of my clients who are looking to shed pounds have asked a key question—can a meal plan help me lose weight?

The reality is that these kits are generally designed to make it easier to cook at home, not slim down. You order the meals online, and the recipes and the correct amount of each ingredient are delivered to your door.

Meal kits aren't standardized, can vary widely, and do not guarantee weight loss. But they may help. Here’s my take on the trend. 

RELATED: 16 Ways to Lose Weight Fast

Ingredients are important

When it comes to losing weight­, ingredient quality, macronutrient balance, and portions are all key, and that’s where meal kits may fall short. A lot of kits include recipes calling for refined carbs, like white pasta or noodles, white rice, and white-flour pizza crust, bread, burger buns, and tortillas. And in some recipes, a surplus of refined carbs is combined with a heavy sauce, and scant amount of vegetables and protein—not the ideal meal balance for shrinking your shape.   

Portion sizes can be a problem

Another snag I’ve run into with my clients is portion control. Many kits include recipes that serve a minimum of two people. The people I counsel have sometimes made the entire recipe, with the intention of bringing the second portion to work the next day, only to wind up eating both portions in a single sitting.   

You need the time to cook

Meal kits also require the time needed for cooking. Yes, the recipe is picked out, and you don’t need to shop for the ingredients, but will you actually make it? I’ve had clients forgo kits in favor of something faster (and less healthy) because they were either too tired or too busy to prepare the meal. If this sounds like you, meal kits probably aren’t your best bet.       

You need to choose the right meal plan

But, is there a work-around if you really like the idea of having ingredients delivered to your door and you’re looking to slim down? Sure. First, review all of your options and choose a service with the best selection of recipes for your goal. Aim for dishes that include larger portions of veggies, a lean protein source (seafood, poultry, lentils, or beans), and a smaller portion of healthy carbs, such as a whole grain, like brown rice or quinoa, or a starchy vegetable such as fingerling potatoes.

You can alter the recipe to fit your needs

And remember, there’s no rule that you have to use all of the ingredients. For example, if a salmon burger recipe includes a bun, you can ditch it, wrap your burger in a romaine lettuce leaf, and add a healthier starch instead, like a small baked yam. Or, make half of the rice portion in a kit and mix in a generous portion of shredded zucchini or chopped spinach.    

RELATED: 57 Ways to Lose Weight Forever, According to Science

Cooking at home does offer you more control over what you eat and how it’s prepared, and that’s an important strategy for sustainable weight loss. If meal kits offer you a cooking shortcut, just remember that you have the option of tweaking them. And about that second portion. If you have a tough time not dipping in, try this tip. Before you even plate your meal or begin eating, place the second half in a sealable container and stash it inside your lunch sack in the fridge. The more steps you have to go through to get to it the less likely you are to eat it. Bonus: you save money by actually getting two meals out of the deal, and you can put that savings towards a non-food treat, like a massage.

Bottom line: meal kits can be a helpful tool, but they aren’t a complete weight loss solution. To see real and lasting results you have to find ways to make them work for you.    

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets

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The Best and Worst TV Diets, From Kim Kardashian's Salad to Olivia Pope's Popcorn

Should you snack like Olivia Pope? Lunch like a Kardashian? Find out which moves to steal—and which to skip.

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How Instagram Helped Me Shed 63 Lbs.

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Niki Tuck, 22, 5'3", from San Diego, California
Before: 175 lb., size: 18
After: 112 lb., size: 0/2
Total lost: 63 lb.
Total sizes lost: 8/9

Niki's wearing: Adidas tank (adidas.com for similar), Nike sports bra ($35; nike.com), and Champion leggings ($35; target.com) for similar styles.

I grew up being the fat, funny friend, always feeling like my personality had to match my size. By senior year of high school, I weighed 160 pounds and was ready to make a change. Hoping to become a new and improved Niki, I moved from New York to San Diego for college in August 2013. Since people out west are active and outdoorsy, I assumed I would be, too; I also thought I’d kick my junk food habit. The problem: My meal plan gave me access to every fast food chain on campus. In two months, I gained the freshman 15 on top of my already overweight frame.

WATCH: This Is the Best Way to Detox Your Body

Finding what works

By spring semester, I realized my size was making it hard for me to get around. Fed up, I began logging an hour and a half on the elliptical early each morning in the empty campus gym. I dropped 20 pounds in three months. Unfortunately, I also tried several fad diets, which resulted in a year of ups and downs on the scale.

So I spent the summer before my junior year studying body-building sites, learning from fitness influencers, prepping meals, and eating clean. By August, I was down to 138 pounds, and for the rst time ever I liked my reflection in the mirror.

Falling for fitness

I continued to strength train five or six days a week during my junior year and entered a 12-week body transformation challenge in January 2016. I didn’t win, but my preparation brought me down to my lowest weight: 109 pounds. These days, I’m still lifting weights and eating right. I’ve also added hikes around Cowles Mountain to my regimen. Five years ago, I’d never even gone to a gym. Freshman year of college, I’d show up at dawn, too ashamed to be seen. Today? I’m taking sweaty sel es and loving it.

RELATED: 12 Low-Calorie Foods That Speed Weight Loss

Four tricks that helped Niki get in the best shape of her life

1. Scale down. Buying a food scale was critical for me, since I always overate. Weighing my meals helped me learn what a proper portion size actually looked like.

2. Share your success. I used to love seeing people’s progress pics on Instagram; they made me feel like change was possible. I now share photos of my own transformation on my account, @nikituck, hoping to motivate others who are on a weight-loss journey.

3. Choose a motto. My favorite quote is from George Bernard Shaw: “Life isn’t about finding yourself. It’s about creating yourself.” This pushed me to keep working toward my goals and reminded me that I could make whatever I wanted of myself.

4. Go ahead—splurge. I’m all for indulging, because the occasional blowout teaches my body to appreciate the healthy foods I typically eat. My go-to splurge? Mexican food, always.

 

As told to Anthea Levi

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Counting Macros: How to Calculate the IIFYM Diet for Weight Loss

Counting macros might be the right diet for you if you want to drop pounds without tracking calories, giving up entire food groups, or depriving yourself of treats. Learn how to follow this trending plan, and get tips on how to calculate a meal to see “if it fits your macros."

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The Low-Fat vs. Low-Carb Diet Debate Has a New Answer

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This article originally appeared on Time.com.

If there’s one message that most people get about their diet, it’s to cut back on fat. Too much fat, especially the saturated fat and cholesterol found in animal meat, dairy products and cheese, can clog up arteries and lead to heart disease, stroke and obesity.

But fat may not be only culprit in those unhealthy conditions. In recent years, studies have revealed that cutting back on fat doesn’t always contribute to a lower risk of heart disease or reduced chance of dying early. In fact, some studies show the opposite, that people who eat extremely low amounts of fat tend to die earlier.

MORE: Does a Low-Carb Diet Really Beat Low-Fat?

That may be because of something else they’re eating instead. In one of the most comprehensive studies to date looking at how diet affects health and mortality, researchers led by a team at McMaster University report that rather than lowering fat, more people might benefit from lowering the amount of carbohydrates they eat. In a study published in the Lancet, they found that people eating high quantities of carbohydrates, which are found in breads and rice, had a nearly 30% higher risk of dying during the study than people eating a low-carb diet. And people eating high-fat diets had a 23% lower chance of dying during the study’s seven years of follow-up compared to people who ate less fat.

The results, say the authors, point to the fact that rather than focusing on fat, health experts should be advising people to lower the amount of carbohydrates they eat. In the study, which involved 135,000 people from 18 different countries, the average diet was made up of 61% carbohydrates, 23% fat and 15% protein. In some countries, like China, south Asia and Africa, however, the amount of carbohydrates in the diet was much higher, at 63% to 67%. More than half of the people in the study consumed high-carbohydrate diets.

MORE: Know Right Now: Why Low-Fat Diets Might Not Solve Your Health Problems

The findings add more data to the continuing debate over the best advice for healthy eating. When the focus on cholesterol emerged in the 1970s, connecting fatty foods and heart disease, doctors urged people to reduce the fat in their diet by cutting back on red meat, dairy products, eggs and fried foods. Food makers took up the mantra, and pumped out products low in fat. But they replaced the fat with carbohydrates, which scientists now understand may be just as unhealthy, if not more so, than fat.

That’s because carbohydrates are easily stored as glucose in the body, and they can raise blood sugar levels, contributing to obesity and diabetes — both of which are also risk factors for heart disease.

MORE: The Case for Whole Milk

So why has there been so much focus on fat? The researchers say that the first studies to link fat to heart disease were conducted primarily in North America and Europe, which has the highest consumption of fat worldwide. It’s possible that different diet advice may be needed for different populations. In western cultures, where there is an excess of fat, reducing fat may play a role in lowering heart disease, as long as people aren’t replacing the fat with carbohydrates.

MORE: Ending the War on Fat

In other parts of the world, where carbohydrates make up a large part of the diet, cutting back on carbs may make more sense than focusing on fat. “Individuals with high carbohydrate intake might benefit from a reduction in carbohydrate intake and an increase in the consumption of fats,” the study authors write.

More study will also be needed to figure out exactly how much fat and how much carbohydrates should be recommended for optimal health. The study did not compare, for example, people who ate low-fat diets to those who ate low-carb diets to see how their diets affected their mortality.

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