The COVID-19 pandemic has changed everyday life for many people in both trivial and profound ways. Embracing pants without a waistband, trying out creative baking – and perhaps spending a great deal of time sitting, whether for virtual meetings or Netflix binges.

For many people, these kinds of behaviors, coupled with the ongoing stressors and limitations of the pandemic, translated to pounds gained and newfound or increased feelings of discomfort about body image.

It may seem untimely to think about addressing weight loss or body image while still dealing with the uncertainties and pressures of the ongoing pandemic. However, science has shown that living through disasters and personal upheavals often causes a shift in life priorities and thinking more about the value of one’s own life. Science also reveals that life disruptions can be a great time to think about, and bring about, habit change.

I’m a developmental psychologist and health coach. I’ve taught university students about cognition and motivation for the past 20 years, as well as about lifelong physical and mental well-being. Behavioral scientists find that when these sorts of upheavals disrupt regular routines, it can become easier than ever before to get rid of unhealthy behaviors and replace them with positive changes in personal habits.

That said, this isn’t another article about how to lose weight. It’s not intended to provoke a knee-jerk reaction like pursuing a Jennifer Lopez rear or Chris Hemsworth-y lats.

Instead, I am inviting people to redefine “the ideal body” by better appreciating the body’s functionality – what it can do – rather than focusing mostly on how it appears.

Celebrities aren’t good role models

According to Merriam-Webster, an ideal is a “standard of perfection, beauty or excellence.”

However, respecting and appreciating one’s body for what it can do, rather than how it looks or compares to cultural ideals, can positively influence body image. For example, behavioral scientists have found that exercising for health, enjoyment and wellness is associated with a positive body image and healthy eating habits, while a more negative body image is associated with exercising for appearance-related reasons.

There are physical benefits as well. For example, putting an emphasis on fitness goals, rather than weight loss, has been shown to enhance longevity. Scientists have also found that exercise can reduce an adult’s risks for a severe case of COVID-19 as well as potentially deadly complications.

On top of all this, as journalist Charles Duhigg reports in his book “The Power of Habit,” experts have found that exercise is a keystone habit that often supports adopting other positive health behaviors, such as better nutrition.

Appearance and attainability

As a psychologist, I am aware that we are an appearance-oriented culture. I’m not suggesting that people disregard aesthetic goals.

Rather, I’m suggesting that looking to other people to define one’s own body image ideals can be maladaptive. This is especially true when people choose celebrity icons and social media influencers as their ideals. For instance, there’s evidence that comparing one’s own appearance to images of celebrities is associated with both body image dissatisfaction and disordered eating.

Research suggests that the most effective role models are people with whom one identifies or shares some similarities. This makes it easier to set goals that are attainable, rather than focusing on the public images of celebrity icons. Here, too, it is important that the goals are realistic and applicable to people’s own lives. It’s also important that they avoid making appearance comparisons to people that they know, as this can also lead to body dissatisfaction.

Setting attainable goals instead involves focusing on specific behaviors to which one can commit. For example, if someone sets a goal of moving with greater ease, they might plan on going to the gym for 30 minutes three times per week. If the goal is fitting into pre-pandemic clothing, they might eliminate a less-than-healthy snack from the daily eating routine.

These are actions that people can control directly, whereas it is unclear how one would achieve the appearance or weight of a particular celebrity or friend.

A personal example

Clarifying the personal meaning of “ideal body” isn’t just a thought experiment. Understanding one’s values helps in setting goals and then establishing habits in daily life to achieve them.

Using myself as an example: As a 48-year-old, my personal body image ideal involves becoming as strong as possible as I age. I don’t want to feel or look delicate, so my workouts primarily involve resistance training – with some running thrown in for stress relief. These are attainable because I value the benefits of these activities.

To be sure that I will maintain my exercise routines, I schedule them in advance so that I know exactly how I will fit them into my day rather than leaving it up to chance and forgoing them entirely or doing them too close to my bedtime, which interferes with my sleep.

For role models, I look to the behavior of other strong women – such as the women of Girls Gone Strong, an organization that promotes women’s health and strength through fitness – to inspire me to achieve my goals.

Changing the context

Even after figuring out personal body image values and setting attainable goals, it can still be hard to let go of older unhealthy habits. Wendy Wood, a University of California psychologist and foremost expert in this arena, has found that many behaviors are activated automatically by being in a context – a location – that has past associations with that behavior. Further, those associations matter more than a person’s current goals.

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Say that attaining one’s body image and fitness goals involves taking a brisk walk every morning. Turning that into a habit means avoiding past behaviors – don’t set the coffee maker to make the morning java, turn on the television or check the phone before the walk – as well as adopting new behaviors, such as setting out the right clothes the night before and establishing a route in advance.

How to get started? A fruitful first step might be to ask: In what ways has the pandemic crisis changed my life values, priorities and attitudes? The answers may be a good foundation for successfully making a healthy shift in body ideals.

Janet J. Boseovski, Professor of Psychology, University of North Carolina – Greensboro

This article is republished from The Conversation under a Creative Commons license. Read the original article.

A calorie is a calorie is a calorie, at least from a thermodynamic standpoint. It’s defined as the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius (2.2 pounds by 1.8 degrees Fahrenheit).

But when it comes to health and your body’s energy balance, not all calories are equal.

For example, some studies have reported that diets that are high-protein, low-carbohydrate or a combination of the two do yield greater weight loss than diets with other levels of fat, protein and carbs.

If every calorie in food were the same, you wouldn’t expect to see weight-loss differences among people who eat the same number of calories that are doled out in different types of food.

Dietitians like me know there are many factors that influence what a calorie means for your body. Here’s what we understand about calories and nutrition so far.

Energy actually available to your body

In the late 1800s, chemist W.O. Atwater and his colleagues devised a system to figure out how much energy – that is, how many calories – various foods contain. Basically, he burned up food samples and recorded how much energy they released in the form of heat.

Not every bit of energy in food that can combust in the lab is actually available to your body, though. What scientists call metabolizable energy is the difference between the total energy of the food consumed and the energy that passes out of your body, undigested, in feces and urine. For each of the three macronutrients – proteins, carbohydrates and fats – Atwood devised a percentage of the calories they contained that would actually be metabolizable.

According to the Atwater system, one gram of each macronutrient is estimated to provide a certain number of calories. The U.S. Department of Agriculture still uses these calculations today to come up with an official calorie number for every food.

How much energy you use

What you eat can affect what scientists call your body’s energy expenditure. That’s how much energy it takes to keep you alive – energy you use breathing, digesting, keeping your blood flowing and so on – along with what you exert moving your body. You might have heard this referred to as metabolism.

Diet quality can alter the body’s energy expenditure, which is also called the thermic effect of food. For example, in one study, people eating the same number of calories per day but on either a low-carbohydrate diet or a low-fat diet had differences in total energy expenditure of about 300 calories per day. Those eating very low-carb diets used the most energy, while those eating low-fat diets used the least.

In another study, high-fat diets led to lower total energy expenditure than high-carb diets did. Other researchers reported that although substituting carbs for fat did not alter energy expenditure, people who increased their protein intake to 30%-35% of their diet used more energy.

In general, diets high in carbohydrates, fat or both produce a 4%-8% increase in energy expenditure, while meals high in protein cause an 11%-14% increase above the resting metabolic rate. Protein has a higher thermic effect because it’s harder for the body to break down. Although these variations aren’t huge, they could contribute to the obesity epidemic by encouraging a subtle average weight gain.

Quality of the calories you eat

Dietitians pay attention to a food’s glycemic index and glycemic load – that is, how quickly and how much it will increase your blood glucose levels. A rise in blood glucose triggers the release of insulin, which in turn influences energy metabolism and storage of excess energy as fat.

Foods like white rice, cakes, cookies and chips are all high on the glycemic index/load. Green vegetables, raw peppers, mushrooms and legumes are all low on the glycemic index/load. There is some evidence to suggest that foods lower on the glycemic index/load may be better for keeping blood sugar levels regulated – regardless of the calories they contain.

Reward centers in the brain light up when people eat high glycemic index/load foods, highlighting the pleasurable and addictive effect of foods like candy or white breads.

The fiber content of food is another thing to consider. Your body can’t digest fiber – found in plant foods like fruits, vegetables, whole grains and beans – for energy. So foods high in fiber tend to have less metabolizable energy and can help you feel full on fewer calories.

Empty calories – those from foods with minimal or no nutritional value – are another factor to consider. Things like white sugar, soft drinks and many ultra-processed snacks don’t provide much, if any, benefit in the form of protein, vitamins or minerals along with their calories. The opposite would be nutrient-dense foods that are high in nutrients or fiber, while still being relatively low in calories. Examples are spinach, apples and beans.

And don’t think of empty calories as neutral. Nutritionists consider them harmful calories because they can have a negative effect on health. Foods that are the biggest contributors to weight gain are potato chips, potatoes, sugar-sweetened beverages and meats, both processed and unprocessed. On the other hand, foods that are inversely associated with weight gain are vegetables, whole grains, fruits, nuts and yogurt.

More to health than calories and weight

It is indisputable that for weight loss, the difference between the number of calories consumed and the number of calories exerted through exercise is the most important factor. But don’t fool yourself. While weight plays a role in health and longevity, weight loss alone doesn’t equate to health.

Yes, some high-protein diets seem to promote weight loss at least in the short term. But epidemiologists know that in areas where people live the longest – close to 100 years on average – they eat a primarily plant-based diet, with very low or no animal-based protein and low or moderate fat in the form of mono- and polyunsaturated fats.

I often hear friends or clients say things like “it’s those carbs that are making me fat” or “I need to go on a low-carb diet.” But these complaints drive dietitians like me, well, nuts. Carbohydrates include foods like Coca-Cola and candy canes, but also apples and spinach. Cutting down on simple carbs like soft drinks, refined-flour bakery items, pasta and sweets will definitely have a positive impact on health. But eliminating carbohydrates like vegetables and fruit will have the opposite effect.

A plant-based diet high in plant-based protein and carbohydrates mostly from vegetables, fruit, nuts and legumes is the healthiest diet researchers know of for longevity and prevention of chronic diseases like heart disease, cancer, hypertension and many other conditions.

The modern Western diet suffers from an increase in quantity of calories consumed with a concurrent decrease in the quality of calories consumed. And researchers now know that calories from different foods have different effects on fullness, insulin response, the process of turning carbs to body fat, and metabolic energy expenditure.

Where your health is concerned, count more on the quality of the calories you consume than the calorie count.

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Terezie Tolar-Peterson, Associate Professor of Food Science, Nutrition & Health Promotion, Mississippi State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.