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Why fad diets don’t work

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By Angela Kerrisk from Activate Fitness

If you scroll through social media, you are bound to see hundreds or even thousands of posts about fad diets, juice cleanses, detox teas, and tons of other products marketed to promote rapid weight loss.

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Dieting is a 72 billion dollar a year industry, so it is no wonder why diet culture marketing is so prevalent.
But what is a fad diet and how do you tell if you are following one?

Weight-loss advice comes in literally hundreds of disguises, so how do you spot the red flags of a fad Diet? Most often these new and revolutionary diets are really old fad diets making a comeback!

These usually promise quick weight loss, sound too good to be true, and do not follow eating guidelines that support good health.

Many of us would like to lose a few pounds, however, you shouldn’t be tempted by the increasing range of quick fix options making unrealistic weight loss promises for minimum effort.

There is no fad diet you can follow without some associated nutritional or health risk and most offer a short-term fix to a long-term problem.

Stay away from diets that:

* Ban a specific food or food group. Fad diets are typically very restrictive
* Promises weight loss of over two pounds (1kg) per week
* Claims that sound too good to be true
* Lists of "good" and "bad" foods
* Recommendations made to help sell a product
* Promises a cure-all, ingredient or product to solve your weight problem without having to change your lifestyle
* Does not encourage physical activity
* Does not provide support for long-term weight loss success

Sadly, there is no magic solution to losing weight and keeping it off long-term. People will often try anything that promises to help them lose weight. They may want to look or feel better and companies that promote fad diets take advantage of this.

Fad diets work for a short amount of time. In most cases, this is because you eat fewer calories than normal and you also pay more attention to what you eat. By cutting out major groups of foods, you won’t get the nutrients your body needs to be healthy.

If you lose weight too quickly and there is no support to help you keep the weight off, you could get stuck in a cycle of weight loss and weight gain. This yo-yo dieting is stressful for your body. However, it’s likely that most of the weight you lose is from water and lean muscle, not body fat.

Most people then get fed-up with the restrictions, start eating more, choose less healthy foods and pile the pounds back on and that yo-yo cycle continues to the next magic fad!

They define successful weight loss as losing weight and keeping it off for at least five years. So what’s the best advice for getting rid of the extra pounds and keeping them off. It may be obvious, but to lose weight you need to make healthier choices, eat a nutritionally balanced and varied diet with appropriately sized portions and be physically active.

If you need help to figure out what weight loss plan will work best for you think about seeing a nutrition coach where you will learn healthy and sustainable diet and lifestyle habits.

This is the role of a nutrition coach, and they can set individualised action steps like working on incorporating more veggies in your diet, incorporating more activity when you aren’t at the gym, getting better sleep, and holding you accountable to engaging in these habits long term, with a goal to help you become the healthiest version of yourself.

If you would like more information on nutrition and nutrition coaching, contact us www.activate.ie/programs/nutrition/.

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Marie Meets: Marie Murphy

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Pedalling kindness and serving smiles

For more than twenty-two years, Marie has been the warm heart of the canteen at Killarney Community College. Every weekday from 9am until 2pm she prepared fresh food from scratch, served generations of students and staff and somehow managed to nourish far more than empty bellies.

“There was never a day that I hated getting up out of bed to go to school,” Marie told me.

Now there’s a sentence you don’t hear every day. I couldn’t help thinking there were probably quite a few students over the years who might not have shared that same enthusiasm for early mornings.

When the school’s Breakfast Club became part of her day, it meant an earlier start, but she never saw it as another job to do. She saw it as another opportunity to be there for the young people walking through the school gates.

Schools are remarkable places because every child arrives carrying a story that nobody else can see. Some bounce through the gates full of excitement while others quietly carry worries far bigger than their school bags. You never truly know what kind of morning a child has had before they arrive. Sometimes all it takes is one familiar smile, one cheerful greeting or one person noticing they’re a little quieter than usual to make the day feel just that little bit lighter.

Marie was that person.

She had an ear to the ground without ever making a fuss about it. She knew when to chat, when to encourage and, just as importantly, when to quietly step back.

By lunchtime, however, there was no mistaking who was in charge.

“I’m sure you could hear me over in the Sem telling the children I’d close the canteen if I didn’t see two clear lines,” she laughed.

Among the many treasured retirement cards she received were messages that read, “Marie, you never did close the canteen,” and another that admitted, “Marie, I think I owe you about €30.”

“There was no backchat from the students,” she said. “I find a ‘Hello, how are you?’ costs a person nothing.”

As a testament to just how much Marie meant to school life, a group of students approached members of the teaching staff looking for photographs of her. They carefully put together a scrapbook filled with memories and presented it to her before she left. It was a gift made not because they had to, but because they wanted to.

Outside school, Marie is almost as well known around Killarney for her bicycle as she is for her sandwiches. She has never driven and happily pedals her way around town in every season. Her trusty basket even sports a homemade rain cover fashioned from a plastic tablecloth because, as any seasoned cyclist knows, you have to be prepared for every forecast.

When she is not cycling, she is creating.

Crochet, knitting, sewing, cooking, Marie simply cannot sit still.

“I always need a project,” she smiled.

During the years she worked evening classes in the school canteen, she longed to join the sewing class herself but could never leave the canteen unattended. Instead, she listened while she worked, picked up what she could, bought herself a sewing machine in Lidl and went home and made herself a skirt. That one skirt was only the beginning.

Family, of course, will now take centre stage.

Marie and her husband Donie have three children, Colm, Alan and Aoife, along with five adored grandchildren. Little Gracie is just six weeks old, while Theo, Noah, Ori and Ailbhe ensure there is never a shortage of fun.

This August promises to be one big family celebration. Aoife will be home from the United States with her family, Alan will travel from Alicante, where he teaches, to celebrate his fortieth birthday, and Colm and his family will make the journey from Cork. Add in Donie’s seventieth birthday and there will be plenty to celebrate.

“We’ll do something small as a family,” Marie smiled, “but I’d love us all to go away together for a night or two.”

Marie may have parked her apron, but don’t expect her to put the brakes on.

Deirdre, one of her colleagues, smiled as she remembered that Marie’s favourite word was “Nowso.”

Karen said the echo of Marie’s infectious laugh will be missed throughout the school.

Marie Keane wished her “a retirement as wonderful as you are.”

Friend and colleague Brian O’Reilly perhaps summed it up best when he said, “Retirement is not the end of the road for Marie. It’s the beginning of a new adventure.”

Retirement may mean the end of Marie’s daily cycle to Killarney Community College, but the kindness she quietly pedalled into the lives of generations of young people over the past twenty two years will continue long after the school bell rings. Every morning she offered far more than breakfast. She offered familiarity, encouragement and the reassuring feeling that someone had noticed them. In a busy school, and in an even busier world, that is a gift beyond measure.

Knowing Marie, retirement won’t slow her down. There will be sewing projects to finish, grandchildren to spoil, bicycles to pedal and plenty of new adventures to enjoy. The bicycle will still be rolling through the streets of Killarney. It will just have a little more time to enjoy the journey.

Photo & Story by Marie Carroll O’Sullivan

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West End House presents ‘By the Bog of Cats’

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The West End House School of Arts will present an upcoming adaptation of Marina Carr’s acclaimed play, By the Bog of Cats, later this month.


The production is directed by Charlie Hughes and will run on July 29 and July 30 at the Great Southern Hotel.

Set in the landscape of the rural Irish bogs, Carr’s play follows the story of Hester Swane, a woman with a deep connection to her land.

Tormented by the memory of her mother who abandoned her, Hester faces further betrayal by the father of her child, leading her on a path of vengeance as her history is revealed.


Tickets for the performances are priced at €20. Bookings can be made online via Eventbrite or by calling 087 13 77 196.

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