We deserve the truth about what happened on October 7
Stories of atrocity on October 7 have been used to justify the ongoing assault on Gaza. But several of these high-profile claims have been found to be based on unreliable witnesses or even fabricated entirely. We deserve to know the truth.

Nick BurbankFebruary 1, 2024
Scenes of destruction in Kibbutz Nir Oz after the invasion of Hamas fighters on October 7, 2023. (Photo: Mishel Amzaleg/Israel Government Press Office)
Scenes of destruction in Kibbutz Nir Oz after the invasion of Hamas fighters on October 7, 2023. (Photo: Mishel Amzaleg/Israel Government Press Office)
In the immediate aftermath of the October 7 attacks by Hamas, narratives of atrocity dominated the news cycle. It is only now, four months later, that the events of that day are being clarified. The New York Times has reportedly pulled a high-profile podcast on the “weaponization” of rape in response to concerns of “major discrepancies.” Journalists are challenging state spokespeople, and researchers cross-referencing claims against the list of terror victims maintained by Israel’s own Social Security Administration have shown that several horrifying stories first responders and IDF members initially told reporters do not reflect actual people or deaths. The IDF itself has said it cannot confirm some of its own reporting.

Nevertheless, these stories spread widely. The founder of Oct7FactCheck.com saw how they impacted his friends and family. People who had previously protested Prime Minister Benjamin Netanyahu’s government were now insisting that “these people,” Palestinians in Gaza, were irredeemable. They cited the atrocities in the news as evidence.

And yet, it has become apparent that many of the stories used to justify ongoing violence in Gaza are just that: stories.

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Oct7FactCheck.com is a six-member research group known collectively as “Nick Burbank.” The group, comprising an Ivy League law student, a policy graduate student, two intelligence analysts, a U.S. armed services veteran, and a tech entrepreneur, began fact-checking these claims in November. Their goal was to identify where a given claim originated, who propagated it, and whether the evidence confirmed or refuted the claim. Their findings are shared in a living document that’s updated as new information comes to light. Thus far, the team has come to conclusions on 12 different claims and identified major discrepancies in another: claims of weaponized rape that were reported on but are now being re-investigated by the New York Times.

To be clear:

There were no babies hung on clotheslines. There were no babies beheaded or put in ovens, no pregnant women with their stomachs cut open.

The sources responsible for those fabrications are cited in articles recounting the weaponized “mass rape” of Israeli women by Hamas fighters. Several stories shared by multiple outlets use these sources, raising open questions about the strength of this reporting. One January 19 Guardian article repeats the exact same language as an article published more than a month earlier on a different site. The New York Times article drew pushback on its reporting from the family of the victim they profiled, who argued she was not the victim of sexual violence; some of those family members have given new statements to the NYT.

Over the last four months, claims about October 7 have influenced the public narrative. Stories of atrocity, sometimes cobbled together from unreliable eyewitnesses, sometimes fabricated entirely, have made their way to heads of state and been used to justify Israel’s military violence.

As a result, 85% of Gaza is displaced. More than 26,000 Palestinians (including over 10,000 children have been killed), and nearly three times as many people have been injured. 70% of Gazan homes are flattened. Over 100 journalists have been killed. Every university in Gaza is now destroyed.

One of the claims determined to be definitively true is that IDF friendly fire on October 7 resulted in Israeli civilian deaths.

In the early hours of October 7, a deadly lack of communication made it difficult for Apache pilots and drone operators to distinguish targets, leading them to deputize civilians in the kibbutzim for target identification. But by noon on October 7, the Israeli military had issued a version of the “Hannibal Directive” (as reported to YNet, the second largest Israeli newspaper by readership, and translated by the Electronic Intifada). The Hannibal Directive is an order that allows Israeli forces to stop kidnappings at all costs, up to and including the death of the hostage if all else fails.

The order resulted in mass civilian deaths. Two personal accounts from civilians taken hostage on October 7 describe the IDF firing upon them while they were being kidnapped. In both instances, this resulted in the wounding or deaths of people they had been taken captive with, including one woman whose mother was killed. A similar report from YNet records the deployment of the Israeli Air Force to intercept 70 vehicles driven by Hamas militants as they returned to Gaza. The cars, some containing hostages, were destroyed before they could reach the border. An IDF military source reported that Israeli special forces were sent in the week after October 7 to recover bodies in this area. The number of Israeli dead found in these vehicles is currently not known.

One of the most chilling descriptions of friendly fire occurred in Be’eri, a kibbutz heavily damaged by the events of October 7. There, IDF forces killed up to 13 hostages in a single incident when they decided to fire two tank shells into a house controlled by militants, fully aware that there were still living civilians held captive inside. The IDF fired on the house during an active hostage negotiation. There were only two survivors, one woman who miraculously survived the shelling and Yasmin Porat, who had been released during the negotiations prior to the tank shells being fired. The shelling killed her husband, who remained under the control of the militants.

The aftermath of tank shelling looks very different from arson and small arms fire – there is more rubble, and less soot. In Be’eri, where fighting between IDF and militants was fiercest, homes were completely destroyed. Ha’aretz has reported that “half the damage” in Be’eri came from “munitions impacts,” the other half from “arson.” As a result, more than half of the 200 Israeli homes slated for demolition after the October 7 attack are located in Be’eri. In Nir Oz, where militants were not confronted by the IDF, houses were damaged mostly from arson.

Families of the victims are now calling for an investigation into the military and police units who were present and into whether or not the shelling of the house was an implementation of the Hannibal Directive. But initially, the commander responsible for firing a tank into a house full of hostages, General Barak Hiram, was hailed as a hero. Under the heading “A General’s Dilemma,” The New York Times describes Hiram as “a rising star” before quoting him as ending an active hostage negotiation by saying, “Break in, even at the cost of civilian casualties.” Months later, additional reporting by the Times underscores the impact of the intentional use of IDF munitions by Hiram. This incident alone is responsible for 12% of the civilian casualties in Be’eri.1

It’s no secret that Israel invests heavily in “public diplomacy,” known commonly as hasbara. The incredible violence of their military offensive relies on the willingness of nations to prioritize Israeli narratives over Palestinian lives and, in the case of the Hannibal directive, Israeli lives as well. Stories of irredeemable atrocity – regardless of their truth – are essential to manufacturing the acceptability of harming civilians and building support for the Netayahu-led destruction of Gaza.

The small-t truth of these stories, the facts of what happened, is less important than the capital-T Truth these stories gesture to. In one example, a YouTube advertisement created by Israel’s Foreign Affair Minister begins with the words “We know that your child cannot read this” while rainbows and unicorns frolic to a lullaby. As the music grinds to a halt, the unicorns disappear and “Forty infants were murdered in Israel by the Hamas terrorists (ISIS),” flashes onto the screen” before urging parents, “Now hug your baby and stand with us.”

Business Insider reported on the way this ad and others were being used to justify Israel’s offensive in Gaza as early as October 17. That video is unlisted now, but the claim continues to be repeated. On January 2024, yet another video recycling the claims of ‘beheaded babies,’ this one propagated by the online antisemitism watchdog CyberWell, gasps in horror at the idea of Israeli atrocity propaganda being corrected. A person, scrolling online past a video debunking this same story of beheaded babies says “What? How can they even say that?”

This video does not defend the claim that babies were beheaded. It can’t. Social security records make this an impossibility. Instead, it appeals to the viewer’s sense of horror and outrage. While this specific instance may not be true, this advertisement gives the viewer permission to believe a broader, truthier accusation: that Israel’s enemy is so depraved that such a thing could have happened then and may happen again in the future.

There were very real atrocities that happened on October 7, including the killing of civilians in their homes and at a music festival and the taking of hostages, some of them children. But somehow, the clearest crimes committed have been crowded out of the narrative in favor of obscene, attention-grabbing lies. This re-telling of the day is disrespectful to victims and survivors alike and only increases suspicion as to what really happened. It is a narrative that only serves those in power and those seeking to justify the genocidal assault on Gaza, not those rightfully seeking answers.

Notes

1. There are varying accounts of the number of those killed in Be’eri across different sources: 97 per the New York Times, 86 per Ha’aretz, 77 according to Social Security Administration records (but this may exclude captives later killed), and 98 per Oct7map.com. 12% represents the lower bound of the percentage of those killed attributable to the shelling of hostages.

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Everything to know about the Health Benefits of Beets
Some benefits of eating beets may include lower blood pressure and better athletic performance, among others. Eating beets raw or juicing and roasting them may be more beneficial than boiling them.

Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile.

In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.

What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.

Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake.

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Beets boast an impressive nutritional profile.

They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs (1Trusted Source).

Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1Trusted Source):

Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Carbs: 10 grams
Fiber: 2 grams
Folate: 20% of the Daily Value (DV)
Manganese: 14% of the DV
Copper: 8% of the DV
Potassium: 7% of the DV
Magnesium: 6% of the DV
Vitamin C: 4% of the DV
Vitamin B6: 4% of the DV
Iron: 4% of the DV
Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health (2Trusted Source).

They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more (3Trusted Source).

Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters (4Trusted Source).

Summary
Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.

Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (5Trusted Source).

In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (6Trusted Source, 7Trusted Source).

The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (7Trusted Source, 8Trusted Source).

These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (9Trusted Source).

Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (10Trusted Source).

However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (11Trusted Source).

Summary
Beets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke.

Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance.

Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (12Trusted Source).

According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes (13Trusted Source).

Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (14Trusted Source, 15Trusted Source).

It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (16Trusted Source).

Summary
Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.

Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (8Trusted Source, 17Trusted Source, 18Trusted Source).

This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (19Trusted Source).

One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (8Trusted Source).

Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).

Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (17Trusted Source).

Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.

Summary
Beets may have a number of anti-inflammatory effects, although further research in humans is needed.

One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1Trusted Source).

Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools (21Trusted Source).

This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis (22Trusted Source, 23Trusted Source).

Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes (23Trusted Source, 24Trusted Source, 25Trusted Source).

Summary
Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.

»MORE:Living with diabetes? Explore our top resources.
Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.

The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (26Trusted Source).

Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory (27Trusted Source).

Furthermore, an older study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group (28Trusted Source).

However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.

Summary
Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed.

Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid (29Trusted Source).

Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells (30Trusted SourceTrusted Source, 31Trusted Source, 32Trusted Source).

Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer (33Trusted Source, 34Trusted Source).

However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.

Summary
Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection.

Beets have several nutritional properties that could make them a great addition to a balanced diet.

First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss (35Trusted Source).

Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight (36Trusted Source, 37Trusted Source).

The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake (38Trusted Source).

Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet (39Trusted Source).

Summary
Beets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality.

Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet.

You can juice, roast, steam, or pickle them. For a convenient option, you can purchase them precooked and canned. You can even enjoy them raw, either sliced thinly or grated.

Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.

Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content.

Are beets good for people with diabetes?

Here are some delicious and interesting ways to add more beets to your diet:

Salad. Grated beets make a flavorful and colorful addition to coleslaw or other salads. Try this recipe for Amazing Dressed Beets or a Beetroot, Orange, and Carrot Salad.
Dip. Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip. Have a go at this Beetroot and Honey Lemon Houmous.
Juice. Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. Try this beetroot juice recipe, which uses carrot, apple, ginger, celery, and lemon for flavor
Soup: Borscht is a popular soup in Eastern Europe and Northeast Asia. Try this classic recipe or this beetroot and tomato variation.
Leaves. You can cook and enjoy fresh beet leaves similarly to how you’d use spinach. Get some ideas for cooking beet greens here.
Roasted. Wedge beetroots and toss them with a little olive oil, salt, pepper, and herbs or spices of your choice. Then, roast them in a 400°F (205°C) oven for 15–20 minutes until they’re tender. Or try these Balsamic Roasted Beets.
Summary
Beetroot is a delicious and versatile vegetable that’s easy to add to your diet. If possible, choose beets that feel heavy for their size with green tops still attached.

Can you eat beets everyday?

It’s always best to follow a varied diet.

Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients. A high daily beet consumption may also mean you are not getting nutrients from other foods, however, so try to vary your diet.

Always speak with a doctor before making significant dietary changes.

Are beets a superfood?

Some people call beets a superfood because they are rich in essential nutrients.

Are beets anti-inflammatory?

Beets contain betalains, a natural coloring agent with antioxidant and anti-inflammatory properties. Some research suggests belatains may help reduce both symptoms and biological markers in the body related to inflammation (8Trusted Source, 17Trusted Source, 20).

Can beets boost your sexual health?

Beets contain nitrates and there is some evidence they may improve the body’s nitric oxide production (40Trusted Source).

The body needs nitric oxide to open the blood vessels that are necessary for getting and maintaining an erection. This may make them suitable for people with erectile dysfunction, although there is no scientific evidence to confirm this.

Can beets help with sexual function?

Beets are highly nutritious and loaded with health-promoting properties.

They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.

Best of all, beets are delicious and easy to include in your diet. For example, they’re a great addition to salads, side dishes, smoothies, dips, and juices.

https://www.healthline.com/nutrition/benefits-of-beets#nutrients-and-calories

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Promolink7 Effective Strategies to Lose Weight Quickly and Safely


Losing weight is a common goal for many people, but it can feel overwhelming when there are so many different strategies and methods out there. It's important to approach weight loss with a mindset of both effectiveness and safety, ensuring that you not only shed pounds but also maintain good health throughout the process. In this blog post, we will share with you seven effective strategies to help you lose weight quickly and safely. From adopting a balanced and nutritious diet to incorporating regular physical activity and implementing mindful eating habits, these strategies are backed by research and are designed to help you achieve your weight loss goals in a sustainable and healthy way. So, if you're ready to embark on your weight loss journey, keep reading to discover the tools and techniques that will help you succeed.


1. Set realistic goals and create a plan

Setting realistic weight loss goals and creating a well-thought-out plan are crucial steps when it comes to losing weight quickly and safely. It's important to remember that healthy weight loss is a gradual process and requires time and dedication. First, assess your current weight and determine a realistic and achievable goal that aligns with your overall health and well-being. It's recommended to aim for a weight loss of 1-2 pounds per week, as this is considered a healthy and sustainable rate. Once you've established your goal, it's time to create a plan of action. Start by evaluating your current eating habits and identifying areas where you can make healthier choices. Incorporate a well-balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Consider portion control to manage your calorie intake effectively. It's also essential to stay hydrated and limit sugary beverages. In addition to a healthy diet, regular physical activity is key to losing weight. Choose activities that you enjoy and that fit your lifestyle, whether it's jogging, swimming, cycling, or joining a fitness class. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with strength training exercises at least twice a week. Another crucial aspect is keeping track of your progress. Consider keeping a food diary or using a mobile app to monitor your calorie intake and exercise. This will help you stay accountable and make necessary adjustments along the way. It's also important to celebrate small victories and acknowledge the positive changes you're making. Lastly, surround yourself with a support system. Inform your family and friends about your weight loss journey and ask for their encouragement and understanding. Consider joining a weight loss support group or seeking the guidance of a registered dietitian or personal trainer for professional advice and motivation. By setting realistic goals and creating a well-structured plan, you'll be able to embark on your weight loss journey with confidence and increase your chances of achieving long-term success in a safe and healthy manner.

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2. Adopt a balanced and nutritious diet

When it comes to losing weight quickly and safely, adopting a balanced and nutritious diet is crucial. While it may be tempting to resort to crash diets or extreme calorie restriction, these methods are not sustainable and can be harmful to your health. Instead, focus on nourishing your body with the right types and amounts of food. Start by incorporating plenty of fruits and vegetables into your daily meals. These nutrient-dense foods not only provide essential vitamins and minerals but also help to keep you feeling full and satisfied. Aim to fill half of your plate with colorful produce to ensure you're getting a variety of nutrients. In addition to fruits and vegetables, include lean proteins such as chicken, fish, tofu, or beans in your diet. Protein is essential for repairing and building muscle, which can help boost your metabolism and support weight loss efforts. Incorporate sources of healthy fats, such as avocado, nuts, and olive oil, as they provide important nutrients and help keep you satiated. It's also important to be mindful of your carbohydrate intake. Opt for complex carbohydrates like whole grains, quinoa, and brown rice, which provide more fiber and nutrients compared to refined carbohydrates. These complex carbs can help regulate blood sugar levels, keep you feeling full, and support steady energy throughout the day. Ensure you're drinking enough water to stay hydrated and promote healthy digestion. Water can also help curb cravings and prevent overeating. Limit sugary beverages like soda and fruit juices, as they are often high in calories and offer little nutritional value. Finally, be mindful of portion sizes and practice mindful eating. Slow down and savor each bite, allowing yourself to fully appreciate the flavors and textures of your food. Pay attention to your body's hunger and fullness cues, stopping when you feel comfortably satisfied. Adopting a balanced and nutritious diet is a key strategy for losing weight quickly and safely. By nourishing your body with wholesome foods and being mindful of portion sizes, you can support your weight loss goals while ensuring you're meeting your nutritional needs.


3. Incorporate regular physical activity

Incorporating regular physical activity is a crucial strategy when it comes to losing weight quickly and safely. Exercise not only helps to burn calories, but it also boosts metabolism, builds lean muscle mass, and improves overall health and well-being. To get started, choose activities that you enjoy and that suit your fitness level. This could include brisk walking, jogging, swimming, cycling, or even dancing. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Additionally, incorporating strength training exercises into your routine can help to increase muscle mass, which in turn can boost your metabolism and help you burn more calories throughout the day. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid injury. Finding a workout buddy or joining a fitness class can also provide motivation and accountability. Lastly, don't forget to listen to your body and give yourself rest days to allow for recovery. By incorporating regular physical activity into your weight loss journey, you can not only shed pounds but also improve your overall health and well-being.


4. Implement mindful eating habits

Implementing mindful eating habits is a crucial strategy when it comes to losing weight quickly and safely. Mindful eating is all about being present and fully aware of the food you consume. By practicing mindful eating, you can develop a healthier relationship with food and make conscious choices that support your weight loss goals. One of the first steps in mindful eating is to listen to your body's hunger and fullness signals. Pay attention to your body's cues and eat when you're truly hungry, stopping when you're comfortably satisfied. This helps avoid overeating and promotes a balanced approach to food. Another aspect of mindful eating is slowing down and savoring each bite. Take the time to chew your food thoroughly and really taste it. This not only enhances the enjoyment of your meal but also allows your body to register feelings of fullness more accurately. Eliminating distractions while eating is also important. Put away your phone, turn off the TV, and focus solely on the act of eating. This allows you to tune into your body's signals and prevents mindless eating, which can lead to consuming more calories than necessary. Planning and preparing your meals in advance can also support mindful eating. By having healthy, portion-controlled meals readily available, you're less likely to resort to unhealthy food choices or overeating due to convenience. Being mindful of portion sizes is another essential aspect. Use smaller plates and bowls to control portion sizes visually. Pay attention to serving sizes and try to avoid going back for seconds unless you're truly hungry. It's also crucial to be aware of emotional eating triggers. Many people turn to food for comfort, stress relief, or boredom. Finding alternative coping mechanisms, such as engaging in physical activity, practicing relaxation techniques, or seeking support from loved ones, can help break the cycle of emotional eating. Lastly, practicing self-compassion and forgiveness is key. Remember that nobody is perfect, and occasional indulgences are part of a balanced lifestyle. Instead of beating yourself up over a slip-up, acknowledge it, learn from it, and move forward with your healthy eating habits. By implementing mindful eating habits, you can develop a healthier relationship with food, gain better control over your eating habits, and ultimately achieve your weight loss goals in a sustainable and enjoyable way.
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Syria is playing the long game - developing strategy for the potential of all-out war.
An in-depth analysis of Syrian military developments since October 7th

vanessa beeley

Map showing the recent events on military front in Syria since October 7th Al Aqsa Flood operation.

"While red lines in politics are mostly colorless to provide more room for maneuver, red lines in the field are drawn with iron and fire and colored with blood, making these lines unbreakable."

Ibrahim Wahdi - SAA soldier and journalist

October 7th has sent shock waves throughout the world. The invincible Israel with, allegedly, the most powerful military and intelligence capability was proven to be a paper tiger by a weaker and less well equipped Palestinian Resistance coalition.

The effect has been dramatic on regional Resistance factions - triggering a regional wide engagement with Israel or with the illegal US military bases in Syria and Iraq. As a result, there has been an unprecedented military escalation in the region that has largely gone unreported with all eyes on Gaza and the ongoing Zionist ethnic cleansing in both Gaza and West Bank.

Israel is in disarray with internal divisions threatening the Netanyahu extremist coalition government. Netanyahu is unable to acknowledge the military and intelligence failings despite pressure to do so, even from within his own military.

Instead Israel has resorted to the familiar sadistic war against women, children and innocent civilians for almost two months. The ongoing brutal massacre on an hourly basis, the targeting of hospitals, UNRWA refugee centers and schools, humanitarian convoys, ambulances, paramedics, civil defence headquarters are a litany of war crimes.

Of course any admission by Netanyahu would signal the end of his political career and bring him to trial for corruption. Despite the knowledge that his military would suffer horrendous losses in a ground operation in the sprawling urban landscape of the Gaza enclave, Netanyahu gave the green light to invade. He relied on the daily horrific civilian death toll to break the Resistance resolve.

The message was “to resist is futile” but just as the entire globalist axis led by the US and UK failed to factor in the determination of the Syrian people to prevent regime change in Syria - the world has underestimated the strength of the Palestinian Resistance against decades of apartheid, oppression and trickle expansionist ethnic cleansing by the Zionist entity.

Hezbollah in northern Palestine has skillfully and tactically occupied the Zionist forces in the north preventing their involvement in the Gaza operations and ongoing stealth ethnic cleansing of the West Bank.

Yemen has directly engaged by targeting sites in southern occupied Palestine. Iraqi Resistance factions have increased their attacks against US illegal military bases in Iraq and Syria resulting in the death of at least forty US military personnel. Most recently Yemeni forces have seized an Israeli owned vessel in the Red Sea holding the crew hostage.

Palestinian factions inside Syria have launched several missile attacks on Israeli occupation sites in the illegally annexed Golan territories and even attacked Eilat from Syrian territory.

In response, the US and Israel have mobilised their ISIS agents in Syria to attack Syrian Arab Army positions in the central desert areas.

Hayat Tahrir Al Sham (HTS), an Al Qaeda offshoot, have escalated attacks on the northern Lattakia countryside axis and intensified drone attacks in Western Aleppo, northern Lattakia and northern Hama.

Israel aggression particularly south of Damascus has increased with the latest attack on the Sayeda Zainab district of south-east Damascus yesterday afternoon (22/11). Aleppo and Damascus civilian airports are still closed, not because of the previous damage from Israeli aggression, due to the high risk of Israeli bombardment.

The US has directly engaged with the Syrian Arab Army in Deir Ezzor in north-east Syria. Syria has responded by directly engaging with the US occupation forces, targeting US military bases and shooting down US drones. Syria has expanded the operational area in Syria for all Resistance factions to enable the targeting of Israel from multiple and mobile fronts.

In this article the focus will be on the military situation in Syria. Syria has endured a 12 year Western-orchestrated regime change war that has decimated Syrian infrastructure, depleted the military capability, imposed unprecedented sanctions unilaterally on the Syrian people. The US occupies oil and agricultural resources in the north-east, their assets occupy the agricultural resources in the north-west. Their Kurdish proxies and Al Qaeda assets benefit from the trade of Syrian resources under the protection of US political and military endorsement and collaboration.

Syria’s refusal to abandon Palestine and willingness to expand the ability of Resistance factions to target Israeli facilities and installations has triggered serious recriminations from the US/Israeli axis.

ISIS aggression on behalf of Israel and US

On the 8th of November ISIS groups attacked Syrian Arab Army positions in the vicinity of the Homs, Hama and Raqqa triangle. The attack led to the deaths of 21 SAA soldiers and several injured. Military reinforcements were dispatched to comb the area and to eliminate the ISIS fighters.

Since the double earthquake tragedy that struck Syria and Turkey on the 6th February there have been a number of ISIS attacks on Syrian military and civilians. This attack of the 8th November and the one that preceded it are the most intense.

On 18th October, ISIS launched a wide-scale assault on the SAA and allies in the Al Sukhnah area of the eastern Homs desert. ISIS took control of SAA positions along the main road and the Dubayyat gas field. This from a Carnegie Middle East Center report in 2015 when ISIS was gaining ground in Syria (before Russian intervention in September 2015):

Faced with dense regime defenses around Shaer, the Islamic State shifted its focus to Palmyra, which has been the site of the most development in Syria’s gas sector since the mid-1990s. Fields in the area were expected to eventually produce 9 million cubic meters of crude gas per day. These included the Arak, Dubayat, Hail, Hayan, Jihar, al-Mahr, Najib, Sukhneh, and Abi Rabah fields, which according to a former industry insider have collectively been producing half of Syria’s output of natural raw and liquid petroleum gas. Palmyra is also the transit point for pipelines carrying gas from important fields in Hasakah and Deir Ezzor provinces in northeastern and eastern Syria respectively.

The US appears to be recycling their strategy of pre-Russian intervention to control the ‘hub between the extraction or transfer of virtually all of Syrian gas production and the processing and power plants further west that supply electricity and gas for domestic and industrial use’ to the most populated areas of Syria that are under the control of the Syrian government and military.

The SAA was forced to withdraw and to await reinforcements from the 18th Division and allied forces.

The ISIS terrorists were counter-attacked and the Syrian positions were recaptured in the southern outskirts of Al Sukhna. ISIS forces were routed with a high casualty rate.

Units of the SAA pursued the remnants of ISIS terrorists targeting them heavily with artillery to force their retreat to the 55 km exclusion zone established by the US occupation forces around the US allied Al Tanf military base on the borders of Iraq and Jordan.

ISIS terrorists were also besieged in small pockets around Al Dubayyat gas field. Russian and Syrian warplanes concurrently bombed ISIS groups emanating from the area of Al Tanf that were trying to reach Al Dubbayat to break the SAA siege on their militants.

On November 16th, Deputy Head of the Russian Reconciliation Center, Vadim Collet, gave a statement that:

“Armed groups trained at Al-Tanf base are planning to carry out sabotage acts in southern Syria against Syrian forces on main roads and fuel and energy facilities” adding that “the leadership of both Russian and Syrian forces will take preemptive measures to prevent armed provocations”

On the 13th November, at night, the SAA again repelled an ISIS attack on Point 10 in the Ja'ideen area in the eastern desert of Raqqa, on the administrative border with Homs province.

The joint Russian-Syrian warplanes targeted ISIS terrorists, forcing them to withdraw again to the open desert within the US controlled Al Tanf 55 km exclusion zone.

The Syrian Arab Army secured the area between the Al-Rasafa Castle and Al-Zamla village less than an hour after the failed infiltration operation, which demonstrates a significant improvement in the Syrian Arab Army's ability to respond and deal with these attacks.

Later on November 14, an ISIS cell attacked a Russian patrol with an RPG on Al-Shaer gas field road in the desert. Three Russian soldiers were injured in the attack.

The level of attacks being carried out by the ISIS terrorists is indicative of both their presence in the areas occupied by US allied forces and of the control that the US alliance has over this terrorist faction operating in Syria and Iraq.

The ISIS attacks must be seen in conjunction with the US and Israeli direct attacks on SAA and allied military positions.

Israeli aggression against Syria since October 7th

After five Israeli attacks in October, four of which targeted civilian airports in Damascus and Aleppo, putting them out of service, Israel has attacked more than three times in November.

On November 8th at 22.50 Israel launched an attack on the positions of allied forces in the farmland extending from Sayeda Zainab and Aqraba, south-west of Damascus. They also targeted radar systems and air defence positions in Tal Qalib and Tal Al Massih in the Sweida district, southern Syria - scene of the most recent separatist protests backed and instigated by the US and Israel. Three civilians were injured in the Sweida attack.

In the early dawn hours of November 10th, Israel bombed two positions of the Syrian allies in the vicinity of Shanshar, south-west of Homs. This led to the deaths of seven Hezbollah soldiers and significant material damage.


Hezbollah fighters killed by Israeli aggression on November 10th

Israel justified this aggression as a response to an attack on Eilat in southern occupied Palestine two days prior. The attack utilised a Shahed 101 suicide drone with a 600 km range. The drone was launched from central Syria, crossed Jordanian airspace undetected to Eilat where it hit and caused damage.

However Israel is not able to identify who launched the drone. Sayed Hassan Nasrallah referred to the loss of Hezbollah fighters in Syria based on Israeli false claims. If indeed Hezbollah had launched the drone they would have claimed responsibility. Therefore this attack indicates the entry of new players in the Resistance axis.

The following day, a faction calling themselves SWAT Jazeera Al Arabiya (Arabian Island) claimed responsibility for the Eilat attack. The faction is still mysterious but appears to be an ideological ‘jihadist’ group following the Islamic Resistance Iraq operational blueprint. While the SWAT zone of operation remains secret their arrival on the scene will send the message to the US and Israel that they will face more enemies the longer the genocidal campaign against Palestinians continues.

Again on November 18, at 2:25 am, Israeli warplanes bombed two Hezbollah positions in the Bahdalia area close to Sayyida Zeinab city, southeast of Damascus, causing material losses.

Perhaps more importantly than standard Israeli aggression against Syria - on the 18th October unidentified gunmen assassinated Lieutenant Colonel Qais Ismail and First Assistant Muhammad Hussein of the 112th Brigade, 5th Armoured Division. The attack was carried out to west of Daraa, south of Damascus.

On October 24th Israel had dropped leaflets by drone on the ceasefire line threatening the 112th Brigade and their commander - effectively threatening officers of the SAA in the Daraa district. Was the 18th October assassination a precursor to further attacks by Israeli proxies on the ground south of Damascus?



The two 112th Brigade officers gunned down and the leaflet dropped by Israeli drones.

Yesterday, the 22nd November at 15.10, Israel again targeted the southern districts of Damascus including Sayeda Zainab (an important Iranian/Shia muslim pilgrimage site). I was actually in the area when this attack took place close to Sayeda Zainab. At this time of the afternoon the area is heaving with civilians and children who are leaving school. Video:

Attacks on illegal US occupation bases in Syria and Iraq

The following is an indication only of the number of attacks, the bases and US personnel casualties (it will need updating as attacks are almost daily):


US illegal bases in Syria and Iraq have been targeted daily by the Resistance factions since the start of the Al Aqsa Flood operation. The US air defences have been unable to successfully counter drone and missile attacks. There are have been an estimated 50-60 attacks on US occupation forces between October 17th and November 22nd. This has resulted in 59 casualties, according to a press briefing by Dep. Pentagon Press Sec. Sabrina Singh:

“The Pentagon is seeing an increase in attacks on US forces in Iraq and Syria, with a total of 55 attacks injuring dozens of service members since October 17, an official said Tuesday. The attacks, 27 in Iraq and 28 in Syria, have resulted in 59 service members being injured”, then corrected it, "Sorry, I can give you that rundown. So as of today, there have been approximately 58 attacks. So that's 27 in Iraq and 31 attacks in Syria."

The US has routinely responded with airstrikes targeting SAA and allied sites in eastern Deir Ezzor countryside. The recent US aggression has adopted a different strategy.

In the early hours of 9th November, US warplanes fired four rockets targeting a bakery and aid distribution warehouse belonging to the SAA allied forces on the outskirts of Deir Ezzor city.

The attack developed into intense and direct clashes for over two hours between the US occupation forces with its Syrian Democratic Forces (SDF) on the eastern bank of the Euphrates River, and the Syrian Arab Army with its allies on the western bank near the towns of Abu Hardoub, Al-Quriyah, and Al-Miyadin.

Various types of medium and heavy weapons, as well as rockets, were used during the clashes. Additionally, eight Fajr-1 rockets were fired, targeting the Green Village inside the US occupation base in the Al-Omar oil field.

Three US armored Humvees were destroyed, and a number of US soldiers and SDF fighters were injured. However, shooting down a US counter-drone Coyote Block 2 UAV by Syrian air defenses in Al-Mayadeen vicinity two days later was an extraordinary development.



On November 13th, again early morning, US warplanes carried out six airstrikes on the Sayyal area in Al Bukamal (on border with Iraq) and sites near a bridge in Al Mayadin City, east of Deir Ezzor. One death and one injury from these attacks.

This time the US targeted empty buildings and a PMU (Iraqi Popular resistance faction) missile launch site. The Resistance immediately responded and targeted US bases occupying the Al Omar oil field and the Conoco gas field, Shaddadi, Khrab Al Jir and other US occupation locations.

The Conoco attack was notable. Remnants of the missiles found near the Conoco base indicate the use of 220 mm Caliber missiles launched from an Uragan launcher. A Syrian Arab Army artillery and rocket system. Field sources reported that 15 rockets targeted the US base killing 6 US soldiers in the command headquarters.

The US Central Command statement indicates a weakness in the US military occupation of Syria. For the second time, following an unprecedented series of attacks on their bases the US retaliation has been muted and largely ineffectual.

“in response to continued provocations by Iran’s Islamic Revolutionary Guard Corps and their affiliated groups in Iraq and Syria, U.S. Central Command (USCENTOM) conducted air strikes against facilities near the cities of Abu Kamal and Mayadin”

This would suggest that Washington is reticent to escalate in the region where all US forces are sitting ducks. The default position is to trigger proxy forces including ISIS.

The increasing number of attacks on US bases in Syria alone are an indication that the West Asia region has had enough of US illegal warfare and occupation.

Despite having air superiority in the region the US knows that open war would be a military quagmire and would end in defeat. The success of the Resistance in targeting US bases and bypassing US air defence has sent a strong message to the US - that the Resistance capability is a force to be reckoned with.

These groups excel in maneuvering, concealment, rapid and accurate targeting, and have the ability to significantly alter the course of events. They pose huge risk to US forces illegally on the ground in Syria.

The balance of power between US forces, direct and proxy, has shifted and the SAA is taking the fight to the US with a vengeance. A two hour direct engagement between SAA and US forces, the shooting down of a US drone, the targeting of the Conoco base all suggest that the SAA is contemplating military escalation in coordination with Iraqi Resistance and other allies. The US military hegemony in Syria is at a tipping point.

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In north-west Syria - Al Qaeda supports Israel against Palestine

Al-Qaeda's Hayaat Tahrir al-Sham (HTS) failed to achieve any military victory on any front in northwest Syria following several failed attacks on Syrian Arab Army positions.

Since the beginning of October, HTS has been increasing drone attacks to compensate for military failures on the ground. The most devastating drone attack was on the 5th October (2 days before Al Aqsa Flood) when they targeted the Homs Military Academy, during a graduation ceremony packed with celebrating families. More than 89 people, mostly civilians were killed and 227 injured, many critically.

Deputy Head of the Russian Center for Reconciliation in Syria, Vadim Collet, said that:

“the raids resulted in the destruction of shelters and training camps belonging to the Al-Nusra Front group.” adding that “34 militants were killed and more than 60 others were injured.”

The SAA and Russian air forces responded decisively. Russian and Syrian warplanes combined with artillery and missile launchers have carried out multiple attacks against terrorist positions since October 5th. Dozens of terrorist headquarters, ammunition stores, drone manufacturing facilities have been destroyed in Idlib province (north-west Syria).

Multiple terrorists from HTS, Omar Ibn Al Khattab Brigade, Ansar Al Tawhid, Turkistan Islamic Party (TIP) and other Al Qaeda derivatives have been killed or injured in the attacks.

The strikes targeted terrorist controlled villages and towns such as Kefraya, Bara, Bilon, Ayn Larouz, Bazabour, Jisr Al Shughour, Afes and others on the axis of the northern Lattakia countryside, Western Aleppo countryside and the axes of Al Ghab plain in northern Hama, and Idlib itself.

Video:



Syrian Arab Army initiated a new phase of military operations over a month ago. These operations have been escalating intensively and progressively, achieving significant results. The terrorists have been deprived of their ability to launch wide-scale attacks, and their military capabilities, infrastructure, ammunition depots, and drones have been gradually destroyed. This strategy has developed in lock-step with events since October 7th.

Video:



The Syrian Ministry of Defense has reported the downing of dozens of drones on the fronts of Aleppo, Idlib, Hama, and Homs. Some of these drones are large-sized, GPS-guided, long range and can carry 100 kg of explosives.

This increase in drone warfare, aided and abetted in development by NATO member states including Turkey, is an indication that the Al Qaeda asset are collaborating with the US and Israel to keep the SAA and allies occupied on the northern front.

Syrian Ministry of Defense:

“Units of our armed forces operating in the axes of Idlib, Hama and Aleppo countryside confronted attempts by terrorist organizations to attack safe villages and some military points with suicide drones, and destroyed four of them.

A drone equipped with a liquid fuel rocket engine, four meters long, six meters wingspan, and loaded with one hundred kilograms of explosives was also shot down in the Jorin area in Hama northern countryside”

The SAA is tactically depleting the terrorist offensive capability in the north-west to enable the SAA to engage in the south should a direct confrontation with Israel or the US arise in the Golan territories. As former SAA soldier and researcher Ibrahim Wahdi has pointed out:

The intense airstrikes, artillery shelling, and missile attacks carried out by the army in the past month will greatly pave the way for any future military operation if a decision is made to advance towards the M4 highway.

For example, a few days ago the Syrian Arab Army's anti-tank units had successfully cut off the supply routes of armed groups near Tafasnaz, isolating them from the Turkish base at Tafasnaz Airport, destroying their vehicles, killing and injuring many of them within less than an hour, without the need for any ground advancement. This demonstrates the army's capability to carry out similar, broader operations in the future if a decision is made for a large-scale ground operation.

We are witnessing a micro-glimpse of what might happen were the SAA to engage in a comprehensive war against the US/Israel-led axis of terror.

The Syrian leadership is taking a cautious approach for obvious reasons while opening up new fronts for Resistance factions operating on Syrian territory.

Even if the Israeli war on Gaza were to escalate, leading to regional and international engagement, Syria would not need to enter the war directly. Opening the Golan front for anyone who wishes to fight against Israel would potentially be sufficient.

As President Assad strongly stated in his speech at the Emergency Arab League Summit on Gaza:

By our will only, by the overwhelming popular public opinion in our countries, with the new reality imposed by the Palestinian resistance in our region, we possessed those tools. Let us use them, and let us take advantage of the global transformation that has opened for us political doors that have been closed for decades, so that we can enter through them and change the equations, and let the precious souls who rose in Palestine be a rewarding price for achieving what we were unable to do in the past and what we must accomplish in the present and in the future.

All countries in the region, specifically Syria, should take advantage of the new reality and build upon the victories of the resistance in Gaza. With every military confrontation, the popular resistance proves its ability to adapt, utilize the terrain of the battlefield, choose the timing, and employ sophisticated techniques in simple ways, relying on the most important factor in winning wars, which is determination.

The military tactics employed by the Palestinian resistance were simple yet highly effective, and the most significant outcome was the clear military weakness of colonial forces in the region when facing the unified alliance of resistance forces.

The war against Israel no longer requires the intervention of the Egyptian army, just as expelling the United States from Iraq and Syria would not require a comprehensive war.

It is clear that Israel has failed to achieve any military victory in Gaza. Even with resorting to genocide and destruction, it has not succeeded in even swaying the popular Palestinian support for the Resistance Coalition in Gaza and the West Bank.

Not even a few thousand out of more than two million residents in Gaza have emerged demanding surrender or cessation from the resistance. On the contrary, with every new massacre, we see Palestinians more determined to remain steadfast and to resist ethnic cleansing for the third time.

Time is Israel’s greatest enemy. The longer the Israeli military incurs losses on the ground in Gaza, the longer Western public outrage increases at the massacres of thousands of children, the longer Netanyahu loses public confidence in Israel and abroad - the greater the defeat for Israel long term.

Confronted with the psychopathy of the Israeli leadership and military the Resistance Axis is conducting itself with dignity and professionalism. It is hard to determine the balance of power in the region due to the hysterical and irrational rhetoric emanating from Washington, London and Tel Aviv. However it is shifting fast and there will be no going back.

Ibrahim Wahdi:

Regionally, there are important players with differing tactics, strategies, capabilities, and, most importantly, their understanding of the terrain, which makes it nearly impossible to predict the outcome of the current confrontation.

However, the Middle East will certainly witness radical transformations after the Al-Aqsa Flood operation. With the rise of China and Russia, the East as a whole is asserting itself, which means that countries like Iran and Syria will also enter new historical stages on the geopolitical level. The so-called Global South is rising from the ashes of decades or centuries of colonialist terrorism.

****

This article was co-written with Ibrahim Wahdi - please subscribe to his blog here. His Telegram channel and Twitter/X account.

Please do consider subscribing to my Substack account and I hope you find this article useful. Thank you.



https://beeley.substack.com/p/syria-is-playing-the-long-game-developing?r=29hg4d&utm_medium=ios&utm_campaign=post

The Dynamic Duo: Aerobic Exercise and Weight Loss
In a world where weight loss solutions are as varied as the diets themselves, it can be challenging to discern which methods truly deliver results. One approach that consistently stands out for its effectiveness is aerobic exercise. The benefits of aerobic exercise extend far beyond mere calorie burn, making it a dynamic and sustainable tool for achieving and maintaining weight loss goals. In this review article, we'll delve into the science behind aerobic exercise and weight loss to help you understand why this dynamic duo is a key component of any successful weight management plan.

Understanding the Basics

Aerobic exercise, also known as cardio exercise, involves activities that increase your heart rate and breathing for an extended period. These activities include running, swimming, cycling, and brisk walking, among others. When you engage in aerobic exercise, your body primarily relies on oxygen to produce energy, making it an efficient way to burn calories and lose weight. But the benefits of aerobic exercise go well beyond mere calorie expenditure.

Calorie Burn and Weight Loss

The most obvious benefit of aerobic exercise is its capacity to burn calories. When you engage in activities like running or cycling, your body expends energy, resulting in a calorie deficit. Over time, consistently maintaining a calorie deficit leads to weight loss. The equation is simple: burn more calories than you consume, and you'll shed pounds. However, aerobic exercise offers more than just a straightforward approach to weight loss.

Metabolic Boost

Aerobic exercise not only burns calories during your workout but also triggers an increase in your resting metabolic rate. Your metabolism refers to the rate at which your body burns calories when at rest. Engaging in regular aerobic exercise elevates this resting metabolic rate, allowing you to burn more calories throughout the day. This is due to the increased energy demands placed on your body during exercise and the post-exercise recovery process, often referred to as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC).

Muscle Preservation

Weight loss can be a double-edged sword. While shedding pounds is often the goal, it's essential to lose fat and preserve muscle mass. Unlike crash diets that may lead to muscle loss, aerobic exercise helps protect your muscle tissue. When you create a calorie deficit through aerobic exercise and proper nutrition, your body predominantly targets fat stores for energy, sparing your muscles. This muscle preservation is vital for maintaining strength, metabolic health, and overall well-being during your weight loss journey.

Psychological Benefits

Aerobic exercise is not just about physical benefits; it also plays a significant role in your mental health. Regular cardio workouts release endorphins, which are often referred to as "feel-good" hormones. These endorphins can help reduce stress, improve mood, and combat symptoms of depression and anxiety. In the context of weight loss, these psychological benefits can be essential for maintaining a positive outlook and sticking to your fitness regimen.

Sustainability

One of the most significant advantages of aerobic exercise in the context of weight loss is its sustainability. While fad diets and extreme weight loss methods often lead to short-term results followed by rebound weight gain, aerobic exercise can be incorporated into your daily routine as a long-term lifestyle choice. You don't need expensive equipment or complicated meal plans. Simply going for a run, brisk walk, or swim can become a regular part of your life, making it easier to maintain your weight loss success over time.

Combining Aerobic Exercise with a Balanced Diet

Aerobic exercise is a powerful tool, but it's most effective when combined with a balanced diet. To achieve significant and sustainable weight loss, it's crucial to monitor your calorie intake and make nutritious food choices. A well-rounded approach that combines aerobic exercise with a healthy diet is the key to long-lasting success.

Conclusion

Aerobic exercise and weight loss are an inseparable duo. The science is clear: regular cardio workouts offer a range of benefits that extend far beyond calorie burn. From boosting your metabolic rate and preserving muscle to enhancing your psychological well-being and providing a sustainable long-term solution, aerobic exercise is a dynamic and effective tool for those seeking to shed unwanted pounds.

When you embark on your weight loss journey, remember that consistency is key. Find an aerobic activity you enjoy, and make it a part of your daily routine. Combine your exercise efforts with a balanced diet, and you'll be well on your way to achieving and maintaining your weight loss goals. Aerobic exercise is not just about losing weight; it's about gaining a healthier and happier life.
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Ready for a cycling training session. On Sunday I do have a long road cycling event, excited!

Late cycling workout done. I am starving

Change begins with a single step. It can be daunting to think about all the problems we face in the world, but we must remember that every small action counts. Whether it's recycling, volunteering, or simply being kind to others, we have the power to create positive change. By taking that first step and encouraging others to do the same, we can create a ripple effect that leads to a better world for all. Let's never underestimate the impact of our actions, no matter how small they may seem.

Bob Yirka - Rethinking the incandescent lightbulb:

https://phys.org/news/2023-04-rethinking-incandescent-lightbulb.html

#IncandescentBulb #Lightbulb #Filament #CarbonNanotube #Boron #Nitrogen #PhotonRecycling #EnergyEfficiency #Physics

Awesome morning view from Haven's Peak. This is the view atop the tower where the sky cycle starts.????

Sky cycling is really awesome with this kind of view below.????

#SoMee Original Shots ????