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Effective 100-Day Plan for Sustainable Fat Loss: Science-Backed Strategies

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If you think losing weight is easy, you’re not alone. With wellness influencers and fitness publications promoting “simple” transformation programs, it may seem manageable.

Moreover, there’s a massive weight loss market, projected by industry forecasts to exceed £380bn ($500bn) in the next decade.

However, the challenge of losing weight is often overlooked. For beginners, the weight loss journey can be particularly difficult. Many diets fail within weeks, and research indicates individuals who lose weight often regain it within a few years.

Currently, two-thirds of adults in the UK are classified as overweight, with nearly three-quarters in the US facing similar challenges. Evidence suggests that losing weight can enhance both the quality and lifespan of individuals.

In fact, studies from 2025 indicate that shedding just 5% of body weight—even if some is eventually regained—can lead to significant health improvements in obese individuals, such as lower blood pressure, reduced cholesterol levels, healthier liver function, decreased inflammation, and better sleep quality.

Yet, research published in Heart in 2025 highlighted that weight fluctuations can pose serious health risks, especially for obese individuals with cardiovascular issues.

So, what’s the solution? Focus on steady, sustainable weight loss by adopting a healthier lifestyle that you can maintain long-term.

We consulted leading experts and reviewed the latest weight loss research to uncover effective strategies. Here are six actionable tips to kickstart your weight loss journey in the first 100 days.

Understand Your Challenges

Weight loss is more than just calorie restriction and willpower. The real adversary is our evolutionary history, which has wired our bodies to resist weight loss.

Consuming 500 calories can happen quickly when temptation strikes – Image credit: Getty Images

Dr. Rachel Woods, a physiology researcher at the University of Lincoln, explains, “When we enter a calorie deficit, our bodies react on an evolutionary level.”

When weight loss begins, our bodies increase hunger hormones and decrease energy expenditure in subtle ways. Dr. Woods adds, “You may notice you’re moving less throughout the day.” Our metabolic rate also declines, which is counterproductive in today’s food-rich society.

Set Realistic Goals

Adopting SMART goals can streamline your fat-loss journey – Image credit: Getty Images

While drastically cutting calories and ramping up exercise can yield rapid weight loss, Dr. Woods warns of sustainability. Instead, aim for a realistic goal of losing 5% of your body weight.

Envision where you’d like to be in three years—not just three months. Implement manageable changes that lead to results over time.

Dr. Laura Kudlek from the University of Cambridge advocates for SMART goals: specific, measurable, achievable, relevant, and time-bound. For example, instead of “I want to lose weight,” try “I’ll walk for 15 minutes after lunch three times this week.”

Incorporate Weightlifting

Previously, losing weight primarily centered around cardio. However, recent findings suggest that incorporating weightlifting can be equally beneficial.

“Weight training increases muscle mass,” states Dr. Woods. “More muscle means your body burns more calories, even at rest.”

Research suggests lighter weights for high reps can provide similar effects to heavy weights – Image courtesy of Getty Images

Diversify Your Exercise Routine

Every bit of movement counts toward your weight loss goals. Evidence shows that sufficient aerobic exercise can effectively reduce body fat.

A 2024 review indicates that achieving significant weight loss requires 150 minutes of vigorous exercise weekly. While daunting, small mindset shifts can make a difference.

Professor Adam Collins from the University of Surrey emphasizes, “Fitness should be the primary goal, not just calorie burning.” Increased physical activity promotes more activity, leading to a cycle of enjoyment and health.

Fuel Your Workouts

With countless nutritional guidelines available, beginners can feel overwhelmed. The key is to ensure you consume more energy than you expend.

Enhancing your intake of plant-based foods can help curb cravings for calorie-dense options – Image courtesy of Getty Images

Failing to do so can result in losing not just fat but also valuable lean muscle mass. Ensure your diet includes sufficient protein to preserve lean muscle during resistance training.

Prepare for Plateaus

Many weight loss programs encounter challenges, whether from decreasing motivation, life events, or metabolic adjustments. Dr. Collins notes, “Hitting a plateau often means achieving energy balance.”

After losing about 10% of your weight, maintaining your energy balance becomes crucial. If you wish to continue losing, you’ll need to cut more calories.

“Strive for a goal of losing approximately 5% of body weight,” suggests Dr. Collins – Image credit: Getty Images

This period offers opportunities to boost fitness levels through increased exercise intensity and refined dietary habits.

Dr. Kudlek advises treating weight like blood pressure—requiring ongoing management rather than a one-time fix. It may take six weeks to develop sustainable habits.

Expect challenges, and don’t shy away from reaching out for support. Every individual is different, and finding a suitable approach may take some experimentation.

Source: www.sciencefocus.com

Effective Science-Backed Method to Eliminate Microplastics from Your Body

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It’s a hard truth in today’s world, but research indicates that the average person ingests between 39,000 and 52,000 microplastic particles annually through their food.

This startling statistic raises concerns about the implications for our health. How can we reconcile our reliance on plastic with research suggesting it poses both short- and long-term health risks?

A 2024 survey examined the presence of plastic in 16 different protein sources commonly consumed in the U.S. diet. Within these foods alone, an average meal was found to contain between 74 and 220 microplastic particles.

This figure doesn’t even include plastic debris from drink bottles or food containers, nor does it consider particles that can flake off cookware.

Microplastics are not limited to food; they have also been detected in drinking water, salt, rice, honey, and powdered supplements. They can leach from tea bags and dislodge from plastic cutting boards, while fruits and vegetables may absorb microplastics from contaminated soil and water.

Plastics are pervasive in our food system, and ongoing research aims to clarify their health impacts.

Studies, like those shared by Stanford researchers, indicate links between microplastic exposure and an increased risk of cardiovascular disease, certain cancers, and metabolic disorders.

In addition to potentially damaging tissues, microplastics may trigger inflammation, disrupt our microbiome, and expose us to harmful substances like PFAS, phthalates, and bisphenol A.

However, there’s a glimmer of hope. Researchers are exploring the idea that dietary fiber could help mitigate the accumulation of microplastics in our digestive systems.

A 2024 study suggests that the absorption properties of certain fibers can bind with microplastics in the intestines, promoting the excretion of these particles.

The hypothesis is that soluble and insoluble fibers form a gel-like barrier, preventing microplastics from crossing the intestinal wall into the bloodstream, instead escorting them out with waste.

While this mechanism requires further human study, a 2025 study by a Japanese research team indicated similar results in rats.

Researchers at Tokai University discovered that rats fed with chitosan—a specific type of fiber—excreted significantly more microplastics than those not fed this fiber.

“We confirmed that chitosan binds to microplastics,” stated Professor Muneshige Shimizu, who emphasized the potential for chitosan in various food applications as long as its structure remains intact.

Shimizu noted that not all fibers have demonstrated the same efficacy, highlighting the need for further research to identify which specific structures are beneficial.

In the meantime, other fibers may also mitigate health risks from microplastics. A study from Boston University showed that certain fiber supplements could aid in removing PFAS, harmful chemicals often found in plastics.

Researchers found that gel-forming fibers could function as magnets for PFAS in the intestines, helping to drive these substances out of the body.

Before you stock up on fiber-rich foods, it’s crucial to recognize that studies are still ongoing to determine which types of dietary fiber effectively remove plastics and PFAS.

Nonetheless, increasing fiber intake is widely encouraged for various health advantages, from improved cardiovascular health to reduced cancer risk.

While microplastics are a reality of modern life, there are strategies to minimize your exposure in the kitchen.

Dr. Lisa Zimmerman from the Food Packaging Forum advocates for purchasing fruits and vegetables from farmers’ markets and suggests avoiding plastic-lined disposable cups.

She also discourages microwaving plastic containers, as heat can increase particle release. Instead, she recommends using glass or ceramic.

“We can’t eliminate plastic entirely, but we strive to reduce our exposure,” she says.

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Source: www.sciencefocus.com

Exploring Science-Backed Strategies to Enhance Life Fulfillment

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Exploring New Directions in Life

Alexandre Maurin Laprise / Alamy

As the new year begins, many individuals reassess their lives and goals. However, as one reader expressed, this journey often leads to confusion instead of clarity. “My New Year’s resolution is to feel fulfilled, but where do I begin?” he asked. “How can I find a new direction in life?”

Experiencing some frustration is entirely normal. Contrary to popular belief, there isn’t a universal shortcut to happiness. However, engaging in reflective exercises can help clarify your priorities and enhance your chances of identifying a rewarding path forward. Michaela C. Schippers and Niklas Ziegler from Erasmus University Rotterdam refer to this process as “life craft.” In their review of psychological research on uncovering meaning and purpose, they outline several actionable steps:

First, reflect on your values and passions. What activities bring you joy, and what legacy do you wish to leave? Next, assess your current skills and habits—what do you excel at now, and what would you like to cultivate in the future? Thirdly, evaluate your social connections: who uplifts you, and who drains your energy? Following that, contemplate your career aspirations, your ideal future, and your overarching goals. Lastly, consider your commitments—how can you take responsibility for your actions?

This comprehensive list encompasses both personal and professional realms, emphasizing social connection, a fundamental element of mental well-being. Acknowledging your existing capabilities boosts confidence in your ability to effect change, while identifying growth areas clarifies your future aspirations.

Schippers and Ziegler advocate for utilizing “implementation intentions” when setting goals. This strategy involves crafting a series of “if-then” plans to navigate potential challenges. For example, if you’ve determined that creativity is a core value and aspire to write a novel, you might commit to: “If I arrive home by 7 PM, then I will write for an hour before dinner.”

In the final phase of commitment, seek ways to increase accountability by sharing your goals with others. Research indicates that when students posted selfies along with written statements of their goals on social media, they were more likely to follow through.

Understand that discovering your path is a gradual process. You may revisit these exercises multiple times. Like any craft, enhancing your life requires continuous learning and dedication. Let’s embark on this journey in 2026.

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Michaéla C. Schippers and Niklas Ziegler’s insightful paper can be accessed for free at: doi.org/ghpv8q

Catch more articles published weekly at:
newscientist.com/maker

David Robson is an acclaimed science writer and the author of The Law of Connection: 13 Social Strategies That Will Change Your Life.

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Source: www.newscientist.com

Essential Science-Backed Metabolic Strategies for Effective Weight Loss

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If you’ve struggled with weight loss, you may have attributed it to your metabolism. This elusive concept seems to make losing weight effortless for some, while for others, it feels like an uphill battle.

However, this perception misrepresents how the body truly functions, neglecting the critical elements of fat loss.

Metabolism encompasses more than just “the number of calories burned.” It’s a complex network of chemical reactions occurring in your cells and tissues that power everything you do.

Many individuals simplify it to a single statistic: calories burned at a specific moment.

Here, “metabolic rate” becomes relevant. It’s the standard metric for gauging how quickly your metabolism operates. Essentially, it’s the energy expended at rest, representing the minimal energy required to keep bodily functions active.

A common belief is that lean individuals possess a “fast” metabolism, burning more calories effortlessly. In fact, larger bodies often exhibit a “faster” metabolism.

The metabolic rate largely hinges on body size—greater tissue requires more energy for maintenance.

However, weight alone is a rudimentary gauge. Two individuals may weigh the same, but differences in fat-to-muscle ratios can significantly influence their metabolic rates.

Lean mass, particularly organs, plays a pivotal role in energy expenditure. The liver and brain alone contribute about half of the body’s resting energy requirements, with the kidneys accounting for nearly 20 percent.

Though skeletal muscle has a lower metabolic activity than organs (approximately 20 times less active per gram), its substantial mass contributes significantly to resting energy expenditure.

Since organ masses are consistent among individuals of similar size, muscle and fat primarily dictate metabolic variations.

This distinction also elucidates the differences between men and women. Men generally have a higher muscle mass and lower fat percentage, leading to a greater metabolic rate at the same weight.

Once body composition and gender are factored, metabolic rates prove to be surprisingly predictable, challenging the notion that some individuals have substantially “faster” metabolisms than others.

Deceleration Myth

Age-related hormonal changes often promote fat gain – Photo credit: Getty

There’s a common belief that metabolic rates decline with age. However, this perception may not hold, particularly for middle-aged individuals.

Taking body composition into account, metabolic rates typically remain stable until about age 65. The earlier drop is more related to shifts in muscle and fat than a mysterious “aging metabolism.”

Changes in hormonal balance, particularly during menopause, can impact metabolism.

Hormonal changes often promote fat gain while contributing to muscle loss, particularly around the abdomen, both of which can lower metabolic rates.

Additionally, reduced estrogen levels can affect thermogenesis, potentially slowing metabolism and leading to hot flashes.

After age 65, energy expenditure tends to diminish, not because of metabolic “aging,” but due to broader physical changes.

Muscle mass typically declines faster, lessening both muscle and organ metabolic activity, resulting in lower calorie burning.

The good news? Staying active, eating healthily, and preserving muscle mass can help mitigate muscle loss.

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Built-in Balance Adjustment Function

If metabolism is mostly predictable, can it be entirely fixed? Not quite. Depending on circumstances, your body can gradually adjust its calorie burn.

For instance, someone who is overweight naturally burns more calories due to increased tissue maintenance. Research suggests their bodies might slightly ramp up calorie burning to eliminate excess weight.

Conversely, underweight individuals may consume fewer calories than anticipated because their metabolic rates decrease further, becoming very conservative with energy usage.

How does this occur? Some studies propose that the body can intentionally waste energy by generating heat, a process known as adaptive (or conditional) thermogenesis.

This process involves specialized fat cells called brown fat and certain proteins in muscles and other tissues, which can “leak” more (or fewer) calories as heat instead of storing them.

This heat dissipation is subtle—not felt as sweat or fever—but is a behind-the-scenes adjustment that fine-tunes energy balance.

Brown fat, or adipose tissue, burns energy to regulate body temperature – Photo credit: Getty

Adaptive thermogenesis does not mean being confined to a fixed body weight. This explains why dieting can feel like swimming against the tide. When calorie intake is cut, the body often retaliates by slowing metabolism, making it harder to sustain progress.

This leads to a pressing question: Can you truly change your metabolism, and if so, what methods are effective?

There Is No Magic Menu

You may have encountered claims that certain foods, like caffeine, polyphenols from spicy foods, or chili pepper extract, “boost” metabolism and increase calorie burn through thermogenesis.

However, the actual calorie increases from these ingredients are minimal, detectable only for short periods—lasting mere minutes to hours.

Another suggestion is to increase protein intake to speed up metabolism.

The premise is that digesting and absorbing protein requires more energy than digesting carbohydrates and fats, potentially resulting in fewer overall calories gained. However, this difference in calorie burn is often negligible.

While increased protein can help maintain and build muscle—supporting a higher metabolic rate—muscle growth is not solely reliant on protein.

Muscle repair and growth are stimulated primarily through exercise, especially resistance training.

In fact, exercise and physical activity are key to enhancing caloric usage, increasing your metabolism.

Moreover, exercise generates additional metabolic benefits beyond just the calories burned during the activity. Post-exercise, metabolism recovers at an accelerated rate as muscles adapt to the workout’s demands.

This phenomenon is known as excess post-exercise oxygen consumption (EPOC), commonly recognized as the “afterburn” effect.

This temporary spike in fuel and calorie usage can last for several hours, even up to 48 hours, particularly after workouts focused on muscle repair and growth.

While it may not be the shortcut many seek, when targeting metabolism and fat loss, exercise—particularly strength-building workouts—remains a far more effective strategy.

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Source: www.sciencefocus.com

If You Feel Out of Place: Science-Backed Tips for Finding Your Fit

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“Individuals who feel a lack of belonging are significantly more prone to experience impostor syndrome.”

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As September draws near, a new academic year begins. Many students, including one of my readers, are transitioning from the comfort of their family homes to university life. She is the first in her family to pursue higher education and is anxious about fitting in.

In recent decades, psychologists have identified various reasons why individuals may feel disconnected. Attribution can impact their happiness. Thankfully, research presents multiple strategies to help mitigate these feelings—methods that could be helpful for those battling impostor syndrome, where one feels unworthy of their achievements.

First, it’s essential to recognize that emotions can be quite variable. Studies suggest that those lacking a sense of belonging often grapple with impostor syndrome. One moment you may feel like you’ve found your place; the next, you may question your abilities after receiving negative feedback.

To delve into this, psychologists encourage individuals to evaluate statements such as: Individuals with a sense of belonging—especially ethnic minorities, girls and women pursuing STEM fields, and first-generation students—yield significant findings. People with these challenges may find themselves less motivated with deteriorating exam performance, and heightened stress levels could negatively affect their physical health, leading to more frequent doctor visits.

Stanford University’s Gregory Walton has explored various strategies aimed at bolstering students’ sense of belonging. One intervention involves sharing narratives from past students, highlighting their anxieties and how they managed to overcomes them. Participants are then asked to articulate their own concerns and the steps they take to foster a sense of home. Positive outcomes can be observed both in the short and long term, boosting grades and overall well-being over time.

As Walton discusses in his book Normal Magic, we can all apply these insights. A valuable first step is identifying experiences that challenge our sense of belonging. Then, it’s important to articulate those feelings to others without self-judgment, followed by considering alternative perspectives.

For example, if you feel socially ignored, you might speculate that it stems from elitism about your background. However, it’s equally plausible that the individual who snubbed you is merely having a poor day, or could even be possessing a difficult personality. Ultimately, their behavior is not reflective of everyone’s opinion around you.

As you build your confidence, you can enhance your involvement with the community in question.

David Robson is a celebrated science writer and author of Laws of Connection: 13 Social Strategies that Change Your Life

Alongside exploring the psychology of attribution, Gregory Walton’s famed work, Normal Magic: The Science of How to Achieve Great Change in Small Acts, offers actionable strategies to overcome mental hindrances in both our personal and professional spheres.

For more projects, please visit newscientist.com/maker

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Source: www.newscientist.com

Science-Backed Tips: Six Simple Ways to Enhance Your Dog’s Life Instantly

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My dog, Pepper, is a carefree senior who cherishes bedtime. While his treat might be a motivating factor, he genuinely enjoys the time when we all settle down for the night. He loves short walks, where he takes his time to sniff around.

He also gets excited to see the horses in the nearby fields (which sometimes earns him an extra treat, especially since he used to be scared of them). Many dogs may have their preferences, but these are definitely Pepper’s favorites.

When considering ways to enhance your dog’s life, think about what is commonly important for dogs in general, but also tailor it to your individual pet’s likes.

1. Improve the “scent”

A key principle of enrichment is that it should cater to the primary sense of an animal. For dogs, that sense is smell. Research shows that scent-trained dogs exhibit greater optimism compared to those engaged in other reward-based activities.

This finding comes from a study published in Applied Animal Behavior Science, where dogs participated in a two-week class involving either scent work or heel training, followed by judgment bias tests before and after the sessions.

The tests measured how quickly dogs approached an ambiguous bowl placed between locations where food is regularly found versus places where it is never present (the idea being that optimistic dogs expect to find food and reach the bowl faster).

During off-leash walks, allow your dog to utilize his nose. Even on-leash walks, let them explore and sniff around.

Consider scattering treats in safe grassy areas, encouraging your dog to find them using his nose. You can also invest in or create a snuffle mat (a thick rug designed to hide treats); use it around your home when your dog isn’t looking. Alternatively, enroll in a scent class, which can be particularly beneficial for reactive dogs that may respond to certain stimuli with behaviors often mistaken for aggression.

2. Use a variety of snacks

Enhance the rewards used during training. While food is a powerful reinforcement, avoid relying solely on kibble. Experiment with a variety of treats and human snacks like chicken, roast beef, and cheese.

Studies have indicated that dogs are quicker to approach bowls known to contain sausage rather than those with kibble. So, keep in mind that the type of reward matters to them.

Some dogs may prefer a single type of treat, resembling their typical variety over time. Engaging in quick play sessions can also serve as a substantial reward for certain dogs.

If you haven’t adopted a reward-based training approach, it’s time to make a switch. Tools like leashes, prong collars, and shock collars are associated with risks to dog welfare.

3. Make your playtime social

If your dog enjoys the company of other dogs, seek out opportunities for social play. Play is crucial for dogs—especially young ones. Ideally, puppies should participate in closely supervised play sessions in puppy classes to learn about gentle biting and other physical skills.

Play also fulfills an essential social function. While watching your dog play, notice signs like bouncing steps, playful facial expressions, and play bows (where the front legs are on the ground and the back legs are lifted).

Photo credit: Getty

Watch for changes in play activity, such as dogs chasing each other. Older dogs may play less and often prefer to hang out with other dogs instead of engaging in roughhousing or chasing.

If your dog isn’t fond of unfamiliar dogs, stick to interactions with dogs they already enjoy. Conversely, if they don’t particularly like other dogs, spend more time playing with them yourself—it’s also an excellent way to satisfy their playtime needs.

4. Give your dog a safe space

When your dog needs to unwind, provide them with a safe space. This could be a dog bed in a quiet area or a crate with the door left open. Such spaces are vital, particularly in homes with children, or for dogs that may be shy or fearful.

Ensure everyone in the household respects these boundaries. Allow dogs to enter and exit their safe space as they wish and refrain from bothering them. If you need to encourage them out of their safe area, call them rather than forcing them.

5. Get a decent dog bed

Dogs spend a lot of time sleeping, so investing in a quality dog bed is worthwhile. They may not need to mimic your sofa or bed, so disregard assumptions about not letting them on furniture.

Older dogs sleep more than younger adults and might suffer from issues like arthritis, so consider beds that are lower to the ground (for easy access) or provide steps or ramps for reaching furniture.

6. Discover your dog’s preferences

A great tip is to engage in activities that both you and your dog enjoy. Does your dog prefer fetching, pulling, or chasing games? They might also enjoy playing with flirt poles (toys designed for interactive play, akin to cat wands but for dogs) due to their predatory instincts.

Does your dog favor hiking through woods, or visiting parks with splash ponds? Perhaps they just want to cuddle on the couch while watching TV.

Preferences vary by individual dog, so don’t make assumptions. Pay attention to what excites them. Participating in shared activities and spending quality time together can strengthen the bond between humans and their dogs.

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Source: www.sciencefocus.com

Four Science-Backed Strategies for Engaging Conversations

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Speculations regarding older women

One key aspect of engaging conversation is levity. You don’t have to be a comedian, just have fun.

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Conversations form the foundation of our relationships, yet many people find initiating dialogue challenging. Feelings of anxiety often surface when trying to engage in small talk with strangers, or even when connecting with those closest to us. If this resonates, Alison Wood Brooks is here to assist. She is a professor at Harvard Business School and teaches a highly sought-after course titled “Talk: How to Talk Gooder in Business and Life.” Additionally, her works, Talk: The Science of Conversation and the Art of Being Yourself, present four essential principles for fostering deeper conversations. Wood Brooks explains that while conversations can be unpredictable, they adhere to certain guidelines that, once understood, can ease our discomfort about the unpredictable aspects of interaction. New Scientist took the opportunity to ask her how to implement these insights into our daily conversations.

David Robson: Discussing conversation feels quite meta. Have you ever found yourself critiquing your own conversational skills?

Alison Wood Brooks: The layers of “metaness” are numerous. Even as I participated in discussions, I often felt as if I was observing from above. At Harvard, I teach courses, and many of my students experience this phenomenon too. There may be a challenging phase of over-excitement, but I hope that this subsides as they develop more effective conversational habits. There’s a well-known quote from Charlie Parker, the jazz saxophonist, which goes, “Practice, practice, practice, and when you hit the stage, let it all go and just play.” That’s how I approach conversation—it’s crucial to embrace the joy of being with another human, never losing the magic of that connection. While it’s beneficial to prepare, once you’re engaged in conversation, let go and allow the dialogue to flow.

From reading your book, I gathered that to bring energy into a conversation, one should ask about another person’s passion—so, what inspired your passion for conversation?

I have two responses to this question. The first is professional; early in my tenure at Harvard, I delved into emotions by examining how people articulate their feelings and the balance between emotions that one feels and expresses. Through this exploration, I developed a profound interest in understanding not just my emotions but how others communicate their experiences as well. We have advanced scientific tools today that allow us to analyze conversations on a large scale, thanks to the advent of natural language processing, machine learning, and AI, enabling us to process vast amounts of conversational data effectively.

On a personal note, I am a twin, which means I’ve always coexisted with someone who mirrors me closely. From the moment I opened my eyes as a newborn, I was beside an exact copy of myself. This relationship has allowed me to observe my interactions with the world and how she engages with others. When she succeeded in communicating or making jokes, I learned from her success, and I was able to avoid similar pitfalls when I witnessed her failures. This unique dynamic provided feedback most people don’t have. As twins, we were able to converse constantly, sharing spaces, clothes, friends, and even sports, cultivating a shared reality.

Your book outlines a framework for better conversation: topics, asking, lightness, kindness. Let’s start with the first element—how do you decide what topic to discuss?

My initial advice is preparation. Some individuals do this instinctively, thinking about potential conversation topics before meeting someone. For those who naturally lean into this habit, I encourage you to embrace it. However, some students perceive preparation as too rigid and scripted. Remember, just because you’ve prepared for a conversation doesn’t mean you need to stick exclusively to your planned topics. When unsure what to say next, having backup topics can ease those awkward silences. Maintaining fluidity in conversation is essential for connection. The choice of topic is less crucial at the outset; we are constantly making decisions on whether to stay on one subject, pivot to another, or change completely.

Sometimes the topic of conversation is clear. Still, it can be difficult to know when to switch to a new one.

Martin Parr/Magnum Photos

What guidance can you offer when making these topic decisions?

There are three clear indicators that suggest it’s time to change the topic. The first is a prolonged mutual pause. The second indicator is an awkward laugh, often used to fill spaces with excitement. The third sign is redundancy—if the discussion starts to repeat itself, it’s a signal to switch gears.

After a decent conversation, most people report feeling that they’ve covered an adequate range of topics. However, if you ask individuals about a conversation that didn’t flow well, they often feel they either discussed too little or went too deep into a single subject. This indicates that a common mistake is lingering too long on a single topic.

Your second element of conversation is asking questions. Many of us have heard the advice to ask more questions, yet why do you think many struggle with this?

Research indicates that human nature is inherently egocentric. We often become so absorbed in our own thoughts that we forget to invite others to share theirs. Fear also plays a role; while you might genuinely want to ask others about themselves, you may hesitate, worried about coming off as intrusive or revealing your own ignorance.

What types of questions should we be asking?

In my book, I discuss the significance of follow-up questions, building upon what your conversational partner just expressed. This demonstrates that you’ve listened, care, and wish to delve deeper. Even one thoughtful follow-up question can elevate a shallow conversation to something meaningful.

However, certain questioning patterns, like “Boomerasking,” should be avoided. Michael Yeoman and I recently researched this and it was fascinating. This conversational game boomerangs back to the initial questioner; for instance, if I ask about your breakfast and you reply, sharing details, I might then pivot to my own breakfast without giving due attention to your thoughts. Such a transition can come across as self-centric. Our findings reveal that this can leave your conversational partner feeling unheard. Sharing your perspective is essential, but do so at a moment that allows for mutual engagement rather than overshadowing.

Research by Alison Wood Brooks includes a recent study on “Boomerasking.”

Janelle Bruno

What benefits does levity bring to conversation?

When we examine conversations that falter, we often cite hostility and disagreement as culprits, yet the subtle killer of engaging dialogue is boredom. Levity serves as a preventative measure. Small moments of humor and lightness can rekindle engagement and enhance our connections.

Research shows that those who elicit positive feelings in others often receive respect and recognition, even with a simple joke, as confidence and the capacity to read a room are essential qualities of effective leaders. The joke doesn’t need to be profound or elaborate; it’s the willingness to share that showcases adaptability.

If someone isn’t a natural comedian, what practical steps can they take to introduce levity?

Levity transcends humor—it isn’t solely about being funny. Aspiring to become a comedian isn’t the ultimate goal. Watching stand-up performances showcases how comedians have meticulously refined their craft over time—a stark contrast to the spontaneity of live conversation. In real interactions, individuals seek connection, which doesn’t rely on elaborate jokes but on shared moments of joy. Seize opportunities to introduce lightness by switching to fresh topics or referring back to earlier points in the conversation or relationship. These callbacks, which may highlight something memorable, effectively demonstrate that you’ve been attentive and engaged. Levity can also emerge in the form of genuine compliments; if you appreciate something about someone, articulate it.

This brings us to the final conversation element: kindness. What holds us back from being as kind as we aspire?

Kindness frequently contends with our own egotism. Studies suggest we often underestimate how different others’ perspectives are from our own, leading us to overlook the value of simply asking to hear those perspectives. Being a kind conversationalist means focusing on your partner’s viewpoint—considering their needs and helping fulfill them.

Lastly, what are your top recommendations for enhancing conversations the next time your readers engage with someone?

Conversations can be surprisingly complex and challenging. When things go awry, grant yourself and others some grace. Everyone makes mistakes; sometimes a little kindness can make a significant difference.

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Source: www.newscientist.com