Hanna Kim lost 22 pounds in a year when she changed her mindset toward weight loss.She tried fad diets for years but couldn't sustain them.Kim learned to be consistent, not perfect, and celebrate small wins.After years of trying to lose weight through restrictive diets that didn't work and left her feeling deflated, Hanna Kim lost 22 pounds in 2021 and has kept it off. She shared the two biggest lessons she learned.Kim, a 24-year-old YouTuber in Sydney, was stuck in a cycle of trying to lose weight through restrictive dieting, hating the process, giving up, and feeling like a failure. "It was just this endless negative loop," she told Business Insider.It was only when she started to question why it wasn't working and educate herself on sustainable weight loss that she made progress. She learned that there is no quick fix for weight loss, but making small, healthy changes and focusing on health over appearance makes a difference, she said.Previously, Kim led a fairly sedentary life, did no exercise, and ate a lot of fried food and takeout. She knew that jumping straight into a 45-minute HITT session would be overwhelming, but wanted to commit to some movement each day. She started by going on a 10-minute walk.She also calculated how many calories she could eat while remaining in a calorie deficit, the state where you burn more calories than you consume. Experts agree this is necessary for weight loss.She began to eat within her calorie budget, but she didn't cut out any foods. "I learned that I can be flexible with what I eat, so having a Kit Kat bar is fine as long as I'm within my calorie budget," she said. Hanna Kim didn't cut out any specific foods or food groups. Hanna Kim Weight loss can be enjoyableKim used to have a negative association with weight loss because it made her feel terrible about herself.But when she shifted her mindset to see it as an opportunity to invest in her long-term health and forming healthier habits, she saw it as a positive."It's a good thing. It's something that can be enjoyable and something that could be fun," she said.Over time, she grew to love exercise and eating a more nutritious diet because she went in with a curious mindset. "It's something you should wake up looking forward to. What am I going to learn new today? What new recipe can I make today? What exercise is going to make me feel good today?" she said.She saw the journey as a way to work on herself more generally and find what made her feel good mentally and physically.It's not about perfection Over time, Hanna Kim fell in love with exercise. Hanna Kim Kim learned to take things slow and let go of perfectionism by accepting that she won't be able to stick to her regime 100%. By giving herself grace when she did eat more than her calorie budget for example, she was able to keep going on her health journey rather than give up like she had in the past."It's going to be a long-term investment, and everything that I do is ultimately going to make a difference," she said.She found that being consistent was more important than being perfect and she celebrated "small wins" along the way.

The subsea cables that underpin the internet are at risk of Russian attack.The West is seeking to defend the cables, but it's a tough task.NATO has a backup plan to reroute some data through space.For decades, a vast network of largely undefended subsea cables has underpinned the internet. It's looking more and more vulnerable.A series of recent mysterious cases of cables severed in the Baltic Sea, blamed by Western officials on Russian sabotage, has highlighted their exposure to attack.On Christmas Day, a Baltic undersea power cable and several telecommunications cables were severed underscoring the threat.Officials in Finland are investigating a Russia-linked tanker, that they say may have severed the cables by dragging its anchor for dozens of miles across the seabed.The incidents have sparked a race to safeguard the infrastructure, whose security many analysts say has been neglected.Planning a HEISTAt the forefront is a NATO-funded project: the Hybrid Space/Submarine Architecture Ensuring Information Security of Telecommunications, or HEIST.The initial test project is due to cost some $2 million, including $400,000 from NATO. It is being developed by academics alongside the satellite broadband firms Viasat and SpaceX.If tests are successful, countries and companies would then buy into the network to fund a much wider rollout.'Redefine the backbone of the internet'The core idea is simple: To use satellites to transmit some data, making the West less reliant on undersea cables."Our ultimate ambition is to redefine the backbone of the internet," said Gregory Falco, an engineering professor at Cornell University working on HEIST."Instead of requiring all of our data to flow through subsea cables (of which 95% of the internet is reliant on) we would like to enable an ecosystem of options," he said."While one may argue that submarine communication cables are very efficient, they are not very resilient to natural or human-made threats.""Overall, any measures to increase the resilience of our communications architecture is fundamentally needed. The multilayered approach of the HEIST program is a good start," Melanie Garson, Associate Professor in Conflict Resolution & International Security at University College London told BI.Backup and deterrentThe plan works by fitting existing cables with sensors to detect disruptions, either from sabotage or natural events and accidents.In an outage, they would automatically re-route the data via a network of satellites.It could act as a deterrent, giving hostile vessels less incentive to approach the cables in the first place.Falco said the tech would be tested in January. From there, the plan is to have "end-to-end functional capability" by December 2026, he said. Fiber optic cables on the floor of the Mediterranean Sea. Sybille Reuter via Getty images SpaceX already has its vast network of Starlink satellites beaming internet around the world to commercial customers and some militaries. But the service doesn't feature the rerouting concept HEIST is investigating.Neither SpaceX or Viasat responded to requests for comment from Business Insider.The threat to the cables is intensifyingIn the meantime, Russia poses a threat to the cables, and has a motive to damage them.Russia, analysts say, could seek to punish the West for its support for Ukraine by targeting crucial infrastructure like the cables.Business Insider in August reported that a secret Russian undersea sabotage unit, the GUGI, had been surveilling the cables, which analysts warned that the West is ill-equipped to defend.Space is dangerous, tooThough having two methods is better than one, satellites are hardly immune from disruption themselves.Space weather events and collisions with debris (including manmade "space junk") can damage satellites as well as attacks by rival powers like China.Russia, for its part, would likely target satellites if direct fighting were ever to break out between it and the US, experts have warned.In response, the race is on to defend satellite systems as well, with the Pentagon seeking to employ anti-jamming technology should they come under attack.Falco told BI a key part of the HEIST project ensuring the backup satellites themselves were secure, too.PrioritiesAnd there are formidable technical challenges.A combination of satellites and subsea cables has long been used for communicating highly sensitive data. However, figuring out how to reroute the data is a challenge on a different scale.Falco said that, at first, HEIST would need to focus on the highest-priority data because it would be impossible to transfer everything.Another computer science expert working on HEIST, Professor Henric Johnson of the Blekinge Institute of Technology, agreed that the challenge was substantial.He cited the complexity of integrating the technology into existing infrastructure while staying ahead of quickly evolving threats."Adversaries are continuously developing new attack vectors, such as exploiting supply chain weaknesses or leveraging advanced AI tools, which require ongoing updates and refinements to the system," he said.Johnson said that HEIST shouldn't be seen as a quick fix but as part of an ongoing process to secure Western infrastructure."It's important to acknowledge that security is a continuous process. HEIST is not a one-time solution but part of an evolving strategy to adapt to emerging risks," he said.NATO did not respond to a request for comment by the time of publication.

Brava House / MadeiguinchoSave this picture! Joo CarrancaArchitects: MadeiguinchoYearCompletion year of this architecture project Year: 2023 PhotographsPhotographs:Joo Carranca Lead Architects: Gonalo Marrote, Joo Filipe, Hugo Santos, Rui Peixoto, Sander More SpecsLess SpecsSave this picture!Text description provided by the architects. This tiny house on wheels, designed for an artist and her daughter, harmonizes with the serene beauty of a cork oak forest. The exterior is clad in charred Japanese cedar, providing a striking, durable finish that blends seamlessly with the natural surroundings. Large openings made of thermowood enhance this connection to nature, allowing for panoramic views and ample natural light. These openings create a seamless transition between the cozy interior and the lush outdoors, making the forest an integral part of the living experience.Save this picture!Save this picture!Save this picture!Inside, the tiny house is both functional and inviting. The living room, which can also serve as a sleeping area for guests, is the heart of the home, featuring versatile seating and expansive thermowood-framed windows that bring the outdoors in. A lofted sleeping area is accessed by an elegant staircase crafted from exotic wood, adding a touch of sophistication. Under the staircase and loft, the compact kitchen and bathroom are efficiently designed with birch plywood cabinetry, offering modern amenities and a clean, minimalist aesthetic. The Portuguese pine flooring throughout adds warmth and durability, enhancing the overall sense of coziness and comfort in this beautifully integrated, nature-focused retreat.Save this picture!Project gallerySee allShow lessAbout this officeMadeiguinchoOfficePublished on January 02, 2025Cite: "Brava House / Madeiguincho" [Brava Tiny House / Madeiguincho] 02 Jan 2025. ArchDaily. Accessed . <https://www.archdaily.com/1025024/brava-house-madeiguincho&gt ISSN 0719-8884Save!ArchDaily?You've started following your first account!Did you know?You'll now receive updates based on what you follow! Personalize your stream and start following your favorite authors, offices and users.Go to my stream

SUPRA* Pavilion / SO? Architecture and IdeasSave this picture! Oral GktaPavilionSuseong District, South KoreaArchitects: SO? Architecture and IdeasAreaArea of this architecture projectArea:40 mYearCompletion year of this architecture project Year: 2024 PhotographsPhotographs:Oral Gkta Lead Architects: Oral Gkta More SpecsLess SpecsSave this picture!SUPRA* *opposite of infra. Supra refers to what is above and infra to what is below.The dilemma between nature and urbanism has been a prominent topic for decades, particularly with the rise of discussions about the Anthropocene. Cities developed rapidly in the last decades, making the perpetual cycle of nature less visible in high-density urban areas. This change transforms the relationship between humans and nature, as understanding through seeing becomes harder.Save this picture!Save this picture!As newcomers to Seoul and Suseong, we've observed the human-nature relationship, noting that, unlike in Istanbul, natural resources like mountains, rivers, and winds are still tangible in Korean cities, despite technology taking precedence. Our project site, surrounded by high-density development, highways, water, and greenery, exemplifies this juxtaposition. The noise of passing cars contrasts with the serene lotus flowers floating on the lake, illustrating different experiences of time and change. Moreover, it is common in Korean architecture to use natural materials in relation to each other. Stones are paired with wood, mimicking their natural coexistence.Save this picture!Given these observations, we ask how one can have a moment of self-reflection amidst this dilemma. We propose a simple canopy that provides privacy in public spaces, allowing for relaxation. The canopy's materials and details create an urban interior feeling, offering privacy without creating enclosed, high-maintenance spaces. When it rains, SUPRA aims to make the movement of water visible, from the air to the soil. When it does not rain, SUPRA provides a space where people can be privately public, as described by Marshall Berman, intimately together without being physically alone.Save this picture!The theme of the biennial "relational field" underlies our design, when someone sits by a rock under a canopy during lunch break and has a moment of self-reflection, hearing the noises of the motorway while watching the drifting clouds. Save this picture!Project gallerySee allShow lessProject locationAddress:Suseong District, South KoreaLocation to be used only as a reference. It could indicate city/country but not exact address.About this officePublished on January 02, 2025Cite: "SUPRA* Pavilion / SO? Architecture and Ideas" 02 Jan 2025. ArchDaily. Accessed . <https://www.archdaily.com/1025166/supra-star-pavilion-so-architecture-and-ideas&gt ISSN 0719-8884Save!ArchDaily?You've started following your first account!Did you know?You'll now receive updates based on what you follow! Personalize your stream and start following your favorite authors, offices and users.Go to my stream

Quick robot modeled using the Random Flow addon in Blender.Shops:blendermarket.com/creators/blenderguppygumroad.com/blenderguppyPatreon:patreon.com/blenderguppy#shorts #b3d #blender3d #3d #3dmodeling #blendermarket #conceptartist #3dmodel #blenderaddon #3dmodel

In this video, I will show you how to bake details created by Random Flow into texture maps using Greeble Bake.More about the redo panel here: https://www.blenderguppy.com/add-ons/other-information/redo-panel Get these tools here:https://gumroad.com/blenderguppy https://blendermarket.com/creators/blenderguppy Become my Patron:https://patreon.com/blenderguppy Follow me:https://facebook.com/blenderguppy https://instagram.com/blenderguppy https://twitter.com/blenderguppy #b3d #3d #3dmodeling #3dtexturing #blendermarket #conceptart #spaceship

Project Files: https://www.patreon.com/CodeLikeMe/shop/shootlikeme-unreal-engine-third-person-258727 . Here is the Shootlikeme - Third person shooter project updated into unreal engine 5.5. ShootLikeMe is a project that I have been working on since 2020 and my goal was to create a third person shooter template project in unreal engine that is capable enough to create any kind of a third person shooter game you need. In this project, there are 13 different fully functioning weapons with all the sounds, muzzle flashes and damaging and can be used by both player and NPC AI characters.Weapons:- AK47- M16- MP5- Machine Gun- Uzi- M1870 bolt action rifle- Shotgun- Sniper- Pistol- Revolver- Crossbow- Flamethrower- Rocket LauncherApart from main weapons, there are 3 different grenade types- Grenades- Flashbangs/ Stun grenades- Smoke grenades- Regular grenadesAnd there are advanced AI behaviors implemented into NPC enemy character with support for multiple factions. That means, we can simulate a war between 2 or more factions with AI fighting both AI and player. There can be Ally and Enemy NPCs.Also there are searchlight systems, helicopters, traps, explosive barrels, alarms and many more features that you would need to create a complete game.You can watch and learn how each and every system is implemented from scratch following the free tutorial series I have published in my channel. CodeLikeMe Third-Person shooter series: https://www.youtube.com/playlist?list=PLNTm9yU0zou4HL7SAyIQoCqJRJ5QeQAl8 // ! https://www.patreon.com/codelikeme Patrons will have access to project files of all the stuff I do in the channel and other extra benefitsJoin this channel to get access to perks:https://www.youtube.com/channel/UClb6Jh9EBV7a_Nm52Ipll_Q/join Like my facebook page for more content : https://www.facebook.com/gamedevelopersclub/ Follow me on twitter : https://twitter.com/CodeLikeMe2 Follow me on reddit : https://www.reddit.com/user/codelikeme #CodeLikeMe #unrealengine #ue5 #indiegamedev

Nature, Published online: 01 January 2025; doi:10.1038/s41586-024-08286-zThe resistivity structure of Yellowstone Calderas crustal magma reservoir indicates that the magma reservoirs are not eruptible at present and that the locus of future volcanism has shifted to northeast Yellowstone Caldera.

Nature, Published online: 01 January 2025; doi:10.1038/s41586-024-08340-wThe temporal microstructure of the brain can multiplex distinct cognitive processes during sleep to support continuous learning.

Nature, Published online: 01 January 2025; doi:10.1038/s41586-024-08319-7An Arabidopsis long terminal repeat retrotransposon integrates de novo into regions occupied by centromere-specific histone variant, showing the impact of centromeric chromatin on transposable element-mediated rapid centromere evolution, with relevance across eukaryotic genomes.