Browsing: Obesity

Shrink Your Stomach With A Diet

Did you know that an ideal stomach size is highly correlated with your eating habits? The fact is, in the year 2014, about 39 percent of adults aged 18 years and over are overweight and about 13 percent are in the condition of obesity. How could this happen? The best answer to this is the implementation of unhealthy lifestyles.

There are various programs on the most profitable method to get an ideal size of your stomach at your home. Some people must have tried these matters to shrink their stomach, such as diet and exercise, but did not obtain the maximum results. The natural ways to shrink the stomach is the best step. The guideline on the best way to shrink your stomach quickly is to keep up a healthy diet. Regardless of the amount of activity you do, it'll all go to waste unless you additionally keep up an adjusted diet. Activity will help you dispose of stomach fat, however, keeping up a healthy and adjusted diet causes accumulated fat will decrease significantly and you will get the ideal size of the stomach.

When you go on a diet, of course, your calorie intake should be measurable. You can find this information by manual caloric value of the food consumed by the public, so you can choose which foods are suitable for your diet. The food consumed should have a high nutrient content, have a low calorific value, and the amount is enough to make you not feel hungry. If you have enough time to spare, then preparing food for your diet program is better, because when you choose those foods, you can take into account and learn the nutritional content, as well as the quantity that you will need. An important key to go on a diet is that you do not have to feel constrained, because you do not feel free to choose the food that you like. Liberate your mind to avoid the stress, so the diet program that you do will succeed. Think positive that your fat belly will disappear and turn into ideals.

Here are the types of food that are appropriate to run your program:

– Vegetables and fruits, because these foods have a high fiber content. Avoid eating fast foods or junk food, avoid eating foods that contain lots of sugar and high fat content.
– Wheat and brown rice, both of these foods have complex carbohydrates, so it will not be too fast to digest, serves to hold hunger pangs longer. The opposite of this, try to avoid foods such as rice and noodles, because the digestive process will run faster and your body will feel hungry quickly.
– Drinking sufficient water is the right thing when you go on a diet.

Furthermore, there are beverages that you should avoid to support this program, particularly soda / soft drink and alcohol. Soft drinks are known to contain high calories, but many of people like it because of the sensation of freshness and coldness acquired after they drink it. These beverages are not healthy according to the nutritionists, because the body will work hard to process it. When the body is no longer able to process excess calories, then obesity will happen followed by other disease. Similarly, if consuming alcoholic beverages in the long term will give you a bad effect on the body, because alcohol has a high calorie content and can lead to obesity.

Indeed many instant ways that can be done to shrink the stomach such as using chemical medicine, but if you do this way, the risk of side effects would be dangerous for you. Using the natural way is the best and healthy, although the effect was not as fast as using chemical medicine. The support from your family is also a very important thing, so it can motivate you to carry out this program with a strong spirit. Therefore, always keep your body's health, because your health is more important than wealth and appearance.

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Three Effective Ways to Manage Obesity

Obesity is constantly increasing among children, children and adults reaching epidemic proportions. In 2002, WHO described obesity as an epidemic. Studies based on obesity have shown that overweight or obese individuals have higher risks of developing harmful diseases such as stroke, diabetes, arthritis, respiratory problems, pregnancy complications, hypertension, heart problems and some forms of cancer. To avoid these life threatening diseases, the following are three effective ways to manage obesity if you are overweight or obese.

Have an idea of ​​your Body Mass Index

Body Mass Index (BMI) is used to determine one's body weight. It is calculated metrically and measured in weight divided by height squared. As an overweight or obese person, it is very important you have an idea of ​​your BMI so as to work towards getting a desirable weight. The following are norms of interpreting the values ​​of your BMI.

Less than 18.5 = underweight

18.5-24.9 = normal

25-29.5 = overweight

30+ = obese

The higher or greater your BMI, the greater the risk of developing serious health complications.

Eat low fat diets

The most effective and common treatment for obesity is eating nutritionally balanced and low fat diets. Most health-care professionals recommend diets containing 1200 to 1500 calories per day. Avoid foods that contain high levels of sugar and let your meals be balanced with 60 percent carbohydrates, 30 percent fat and 10 percent protein.

Also note that, eating heavy meals late in the night is not a good practice, it is important to eat on time. Also, avoid drinks with high level sugar or caffeine as they can increase the levels of calories in your body, and as much as possible, stay away from alcoholic drinks as they can have serious health treats.

Exercise regularly

Finally, one other effective way to manage obesity is regular exercise. Eating low fat diets alone may not help you to reduce your body weight. Regular exercise will help burn the excess fat in your body. Not only will it burn fats but it also helps reduce serious health complications associated with obesity. If you are a sedentary worker or an office worker, here are some tips for you; when you want to go up a storey building or come down, take the stairs instead of the elevator. Because walking down or up the stairs exercises your body.

When working in the office and you need to get a file, document or anything, do not send your secretary but rather walk and go get it yourself. Aside these, take time off during weekends and visit the gym or do a walk around. Also join keep fit clubs and participate in every activity.

By following these three basic ways, your goal of reducing weight will be successfully completed.

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Is Your Lack Of Sleep Making You Fat?

Tired of trying every new crash-diet in town? Frustrated because the last exercise fads did absolutely nothing to burn body fat? There is a possibility that even though you are doing everything else right, you're making one major mistake- not getting enough sleep!

Studies

According to a group of researchers at the New York Obesity Research Center at St. John's. Luke's-Roosevelt Hospital, although sleep-deprived people seem to burn the same amount of calories as the ones who are well rested, they consume around 300 calories more every day. These calories over time can easily turn into extra weight and body mass that will later become difficult to get rid of.

According to Mr. J. Catesby Ware, there is a connection between sleep and obesity. His collections and he have studied a large number of men and women and came to the conclusion that those who reported sleeping less weighed a lot more than their well-rested counterparts.

“We hypothesized that sleep deprivation's impact on hunger and decision- making would make for the 'perfect storm' with regard to shopping and food purchasing-leaving individuals hungrier and less capable of employing self-control and higher-level decision-making processes to avoid making impulsive, calorie-driven purchases, “said Mr. Colin Chapman, lead author from Uppsala University, Sweden (Daily Mail, 2013)

Another study published in the journal, Obesity , examined some men who were of normal weight after a night of total sleep deprivation. They were asked to spend and buy food items after giving each of them a fixed amount of money. The food items had equal number of high as well as low-calorie options. The study was also transported out again after the group had a good night's sleep and was well rested.

Prior to the experiment, everyone was provided with breakfast in order to reduce the effects of hunger on what they choose to buy. Despite the fact that the men were well fed, they bought food items with much more calories when they were sleep deprived than when they were well rested.

Other studies show that patients who are concerned with calorie intake and gaining weight try and maintain a healthy, normal sleep schedule

In short, sleep deprivation can be very harmful for your health. Here are a few reasons why –

Carb cravings

Chances of you reaching out for comfort foods like several cups of coffee, a bag of chips or chocolate filled donuts increases consider if you're not well rested.

Reduces metabolism

If you do not sleep soundly and refuse your body good quality sleep, your metabolism will not function properly and will be slower which will further aid weight gain

The author of Beauty Sleep and the clinical director of the sleep division explains why weight gain is caused due to lack of sleep and is related to two hormones – Leptin and Ghrelin. Ghrelin is the 'go' hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.

Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin. Which means why more ghrelin and less leptin lead to weight gain.

All these prove how important a role sleep plays in our lives. Further, a number of studies concluded that people who sleep for five hours or less are more at risk of acquiring weight-related diseases like type-2 diabetes.

Conclusion

According to experts most people need anywhere between seven to eight hours of sleep every night in order to not be at risk for weight gain.

So if you've been trying to lose weight and are currently seeing no results, make sure you get good sleep every day, keep a check on your snacking after a sleepless night. Avoid opting for unhealthy sweet and salty food items. Stick to your regular meals and exercise well. All this will not only ensure you stay healthy but will also help you sleep better and ensure your wellness.

So go ahead and catch up with your sleep. Your body will thank you for it later.

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Regain Health To Address Health Concerns and Obesity: Key to a Healthy Eating Plan

One of the largest health concerns that most developed countries experience today is obesity. This is simply saying it needs more awareness and education. It is not that hard to overcome this with some knowledge and just a little bit of will power. Most of the people in this situation are just oblivious or do not understand the facts, that this is possible only through changes. It is proven that the largest percentage of illness and diseases is food related.

Being overweight can lead to dramatic health complications such as type 2 diabetes and cardiovascular disease, which can become fatal later in life. Secondary to that, health concerns like hypertension and even osteoarthritis develop due to excess weight. For many people looking at quick fixes such as diet pills etc. this will be of no benefit. There are these health conditions associated with obesity and the best way to change it is with a healthy eating plan. Yes, it all begins in disciplining your attitude towards food, because correct food is mainly consumed as the body's fuel. In fact, even people who do not need to lose weight should consider a healthy eating plan.

Why? Because this helps them from developing metabolic disorders later on. If you start right with your food intake, then you need not worry about blood chemistry results later in your life. While most of your peers would complain of soaring blood sugar levels or high uric acid, you would still be eating any food you want. So, what is the key to a healthy eating plan? Here are some pointers worth considering that can lead to a healthy lifestyle.

• Choose natural food sources. Simple food, because it should mainly supply your body's needs for growth and repair. This would mean avoiding processed foods heavily laden with sodium, sugars and who knows what other additives. Preserved food like canned goods is also included and better be avoided. Although do not confuse this with fermented food. Include plenty of them to your healthy eating plan; fermented food has many health benefits. Preservatives are not suitable for human consumption, especially when ingested for a long period.

• Detoxify your body once in a while. This could mean fast for a day using home-made juice and fruits; however, prolonged periods of fast can cause electrolyte imbalance so be careful about this. Detoxification must also involve exercise because our body detoxifies when we perspire. Some sort of exercise is necessary every day, no matter how little; of course more is always better.

• Hydrate well. This is a must for any healthy eating plan. You can stuff yourself with food but water is primarily responsible for bringing nutrients to the cells. Drinking several glasses of water a day ensures better metabolism and digestion, although drink the water between meals and not with meals, especially hot meals. Food is useless when it is not properly digested and eliminated by the body.

• Drink alcohol moderately. The kidney along with the liver is responsible for filtering unwanted substances in the body. Most of the unhealthy substances you put in your body system is part of your choice. So, if you burden your organs with dangerous substances as well as alcohol, health consequences are not far behind. Although to have a glass of red wine with your meal is not only just enjoyable also of benefit. Red wine is known for its antioxidants benefits, as well a substance found in red wine called Resveratol that acts as a calorie restriction mimic.

• Educate yourself. Learn about healthy eating habits by checking the new food pyramid. Better yet, consult a dietician or nutritionist, as well there is lots of information available to help making better food choices.

Every person has a unique nutritional need based on her or his genetics and existing lifestyle. Here, a sound healthy eating plan begins by understanding your needs and your body. Listen to your body, take note of the reactions from your body, because no one else knows your body like you do. Aside from proper food intake, improved wellness is a certainty when pursuing an active lifestyle. You feel stronger and more energetic when you exercise. Couple a good workout program such as walking before breakfast with a healthy eating plan and you will see results in a short time. For being consistent with your good habits your body will reward you for it. Transform your life by feeling good inside and out. Start today and enjoy a new life, you'll most likely wonder why you have not started sooner.

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Is Sugar Making You Fat?

The study of weight gain, weight loss and obesity is a mine-field of junk science, uninformed opinions and scams. The amount of misinformation is overwhelming. You have to skillfully identify reliable sources and untainted studies.

The common belief that people get fat mainly because they eat too much is today facing a strong challenge, backed up by good scientific evidence. The evidence points more to what we eat rather than the amount.

Some fat and obese people are bewildered by their increasing weight gain, because they feel they do not really eat more than the average person. Some even consciously reduce the portion sizes of what they eat but still gain weight.

There is a growing community of health scientists, nutritionists, and healthy eating advocates, that now believe that the over consumption of sugar is the fundamental cause.

For many years we have been told that we get fat from eating foods with a high fat content. Therefore to avoid getting fat, the advice has always been to cut down on the consumption of fatty foods, particularly meat.

Many popular diet plans were created from this promise, with questionable degrees of success, but mostly failure. New research claims that the over consumption of sugar is the real cause of the epidemic of weight gain we are seeing in most of the developed world.

Corn sugar is targeted as the main source of this worldwide problem. A major voice in the campaign to get us to reduce our intake of sugar is Dr. Robert Lustig. He calls this fructose from corn, “poison”.

His eye-opening expose, “Sugar the Bitter Truth”, has been viewed over four million times on YouTube. His argument is both compelling and alarming. In this presentation he quite convincingly follows the obsession pandemic back to ubiquitous use of fructose from corn in fast foods, pre-packaged foods and drinks.

Reputable food scientists worldwide are in agreement with his findings.

I watched this video a few times and I took a closer look at the contents listed on the labels of many foods in the grocery. Almost all processed foods on the shelves have fructose corn syrup as an ingredient.

The evidence that this excessive consumption of sugar is the main cause of the dramatic evolutionary change in our physical appearance is hard to refute. Both short and long-term studies show clear links between the preponderance of sugar in our diet and the large protruding stomachs that are now the norm.

The food industry as a whole seems quite relevant to publicly acknowledge its major role in the cause of this “pandemic” (as Dr. Lustig calls it).

Some in the anti-sugar camp claim that the processed food industry veterans have known about this problem for years and carefully covered it up to keep making their huge profits. They put their greed ahead of public health.

You must watch Dr Lustig's video. He is an academic, and you could get a bit lost when he gets into the heavy scientific details, but stay focused and watch it a couple of times. This is a wakeup call for all of us.

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5 Leading Causes of Obesity

Overweight or obesity can be described as a very unhealthy accumulation of body fats. The excessive disposition of body fat leads to many health complications and even reduce the life expectancy of affected people. Obesity is measured in terms of body mass index which is obtained by dividing your weight by the square of your height. A body mass index in the range of 25-30 Kg / m2 is considered overweight, but if your BMI is more than 30 Kg / m2, it indicates that you are suffering from obesity.

Clinical trials and scientific studies have confirmed that obesity is linked to various health issues like osteoarthritis, type 2 diabetes, heart disease, obstructive sleep apnea and certain types of cancer. In 2013, obesity has been classified as a disease.

Obesity is mainly caused by excessive intake of food energy, sedentary lifestyle, genetic or endocrine disorders, medication side effects, psychological issues or any combination of these factors. Top five causes of obesity can be described as follows:

Excess Intake of Food : Our body is supposedly to store excess food energy as fat. If you are unable to resist your temptation for favorite delicacies, particularly fad-laden fast foods and sugary beverages, there can be no respiration from obesity. Overeating has always been associated with wealth and fertility, but nowdays people are getting addicted to highly processed and unhealthy food. People's eating behavior may be influenced by several factors like emotional stress, availability of food, desire to enjoy some snacks while watching TV, depression, reliance of packaged food and many more.

Sedentary Lifestyle : Innovation and technological advancement have paved the way to modern civilization, but our innovations and technologies are designed to help us lead a comfortable life. Our body is not designed to lead sun an active life, but we are using cars, escalators and even remote control devices to cut down our physical activity. Physical activity or exercises are essential to maintain your health and well-being. If you are added to computer games or enjoying your favorite past time activity while sitting in the cozy chair and gulping colas, obesity is bound to occur.

Medical Conditions : Disorders in the endocrine system is the third most common cause of obesity. Certain health conditions like Hypothyroidism, Cushing's syndrome and depression may cause obesity. Thyroid is a hormone which is very essential for normal metabolism. Any deficiency of this hormone slows down the metabolism and people start accumulating fat.

In Cushing syndrome, excess amounts of cortisol is produced which leads to fat deposition. It is well-known that certain weight-gain occurs during the pregnancy. Avoiding breastfeeding or leading inactive lifestyle after delivery can make you obese. Certain medications, particularly steroids, anti-hypertensive, anti-depressants, antipsychotics and anti-seizure drugs are known to cause weight gain.

Psychological Distress : When people suffer from any deep rooted emotional trauma, they try to release their emotional stress by overeating. Many people overeat when they confuse the psychological void with hunger. Several research studies and clinical trials have established that fact that psychological problems lead to eating disorders. Depression is a well-known psychological problem when people indulge in over eating.

Inherited Genes : If your parents are obese, you are more likely to develop obesity. Genetic susceptibility is another very important cause of obesity. Bardet-Biedl syndrome and Prader-Willi syndrome are classic examples of genetic susceptibility, but behavioral aspects may be more important than genes. There are 56 different genes that relate to obesity phenotypes.

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Diet, Support, And More: How to Prepare for Weight Loss Surgery

After scheduling weight loss surgery, patients often have questions and concerns about the impending procedure. Your team of healthcare providers will give you specific instructions about what to do to prepare for the operation. Follow physician recommendations carefully to minimize the risk of complications and to ensure that you get the best results possible.

Losing Weight

To slim down after surgery, you will need a strong resolve to stop unhealthy eating habits. Many doctors recommend that patients drop a few pounds prior to surgery. This directive can be an effective way for health care providers to gauge overall commitment to a lifestyle change that will result in improved health. Your doctor may suggest that you lose between 15 and 30 pounds before scheduling your procedure. People who lose weight preoperatively often lose more during the post-op period. Weight loss prior to the procedure often shortens the time you will spend in the operating room, also, because surgeons can perform the procedure more easily. Losing weight also reduces the risk of complications.

Quitting Smoking

Doctors will urge smokers to quit prior to surgery. Smoking cigarettes not only causes serious long-term health issues such as emphysema and cancer, but it also makes it more likely that complications will occur. Patients who smoke are more likely to develop pneumonia after undergoing an operation.

Improving Diet

Health care providers typically refer patients to a nutritionist for dietary counseling. You will learn information about making healthy food choices, serving yourself smaller portions, and taking your time to eat. Making dietary changes prior to the procedure can make it easier to adapt to healthier eating after it is finished.

Psychological Evaluation

Overeating and compulsive eating usually leads to obesity. People who engage in these behaviors often have psychological issues connected with them. To make permanent and positive diet changes, you may need to explore what led you to overeat in the first place. If you do not understand and resolve these psychological issues, you may not be able to overcome the behaviors after surgery. A psychological evaluation can help you learn about what motivates your behavior so you can make positive changes.

Seminars and Support

Many surgeons offer seminars designed to educate patients about what to expect from weight loss surgery. Attend these seminars so you know your options, and you are ready for typical issues. Your physician may also provide opportunities for participation in support groups with other patients. Sometimes seminaries and other educational opportunities are required for preapproval from the surgeon and insurance plans.

Learning about Liquids

After weight loss surgery, you will have stringent rules about drinking liquids with your meals. You will not be able to drink beverages until at least one hour after you finish a meal. If you drink with a meal, the liquids could cause food to move through your stomach too quickly, which may cause excess hunger. Drinking may also fill up your stomach too much, causing you to become malnourished or dehydrated because you are not eating and drinking correctly. Therefore, learn the rules about liquids and beginning getting used to waiting to drink after meals.

Follow recommendations for weight loss surgery to ensure that your recovery is fast and successful.

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Fat, Big, Humongous

Fat, big, humongous, huge, it goes by different terms but it basically reflects to one and the same thing Obesity. What is obesity? OK, we know this term has been around for quite a significant period of time for everyone not to know what it is. But what we are looking for is the meaning of obesity in the framework of our present-day society. How does our society look at obesity and how it affects the lives, thinking and attitude of obese people?

Obesity, in simple terms means having too much body fat, Period. We can take on more scientific definitions like an abnormal accumulation of body fat, or a body mass index (BMI) of 30 or higher, but it still boils down to one simple meaning. In most cases, it means having too much body fat.

When we talk about obesity, we are not simply referring to someone whose weight is about 10 lbs. more than his ideal weight based on his / her height. Normally, a 10 to 20 lb. difference between ideal weights as against the current weight qualifies someone as overweight yet not obese. When we talk about being obese, we are talking about excess baggage of 30 lbs. or more.

The most common way of determining obesity is via the BMI (Body Mass Index) calculation. This method follows a certain formula wherein the body's weight in kilograms is divided by the square of the body's height in meters. If your BMI admits 30, you are automatically considered obese and if it breaks the 40 point mark, then you are someone called morbidly obese.

Another important aspect that we need to focus to be able to understand obesity is the influence of society in its prevalence. And we are talking here about society in general and not just the people in it. Society is not just about its people alone. You have the system and the structure in itself though people comprise more than half of its existence.

More importantly the education system needs to extend its efforts in battling obesity from within the classroom up to the nutritional values ​​that each state public school canteens are selling to our students.

More than what we are teaching these students, the things that they consume in those canteens would eventually decide how these students would aesthetically grow. It does not make sense if we continue telling these young people to shun away from fatty, unhealthy foods when all they see and find on our camp cafeterias are the exact same thing we ask them to avoid.

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Obesity Is a Bit of a Buzz Word in Modern Societies

Obesity is a bit of a buzz word in modern societies. Obesity is the condition that occurs when a person eats more energy than they use. When we consume more energy than we burn, our body stores the excess as fat. A certain amount of fat is healthy and necessary; it helps to cushion and protect internal organs for instance but an excess of fat can be life threatening and be a pre-curser to a plethora of devastating diseases.

Obesity is also a worldwide epidemic with America, Europe and Australia leading the way. The connection between increasing wealth and lack of health is oddly consistent; it seems the wealthier a country becomes the greater the likelihood of obesity within its population. Obesity figures are set to continue to reach staggering heights throughout the world.

One of the largest health consequences of obesity is diabetes which exists in two types; type 2 diabetes is the repercussion of unchecked obesity. If your BMI (body mass index) exceeds 30 then you are classified as obese. The risk of developing type 2 diabetes increases in correlation to a person's BMI. One of the key reasons why type 2 diabetes develops in obese people is that the abdominal fat stored in the body becomes inflamed; the body produces an inflammatory response and as it does so the body becomes less receptive to the influence of insulin. People then become insulin resistant which is one of the key generators of diabetes. If you have a lot of fat stored around your waist or stomach, your chances of developing type 2 diabetes are increased because abdominal fat is one of the most dangerous forms of fat to have.

Type 2 diabetes naturally occurs in many people over the age of 40, but the rise of obesity rates has lead to even younger people being diagnosed. Fortunately type 2 diabetes can be reversed with a combination of exercise and healthy eating. Whether you are slim, overweight, and obese or previously diagnosed with type 2 diabetes, it's always possible to prioritize health with nutritional eating and plenty of vigorous exercise. Used in conjunction, these 2 methods promot positive health.

It's also possible to reduce the risk of contracting diabetes, even if you are genetically predisposed. One of the best ways to do so is to keep your weight within a healthy BMI range, which typically falls between 18 and 24.

A few ways to eliminate excess weight include:

– Drinking only water which has no calorie content
– Keeping a food journal and recording where you slip up; perhaps you have a weakness for chocolate or fried chicken?
– Keeping a record of portion size, how active you are and how varied your diet is; an online or mobile app such as my fitness pal can help you keep track
– Resist the urge to buy calorie laden snacks; if they are not around you'll be less tempted to eat them!
– Exercise for at least 30 minutes every day and build up a sweat

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Simple Ways to Overcome Obesity

Obesity afflicts a large percentage of us and has been linked to health conditions like high blood pressure, type 2 diabetes, back pain, cardiovascular ailments and stroke. Sticking to a well devised and balanced diet plan while making sure that we get some exercise as a part of our daily routine are some of the best ways to start losing weight.

Upon losing weight, the feel good factor is greatly enhanced while one gains enthusiasm towards life. Losing just a little weight makes us confident about our appearance, as our clothes fit well and we regain self-assurance to be in situations that involve interaction with strangers. Losing weight ensures that one would not be self conscious, even if he has to appear before an audience or be in a scenario where one is required to be on a stage or at a podium. While making people slimmer and more motivated, losing weight lets us put our focus on everyday activities and this helps us reduce everyday stress. We stop looking upon food for comfort and reach out to people by being more outgoing.

People are often on a lookout for easy ways to lose weight. While there is no miracle solution or a faster way to lose weight, if one plans to lose some weight and make sure that it holds off, it may call for some lasting changes in diet and practices of physical activity. One should carefully access the daily routine to recognize patterns in eating behavior, as this helps understand the areas where changes should be bought about. We could start by replacing high calorie meals with healthy snacks, like substituting ice creams for fruit salad, avoiding fried or sugary foods and maybe replacing sugar with natural sweeteners. By making sure that our goals are realistic, we insist that they become more achievable and are more beneficial for us. Drastic changes in lifestyle can be difficult to maintain over time. Instead of figuring out the fastest way to lose weight, we should work on taking simpler measures that are beneficial for our health in the long run and help us lose weight while maintaining a more slender appearance.

Natural sweeteners assist in weight loss and are an ideal replacement for sugar as they as they substitute empty calories for vitamins and nutrients. With a low glycemic index, they often have a negligible effect on our blood sugar levels, making them all the more useful for people suffering from medical conditions like diabetes. Some natural sweeteners like Stevia are known for their elite health benefits, including stabilization of blood sugar which enables people who are currently insulin dependent to always not require treatment for diabetes. Alternately, Stevia lowers blood pressure and has anti-viral properties.

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The Best Nutrition Plan for Fat Loss

What's the Best Nutrition Plan for Fat Loss?

As you may or may not know (if you do not know, this article is exactly what you need), the major of fat loss occurs in the kitchen. You're welcome to run and run and run until you can not run anymore (this post explains why that is not efficient though), but if you're not eating correctly, you will not see the fat loss results you want to see. Even if you're eating all healthy foods, you STILL might not be seeing the fat loss you want to see. Why is this? It has to do with macronutrients. While eating healthy foods is a good start, at some point, you'll have to move to a more precise diet to really get the level of definition you might want. This article will explain in detail why fat loss occurs and the nutrition plan should follow to achieve it.

A Quick Overview of Fat

Fat serves many purposes in the body, but the main function of fat is as an energy reserve. Fat is an efficient source of energy because it stores over two times the calories per gram that carbohydrates and protein do (9 cal vs 4 cal, respectively). The average lean adult stores enough fat to sustain life for over two months.

Why Does Fat Loss Occur?

Fat is primarily stored in adipocytes, which can take up or store fat depending on energy levels. Energy levels are determined primarily by food intake. When energy levels are high, fat tends to stay inside the adipocytes. When energy levels are low, such as when fast or during exercise, insulin levels drop, and epinephrine levels increase. Epinephrine causes the fatty acid to be released from the adipocyte.

The resulting faty acid then goes through a long journey through the body through various processes and cells. If you're interested in learning more about the details of that, check out “The Physiology of Fat Loss” by Dr. Len Kravitz on Google. If you're more interested in how nutrition leads to fat loss, continue reading.

The Fat Loss Nutrition Plan

There is a lot of debate about the right nutrition plan for fat loss. The hard part about it is that it varies from person to person because there are so many variables involved. Your exercise, daily activity level, age, and gender all play a part in how you should structure your fat loss nutrition plan. The most important thing to remember is that no calculator or formula will give you exactly what you need. Your body is unique and every formula will require some tweaking. This is something only you will be able to figure out. Luckily, I'll provide a great place to start right now.

In my personal experience, with clients and with my own body, I've found a lot of success with a macronutrient ratio of 40% Fat: 40% Protein: 20% Carbs. I'll go into a little more detail in a second, but I want to reiterate that this should be used as a starting point. It's likely you'll have to adjust the ratio to find one that works for your body.

When it comes to the 40% Fat, I make sure to incorporate a lot of mono- and saturated fats because these have been found to increase testosterone. I also include polyunsaturated fat. If you're a woman, this is obviously less important for you, so you can stick to leaner meats with less saturated fat. Trans fat should be avoided at all costs.

The 40% protein can be basically any kind of protein your body can tolerate. Whey protein is my preferred option. For some people, Whey concentrate can be harder on the stomach, so Whey isolate should be substituted. If you're trying to avoid dairy, egg or pea protein is a great option. I would strongly recommend investing in protein powder, as getting 40% of your total calories strictly through food will be a challenge (plus it's expensive!). Protein powder is cheap, effective and makes reaching your protein goals simple.

The 20% carbs are the smallest part of your diet, but the most complicated part to deal with. When it comes to fat loss, keeping your blood sugar stabilized is super important, but having enough energy to get a killer workout and recovery is also important. I avoid starchy carbs like sugar (including fruit) without it's before or immediately after my workout. Starchy carbs spike blood sugar levels, which is helpful for energy and recovery. If you eat a lot of starchy carbs, then do nothing, it's likely your body will store the glucose as fat. Pre- and post-workout I eat starchy carbs, the rest of the day I stick to non-starchy carbs like veggies and other high-fiber foods. A good rule of thumb that I follow is to stick to foods that have a starch: fiber ratio of 3: 1 or less. For example, a serving of broccoli has 6g carbs and 2g of fiber. This is a 3: 1 ratio, which would be acceptable to eat any time during the day.

What To Do If This Ratio Does not work?

There's a pretty good chance that this ratio will stop working for you at one point or another. Like I said earlier, a lot of things go into finding the right ratio of macronutrients. If you begin to feel like you do not have enough energy to get a good workout, you may need more carbs. If you do not feel like you're progressing because you are not recovering quickly enough, you may need more carbs. I would not lower your carb intake any less than 20% as this could lead to hormonal imbalance and a screeching halt in your fat loss.

When it comes to changing your ratio, make small changes. Do not adjust any greater than 5% at a time. For starters, if you increase your carb intake by 5%, lower your fat intake by 5%. Monitor your progress for a couple weeks, if you see success just stick with it. If you still do not see progress, make another small adjustment.

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Getting A Flat Stomach Is Much Easier Than You Think!

Do you envy looking at others with a flat belly and immensely hate yourself when you look at yours? Stop frustrating yourself with such jealous thoughts instead start doing something which can help you achieve a fat-less stomach. You must be thinking that burning fat of your belly is one of the hardest tasks on this planet. But the real fact is it is not at all so; rather the work is far easier than you think it to be. Prepare your body in such a way that you never run out of confidence while putting that smart pencil skirt in your office or an attractive swimsuit while relaxing on the sea beach.

Change Your Food Habits Today!

Changing your food habits can really help in losing extra pounds of your stomach but you must make sure you shift to only healthy foods saying big 'no' to all junk foods and fat providing food items. It is literally not possible to lose belly fat overnight but eating healthy can greatly help in gaining your long desired body shape with time.

• Avoid canned or packaged carbohydrates and stop relying on white bread, cakes, white pasta, cookies etc.

• Increase your dependence on fresh vegetables and fresh fruits but keeping fat gaining stuff like banana, nuts, potatoes, etc. at a distance.

• No matter how much painful it is for your taste buds if you want to cut the fat off your stomach you must almost stop consuming ice-creams, sugar, puddings, chocolates etc.

Work Out and Stay Fit!

There is no alternative to physical exercise when it comes to achieving a flat belly which would be a reason of envy for others. If you are determined of not letting any chance gaining fat on your stomach you have to perform abdominal exercises. Burn belly fat through cardio workouts like running, jogging, cycling, lifting moderate weight, crunches, sit ups and multiple other exercises. Swim on a regular basis since it can do wonders to your tummy shedding off excess flab that that part of your body. Move your body as much as possible like utilizing work breaks by walking on the lawn, climbing staircases instead of using escalators or lifts and cleaning house with brooms and mops keeping vacuum cleaners away.

Shun Bad Habits and Addictions

For better results in the short time, you have to shun addictions like consuming alcohol, sleeping pills etc. Alcohol contain high levels of calorie which can bring fat around one's belly so it is a must that you consume the least amount of alcohol or no alcohol at all. Many people have bad habits like skipping meals and having large quantities of food at one go. This will lead you to gain unwanted flabs and make your body look out of proper shape and size.

If a person goes on following wrong steps or methods, he or she will end up pushing all his or her endeavors in vain. Losing fat of one's stomach is not at all a hard task.Just by following simple nutritional tips, fitness motivations, and appropriate exercises one can soon get into proper shape with a flat belly.

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Obesity: Silently Fuels Complicated and High-Risk Diseases

Many people have huge concerns regarding obesity, particularly a cosmetic or lifestyle, but, really – the actual concern should have to be the health problems it makes an individual prior to. In a nutshell – being obese means you are most likely to have complicated health problems. Therefore, take obesity as a very serious health concern, otherwise your life would be at stake.

Fat is usually not bad as long as it remains in healthy proportions, but once it crosses that barrier and surpasses abnormally high and unhealthy proportions and makes your body really heavy – that should be considered as the cause for concern. In other words abnormally high and unhealthy proportion of body fat, which is usually considered as overweight or obese condition – in real terms, is immensely harmful and if left unchecked creates havoc inside your body by silently fueling several very complicated and high-risk health conditions . Therefore, obesity is nothing but a complex disorder associated with several complex issues.

Facts and Figures about Overweight

Obesity is one of the leading risks for global deaths. According to WHO, around 3.4 million adults die each year as a result of being overweight or obese. WHO's global estimates reports around 2 billion adults as obese. Overall estimates projects that more than 10% of the global adult population is obese.

What causes Obesity and Overweight?

The prime factor of obesity is energy imbalance between calories consumed and calories spent; in other words, eating too many calories and not spending much (not getting enough physical activity). If you take the continuing scenario across the globe, you can find an increased intake of energy-dense foods that are high in fat, and then lack of physical activity as a result of increasing sedentary nature of work. In addition to this, body weight can be the result of environment, culture, socio-economic status, genes, behavior as well.

Diseases and Drugs

Sometimes medical conditions and drugs may lead to obesity. The drugs like antidepressants and steroids may make an individual gain weight. The health conditions like polycystic ovary syndrome and Cushing's disease may also cause obesity.

Health Risks Associated with Obesity

If you know the complicated risks that obesity carries, you would never allow yourself to grow fat. If you are obese, remember the following risks are always associated with obese people:

By increasing the risk of esophageal, uterus, breast, colon, kidney, pancreas, gallbladder, thyroid and other types of cancers, obesity endangers your life.

Obesity makes you prone to high blood pressure (Hypertension), diabetes, coronary artery disease and other chronic diseases.

The other health problems that are associated with obesity include liver & gallbladder disease, respiratory problems & sleep Apnea, high cholesterol levels & high levels of triglycerides, Gynecological problems (abnormal menses, infertility), Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

How to Prevent Obesity?

To prevent obesity, your purpose should be maintain ideal weight or else, if you are obese, then you should diligently follow the following steps, which are equally beneficial for maintaining ideal weight and reducing weight.

– Avoid fat-rich and sugar-rich foods
– Eat foods that are low in fats
– Avoid stress, boredom and frustration
– Reduce the amount of alcohol you drink
– Avoid a sedentary lifestyle by increasing your activity level
– Increase physical activity and avoid sedentary lifestyle
– Perform aerobic exercise
– Do not use lifts, escalator, rather use stairs
– Know the differences between bad fats and good fats and also bad carbohydrates. Minimize consumption of fast food and snack foods.

A doctor is the best source to tell you whether illnesses, medications, or psychological factors are contributing to weight gain or making weight loss hard. Always talk to your health care provider before starting any exercise program for weight loss.

Are you aware of the Hidden ingredient that you consume frequently, but unaware of the fact that it fuels Obesity, Let us find out what it is:

This ingredient is the predominant cause of ultra-modern obesity epidemic and manufacturers have begun to use it instead of other old-fashioned sweetening agent because it is sweeter than the old-fashioned sweetener, it has longer shelf life, it is cheaper, it contains 14 % more sweetening power and mixes well with other foods as well. The hidden ingredient is High Fructose Corn Syrup (HFCS). It contains excess fructose, which is metabolically disrupted, not good for your liver. It behaves more like fat in the body rather than sugar and gradually fuels obesity.

It has become the major sweetener in jams, ketchup, salad dressings, processed foods, ice-creams, jellies, bread.

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Top Home Remedies for Obesity

We live in the world of abnormalities; here Obesity can be termed as a disease. Obesity & overweight that historically turns into an obsession can be a great hindrance in the way of enjoying life. Even people are dying by suffering from this illness. It enhances the chance that heart disease, diabetes, and high blood pressure might affect you. However, the good news is it can be procurable. Naturally, people will always go for easy solutions to avoid complex surgeries & bitter medicines. Let's have a glimpse on some home remedies for this concern problem –

Physical Exercise:

This is the most effective way of fat burning, but most people are related about this matter. Let's think it in a different way; buy a new pair of joggers or you can wear a Tracksuit, it will increase your enthusiasm on the first day, go for a walk or glance jogging, breathe in the fresh air, & embrace the cold breezes while you exercise. Soon you will feel you are enjoying nature rather than exercising. Start slow & gradually increase the methods of your workouts. If you are not getting enough time, try out home, exercises or you can join a gym.

Ayurvedic Methods:

If you are searching for the most easy & convenient, way of losing weight you might have some interest in Ayurvedic methods. From ancient times, people are taking lemon juices mixed with honey & black pepper for weight reduction. The Normal procedure is to drink it on an empty stomach everyday with warm water. Another Ayurvedic herb triphala powder is also very useful & it has no side effects. Apple Cider Vinegar, Aloe Vera, Green Tea, Cayenne Pepper, & Curry Leaves are also the essential ingredients for Ayurvedic drinks. Proper ways of preparing is very important for better result.

Food Habits:

Healthy & sufficient food habits, maintenance can be an effective measure of obese people. Green leafy vegetables, Carrots, Tomatoes & Cabbages should be compulsory in the diet plan. It is a good practice to avoid foods high in fat and sugar. Do not just forget to eat lots of salad & drink lots of water. Finger millet is perfect nourishment for the stout, in light of the fact that its assimilation is moderate and because of this, the starches take a more drawn out time for assimilation. Green mint with some straightforward flavors is a very good choice for dinners. Mint tea additionally makes a difference. Mint is exceptionally useful in getting in shape.

Homeopathic Remedies:

Round about 189 remedies in homeopathy is available for obesity. Case history of a patient is very important when consulting with a homeopathic specialist. Antimonium crudum, Calcarea carb, Cinchona off, Lycopodium, Calotropis Gigantea, Phytolacca berry, Ignatia, Staphysagria, Coffea cruda are the names of the common treatments. Homeopathy helps you getting in shape as well as it enhances your metabolic framework. Obesity is not a curse, but disappointment may be. So do not just follow others, set your own rules & live your life.

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Is Your Work Environment Making You Fat?

So you diligently work on your health and fitness, exercise regularly, stick to your diet plan and try get the right amount of rest to maintain a balanced, healthy lifestyle, and drop some extra weight in the process.

And then along comes … another study.

Scientists have found yet another way we get fat and overweight – as if there were not enough already. It seems that if we are exposed to environmental light for long enough (the kind we get in the modern offices, work spaces and homes) it can trigger our bodies into becoming less efficient at burning energy, with the inevitable result of storing more fat.

The study, reported in the Proceedings of the National Academy of Sciences of the USA (or PNAS) states that “Increased light exposure has been associated with obesity in both humans and mice”. It suggests this happens because our circadian rhythm (the natural rhythm in our body that controls physical, mental and behavioral changes over a 24-hour period, regulated mainly by light or darkness) is disrupted, which results in our bodies not expending as much energy as they would normally do, which promotes weight gain.

They specifically highlight the correlation between this study and weight gain: “Disruption of circadian rhythmicity is associated with obesity and related disorders, including type 2 diabetes and cardiovascular disease”

It's all about Mice and Men

The study explains that this behavior was not noticed when mice were exposed to artificial light for a set number of hours over a 5 week period. The results clearly showed that the mice were exposed to the light the longest had a 'significantly higher fat composition' even though the diet was the same for mice that were exposed to this type of light for a reduced time.

It sees the problem with being exposed to environmental light for prolonged periods is that our body's natural rhythm gets confused. This 'confusion' leads to weight gain as a direct result of our bodies starting to use less energy, rather than other factors such as an increase in our appetite, or feeling we need to moderate physical activity.

To get a bit more technical, this decrease in energy burn by our body was thought to be down to the light adversely affecting the activity levels of brown adipose tissue (BAT) – a tissue in the body which plays an important role in converting energy from food into heat. So basically the more light we are exposed to, the less efficient this tissue worked, resulting in our bodies converting less energy. And we all know what the body does with unconverted energy from food – it conveniently stores it for later … mainly around the belly. As fat.

So what does this mean for us in real terms? Well, if nothing else, it's a good stimulus to get us off but butts for a start, and get out more into the natural light and into nature. At the very least this will get us physically moving. How much exactly this exposure to artificial light adds to your waistline is difficult to say, but one things for sure – sitting around any environment with artificial lighting for long periods of time can not be healthy for anyone's body, anyone's mind, or anyone's soul .

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