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Jan 23

How to Lose Weight Without Starving (or going crazy!)

Starving yourself in the hopes of budging the scale and shifting a few pounds might seem like a good idea, but theres a catch. The more you starve yourself, the more stubborn your fat stores actually become!

The reason for this can be traced back to our ancient ancestors, who, living without the convenience of drive-thrus, often didnt know when they would eat again. As a result, the human body evolved to hang on to fat reserves to prevent our energy stores running too low and boost survival. Its all self-preservation, really.

The bad news is this evolutionary safety-switch is still in effect, which means a different approach for effective weight loss is in order. The main problem with starving yourself is not that you wont lose weight, you will, its the fact its not sustainable (or healthy).

The good news is that the answer to this weight loss conundrum is simple eating foods and following strategies that ignite your metabolism and leave you feeling full and satisfied. You CAN lose weight safely, and effectively without staging a standoff on calories or eating a single rice cake, just follow this simple advice.

Theres a reason its called breakfast. While youve been sleeping, your bodys been fasting without food for 8 hours, your energy reserves are running on fumes and your fat-burning metabolism has slowed to a crawl. Now is the best time to kick-start your body into fat-burning mode.

Before we reveal the breakfast-table winners, heres what to avoid: donuts, bagels, danish, muffins, waffles and buttered toast (white). Loaded with simple (refined) carbohydrates, these foods send blood sugar levels soaring before shortly crashing leaving you unfulfilled, irritable and ravenous.

Instead, keep your blood-sugar levels stable with foods like eggs on toast, a fruit salad topped with low-fat (Greek) yogurt, muesli or a bowl of oatmeal with assorted fruits and honey. Lack of time in the morning isnt an excuse either. Heres a set of no-mess, no-fuss options when youre in a rush:

When it comes to noshing on the right foods for weight loss, to separate the winners from the losers stick to the GI scale (glycemic index). High-GI foods are broken down quickly by the body and deliver a short, sharp burst of energy.

Low-GI foods take longer to break down, keeping you feeling fuller for longer. Trade in your white bread, rice, pasta and rice-based crackers for Low-GI whole grain/wheat alternatives. Same goes for potatoes; swap white for sweet just dont eat too much! Alternatively, going low-carb is a sure-fire way to lose weight fast, just go slow to minimize cravings.

If you feel too restricted on your new eating plan, youre not going to enjoy it, which is why its occasionally good to indulge (sensibly) in your favorite foods. Have the belief that losing weight means cutting out your favorite foods forever and you might fall of your new plan completely. The most important thing is have fun, so have that slice of pizza just not the whole thing!

Back away slowly from the soda and no one gets hurt. Loaded with sugar & empty calories, downing just one of these diet-destroying drinks can easily ruin an otherwise healthy day. This is no exaggeration, either. Just take a look at the image to the right. If thats not enough to get you to re-think how you drink, consider the fact that sugar is the leading culprit for unwanted fat gain and can lead to diseases, including diabetes and heart disease scary stuff!

Having a water bottle on hand at home or at work will give you something to sip on and keep your mind off the vending machine. Add in things like fresh lemon/lime juice and mint for extra flavor. Remember, thirst is often interpreted as hunger so stay hydrated; youll feel fuller without any sense of sacrifice. The same principle goes for alcohol although the odd glass of wine or low-calorie beer wont hurt.

In addition to 3 healthy, nutrient-dense meals you should have every day, youll also want to have an assortment of healthy snacks on standby when youre feeling peckish. Pastries and cookies dont make the grade here.

You want snacks that contain protein, complex carbohydrates and healthy fats. Nosh on healthy grab-and-go options like low-fat yogurts, fresh/dried fruit, a handful of mixed nuts, avocados, small tins of tuna/salmon or a couple of whole-grain crackers with cucumber and turkey slices. Youll feel full, have energy to burn and control your hunger, making it easier to eat healthy when meal time rolls around.

OK, we know its not technically a food rule, but its important to realize howgetting active can allow you to eat and enjoy more while still losing weight. A great way to understand weight loss is to think of your body as a bank.

Here your deposits represent food (energy in) and your withdrawals represent exercise (energy out). Weight loss begins as soon as you start expending more calories than you deposit, so the more you move, the more you lose! As a bonus, more exercise means a faster metabolic rate which means you enjoy the foods you love more often guilt free! Heres the best ways to get moving:

PUMP IT UP: Your muscles are your bodys natural fat burners so your goal should be to use and engage them as much as possible. Do this by performing large multi-muscle moves such as chest presses, dips, squats & lunges. Pump classes are great too & offer the same benefits with a cardio boost.

BREAK A SWEAT: Swimming, skipping, jogging, aerobics, cycling are all great ways to set your heart racing and burn fat. To max your results & save time, crank up the intensity dial and decrease your total exercise time. The result: Youll burn more calories both during and after your workout.

Remember, everyday youre presented with hidden opportunities burn a few extra calories. Taking the stairs instead of the elevator and parking away from work are all great ways to get moving and each contribute to your body-bank withdrawals. Be creative, think what you can do!

Read more here:
How to Lose Weight Without Starving (or going crazy!)


Jan 4

35 Easy Steps: How to Lose Weight in 2 Weeks – Fitness-Spell

If you ask anyone on this planet what they would like to change about their body, 99% would say-WEIGHT!

A lot of people struggle with losing weight and just cant find the right path to follow for their weight loss journey. But what if I tell you how to lose 20 pounds in 2 weeks. It almostseemsimpossible right?

Losing weight not only is going to boost your confidence, but it will also help you stay healthy and make you live longer.

Here are simple tips and tricks on how to lose weight: We all know that our day starts in the morning, but so does your weight loss journey:

1) First thing to do when you wake up is to consume some warm water with lemon juice. It will boost your metabolism and aid in faster weight loss.

2) Eat at least 5 times a day! I know allot of people think that eating fewer meals will help you lose weight, but that is all wrong. If you eat small portions throughout the day, it will help your body to take good nutrients from food and reject bad ones.

3) Another simple trick to lose weight is to drink loads of water every day. And if you dont like the taste of bare water, you can always squeeze some lemon juice in it. This will also help you get closer to lose 20 pounds.

4) Cut out on the carbs! Your bodies need carbohydrates to survive but only good ones, not chocolate or hamburgers. Fat and grease from these foods sticks to your body and doesnt leave for a long time. Soon they gather in layers and you start gaining weight.

If you really want to dedicate yourself to weight loss, you can follow these simple ways on how to lose 20 pounds in 2 weeks:

5) Drink apple cider vinegar on an empty stomach. This simple fluid will boost your metabolism and fill your stomach like crazy, you dont ever need to be afraid of not losing weight ever again.

6) Drink green tea after every meal. This tasty tea will help you in achieving your goal in less than a month. It also has other great nutrients that will help you in maintenance of your health.

7) Run before your first meal. This is very important because it boosts your energy and it is also a more effective way of burning calories.

8) Replace one meal with fruits.

9) Eat healthy carbohydrates. Carbs like nuts or avocado are great for weight loss.

10) Drink water while eating If you drink water while eating a delicious slice of pizza, it is proven that eventually, youll get bored of it and stop eating.

11) Dont stay calm for your metabolism to work at its best, you should be in movement constantly.

12) Make your own food If someone else makes your dinner it is more likely that you are going to eat it all.

13) Stop making excuses Dont think you can make excuse for eating unhealthy or not exercising. It will all stop you from achieving your goal. Mistakes happen, but you should never stop.

14) Motivation: Lastly, the most important thing is to be motivated through entire weight loss journey. Find some inspirational quotes or pictures to keep you motivated. But remember you, yourself should be your biggest motivation.

Lots of people say that weight loss is 80% diet and 20% exercise. Even though it is kind of correct, to stay on the right track you should focus on your diet and exercise. Without diet and exercise, there is no result.

Go to the gym, or any other exercise that you should be preferably done in the morning. The reason being that after you take your daily meals, your body starts to become heavy, which will limit you from exercising to a good extent.

Morning time is the best and fresh time. You can take your protein shakes with you to the gym if you are not affected by its contents. Whey or Casein proteins are high sources of proteins derived from milk. You should also keep in mind that your protein powder is a renowned company.

15) Avoid fat burners and any kinds of steroids, They might bring you immediate effect but can surely cause you long time consequences.

16) Your breakfast should be heavy, lunch a little bit less and the dinner should be the lightest. Night time is for sleep and because there is no physical activity at rest time, so the dinner should be light.

17) Consume oats. They are rich in fiber and favor fat loss.

18) Avoid egg yolks and stuff like butter, ghee, fast foods, etc.

19) Consider exercise, if you go to the gym, you can go for sit-ups, ab crunches, squats, deadlifts, etc. for losing weight, especially your belly fat. And if you are not a student in the gym,you can go for crunches and sit-ups along with the plank exercise, some running, some jumping, etc.

Summarizing all these, the important point to note is that you should try to give at least an hour of exercise daily to lose weight quickly and safely.

Here are some diet and exercise tips to make you stay on track

Diet:

20) Have 1 cheat meal per week. You are not going to gain all weight back if you eat 1 cheat meal per week. It is just going to remind you that there is something waiting for you.

21) Ginger is amazing for weight loss, and you can drink it as an ingredient in your daily cup of tea or even slice it into a fruit salad.

22) Replace snacks with nuts as the are a tasty alternative for all those unhealthy snacks that you are used to eating. They fill you up quickly and have loads of healthy benefits.

23) Dont starve yourself, if you dont eat anything for some period of time, your body will go into starvation mode and once you start eating normally you will gain all the weight back again.

Exercise:

24) Cardio has always been known to be the best type of exercise for burning fats and calories. Exercises like running or cycling will show great results in no time.

25) Light weights If you want to tone certain parts of your body, lifting light weights will help you lose weight in places that you want.

26) Dont overdo yourself This is very important because a lot of exercising in once can lead to muscle pain or even worse. Do as much as you can and stop when you need to.

Now you might be thinking, what are some healthy food items that will help you to lose weight. Many of us might be vegetarians and many, non- vegetarians. So, combining foods for both the category of people, we can prepare a huge list of healthy foods.

These include green vegetables, cruciferous vegetables, fish, chicken breast, beef, beans and legumes, tuna, broccoli, cabbage, cauliflower, almonds, avocados, cottage cheese, etc.

27) Choose food with high protein content and less fat. There are two types of fats, one being good fat and the other being bad fat. Good fats are monosaturated fats. Their primary source is olive oil. It helps to reduce bad fat in your body.

Good fat also includes polyunsaturated fats found in fish, sunflower oil, nuts and corn. Lastly, good fats include Omega-3 polyunsaturated fats that are found in fishes like salmon or in vegetable oil.

Avoid Bad Fats

28) Avoid bad fats, which include Saturated fats and Trans fat. Saturated fats are found in butter, hard cheese, coconut oil, etc. And Trans fat is found in Dairy products, margarine, etc.

A lot of people ask the same question: What to eat to lose weight. Some think its all about calories, but that is not the case here.

Here is a list of foods you should eat if on a weight loss regime:

29) Fresh fruits:Fresh fruits, especially the ones with loads of water content are great for weight loss as they provide you sugar as well and your body needs it to be fully function.

30)Raw vegetables: Even though some raw vegetables are not as tasty as they taste after being cooked or fried, raw vegetables have all important nutrients that your body needs for its healthy functioning.

31) Nuts:Nuts are the best thing you can eat while on a diet but do not consume nuts excessively.

32)Fish: Fish is a great alternative to meat, and it is way healthier than red meat or bologna.

33)Eggs: There are a lot of diets that include eating even up to 12 eggs a day. But to keep it healthy, one egg a day is probably the best way to go. It has a lot of great benefits and will also help you with weight loss.

34)Cinnamon If you only put 1 teaspoon of cinnamon in your cup of green tea then you can see a major difference in your weight in less than a month.

35) Honey: Last but not the least, honey. It is a great sugar alternative for your hot beverages or even when you need something sweet. It is healthy and tastes well mixed with cinnamon and ginger. Honey can be used as a substitute for sugar in majorly all delicacies.

Finally, a word of recommendation would include the fact that eat small meals at regular intervals and do not be lethargic in your daily routines. It will not only help in weight loss but, will also make you feel healthy and stress free.

To conclude, diet and exercise do not exist only for people who want to lose weight. These do have a major impact on your overall health and your entire appearance. People who eat healthy and exercise regularly, usually have a healthier life, longer hair, cleaner and glowing skin, longer nails and obviously a much longer life span. Also, since it is proven that people with healthy lifestyle live longer, so it is now your responsibility and job to decide, whether you want to continue living your life as you are living now, or do you want to improve yourself as a person and give your body a chance to shine in its full glow and live longer.

Finally, after all, the discussion, and after getting a clear idea on how to lose weight quickly and safely, you should keep in mind that success does not come to you without hard work.If you follow the correct steps, you will obviously reach the topmost floor. So, work hard and get yourself motivated by watching some weight transformation videos on the internet.

Always do follow the advice of an experienced health expert. Last, but not the least, your motto should be STAY LEAN AND STAY FIT.

Read the rest here:
35 Easy Steps: How to Lose Weight in 2 Weeks – Fitness-Spell


Nov 3

Start the NHS weight loss plan – NHS

Downloadthe NHS weight loss guide our free12-weekdiet and exercise plan.

The plan, which hasbeen downloaded more than4 million times,is designed tohelp you lose weight safely andkeep it off.

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, thismeans sticking to acalorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you find it hard sticking to the calorie limit, use our BMI calculator to getyour ownpersonal weight losscalorie allowance.

If you go over your limit one day, don’t worry: it simply means you’ll have to reduce your calorie intake on the following days.

For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

The calorie allowance is based on NICEguidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal.

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Each informationguidecontains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you’re doing at a glance.

Printthe chart outand stick it somewhereyou can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is an important component of your weight loss journey.

Not only will it help you burn extra calories, but it will also keep you motivatedand improve your general health and wellbeing.

As you work through the weeks, you’llget lots ofideas and structured programmes to help you get active, fromeasy ways togradually build activity into your day,tothe popular Couch to 5K,5K+and Strength and Flexpodcasts.

The links below provide the tools and knowledge you’ll need from day one on the plan. Before you download Week 1, it’s worth taking a look so you can:

This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.

It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.

It’s a good idea to seek the advice of a health professional before starting on any weight loss programme.

The NHS Choices weight lossguide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association, which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.

Page last reviewed: 05/12/2016Next review due: 05/12/2019

Excerpt from:
Start the NHS weight loss plan – NHS


Jul 22

The Complete Guide on How to Safely and Healthily Lose …

If you want to know how to lose weight fast without sacrificing your muscle, metabolism, or health, then you want to read this article.Key Takeaways

Youre here because you want to lose weight fast, and thats completely understandable.

Whether you have a lot or a little fat to lose, the sooner its over, the better.

You have to be careful what you wish for, though, because if you go about it incorrectlylike most people doyou may just wind up skinny fat.

In other words, if you do what most people dostarve yourself and do a bunch of cardioyoull lose weight alright, but youre probably not going to be happy with what you see in the mirror.

The reason for this is most rapid weight loss protocols are essentially crash diets that burn just as much muscle as fat, which ruins your body composition.

The goal, then, isnt to lose weight as quickly as possible, but to lose fat and not muscle as quickly as possible.

Thats how you get lean, toned, and defined, not skinny, flabby, and weak.

And when thats the goal, you have to do things very differently. The good news, though, is the better way is also easier than you probably think.

Thats right, once you know what youre doing, you can not only lose fat (and not muscle) rapidly, but you can do it without suffering. In fact, you can even enjoy the process.

Thats what youre going to learn in this article.

And then youre going to get a proven diet and exercise plan that you can start today and see real results within your first week.

Lets get started.

Would you rather listen to this article? Click the play button below!

Want to listen to more stuff like this?Check out my podcast!

Flip open any magazine, book, or blog article on how to lose weight fast, and this is more or less what youre going to be told:

And it worksfollow that plan and youll lose weight faster than Hollywood ruined the Star Wars franchise.

What you wont do, however, is get the body you really want. Instead, youre likely to wind up skinny fat, like this:

Now, Im not saying that these people should be ashamed of their bodies, but lets be real: those arent the looks that makes us want to get off the couch and under the squat rack.

For that, we need more payoff, like these guys and gals:

So, what did these people do that everyone else gets wrong?

Well, lets start with what they didnt do. They didnt . . .

Most popular weight loss diets have two things in common:

And this works wellfollow that plan and you will lose weight fast.

If you look at your body composition, though, then its clear this approach does more harm than good.

You see, when youre in a large calorie deficit and eating too little protein, you lose fat, but you also lose quite a bit of muscle as well and your metabolism slows down markedly.

Hunger also skyrockets after a few weeks, leaving you primed to binge back much of the weight you lost.

This is because theres a point of diminishing returns when it comes to calorie restriction. Reduce your calorie intake slightly, and you can lose weight consistently without excessive hunger, cravings, or muscle loss.

Try cutting calories too much, though, and all of those problems can spiral out of control.

These problems are only made worse when you also dont eat enough protein. Study after study after study has shown that people who follow a high-protein diet lose less muscle, experience less hunger, and burn more calories when they restrict their food intake.

So, those are the two biggest dietary sins people make when trying to lose weight fast.

The picture gets even worse if we look at how most people train

Recommended Reading:

The 3-Step Skinny Fat Solution

Many people equate cardio with weight loss and figure the more they do, the more weight theyll lose.

Cardio does help burn calories and thus fat, but do too much while dieting and youre asking for a world of hurt.

Specifically, youre going to . . .

Lets take a closer look at each of these downsides.

Due to various cellular adaptations that occur when you do endurance training, it can directly interfere with strength and muscle building.

In other words, the more cardio you do in general, the harder it is to gain muscle and strength.

Furthermore, the longer your cardio sessions are, the more pronounced this interference effect is.

This is why it isnt surprising that doing too much cardio when your calories are restricted for fat loss, which already reduces anabolic hormone levels and protein synthesis rates, is an easy way to accelerate muscle loss.

Research shows that cardiovascular exercise alone guarantees little in the way of fat loss. In fact, many people wind up even fatter than when they began their cardio routines.

How could that be, youre wondering?

No, its not metabolic voodoo, muh hormones, or anything other than this:

For many people, doing a lot of cardio causes them to be generally hungrier than usual, which makes it easier to accidentally eat too much (thereby preventing fat loss or even causing fat gain).

This is especially true if youre not following a meal plan or tracking your food intake. Its all too easy to eat back the few hundred calories you burn after a cardio workout without even realizing it. A couple handfuls of nuts and a piece of fruit or a protein bar is all it takes.

As youll soon learn, you have to control your calories to lose a significant amount of fat. Theres just no way around it.

Unfortunately, one of the prices you have to pay for a slimmer waistline is an impaired ability to recover from your training. When youre dieting to lose weight, your body just cant bounce back as quickly as youre used to.

So, what happens when combine calorie restriction with hours and hours of cardio each week?

Sure, youll burn a lot of calories, but youll outpace your bodys ability to recover from your workouts and experience symptoms of overtraining, like

Even worse, research shows that doing too much cardio while cutting can also accelerate muscle loss.

All this is why I recommend a lot less cardio while cutting than many fitness gurus. (More on this in a minute.)

Recommended Reading:

How Much Cardio You Should Do (and How Much Is Too Much)

This is often recommended as a way to increase calorie burning and really bring out the muscle definition.

Not so much.

Dropping the weights and increasing the volume (reps) doesnt automagically produce more muscle separation, density, or vascularity. It doesnt even burn that many more calories compared to high-weight, lower-volume (strength training) workouts.

Instead, you want to do a lot of heavy compound weightlifting when youre cutting, and well talk about why soon.

Recommended Reading:

How to Measure and Improve Your Body Composition

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 dayswithout starving yourself or living in the gym.

Over the years, Ive tried many different weight loss diets and training regimens.

Some have worked better than others, and over time, Ive been able to glean enough workable principles and insights and then organize them into an extremely effective and efficient weight loss regimen.

With this regimen, you can lose about a pound of fat per week (more if youre overweight, slightly less if youre lean looking to get really lean) while preservingor possibly even gainingmuscle.

Even better, you wont have to struggle with hunger and cravings, your energy levels wont crash, and your workout performance will be minimally impacted.

Heres how you do it:

Lets learn more about each.

In order to lose body fat, you need to regularly feed your body less energy than it burns.

This is known as creating a calorie deficit, and it causes the body to slowly whittle down its fat stores to meet its daily energy demands.

Mainstream weight loss gurus, magazines, and diet books try to sidestep this scientific fact because, well, its boring. Most people are sick of hearing about calories and want something else.

Thus, instead of educating you on how the human metabolism actually works, experts make up stories about how a single bogeymana hormone (insulin) or food (carbohydrate), for exampleis making you fat, and that all you have to do is eliminate it from your life and the pounds will fall off.

This kind of highly restrictive dieting can result in weight loss, but not for the reasons that most people think.

Its not the elimination of starches, meats, or sugars, or the fasting or meal timing that causes the weight loss. Its just this:

Once you remove all of your favorite higher-calorie foods (like carbohydrate and sugar-rich delights) and replace them with lower calorie options, your calorie intake naturally plummets.

And then, by extension, you lose weight.

This approach can work to a point, but it usually fails in the end for a number of reasons.

First, its unsustainable.

It often creates large calorie deficits that lead to all of the problems related to starvation dieting that we discussed earlierhunger, cravings, lethargy, and muscle lossand you can only go for so long without the foods you actually like to eat before you lose the will to keep going.

Second, its easy to mess up.

Regardless of how restrictive your diet is, if you eat too many calories, youre going to stop losing weight.

Research shows that this is exactly what happens to many people who follow these types of diets: slowly but surely, they eat more and more of the foods theyre allowed to eat, and eventually, the weight loss stalls.

All this is why I recommend that you control your calorie intake and maintain an aggressivebut not recklesscalorie deficit of about 25%.

In other words, when you want to lose fat and not muscle as quickly as possible, I recommend that you eat about 75% of your total daily energy expenditure (TDEE).

A number of studies have borne this out, including one conducted by scientists at the University of Jyvaskyla.

They divided high-level, lean (10% body fat or less) track and field athletes into 2 groups:

Both groups followed a high-protein diet and trained as usual.

After four weeks, the group eating the least number of calories lost four pounds of fat and little to no muscle, whereas the group that maintained the smaller calorie deficit lost only a little fat.

In other words, doubling the size of the calorie deficit resulted in significantly more fat loss, but not muscle loss.

The group that followed the 750-calorie deficit wasnt starving, eitherthey still ate over 2,000 calories a day.

This jives with what Ive experienced with my own body and with the thousands of people Ive worked with.

Read the rest here:
The Complete Guide on How to Safely and Healthily Lose …


Apr 6

Medical Weight Loss | How to Lose Weight | Aurora Health Care

Hormonal and metabolic imbalances or even prescription medicine can interfere with your body’s ability to lose weight. Our personalized approach to weight loss begins with a complete evaluation, where we review your health, diet history, body composition, blood panel and EKG to better understand your total health profile. We also consult with your primary care provider as needed to assure optimal overall health.

From there, we tailor a personalized weight loss plan that will work for your body. Unlike rapid weight loss and fad diets that help you lose weight fast – only to regain it later – our safe weight loss program takes a multidisciplinary, holistic approach to set you up for long-term success. You’ll have frequent follow-ups that provide support, motivation and education, addressing the medical, emotional and physical aspects of your weight loss journey.

You can expect a positive, encouraging environment where we celebrate your successes and support you through any setbacks.

Link:
Medical Weight Loss | How to Lose Weight | Aurora Health Care


Mar 2

Exactly How to Cut Calories to Lose Weight | Shape Magazine

Photo: Getty Images/Chris Ryan

To lose weight, you need to cut calories. Sounds easy, but there’s more to this age-old weight-loss wisdom than meets the eye. After all, if you’re not smart about how you cut calories, you’ll wind up starving (read: hangry) and unable to sustain your diet long enough to budge the scale. And if you’ve added exercise to your weight-loss plan, you need to know how to eat just enough to fuel your workoutswithout going overboard in the process.

Of course, you can always use exercise as your main weight-loss strategy, but it’s typically easier to simply consume less energy than try to burn it off. “The idea that diet is a more important element for weight loss isn’t necessarily because the calories from your diet are more significant, it’s just that it’s easier to target,” says Rachele Pojednic, Ph.D., assistant professor of nutrition at Simmons College and former research fellow at the Institute of Lifestyle Medicine at Harvard Medical School.

Let’s put it this way: You can run for a solid hour to create a 600-calorie deficit, or you can just cut that jumbo muffin from your diet in the first place. Either approach can lead to weight loss; it’s just a matter of which is easier to manage both physically and mentally. “At the end of the day, [weight loss] is a math equation,” Pojednic says. (Related: 7 Weird Things That Can Lead to Weight Gain)

To cut through the confusion, we tapped three experts to show you exactly how to slash calories for weight-loss success.

When cutting calories, you’ll be far more successful if you count ’em as you go. But while calorie counting often gets a bad rap, it’s key to weight loss for a few reasons.

For starters, counting calories keeps you accountable. “If you need to write down and acknowledge the 400-calorie cupcake you have with your afternoon chai latte, you’re more likely to make a healthier choice,” says Pojednic.

In addition, chances are you underestimate just how many cals are in your go-to breakfast burrito, post-workout smoothie, or afternoon cookie (don’t worry, we all do it). Logging your food will give you a better handle on exactly how many calories you’re consuming, which is critical if your goal is weight loss, says Kristen F. Gradney, R.D.N., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.

When using food tracking apps, manually enter your food items when possible to ensure accuracy, Gradney says. Many apps even allow you to scan barcodes making tracking easier than ever. Pojednic recommends MyFitnessPal and the United States Department of Agriculture’s (USDA) SuperTracker.

But before you start slashing calories left and right, you need to figure out how many calories you need per day just to maintain your weight. You can do this by figuring out your basal metabolic rate (BMR), or the number of calories your body burns at rest. Your BMR is determined by a host of different variables, including sex, age, height, muscle mass, genetics and even the weight of your organs. And according to a review in Medicine and Science in Sports and Exercise, your BMR is responsible for a whopping 60 to 75 percent of your total daily caloric expenditure, while physical activity and digestion account for the remainder.

The best way to get an accurate BMR number is to visit a doctor, nutritionist, or fitness facility for an indirect calorimetry test to measure your oxygen consumption. But FYI, these tests can cost $100-plus, according to Marie Spano, C.S.S.D., C.S.C.S., sports nutritionist for the NBA’s Atlanta Hawks. For a woman on a budget, your quickest, easiest option is to plug your height, weight, and current activity level into this interactive calculator from the USDA.

Once you have your daily caloric estimate, Spano recommends subtracting no more than 500 calories to get your new daily total. Just keep in mind, this total is a starting point. Feel free to adjust if you find you need feweror morecalories than you’re currently allotted. If you slash calories too low, you may lose weight initially, but you’ll risk some unpleasant side effects: headaches, moodiness, and low energy, Pojednic says. Not to mention, calories are what fuel your workouts and recovery. So, if you find you’re struggling with your current calorie allotment, don’t be afraid to tinker with it until you find a sustainable total. Otherwise, you’ll sabotage your weight loss later on. “Typically you end up overcorrecting after you’ve lost the weight and put it all back on. Or more,” Pojednic says.

Just keep in mind that once you start dropping pounds, your daily calorie needs will also drop, Spano says. This is because simply put, smallerthings require less energy to power them. Think of it this way: Your smartphone likely uses less juice than your laptop or tablet. So, if you’re using the USDA calculator or another online tool, recalculate your daily caloric needs once you lose 10 pounds. This way, you don’t eat more calories than you need. If you coughed up cash for an in-office test, wait until you’ve lost 20 pounds or more to get re-tested, and use an online calculator to tide you over until then. (Related:6 Tricks for Preventing Weight Gain and Staying at Your “Happy” Weight)

Once you’re ready to cut calories, start by slimming your bevvies, Gradney says. To avoid feeling deprived, pick calorie- and sugar-free versions of your favorites. From there, cut high-cal condiments like mayonnaise, and top your salads with vinegar-based dressings instead of creamy ones. You can also reduce calories by subbing in fiber-rich fruits and veggies for your midafternoon snack, which offer the added benefit of keeping you fuller longer. Your best options include apples, bananas, raspberries, dark greens like spinach, carrots, and beets.

Spano also recommends cutting fat before carbs, especially if you’re a runner or HIIT-lover. “You need a certain amount of carbohydrate for high-intensity exercise,” she says, but adds that you can cut back on carbs if you have a light workout planned or the day off. You’ll want to stick with general dietary recommendations, which suggest approximately 130 grams of carbohydrates per day. Limit saturated fat to less than 10 percent of your daily calories.

And (no surprise here), while you’re cutting, make sure the calories you are getting aren’t coming from junk foods. Swap out high-fat, high-sugar foods like muffins, chips, and processed meats for nutritionally dense options like leafy greens, whole grain breads, and lean protein. This will give you the most nutritional bang for your buck, helping you fill up while you slim down. (Related: This 30-Day Clean-ish Eating Challenge Will Reset Your Diet for the New Year)

Okay, so you’ve calculated your daily caloric needs and dutifully tracked your food intake to stay within a 500-calorie deficit. What if, after weeksor even monthsof effort, the scale hasn’t budged? (Ugh!) According to Pojednic, if you’re sticking to a 500-calorie per day deficit, you should be on track to lose about 2 pounds per week. So if you haven’t seen any progress after 30 days, it may be time to enlist the help of a physician or registered dietitian, Pojednic says.

According to Spano, it’s not uncommon for people to calculate their calorie needs incorrectly, overestimate how many calories they’re burning through exercise, or underestimate how many calories they’re eating. A physician or registered dietitian can help pinpoint your problem, and advise new strategies to get you on track (thinkincreasing exercise or meal frequency, or re-evaluating your calorie-counting method).

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Exactly How to Cut Calories to Lose Weight | Shape Magazine


Jan 3

How To Lose Weight As Quickly and Safely As Possible At …

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How To Lose Weight As Quickly and Safely As Possible At Any Age (Even If Youre 50+)

If youve been wondering why you keep gaining weight or why you cant lose weight like you used to, the answer could be in how your metabolism works. Your metabolism might be working slower or faster than other people, but aging slows down everyones metabolism which makes losing weight more difficult. This is how your metabolism changes and how it makes weight loss more challenging as you age.

What Does Your Metabolism Do?Your metabolism is a key factor for your weight loss because its responsible for taking food and turning it into energy. If you have a high metabolic rate, you can burn calories a lot faster when youre resting than someone who has a lower metabolic rate (your resting metabolism is how much energy your body requires to complete the basics. When you exercise, you burn more calories on top of that resting metabolism). The bad news is that if your metabolism works at a slower pace, you cant make it go faster, but the good news is that you can definitely support the process by making healthy choices. (1)

How Age Affects Your MetabolismIn your 20sYour body doesnt stop growing when you stop being an adolescent. Your body is still developing even in your 20s, especially your bones and muscles. The growth stimulates your resting metabolism, the type of metabolism that works when you are not active, like when youre sitting or sleeping. This process burns calories even when youre doing nothing but resting. (1)In your 30s and 40sEven if your metabolism works faster than it does for other people, age can slow the process down. As you age, the muscles that support your bones become smaller whereas the amount of fat that your body stores increases. Muscle weakness and muscle loss can start as early as the age of 30.

Researchers suggest that this change in muscle mass is responsible for the change in your metabolic rate. When your metabolism slows down, you require less energy which means you also need less food. However, if you eat more than your body requires, then your metabolism cannot convert all this fuel into energy and the body stores it as fat. The fat that is created through this process usually ends up in your abdomen. (4)

In your 50s and 60sMenopause also plays a role in the metabolic changes that you experience. A study reports that when women go through menopause its difficult for the body to metabolize fat and as a result, it stores more fat after menopause. (2)

How To Boost Your MetabolismResearch recommends that you can delay the aging process by eating healthy and being physically active. (4)

Eat Whole FoodsChose to eat whole foods that are healthy and rich vitamins, minerals, and other nutrients. Avoid refined products and food that is overly processed. Junk food can give you a quick solution to hunger and sometimes its comforting to eat salty and sugary foods that satisfy your palate, but whole foods are truly tasty and can fill you up while helping you burn fat.

Check out these healthy breakfast recipes that will help you start your day feeling satisfied and help you lose weight.

Also try this quick, fat-burning zucchini noodle recipe and learn how to make ginger tea which is ideal for weight loss.

Eating healthier and watching your weight doesnt mean that you have to say no to your sweet tooth, so give these chocolate avocado truffles a chance and you wont regret it.

Stay ActiveSince your metabolism replaces the loss of muscle mass with body fat, its necessary to exercise and strengthen your muscles. A 6-month study revealed that postmenopausal women who included exercise in their weight loss process had better metabolism than those who did not exercise during the same period. (3)

Do planking exercises which strengthen your upper back muscles and backwards running which strengthens your glutes and lower back muscles. Also try these simple exercises that you can do at home with absolutely no equipment to strengthen your whole body and burn fat.

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How To Lose Weight As Quickly and Safely As Possible At …


Oct 15

5 Ways to Lose Weight Safely – wikiHow

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I’m too fat for my age and I’m just 15. Nobody talks to me or finds me attractive. What should I do to lose weight ASAP?

wikiHow Contributor

Losing weight quickly is dangerous and comes back quickly. You need to slowly change your habits and make small changes you can build on. Start by being more active; start walking every day and start adding in more and more jogging. Cut out sugary drinks and focus on adding in more veggies and lean proteins in your diet while whittling out processed/fried foods. Be kind to yourself and make the changes for your own happiness, not anything or anyone else.

Does this work for kids?

wikiHow Contributor

It could. However, what works for adults might not necessarily be healthy for kids. Search for “how to lose weight as a kid” — it would be much better for you.

How can I lose weight if I’m too lazy to exercise?

wikiHow Contributor

Find an activity that doesn’t feel like exercise, like playing at a park, riding a bike or gardening. Focus on controlling your diet to help with your weight loss.

Is it possible to lose 20 pounds in 2 weeks?

wikiHow Contributor

Yes, but it is extremely bad for you, and will have a negative impact on you in the long term. Remember, pace yourself.

Does biking help to reduce weight?

wikiHow Contributor

Yes, any exercise helps if you do it regularly.

Should I stop snacking between meals?

wikiHow Contributor

Snacking is actually good for your metabolism. Eating 3 specific meals per day, without any snacks makes your body think that it’s starving. Try eating more snacks throughout the day vs. big meals. Try to also lean towards healthy snacks such as fruits, veggies, and nuts.

How can I lose weight of I’m craving food every second?

Ana Smith

Plan multiple small meals throughout the day, instead of three main meals. It will satisfy your cravings for food, while still helping you lose weight (as long as the meals are healthy).

What if you love sweets? Can you still lose weight?

wikiHow Contributor

All things should be in moderation. You can still have some sweets, but you need to limit the amount. One or two sweet treats a day might be okay if you’re otherwise eating healthy.

Should I starve to lose weight?

Ana Smith

No, not at all. This is highly detrimental to your health, and can cause a lot of problems along the way (in addition to actually making it harder to lose weight). It is better to talk to a nutritionist or a doctor who can set up a healthy and sensible diet plan for you.

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Sep 7

How to Not Dread Getting Weighed at the Doctor – SELF

In our society, weight is an issue that’s fraught with all kinds of complicated stigma and sensitivity. So its understandable that you may not exactly be pumped to have to get weighed at the doctors office. Instagram user Mariah Herrera knows the feeling. But she spotted a sign next to the scale at her doctors office and it made her feel better about the experience.

“This scale will only tell you the numerical value of your gravitational pull,” the note read. “It will not tell you how beautiful you are, how much your friends and family love you, or how amazing you are!!” It clearly hit home for Herrera, but it also brings up a crucial issue when it comes to your health care: Whether you’re recovering from an eating disorder or you simply feel judged, there are many reasons why being weighed by your doctor is an unpleasant experience. But it doesn’t have to beand, in most cases, you don’t need to be weighed at all.

Your weight is just one part of a standard overall health assessment, which also includes your blood pressure, temperature, and heart rate, David Cutler, M.D., a family medicine physician at Providence Saint Johns Health Center in Santa Monica, California, tells SELF. So, along with those other measures of your health, changes in weight may be used to help diagnose or keep track of an issue.

However, it’s more necessary for some patients than others. For example, if a patient develops high blood pressure and is gaining weight, their doctor may recommend that they try to lose weight to improve their health condition, he explains. On the flip side, a patient who is losing weight may be suffering from a viral infection, gastroenteritis, an overactive thyroid, or a number of other health conditions that might not seem apparent to them.

As Randall Wexler, M.D., M.P.H., a family medicine physician at the Ohio State University Wexner Medical Center, tells SELF, keeping track of weight is especially important for patients who have diabetes, high blood pressure, and heart disease. So, if you have one of those health conditions, you may have trouble avoiding the scale.

In addition, doctors use weight to figure out the right dosage of certain medications, including blood thinners. The number on the scale can also help your doctor know if youre negatively impacted by a new medicationit could make you gain or lose weight, and it would be tough for your doctor to know if they havent been tracking your weight, Dr. Cutler says.

That said, you certainly don’t need to be weighed in every single situation or at every single office visit. If youre seeing your doctor because of the flu, for instance, youre probably OK to skip the scale, as womens health expert Jennifer Wider, M.D., tells SELF. And even if your doctor really does need to weigh you, there are ways to make the experience more comfortable.

For example, its perfectly fine to tell the nurse that youd rather step on the scale backwards so that you dont have to see the number, Dr. Cutler says. You can also ask the nurse not to announce your weight so that you dont have to hear it. And, if you’re worried that your weight is going to be focused on during a particular visit, Dr. Cutler says you can also tell your doctor something along the lines of, I know Im overweight, but Id rather talk about this cough that I have during this visit.

And, of course, if you’re not comfortable talking about your weight with your doctor, that’s usually a sign that you might want to find a new one. If you feel embarrassed or weight-shamed with your health care provider, it is time to find one that you feel more comfortable with,” Dr. Wider says. “The doctor should be a person you can confide in safely without feeling judged.

Above all, know this: Your doctor is trying to use your weight as one diagnostic tool in their toolbox and nothing more. This is a piece of information that were trying to use to make you [feel] better, Dr. Cutler says. How could one number possibly capture how awesome you are, anyway?

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Sep 5

Dear would-be moms! Here’s how moderate exercise will help you sail through your pregnancy – Hindustan Times

A new Spanish study is encouraging women to exercise during pregnancy, after finding that working out can have clear advantages for both mother and baby.

Although there previously have been some doubts over whether women can safely work out while pregnant, the new study hopes to ease any concerns after reviewing previous studies and meta-analyses which together looked at thousands of women.

The percentage of women who meet the recommendations for exercise during pregnancy is very low, commented Mara Perales from Camilo Jos Cela University (UCJC) and the lead author of the study, This is due in part to uncertainty about what type of exercise should be recommended and which should be avoided.

The team found that there is strong scientific evidence that maintaining moderate exercise during pregnancy is not only safe but also beneficial for both mother and baby, with exercise found to prevent weight gain (a key factor transmitting obesity to future generations) and lower the risk of fetal macrosomia (babies who are born weighing more than 4 kilograms), pre-eclampsia, gestational diabetes, caesarean section, lower back pain, pelvic pain and urinary incontinence.

The researchers found that Pilates and yoga can be beneficial for improving mental health and reducing pain.(Shutterstock)

They also found that as long as the mother has no medical or obstetric reason not to partake in physical exercise there is no risk of premature birth, low birth weight or fetal distress.

The researchers now advise that women who are already physically active should continue, and that those who are not should consider making pregnancy the time to start.

In line with recommendations from the American College of Obstetricians and Gynecologists (ACOG), the team also makes suggestions on which exercise is most beneficial during pregnancy, as well as which ones should be avoided as they may pose a risk to the fetus.

They confirm that physical activity can be started between weeks 9 and 12 of pregnancy (after the first prenatal visit) until weeks 38-39, and advise three or four sessions a week combining both aerobic and strength training, with each session lasting 45 to 65 minutes.

The intensity of the exercise should always be moderate, although this should also be analysed for each woman and controlled throughout the session.

The team added that although Pilates and yoga, which are often recommended to pregnant women, are not linked to the physiological benefits found from other sports, they can be beneficial for improving mental health and reducing pain.

In terms of what to avoid, Perales advises refraining from all that which is strenuous (90% of maximum heart rate), since it may increase the risk of hypothermia, dehydration or reduced uterine blood flow with the associated risk of compromising the fetuss health.

Long-distance running, intense weight and isometric contraction training, jumps, impact exercises and exercises with risk of falling or in an outstretched supine position (lying on your back) must also be avoided.

The findings were published in the Journl of American Medicine Association (JAMA).

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