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Aug 2

How to Lose Weight I

We start 2015 with a new series How to Lose Weight. Probably what many people wonder about this time of year. First and foremost, any rational weight loss program starts with a thorough understanding of what causes weight gain in the first place. What is the Aetiology of Obesity?

Weve spent the previous year discussing this question in substantial detail. There was the 41 part series of posts entitled Hormonal Obesity. You can review it here starting with post 1. You may also review our 11 part series entitled Calories to review why calories do not actually cause weight gain. The four part Exercise series reveals why exercise, while healthy and beneficial, is a relatively minor part of weight loss. I am aware that reviewing over 50 blogs (about 50,000 words) may not be the most fun you have this new year, but hey, are we here to lose weight or have fun?

Once we understand that insulin is the key player in the development of obesity, we can begin to treat it. Insulin causes obesity so the key to the treatment of obesity is to lower insulin. Obesity is not a caloric imbalance, it is a hormonal imbalance. Obesity is a disease of too-much-insulin. Therefore, the treatment is to lower insulin. This, of course, is easier said than done.

It is not simply a matter of lowering calories, or lowering carbohydrates, or lowering sugar or lowering processed foods or or increasing fibre or increasing fruits and vegetables. No, it is a matter of doing all of these things that decrease insulin levels. There are two main factors that lead to increased insulin levels. The first factor is the foods that we eat. Certain foods tend to raise insulin more than others. There are also foods that protect against insulin spikes. This is the question which we obsessively think about What to Eat. Should we eat low calories, low carbohydrate, low fat, low animal protein, high fat etc?

But there is an entirely separate stimulus to insulin levels that does NOT depend entirely upon what we eat. This factor is insulin resistance. High insulin resistance will lead to high insulin levels. While fructose does play a role in increasing resistance, there are many other factors as well. This is the entirely separate question of When to Eat. This question is virtually ignored in the vast expanse of obesity literature both on the internet and in academic journals. Insulin resistance develops over time. This explains the time dependent factor of obesity. Most people become obese at a rate of only 1-2 pounds per year.

I plan to discuss the first question of What to Eat first. We will discuss the three major macronutrients of carbohydrates, protein and fats and healthy choices among them.

Then we will discuss the harder question of When to Eat and the startling implications. This leads to the ancient cure for obesity that has, until recently, been completely ignored. This deals with the time dependent factors. Since high insulin resistance is the disease known as type 2 Diabetes, this is also the foundation of rational treatment for type 2 diabetes. Drugs for type 2 diabetes, I believe as virtually useless. This ancient cure also works beautifully for type 2 diabetes, which we use extensively in our Intensive Dietary Management Program. This was demonstrated in our previous post.

Thats the general plan. So lets begin.

There are two prominent findings from all the dietary studies done over the years. First, all diets work. Second, all diets fail. What do I mean? Weight loss follows the same basic curve so familiar to dieters the world over. Whether it is the Mediterranean, the Atkins, or even the old fashioned low fat, low calorie, all diets in the short term seem to produce weight loss. Sure, they differ by the amount some a little more, some a little less. But they all seem to work. However, by 6 months to 1 year, weight loss gradually plateaus followed by a relentless regain despite continued dietary compliance. This occurs regardless of the dietary strategy. In the 10 year Diabetes Prevention Program, for example there is a 7 kg weight loss after one year. The dreaded plateau, then weight regain, follows. So all diets fail. The question is why.

Permanent weight loss is actually a two-step process. There is a short-term and a long-term (time dependent) problem. This resistance to weight loss represents homeostasis. The hypothalamic region of the brain determines the Body Set Weight (BSW). This is our fat thermostat. Insulin acts here to set BSW higher. In the short term, we can use various diets to bring our actual body weight down. However, once below the BSW, the body activates mechanisms to regain that weight. This resistance to weight loss was first demonstrated by Drs. Leibel and Hirsch in 1984. Obese persons that had lost weight require fewer calories. Their metabolism had slowed dramatically. The body is actively resisting long-term weight loss. This widely known fact has been both proven scientifically and empirically.

Imagine that you set your house thermostat low, and you are cold. You plug in a small electric heater. Soon, the house starts to warm up. Any brand of electric heater seems to work. All heaters work. This is the short-term solution to the problem. After a while, the thermostat senses that the temperature has gone up. So it turns on the air conditioning to bring the temperature back down. Eventually, after a seesaw battle, the house always wins. The temperature eventually drifts down and we are cold again. This is the long-term problem. All heaters fail. The problem is homeostasis. While we have adjusted the temperature, we have not adjusted the thermostat.

Now, lets put this into obesity terms. High insulin levels set the BSW thermostat at a weight that is too high. Now we decide to lose weight. Following any reasonable diet reduces weight in the short term. This is the quick fix just like the electric heater. What happens in the long term?

The problem of insulin resistance (time dependent factors) has not been addressed. The insulin resistance keeps insulin high. The BSW is still set at a very high level. The body responds to the weight loss by raising the body weight back up. Hormonal signals of hunger are increased, compelling us to eat. If that doesnt work, total energy expenditure (TEE) is reduced. This was exactly the experience of the participants in the Minnesota Starvation Experiment. As metabolism decreases, it becomes harder and harder to lose weight. Eventually, after a seesaw battle, the BSW wins. The end result is all too familiar weight regain. The problem is homeostasis.

So there are actually two separate questions to lasting weight loss. There is both a short-term and a long-term question. The short-term question is What to Eat. The longer-term problem is why all diets fail. This is the problem of insulin resistance and resetting the BSW. This question revolves around When to Eat. While these two questions are related, they must both be addressed to develop a comprehensive solution to obesity.

Continue to The MultiFactorial Nature of Obesity How to Lose Weight II

Start here with Calories I How Do We Gain Weight?

Continue reading here:
How to Lose Weight I


Jul 29

Infused Water: The Ultimate Weight Loss Secret

One of my favorite weight loss topics to talk about is infused water!

Studies have shown that drinking water naturally boosts your metabolism among other water health benefits, and drinking infused water for weight loss can be an easy way to increase your water intake. (1)

I began making infusedwater back in April 2012 with my first infused water post Day Spa Apple Cinnamon Water.That recipe turned out to be really popular, and went viral on Pinterest with over 2 million views within the first year.

Since then, I have created a lot more infused water recipes, and written a book called Fruit Infusion: A Collection of Day Spa Inspired, Fruit Infused Waters.

These simple infusedwater recipes are inexpensive, have almost zero calories, and taste great too!

Also called detox water, fruit flavored water, or fruit infused water; infused water can generally be any combination of fruits, vegetables, and herbs immersed in cold water.

While infused water has the benefit of being full of flavor, it also has no calories, making it a very powerful tool in your efforts to lose weight and gain better health.

For a full one week detox plan, check out my Detox Diet Week post and give your weight loss a kick start, try a detox smoothie, or a Detox Tea for a hot water detox drink.

Special Tip:Fruit infused wateris greatto bring alongwith youand sip all day as a delicious hydrating treat.

To make it easier to take on the go, check out ourRecommended Fruit Infused Water Bottles or see ourlist of theTop 5 Best SellerFruit Infused Water Bottles.

With one of these fruit infuser bottles, you can refill the water over and over again and the flavor of the fruits and herbswill still infuse into the water.Its worth the $10-20 investment in your health!

Besides tasting great and having zero calories, a water detox has many additional health benefits, including:

Water and weight loss go hand in hand. Drinking water to lose weight and be healthier is one of the easiest habits you can have, especially when you can make so many types of infused water recipesto choose from.

Studies have shown that drinking infused water may help improve weight loss and support long term weight loss maintenance. (2)

Drinking water increases the amount of calories you burn by as much as 24-30% within 10 minutes of drinking water, and this water weight loss increase can last for as long as 60 minutes! (3,4)

So if you want tolose weight fast without much extra effort, try drinking more water.

I made this infused water instructional video for eHow.com, the largest how-to site on the internet.

Everyone has their favorite fruit infused water ingredients, but some are more popular than others.

Fresh lemon, lime, strawberries, apple slices, and oranges and the most popular fruit ingredients, while cucumber slices, mint, basil, cinnamon, and ginger are the most popular vegetable ingredients.

Here is my list of the top 5 fruit infused water recipes:

When it comes to popularity,Lemon Wateris the undisputed king of them all.

Also called Lemon Detox Water or Lemon Water, this detox drinkrecipe has the benefit of being really simple and tasty.

Even though this lemon water detox recipe has only two ingredients, lemons and mint, the sweetness and sour from the lemons create a delicious flavor while also providing lots of Vitamin C and the mint adds a refreshing taste.

Drinking lemon water for weight loss is a great idea that you can do cheaply and easily. Try Lemon Mint Water for a refreshing family treat on a hot day.

This Day Spa Apple Cinnamon Water recipe has been my most popular personal fruit infusedwater recipes of all time.

I originally wrote the Day Spa Apple Cinnamon Water recipe on a blog post back in April 2012, and it got picked up on Pinterest right away.

Within 2 weeks I was getting 40,000 views a day on my website for this recipe!

Also called Detox Apple Cinnamon Water, this fruit water recipe is delicious and has the benefit of being metabolism boosting.

Did you know Ginger and Mango both boost your metabolism?

This Mango Ginger Water recipe has been at the top of the charts since it was first introduced.

Along with boosting your metabolism ginger also is a natural pain reliever, from migraines to menstrual cramps ginger heals a lot of pain.

It also helps reduce morning or motion sickness and banishes heart burn! Its no wonder this recipe is so popular!

This refreshing Tangerine and Strawberry Infused Water recipe contains fruits that are high in Vitamin C and are big metabolism boosters!

Strawberries and tangerines one of my favorite combos, andboth hot and cold this is a delicious drink.

This year-round favorite will have you drinking more water quickly.

This is the classic lemon water recipe youd find everywhere, and in the top 5 for good reason.

Cucumber Lemon Water is the ultimate detox drink.

Its got the great taste, and the health benefits of the cucumbers and lemon juice flush your system and help you feel better.

Drinking cucumber water for weight loss is also very popular recently because of one main reason.it works well!

Its very simple: Drinking water helps you lose weight. Studies have demonstrated that drinking water significantly elevates the resting energy expenditure (REE) in children by up to 25%. This effect lasted up to 40 minutes. (5)

Did you get that? Just by drinking water your body increases its burning of calories.

You know that soda is bad for you, including diet soda. Caloric beverages steal your health and steal great food from you because they fill you up with all the wrong stuff. Soda is the #1 culprit for the diabetes epidemic in America. Drinking infused water for weight loss is one of the easiest things you can do for better health.

Experts suggest that the average person should consume at least 64 ounces of water a day, but I recommend you drink up to double that amount for weight loss. But how do you drink that much water ifyou dont like the taste of plain water?

Many people have found drinking infused water for weight loss is the solution.

Because infused waters are naturally low in caloriesand contain no artificial ingredients, you can drink as much of it as you want. Some detoxwater recipes like Day Spa Apple Cinnamon Water even contain metabolism boosting ingredients that naturally help accelerate weight loss.

Which fruit infused water is best for weight loss? The answer is: the one you will drink the most. When it comes to weight loss, more water is better and the goal is to drink as much as you can. Drinking infused water for weight loss is one of the easiest habits you can have to help you lose weight without a lot of effort.

Here are 7 tips for drinking more water:

Once you start drinking a gallon a day you will notice you are more thirsty and will crave more stomach slimming infused water. Your body will help you along if you can stick to it for a week or two. Our bodies need water to stay cool and hydrated, you will also notice clearer skin, stronger hair and nails and best of all water fills you up and it is zero calories!

Studies have shown that drinking water is a proven method for increasing weight loss.

Part of the reason is because water naturally raises your metabolism.

Other reasons include: fills you up, flushes your system, and naturally helps your body release fat cells.

What better way to increase your water consumption than to drink infused water for weight loss?

Make a pitcher to drink all day and watch your weight loss go up!

I also like to have a fruit infused water bottle with me when Im on the go for infused water water anytime, anywhere, at any hour.

I have lots of recipes, just select the Fruit Infused Water category on the drop-down, or chose one of these great water detox drinks:

You can make a serving of infused water in a single glass, or use an fruit infusion pitcher to make a large batch. I like to keep a large pitcher of infused water in my refrigerator at all times.

My family loves the taste and Ive found I can get them to drink a LOT more water when I have a pitcher already made up and available.

You can refill your infused water pitcher several times without losing a lot of flavor, and the pitchers also look really nice on a kitchen table.

Fordetox waterany time, check out our Recommended Fruit Infused Water Bottles or see ourlist of the Top 5 Best SellerFruit Infused Water Bottles.

The best thing about drinking this stuffis that you can try any combination of fruits and herbs to create your own recipes.

Try adding fruits you really like or some youve never tried before.

When it comes to making weight loss water, the skys the limit.

The most important thing to remember is that any recipe works, as long as it helps you drink more water.

Please reply in the comments below and let me know what your favorite recipe is. Enjoy!

Related Articles:

Go here to read the rest:
Infused Water: The Ultimate Weight Loss Secret


Jul 28

How Weight Lifting Workouts Can Help You Lose Weight …

Weight lifting workouts can help you lose weight when such workouts are done in conjunction with a weight loss diet regime. Lifting weights can help you lose fat, change how your body looks and tone your muscles without the risk of injury if done correctly. You can also successfully re-sculpt trouble spots such as bat wings on your arms.

Lifting Weights to Lose Weight

In order to lose weight, it’s important to increase your rate of metabolism. Lifting weights increases your body’s rate of metabolism and keeps it raised long after the activity is completed. This is because your body has an increased demand for oxygen as a result of the workout and hence registers an increase in the metabolic rate.

A weight lifting workout also helps in the development of muscles. Muscles are an important factor in raising your metabolism, as a pound of muscle can burn up to 20 calories a day whereas a pound of fat can burn only five calories. Since lifting weights helps build muscles and also burns fat, it has a dual benefit in weight loss programs. In addition, weight lifting workouts also help to strengthen the bones and increase endurance levels. For optimum results, weight lifting workouts should be combined with cardiovascular activities.

Burning Fat

In order to burn fat, build muscle, shape your body and lose weight, you should lift weights at least 3 times a week and also pay equal attention to your diet. Aerobic training in the form of cardiovascular workouts are also essential. Doing all three in conjunction can help you attain a lean, muscular and sculpted body. You can also optimize your muscle to fat ratio and keep fat away on a permanent basis.

How to Lose Weight With a Weight Lifting Workout

Always remember to lift more weights than your muscles are used to. You should increase the amount of weights you lift once your body gets used to a particular set of weights. You should ensure that the amount of weights you lift can enable you to complete the last rep with difficulty. Make changes in your weight lifting regime on a regular basis.

Choose a variety of rep ranges that target different muscle fibers if you wish to lose weight from different areas of your body. You should ensure that you do not work the same muscle groups continuously, and you should rest your body on certain days so that your muscles can grow during the rest periods. It’s important to warm up before a workout and cool down after one. The weights should be lifted and lowered slowly without you holding your breath. In order to prevent any injury, it’s essential to maintain your posture and keep your balance.

In order to obtain optimum results, you should go slow in order to protect yourself from injury. You should only lift comfortable amounts of weight and add on slowly in order to prevent stressing your body. You should never use jerky movements while lifting or lowering weights as jerking can cause permanent injury. Breathing regularly and getting rest are essential as well.

Link:
How Weight Lifting Workouts Can Help You Lose Weight …


Jul 27

List of Weight Loss Medications (27 Compared) – Drugs.com

phentermine Rx X 4 X 2009reviews

8.0

Generic name:phentermine systemic

Brand names: Adipex-P, Fastin, Ionamin, T-Diet, Suprenza, Phentercot, Phentride, Zantryl, Atti-Plex P, Lomaira, Oby-Cap showall

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions,

For professionals: A-Z Drug Facts, AHFS DI Monograph, Prescribing Information

9.0

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

For professionals: Prescribing Information

7.0

Generic name:lorcaserin systemic

Drug class: anorexiants

For consumers: dosage, interactions, side effects

For professionals: AHFS DI Monograph, Prescribing Information

10

Generic name:megestrol systemic

Drug class: hormones/antineoplastics, progestins

For consumers: dosage, interactions, side effects

For professionals: AHFS DI Monograph, Prescribing Information

7.0

Generic name:phentermine / topiramate systemic

Drug class: anorexiants

For consumers: dosage, interactions, side effects

For professionals: Prescribing Information

9.0

Generic name:megestrol systemic

Brand names: Megace, Megace ES

Drug class: hormones/antineoplastics, progestins

For consumers: dosage, interactions,

For professionals: A-Z Drug Facts, AHFS DI Monograph, Prescribing Information

7.0

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

8.0

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

For professionals: Prescribing Information

10

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

7.0

Generic name:phentermine / topiramate systemic

Brand name: Qsymia

Drug class: anorexiants

For consumers: dosage, interactions,

For professionals: A-Z Drug Facts

7.0

Generic name:lorcaserin systemic

Brand names: Belviq, Belviq XR

Drug class: anorexiants

For consumers: dosage, interactions,

For professionals: AHFS DI Monograph

10

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

For professionals: Prescribing Information

9.0

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

9.0

Generic name:megestrol systemic

Drug class: hormones/antineoplastics, progestins

For consumers: dosage, interactions, side effects

For professionals: Prescribing Information

8.0

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

7.0

Generic name:liraglutide systemic

Brand names: Saxenda, Victoza

Drug class: incretin mimetics

For consumers: dosage, interactions,

For professionals: A-Z Drug Facts, AHFS DI Monograph

7.0

Generic name:phentermine systemic

Drug class: anorexiants

For consumers: dosage, interactions, side effects

For professionals: Prescribing Information

Generic name:phentermine systemic

Drug class: CNS stimulants, anorexiants

For consumers: dosage, interactions, side effects

6.0

Generic name:bupropion / naltrexone systemic

Drug class: anorexiants

For consumers: dosage, interactions, side effects

Go here to read the rest:
List of Weight Loss Medications (27 Compared) – Drugs.com


Mar 24

How to Lose Weight With Hypothyroidism – verywell.com

If you have an underactive thyroid, your thyroid has been surgically removed, or you have had radioactive iodine to treat an overactive thyroid, you may struggle with an inability to lose weight, a common complaint in hypothyroidism. However you ended up with an underactive, inactive, or surgically removed thyroid gland, you may find that, even with prescription drug treatment for your hypothyroidism, you stillcant lose weightor cant stop gaining weightdespite your best efforts.

Understandably, it’s frustrating. In this situation, it’s helpful to understand the factors contributing to difficult weight loss and how you can address them so that you can lose weight with hypothyroidism.

Whatthyroid patientsneed to know is that there are five factors that may make it significantly more difficult to lose weight:

Let’s explore each one and identify strategies to address them.

For many conventional endocrinologists, the goal of hypothyroidism treatment is to restore you to a thyroid stimulating hormone (TSH) level somewhere within the TSH reference range. At that point, you are considered euthyroid, which means that your thyroid function is normal.

Some studies show, however, that TSH levels in the upper end of the reference range are linked to increased weight, higher body mass index (BMI), and higher rates of obesity. To that end, some physicians aim to keep the TSH level at the mid-point of the reference range, or even lower, in some patients.

Conventional therapy for hypothyroidism is levothyroxine, a synthetic form of the T4 hormone. Some studies, however, have shown that nutritional deficiencies, genetic defects, and other factors predispose some people to have an increased need for the active thyroid hormone triiodothyronine (T3).

Those studies have shown some weight loss and increase in metabolism in patients who are treated not with levothyroxine alone, but with a T4/T3 combination therapysuch as levothyroxine plus liothyronine (synthetic T3), or natural desiccated thyroid drugs like Nature-thyroid and Armour, which include both T4 and T3.

Your metabolism works to protect you from starvation, ensure sufficient energy, and to maintain you at whats known as a set pointa particular weight that, like a 98.6-degree body temperature, your body tries to maintain. Initially, as you start to take in too many calories, or your metabolism slows, you will notice a small increase in weight gain. When operating normally, your metabolism will then speed up to burn off extra weight gain, your appetite drops, and your weight returns back to your normal set point.

If your metabolism is chronically slowersuch as seen in hypothyroidismand you take in more calories than you burn, the body then establishes a new, higher weight set point.

Take the example of a 5-foot-7-inch woman who weighs 160 pounds and maintains her weight on 2500 calories a day. She becomes hypothyroid and over the period of a year or two gains 50 pounds. Technically, based on body weight alone, she now needs 2800 calories a day to maintain her weight of 210 pounds. If she kept her calorie intake at 2500, would she lose the extra 50 pounds? Rarely, because not only is her hypothyroidism slowing down her metabolism, but as she drops calories and weight her metabolic rate actually slows down as well. So she might lose some weight, but she will have a higher set point, even as she is consuming the same level of calories as another woman who far less.

This issue of metabolism is one of the factors behind the mystery of someone who apparently eats even more than you do, doesnt exercise more, but maintains a lower weight, or conversely, someone who doesnt eat as much as you, but doesn’teat that much and gains weight or cant lose weight.

Hunger, satiety, fat storage, and fat burning are all intricately tied to your brain chemistryand a number of key hormones and neurotransmitters. There are neurotransmitters that are released to trigger hunger and to encourage you to eat quick sources of energy like simple carbohydrates. Other neurotransmitters tell you youve had enough to eat and are satisfied. Hormones direct glucose in your blood to be stored in fat cells, or instruct the body to release stored glucose for energy.

This complex system can be dramatically affected by several factors that are usually seen in hypothyroidism:

Insulin is a hormone released by your pancreas. When you eat foods that contain carbohydrates, your body converts the carbohydrates into simple sugars. These sugars enter the blood, becoming glucose, or blood sugar. Your pancreas then releases insulin to stimulate the cells to absorb the glucose and store it as an energy reserve, returning your blood sugar to anormal level.

For an estimated 25 percentof the population (and some experts estimate that this is much higher in people with hypothyroidism) eating a “normal amount” of carbohydrates raises blood sugar to excessive levels. A substantial percentage of the population also eats a diet that is too high in carbohydrates. In both cases, the pancreas increases insulin release to drive down blood sugar. Over time, however, cells can become less responsive to insulin, and more has to be produced to maintain normal blood sugar levels.

Researchers have also shown a link between resistance to leptina hormone that helps regulate fat storage and fat burningand thyroid disease.

Both insulin resistance and leptin resistance have a number of negative effects:

The fatigue, reduced energy, and muscle and joint painof hypothyroidism may result in less activity and exercise. This lowers your metabolism, reduces fat-burning muscle, and reduces the amount of calories you can eat without gaining weight. These factors make regular movement and/or exercise as important to your health and well-being as taking your daily thyroid medication.

The issue of weight gainor difficulty losing weightin hypothyroidism is controversial. Many conventional medicine experts believe that there is no direct relationship between thyroid function and obesity.At the same time, numerous research studies have found that the interaction between thyroid hormone, fat tissue, other hormones, and the brain are all crucial for weight control and maintenance of metabolism and energy

Studies have shown that, on average, weight modestly decreases following treatment for hypothyroidism and that thyroid stimulating hormone (TSH) levels are typically higher in people who are overweight or obese, compared to the normal population. Research into thyroid patient quality-of-life consistent shows weight gain or inability to lose weight as a key concern for people with hypothyroidism.

There is, however, more definitive evidence that links autoimmune diseasesespecially Hashimoto thyroiditis, the cause of most hypothyroidism in the U.S.with weight gain and obesity. Some research has shown that in some people, autoimmunity triggers resistance to leptin, which then becomes a major contributor to a higher metabolic set point, and the inability to lose weight.

Dont give up hope. You can successfully lose weight with hypothyroidism by paying attention to resolving the key issues we just described. Specifically:

Stay motivated. To help encourage more movement and activity, consider using a wearable fitness tracker (such as a FitBit) to help you set goals and stay motivated. You can also track calories and nutrients with apps such as MyFitnessPal. You may also want to try one of the thousands of fitness programs available on DVD, video, and as smartphone apps. One thyroid patient favorite is T-Tapp, an easy-to-do and effective overall fitness program that combines aerobic and muscle-building routines in gentle, short sequences.

Get support. It’s much easier to stay on track and positive with the support and encouragement of others who are on the same path. You can join a thyroid-specific support group for people participating in weight loss programs, such as theThyroid Diet Support Group. Or you may also want to consider teaming up with some friends to work with a personal trainer or weight loss coach, go for regular fitness walks, or join a gym.

Sources:

Garber, J, Cobin, R, Gharib, H, et. al. Clinical Practice Guidelines for Hypothyroidism in Adults: Cosponsored by the American Association of Clinical Endocrinologists and the American Thyroid Association. Endocrine Practice. Vol 18 No. 6 November/December 2012.

Duntas LH, Biondi B. The interconnections between obesity, thyroid function, and autoimmunity: the multifold role of leptin. Thyroid. 2013 Jun;23(6):646-53. doi: 10.1089/thy.2011.0499. Epub 2013 Apr 4.

Pearce EN. Thyroid hormone and obesity. Curr Opin Endocrinol Diabetes Obes. 2012 Oct;19(5):408-13. doi: 10.1097/MED.0b013e328355cd6c.

Santini F, et al. Mechanisms in endocrinology: the crosstalk between thyroid gland and adipose tissue: signal integration in health and disease. Eur J Endocrinol. 2014 Oct;171(4):R137-52. doi: 10.1530/EJE-14-0067.

Versini M. et. al. Obesity in autoimmune diseases: not a passive bystander. Autoimmun Rev. 2014 Sep;13(9):981-1000. doi: 10.1016/j.autrev.2014.07.001. Epub 2014 Aug 2.

Continued here:
How to Lose Weight With Hypothyroidism – verywell.com


Mar 21

Losing Weight The Healthy Way | Free Ways to Lose Weight

Your weight can make a big difference to your health.

Thats because being overweight increases your risk of developing conditions such as heart disease, Type 2 diabetes and certain cancers, and carrying extra weight puts more pressure on joints such as your knees and ankles.

So being a healthy weight has many health benefits. Simple changes to what and how much you eat, combined with your level of physical activity can really help shed the pounds. Better still, youll feel alert; have increased motivation and feel much better about yourself.

Essentially, there are two elements to maintaining your weight at the right level what you eat and what you do and a combination of the two is the best way to lose weight.

Its not just about eating less, but eating the right foods. Looking at the amount of sugar and salt in foods and making sure you eat the right mix of food types throughout the day. It means you dont have to give up the things you love, just keep the right balance of foods and be physically active. This way youll burn off more calories to help keep your weight at the right level.

Re-shape is a programme that helps adults makes lifestyle changes that will enable them to lose weight and improve their health. The programme offers practical, no nonsense advice, helps overcome barriers to weight loss, make sensible food choices and become more active.

Re-Shape is available to Cheshire East residents aged 18 or over, who have a BMI of 25 to 39.9 and are motivated and wanting to lose weight.

Over the 12 weeks you will:

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Losing Weight The Healthy Way | Free Ways to Lose Weight


Mar 19

Lose Weight in 30 Days – Android Apps on Google Play

Best of 2017 App Best Hidden Gem AppBest Daily Helper App

Lose Weight in 30 Days is designed for you to lose weight in a fast and safe way. Not only does it have systematic workouts, but it also provides diet plans at your disposal. It is scientifically proven to help improve your health and fitness. Your workout and calorie data can be synchronized on Google Fit. Stick with the program, and your body will be more beautiful than ever before you know it.

The workout plan contains arm, butt, abdominal and leg workouts to help you lose your extra weight and shape your body. With animations and video guidance, you can make sure you use the right form during every exercise. There’s no equipment needed, so you can easily do your workouts at home or anywhere at any time.

You can track your weight loss progress in graphs and clearly count your calories. You can also set targets for self-encouragement. Since exercise intensity increases step-by-step, dont forget to take a break every three days so your body can adjust.

Features

– Track weight loss progress- Track burned calories- Low calorie diet plans- Animations and video guidance- Various workouts- Gradually increases exercise intensity

Best Weight Loss Apps Looking for lose weight app? Want to lose weight fast? No satisfied weight loss apps? No worry, here is the best lose weight app you can find to help you lose weight fast. Try it out now to lose weight fast, this lose weight app is not only good at workout but also is a good diet plan weight loss apps.

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Mar 19

Lose Weight and Keep It Off – Harvard Health

How excess weight affects your health

If youre carrying many extra pounds, if you face a higher than-average risk of a whopping 50 different health problems These health conditions include the nations leading causes of deathheart disease, stroke, diabetes, and certain cancersas well as less common ailments, such as gout and gallstones. Perhaps even more compelling is the strong link between excess weight and depression, because this common mood disorder can have a profound negative impact on your daily life.

A Harvard study that combined data from more than 50,000 men (participants in the Health Professionals Follow-up Study) and more than 120,000 women (from the Nurses Health Study) revealed some sobering statistics about weight and health. The volunteers provided their height and weight, as well as details on their diets, health habits, and medical histories. Researchers tracked the volunteers over more than 10 years, noting the occurrence of illnesses and comparing those developments with each subjects BMI.

Obesity increased the risk of diabetes 20 times and substantially boosted the risk of developing high blood pressure, heart disease, stroke, and gallstones. Among people who were overweight or obese, there was a direct relationship between BMI and risk: the higher the BMI, the higher the likelihood of disease.

Heart disease and stroke

Some of the most common problems seen in people who carry excess weight tend to occur together, such as high blood pressure and unhealthy levels of cholesterol and other fats in the blood. And both can lead to concurrent health problemsnamely, heart disease and stroke. High blood pressure is about six times more common in people who are obese than in those who are lean. According to the American Heart Association, 22 pounds of excess weight boosts systolic blood pressure (the first number in a reading) by an average of 3 millimeters of mercury (mm Hg) and diastolic blood pressure (the second number) by an average of 2.3 mm Hg. That translates to a 24% increase in stroke risk.

A 2007 study in the Archives of Internal Medicine examined the connection between weight and heart disease by pooling results from 21 different studies involving more than 300,000 people. Being overweight boosted the risk of heart disease by 32%, whereas obesity increased the risk by 81%, the researchers found. Although the adverse effects of overweight on blood pressure and cholesterol levels could account for 45% of the increased heart disease risk, even modest amounts of excess weight can increase the odds of heart disease independent of those well-known risks, the authors concluded. Compared with people of normal weight, overweight people face a 22% higher risk of stroke. For those who are obese, the increased risk rises to 64%, according to a 2010 report in the journal Stroke, which pooled results from 25 studies involving more than two million people.

Diabetes

Overweight and obesity are so closely linked to diabetes that experts have coined the term diabesity to describe the phenomenon. About 90% of people with type 2 diabetes (the most common form of the disease) are overweight or obese. The incidence of diabetes rose dramaticallyby nearly 65%from 1996 to 2006. A high blood sugar level, the hallmark of diabetes, is one of the features of metabolic syndrome. If untreated or poorly controlled, diabetes can lead to a number of grave health problems, including kidney failure, blindness, and foot or leg amputations. Diabetes is currently the seventh leading cause of death in the United States.

Cancer

Some experts believe that obesity ranks as the second leading cause of cancer death, after cigarette smoking. A study by the American Cancer Society in the New England Journal of Medicine that followed more than 900,000 people for 16 years showed a link between excess body weight and many different cancers. Among people ages 50 and older, overweight and obesity may account for 14% of all cancer deaths in men and 20% of all cancer deaths in women. In both men and women, higher BMIs were associated with a higher risk of dying from cancer of the esophagus, colon and rectum, liver, gallbladder, pancreas, or kidney. In men, excess weight also increased the risk of dying from stomach or prostate cancer. In women, deaths from cancer of the breast, uterus, cervix, or ovary were elevated in women with higher BMIs. A 2008 review article in The Lancet reached similar conclusions.

Part of the problem may lie in the fact that people who are very overweight are less likely to have cancer screening tests such as Pap smears and mammograms. A report in the International J Journal of Obesity showed that the larger the woman, the more likely she was to delay getting a pelvic exam, largely because of negative experiences with doctors and their office staff. In men, screening tests such as prostate exams may be physically difficult if people are very overweight, particularly if they tend to store fat in their hips, buttocks, or thighs.

Depression

Do people gain weight because theyre depressed, or do they become depressed because they have grown overweight? A review of 15 studies found evidence that both scenarios are likely true. Obese people have a 55% higher risk of developing depression over time compared with people of normal weight, according to a 2010 study in the Archives of General Psychiatry. Both conditions appear to stem (at least in part) from alterations in brain chemistry and function in response to stress. But psychological factors are also plausible. In our culture, thin equals beautiful, and being overweight can lower self-esteem, a known trigger for depression. Also, odd eating patterns and eating disorders, as well as the physical discomfort of being obese, are known to foster depression.

The study also found that depressed people have a 58% higher risk of becoming obese. According to one theory, elevated levels of the stress hormone cortisol (common in people with depression) may alter substances in fat cells that make fat accumulation, especially in the belly, more likely. Also, people who feel depressed oft en feel too blue to eat properly and exercise regularly, making them more prone to gain weight. And finally, as mentioned earlier, some medications used to treat depression cause weight gain.

More here:
Lose Weight and Keep It Off – Harvard Health


Mar 6

How to Lose Weight and Keep It Off – verywellfit.com

Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I’ll bet you already know how to lose weight. If you’re like most of us, you’ve probably lost weight many, many times…so many times, you’re an old pro at it. You may even have your ‘go-to’ diet or exercise program, powering up your old Weight Watcher’s account or starting back to the gym whenever the weight starts to creep up.

But what happens when you go off that diet or stop that workout program? You gain it right back, sometimes with a few extra pounds thrown in.

So what you really want to know isn’t how to lose weight, but how to lose it and then make it stay lost…forever. There’s no real secret to losing weight. The real challenge is making it permanent.

Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don’t really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.

To go by the numbers, you have to go through a few calculations:

Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. Important Note: No calculator is 100% accurate and these formulas don’t take into account things like bodyfat, frame size or other factors that can make a difference in your BMR. More about your metabolism.

-Sedentary…………….BMR x 1.2 (little exercise)

-Lightly active………..BMR x 1.375 (light exercise)

-Moderately active…..BMR x 1.55 (moderate exercise)

-Very active………….BMR x 1.725 (hard exercise)

-Extremely active……BMR x 1.9 (hard exercise daily)

Example:

Mary is 46 years old, is 5’4″ and weighs 165 pounds. These are her stats:

BMR = 1465Activity Level = Moderately Active (1.55)Food Calories = 2700TEF Calories = 270

Mary’s BMR/Activity level is 2270. She’s eating about 2430 calories a day (less her TEF). That means Mary is eating about 160 calories more than what her body needs, which could eventually lead to weight gain.

Is There an Easier Way?

There isn’t an easier way to lose weight, but there is an easier way to figure out how to lose weight, if these formulas are a little too much for you. The absolute simplest involves one thing: Make small changes in your diet and activity levels every single day. With this method, you don’t always know how many calories you’re cutting, or how many calories you’re burning. But, if you’re doing more movement than before and you know you’re eating less than before, you are creating a calorie deficit and the weight loss will follow, even if it’s slow. Some ideas:

Total Calories Saved: 532 (based on a 140-pound person)

Source:

Donnelly, J.; Blair, S.; Jakicic, J.; et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med & Sci in Sports & Ex: Feb, 2009. Vol 41, Issue 2.

Kelly, Mark. “Resting Metabolic Rate: Best Ways to Measure it – And Raise it, Too.” ACE. Retrieved August 29, 2013. http://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/.

There’s no doubt that your diet is probably the single most important aspect of a weight loss program. Why? Think about it for a moment; you can easily eat just one wrong thing and end up eating more calories than you’re burning, even if you exercise.

I don’t say this to make you paranoid about every bite you take, but it’s important to understand how this energy balance works so you can get it right.

Say you’ve been eating great all day, tree bark and lemon wedges, water instead of Coke, etc. You’ve been walking all day and you even finish a workout that burns another extra 350 calories. You rock.

Then you go to dinner and have two margaritas and a glass of wine along with dinner. Your drinks alone are worth up to 450 calories and, right there, you’ve canceled out your workout.

That doesn’t mean you have to starve yourself or that you can’t have a margarita from time to time. However, if you really want to lose weight, you have to commit to more exercise and less tequila.

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. However, it’s important that you choose the right workouts – Workouts you enjoy and workouts that take you into your target heart rate zone so you can burn more calories.

There are some workouts that are better than others for burning calories including:

The caveat is that these workouts are very advanced and done at a high intensity. If you’re a beginner, even if you used to workout like a crazy person, start with a beginner program to avoid injuries, burnout and misery.

It takes time to build the strength and endurance for high intensity exercise.

Where to Start

You have lots of options for how to start exercising. You could put on some shoes and head out for a walk right now and that would be a great place to start. I also have some programs and articles that offer a little more guidance:

The real key to the weight loss process has nothing to do with actually losing the weight. Most of us can easily figure out how to cut enough calories to do that, right? What we can’t figure out is how to keep that weight off.

There are a number of reasons we regain weight: Following unrealistic diets or exercise programs we can’t sustain, for example, or completely giving up on healthy eating and exercise during the holidays.

We also tend to think that there’s an end to all of this healthy lifestyle stuff. That, as soon as you lose the weight, you can finally enter the ‘maintenance’ phase of your program which, for many of us, means we don’t have to exercise as much and we can finally stop monitoring every single bite we take.

Unfortunately, there is no maintenance phase to the weight loss process. To keep the weight off, you have to do at least as much exercise as you did to lose the weight and, frankly, you may have to do more. The more weight you lose, the less energy your body expends during exercise and the more you have to do to get the same results. Not fair, I know.

So, keeping the weight off has more to do with how you start the weight loss process than how you finish it. To that end, you have to set yourself up for success and to do that you’ll need to find a few things:

Keeping the weight off would be so much easier if there were just one thing you had to do. And, depending on how you look at it, there is just one thing to do to keep the weight off and that is: Keep your calories balanced. It’s that balancing act that requires constant maintenance because it changes from day to day. Getting your mental strategies in order is just as important as the physical strategies and it may help to think about it like this: At its heart, weight loss will happen if you just learn how to take care of yourself. Once you start doing that, you may be surprised that you don’t care as much about the scale anymore.

More here:
How to Lose Weight and Keep It Off – verywellfit.com


Feb 8

Easy and Fast Weight Loss Tips That Work | Shape Magazine

We’re not kidding. Starving your body by consuming too few calories will not only leave you feeling sluggish and tired, but will also send your body into starvation mode (here’s exactly why cutting calories like crazy for weight loss is not a good idea).

“Inadequate intake of calories, especially protein, causes the body to breakdown muscle tissue to meet the needs for amino acids,” says Cederquist.”I have my patients focus on obtaining adequate lean protein and spreading it throughout the day.” Her recommendation:focus on 100 grams per day, which breaks down into three to fourounces of protein at breakfast, lunch, and dinner, and a few ounces for snacks.

“It’s important to get enough quality calories, not just calories,” says Cederquist. “If you’re eating too little, you may find you can’t lose weight, that you are losing your hair or your nails are brittle. You will also be tired and not have stamina.”

If you’re eating fewer than 1,200 calories per day, your workouts will suffer and the constant stress on your body can lead to muscle loss and slow your metabolism, as we reported in 10 Things You Don’t Know About Calories.If you’re trying to eat super healthy, you might be surprised at how few calories you’re actually eatingtry tracking your daily intake with a food tracking app and make sure you’re fueling your body, not depriving it of nutrients.

Link:
Easy and Fast Weight Loss Tips That Work | Shape Magazine



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