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Jan 30

Top 5 Natural Appetite Suppressants to Help Lose Weight …

No doubt about it, overeating and its connection to more and more people becoming overweight or obese is one of the most complex and challenging issues in health care today. There are many reasons why you might feel like youre always hungry, including nutrient deficiencies, a lack of fiber or healthy fats in your diet, fatigue, or high amounts of emotional stress. However, it doesnt have to be this way. Natural appetite suppressants can help you achieve satiety and avoid overeating, and they can help you do that without the dangers of diet pills.

While manufacturers of weight loss pills continue to promote the convenience and rapid results associated with their products, the U.S. Food and Drug Administrationand other health authorities warn against their use. Some of the main reasons that appetite-suppressing weight loss pills are considered to be at least somewhat dangerous include medication interactions, tainted or unlisted ingredients, high amounts of caffeine, and fillers or synthetic additives that causenegative reactions, just to name few.

The good news is this: There appear to be safer and more natural options for suppressing your appetite (and potentially losing some weight as a result) without so much risk involved. In fact, throughout history cultures all over the world have consumed natural foods, teas and spices that are now provingto be beneficial for metabolic functions and energy expenditure. Consuming natural appetite suppressants, such as filling, fat-burning foods, nutrients likeconjugated linoleic acid andchromium, probiotics, and anti-aging beverages like green tea, can help you keep mindless cravings, a habit of snacking or a sweet tooth under better control.

Appetite suppressants are either pills, drinks, supplements or whole foods that help keep you from overeating. Natural appetite suppressants which have some similarities to commercial weight loss pills but some important differences may help tackle some of these issues related to obesity or emotional eating in part by balancing levels of hunger hormones, such as ghrelin and leptin. Ghrelin and leptin rise and fall throughout the day depending on things like how much youve recently eaten, your mood, stress level, sleep, genetics, current weight and level of inflammation. In other words, theres a lot at play when it comes to suppressing or stimulating your daily appetite.

In addition to decreasing your appetite through hormone regulation, nutrients or essential oils used for safely promoting weight loss can help tip the scale in your favor in several other ways, such as burning more stored body fat for energy (these are known as thermogenics), improvingbalance of blood sugar levels, curbing cravings for junk foods or sweets, improving thyroid health, increasing release of happy hormones or endorphins like serotonin, and possibly giving you a bit more energy throughout the day to be used for extra physical activity.

There are all sorts of products available today that claim to have these appetite-dulling effects, but not every kind has been shown to work or even to be very safe. Examples of weight loss supplements that pose the most risks include guarana, garcinia cambogia, bitter orange or ephedrine.According to the FDA, Supplements arent considered drugs, so they arent put through the same strict safety and effectiveness requirements that drugs are. (1) Thats why I recommend approaching weight loss holistically especially by eating filling, fat-burning, natural foods and other natural appetite suppressants that wont potentially lead to complications like taking pills or consuming high amounts of caffeine can.

1. Green Tea Extract

Green tea has been consumed for thousands of years and is still one of the healthiest beverages available to us today. Its been the focus of hundreds of studies related to everything from preventing cognitive disorders like dementia to managing metabolic dysfunction. Recently, certain antioxidants and substances in green tea extract have been tied to beneficial effects on metabolic diseases and improvements in regulating appetite hormones.

A Cochrane meta-anylsis including 14 studied involving use of green tea found that its consumption was associated with mild but significant weight loss results compared to controls or placebo. (2) One study that tested the effects of green tea extract on a group of adults compared to a control group not taking green tea found that after 12 weeks, those taking 857 milligrams of green tea had significantly lower levels of ghrelin (known as the hunger hormone).

Participants in the green tea extract group also had improvements in cholesterol levels and elevated levels of adiponectin compared to the placebo group. Low levels of adiponectin have been tied to problems like insulin resistance, metabolic syndrome and increased inflammation. EGCG, the most abundant green tea catechin and a powerful bioactive constituent, has also been shown to act like a cancer-fighting compound and promote thermogenic activities in studies, therefore decreasing fat cell proliferation and helping burn body fat for energy. (3)

Although not every study has shown such strong and positive weight loss results associated with green tea extract, it seems safe for most adults to take up to 800900 milligrams daily, usually spread out over three increments. (4) Although theyre generally rare, when taking green tea extract be on the lookout for reported adverse effects thatmight include mild headaches, signs of hypertension, constipation or possibly increased symptoms of urinary tract infection.

2. Saffron Extract

Some research suggests that taking certain saffron extracts can positive effects on mood regulation by increasing endorphin and serotonin levels. Saffrons effects when it comes to suppressing appetite, including leading to reduced snacking and an elevated mood, seem to be the result of increased serotonin action in the body. (5) This has been shown to help improve symptoms of depression, emotional eating and PMSafter about six to eight weeks of treatment. In fact, certain studies have found that saffron extract can work almost as well as taking a low-dose prescription antidepressant drug (such as fluoxetine or imipramine).

Additionally, while research shows mixed results, theres some evidence that taking a chemical from saffron called crocetin might decrease fatigue during exercise and help with increasing energy expenditure. (6) To get theantidepressant benefits of saffron, start with the the standard daily dose of 30 milligrams, used for up to eight weeks. If you have any existing condition that might interfere with saffrons influence on serotonin metabolism (like depression, for example), its a good idea to get your doctors opinion first.

3. Grapefruit Essential Oil

Grapefruits benefits for weight losshave been the focus of dozen of studies and seem to be due to beneficial acids, antioxidants, volatile oils and enzymes that help reduce your appetite, lower cravings, help stimulate the lymphatic system and give you a mild dose of uplifting energy.

Research regarding grapefruits effects on olfactory stimulation (how smelling the aroma affects the central nervous system) shows that inhaling the fruits smell can positively alter autonomic nerve signaling, lipolysis (fat metabolism) and appetite regulation. Here are several findings from a number of studies about how grapefruit essential oil impacts appetite and body weight: (7, 8)

Certain studies have shown that just three 15-minute exposures to grapefruit essential oil each week helped participants reduce their appetites and practice habits (like slow, mindful eating) that better control their weight.How can you use grapefruit essential oil at home or when youre on the go? Trying adding several drops of pure grapefruit essential oil (citrus paradise) either to a diffuser in your office/home, to your shower or bath soap, or with a carrier oil to be massaged right onto your skin (just do a skin patch test to be sure you dont have an allergic reaction first).

4. Foods High in Fiber

Dietary fibers, whether from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut healthand digestive functions, and help maintain strong immunity and heart health. Despite the fact that fiber intake is inversely associated with hunger, body weight and body fat, studies show that the average fiber intake of adults in the United States is still less than half of recommended levels. (9)

What is it about fiber that dulls your appetite?Because fiber is not able to be digested once consumed, plus it absorbs so much of its own weight in water, high-fiber foods help slow your bodys digestion of glucose (sugar), keep you feeling fuller for longer and beat cravings. Many foods high in fiber are also very nutritionally dense, meaning you get more bang for your nutritional buck and help prevent dehydration or deficiencies.

Eating a high-fiber diet similar to the Mediterranean dietor the way that those known for longevity living in theBlue Zones eat has been linked to a longer life span, better regulation of healthy body weight, improved gut/digestive health, hormonal health and much more. According to researchin the Obesity Reports, Evidence points to a significant association between a lack of fiber intake and: ischemic heart disease, stroke, atherosclerosis, type 2 diabetes, overweight and obesity, insulin resistance, hypertension, dyslipidemia, as well as gastrointestinal disorders. (10)

To fill up on the right foods faster and for longer,consume more high-fiber foods, including chia seeds, flaxseeds, starchy or non-starchy fresh veggies, beans or legumes, and fruit (especially berries).

5. Spicy Foods

Naturally spicy (plus anti-inflammatory) ingredients like cayenne, black pepper, curry, turmeric, ginger, dandelion or cinnamon might help increase your bodys ability to burn fat, suppress hunger levels, normalize glucose levels, reduce free radical damage associated with aging and reduce your appetite for sweets.

Studies have found that results associated with eating spices like cayenne with high-carb meals indicate that red pepper increases diet-induced thermogenesis (heating the body and burning of fat) and lipid oxidation. (11) Other research regarding the effects of capsaicin, the phytochemical responsible for the spiciness of peppers, has shown that this compound can modulate metabolic activities through affecting transient receptors in the digestive system, such as one called TRPV1.

Because theyre loaded with benefits, virtually free from calories and easy to use on all sorts of recipes, theres basically no reason for anything but love for spices.Theres evidence that including more spices and herbs in your diet (especially turmeric, black pepper and cayenne pepper) can help you reduce intake of things like flavor enhancers, salt and sugar while helping you reduce weight gain without having negative effects. Try adding some to homemade tea or detox drinks, marinades, on top of fish or other proteins, in a stir-fry, on veggies, or in soups.

Commercially sold diet pills usually contain a mix of stimulants, including caffeine, herbs, and sometimes digestive enzymes or acids. Generally, they come with adverse side effects, making them unhealthy ways to lose weight.

Caffeine is one of the most common weight loss ingredients because it often has the appealing effects of dulling someones appetite, improving motivation and increasing energy for activity. However, as you may have experienced yourself in the past, consuming too much caffeine within a short time period can cause strong side effects like jitteriness, headaches, insomnia, anxiety, heart palpitations, diarrhea and more.

While the majority of adults worldwide consume at least some caffeine daily, mostly in the form of coffee or tea, abnormally high amounts of caffeine are usually limited to fat-burning supplements. When weight loss pill manufacturers include caffeine in amounts theyre rarely used otherwise, its likely to cause both short-term issues like dependence and jitteriness or, even worse, dangerous interactions with existing medical conditions or medications.

Due to interactions with medications or changes in blood pressure, other side effects of popular weight loss pills like guarana, garcinia cambogia or ephedrine, for example can include anxiety, trouble sleeping, indigestion, diarrhea, rapid heartbeat, headaches, dependency and blood pressure changes that can sometimes be dangerous.

Some commercially available thermogenic supplements (especially those containing ephedrine, also called ephedra) have even been found to induce acute liver failureand contribute to serious reactions likeexcessive bleeding, increased pressure in the brain, fatigue, malaise and jaundice.(12) This is one reason why ephedrine is nowbanned as a dietary supplement ingredient in the U.S. due to an increase in reported reactions hypertension, palpitation, stroke, seizures, heart attack and even in rare cases death.

Because theres always the risk for developing many different reactions depending on your current health and age, pay attention to how you feel even when using natural appetite suppressants. Follow dosage directions carefully, since high doses can cause dangerous reactions like poisoning, yellow appearance of the skin or mucous membranes, vomiting, dizziness, diarrhea, and heart problems.

Generally speaking, not enough is known about the safety of using even natural appetite suppressants during pregnancy or breastfeeding, so to stay on the safe side its wise to avoid use of supplements mentioned above during these times. Children and the elderly should also generally avoid consuming too much caffeine or supplements without a doctors opinion first.

If you have any of the below health problems, talk to a professional before attempting to suppress your appetite for weight loss (especially if you take medications daily):

Heres the bottom line on using natural appetite suppressants compared to other appetite suppressants: While weight loss pills, teas or other products may possibly give you a lift in energy, dulled appetite or temporarily elevated mood, theyre unlikely to result in any long-term weight loss, especially when you dont make other healthy lifestyle changes. Focus on eating a well-rounded, nutrient-dense diet, preventing deficiencies in key vitamins or minerals, and staying active. Then you shouldnt need to turn to weight loss products in the first place.

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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Top 5 Natural Appetite Suppressants to Help Lose Weight …


May 13

Kiss Stubborn Fat Good-Bye & Say Hello to a Trim Body with …

Ladies, we all hate stubborn fat. Its seriously our greatest enemy.

and worse yet, even after dieting for months we can still end up with cellulite and nasty lower body fat.

What gives? Does the universe just hate us or something?

Youve probably been there. Diet after diet, you lose about 5lbs and then when your mood sinks to its lowest point you give up. Nothing seems to work, am I right?

===> and your family is ready for you to give up too because youve been grumpy as all get out since you started your diet.

Been there, done that!!!

There is a better way to get REALresults. A better way to burn up the most stubborn fat-including cellulite!

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and its a good thing too since every typical diet has you pulling your hair out after you step on the scale.

Oh, and you wont have to starve yourself with the Beta Switch diet. In fact, we strongly recommend you NEVERrestrict your caloric intake.

While other diets tout the benefits of calorie restriction, all it does is make you grumpier and leads to binge eating.

Sure, you might lose weight in the first week or two, but your body is smart. It knows when youre starving yourself and says oh hell no girl, you better shove some pizza in your face STAT! I aint having that

and we probably thank our bodies for being sassy as its what kept our ancestors alive for millions of years.

But were not living in caves and fighting off lions for fresh kills anymore. Were in the 21st century where theres a McDonalds around every corner.

===>OUR BODIES DONT KNOW THAT THOUGH

If were serious about losing weight, we have to reassure our bodies that well be just fine. We do this by eating the right foods at the right times.

The Beta Switch Method gets to the source of weight loss-the underlying mechanisms you probably didnt know existed.

****THIS METHOD IS SO SECRET THAT MOST TRAINERS DONT EVEN KNOW ABOUT IT****

The Beta Switch is a process that your body uses to go from storing up fat like no ones business to using every ounce of it.

As it turns out, your body has two types of receptors in you fat cells. One of them makes it incredibly easy to get rid of stubborn fat while another makes your metabolism come to a screeching halt.

The bad news is, women have 9 times more of the bad receptors in our lower body fat. Now you know why its taken forever to lose weight.

But the secret fat-cell receptor that gets you massive fat-loss results is called a beta-receptor.

And the best news is YOU can turn ON this amazing and super hush-hush receptor! The Beta Switch Diet uses a methodic approach to keep your beta-receptors turned on and tuned in so you can get rid of stubborn fat for good.

Get back to your super-sexy self! Never fall for another fad diet again! Look great and feel even better without ever having to starve yourself, all with the Beta Switch.

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So your probably thinking, Okay, I can handle a diet switch, but what about exercise?

Well, you dont have to lift a finger with the Beta switch! When you turn on the receptors, by eating the right foods, at the right time, and the right amount, your body naturally burns up sticky fat cells.

Of course, exercise can radically speed up this process. But, its not required.

The Beta Switch program includes a workout plan that targets all the right trouble spots, but you can 100% skip this part if you dont have time to spend working out 4 or 5 days a week.

Just stick with the diet plan and splurge on all the good foods when the plan tells you to. Its really that simple.

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So, is this all to good to be true? Its not.

The brains behind The Beta Switch Method is Sue Heintze.

Sue is a nutrition and fitness trainer who has helped hundreds of women lose weight. She, with the help of her team, has also coached 30 winners and 4 Grand Champions of Australias National Body Transformation competition.

She is also a regular contributor to magazines including Shape, Oxygen Magazine, Womens Health and Fitness Magazine, and Womens Weekly (Australias most widely published magazine). Shes also appeared on national and international television.

Bottom line-she knows her stuff.

Shes lived yo-yo dieting and starvation diets that dont work.

Sue developed the Beta Switch after learning about fat receptors and experimenting with het own weight loss strategies.

It worked! She got the results she was looking for and has never looked back.

Countless other women have had the same or similar experiences with The Beta Switch, now its your turn!

If youve tried every diet and exercise program known to womankind, its time for a change.

If you want lasting weight loss results, its time for The Beta Switch.

If you never want to feel embarrassed about pesky cellulite peeking out underneath your shorts again, you need the Beta Switch.

Get in the best shape of your life, feel beautiful, and enjoy long-lasting fat loss with this program. Welcome to the last diet youll ever need.

..People are saying how healthy and fit I am looking, and I am now accepting the compliments with a big smile.

..I thoroughly enjoy the compliments from those known to me and from strangers. Its wonderful and empowering and this is the beginning of a new adventure.

..After 30 days there was a significant reduction in cellulite on my thighs and rear. The more variations in my resistance the more sculpted my physique is, especially in my legs and tummy.

CLICK HERE TO GET THE BETA SWITCH AND GET RID OF STUBBORN FAT

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Kiss Stubborn Fat Good-Bye & Say Hello to a Trim Body with …


Feb 11

How to Lose Weight Safely with a Clenbuterol Cycle

Best Clenbuterol Alternative

The battle against body fat is both an internal and external war fought on a daily basis. For years, people have been striving to lose weight in the quickest and safest manner humanly possible. Countless diets and supplements have been generated from the bowels of science and technology that push the limits of both imagination and patience. With each new development in the field of health and fitness, new trends have emerged. One of these trends is known as the Clenbuterol Cycle.

Clenbuterol is a steroid-like substance, but not considered a steroid, that falls into a group of drugs known as beta-2-agonists and has some similarities with stimulant drugs. The drug was first developed for the treatment of symptoms of asthma but was found to be very effective in the promotion of muscle growth and weight loss.

Clenbuterol increases the body’s internal temperature causing the basic metabolic rate to rise. With the rising of the body’s metabolic rate, the body will be forced to use the stored fat for the energy needs. The body will be able to burn the fats and leaving behind the lean muscle.

Clenbuterol also helps in increasing the oxygen flow, improving the cardiovascular performance to be able to charge up the body muscle for an intense workout. In short, clenbuterol turns the body into a full-time fat blasting furnace.

As a steroid clenbuterol (which will be referred to as clen from this point), has become quite popular with athletes and bodybuilders because it induces two interesting effects unto the body:

Just like any other medication, there has to be a clear process of work. You will not take any pill and expect result the next day. Clenbuterol too will be taken over a certain period of time to be able to see the results. The cycle consists of the number of days and weeks together with the number of times it should be taken in a day.

Since the metabolic rate differs from one person to another, different people will have different tolerant levels for the clenbuterol. This means that there is no particular prescription that can be assigned to everybody. Every individual will have a unique cycle depending which will depend on his or her metabolic rate.

The common characteristics of the cycle are discussed as below:

Just as the name suggest, a large amount of clenbuterol is taken for two days. After that, you don’t take for two days and then continue strongly again. This pattern might be very hard for people who have not had any experience with the taking of steroids. This is because your body is caught off guard which can affect the metabolic rate of the body interfering with the main intention of taking the drug.

This is the most widely used cycle. It is frequently mentioned by most body builders. It is characterized by the taking of a controlled and steady amount of clenbuterol over an initial seven day period. After the seven days, an individual goes cold to allow the body to get used to the effects of the drug. The cycle is then repeated after the second week has passed. Most clenbuterol reviews involve this particular cycle.

This cycle involves starting from a low dosage then increasing the dosage without taking a break. The first few weeks involve taking of low dosage of clenbuterol to reduce chances of stress to the body. The dosage is then increased afterward without taking any break. Because of starting with a low dosage, the body is not caught off guard as in the case of the burst cycle. The drug will circulate in the body over a long period of time because there is no break being taken.

Burst and common cycle provide the time to expel all the elements from the body. They are mostly preferred by people who want to see results after a short period of time, unlike the incremental method that gives your body time to get used to the drug without the need to expel the substance from the body after a period of time.

It is extremely important to get a medical checkup before using clenbuterol. This is even more important if you are currently using any drug. It is also important to consult with your doctor if you have some sort of medical condition such as hypertension or heart ailment.

There are side effects that have been noted in people who have used clenbuterol. The side effects, however, differ from one person to another because people react differently to any substance they take. Some of the most talked about side effects include:

It is, however, important to understand that most of these side effects diminish when clenbuterol is expelled from the body. Some of these side effects can be reduced by making sure that you take a lot of water and not taking the supplement very late in the day.

It is always important not to exceed the recommended dosage and not to take it longer than two weeks at a time. Not adhering to dosage can cause very serious side effects.

Some of the notable benefits of using clenbuterol as a weight loss substance include:

Clenbuterol is readily found on the internet but not approved by the FDA in united states of America for human use. The drug is also banned by the world anti-doping agency and international Olympic committee. This means if you are a performing athlete, this is a drug to avoid.

The simple answer is YES. If taken according to instruction, there is no danger it poses to the body. The safety of the drug will likely depend on how disciplined the user is when it comes to following instructions on how to use it. There are however some side effects noted which can vary from mild to sometimes severe. These side effects should diminish when the use is stopped. For cases where there are some side effects even after stopping the use, it is important to seek medical attention.

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How to Lose Weight Safely with a Clenbuterol Cycle


Feb 11

Lose A Pound A Day Safely – Natural State Health Center

TruBalance has been an opportunity for me to change not only what I eat but the way I think about what I eat.

I am 65 years old. I have had a weight problem since I was seven years old and had my tonsils out. It left a hole I needed to fill. I have been on Weight Watchers so many times I should have a lifetime membership from persistence. Ive done Physicians Weight Loss, Nutrisystem, the program at Baptist Hospital, Jenny Craig, and tried it on my own.

All of these programs have a few things in common:

TruBalance is the only program I have used that explains the whys of eating the way they suggest. They have never told me to eat more to lose weight. My coach, Megan Rochell, has always been supportive and, most importantly, non judgmental.

This program doesnt say you have to eat every two to three hours to keep your metabolism up. For the first time I dont constantly think about food. I never think about how long it has been since I ate and what am I going to eat now to keep my metabolism up so I wont gain weight.

TruBalance has shown me that the way the food is produced is as important as what I eat. It has given me the information I need to choose my food intelligently. It has given me the knowledge to become very picky about what I eat. I have found I am eating more organic and experimenting with seasonings. I am looking at more than just how many calories are in the food.

TruBalance has given me the opportunity to change things in my life. I no longer have high blood pressure after being on medication for decades. I have changed my Coke Zero addiction to an addiction to water. Most importantly, to me anyway, is I no longer suffer from the I have to have something to eat now syndrome. TruBalance has given me the chance to relax and enjoy life.

Alice Wickliffe, Little Rock

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Lose A Pound A Day Safely – Natural State Health Center


Oct 14

How To Lose Weight Fast and Safely – webmd.com

You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that many experts say its best to lose weight gradually. Its more likely to stay off. If you shed pounds too fast, youll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.

The academys advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. Its best to base your weight loss on changes you can stick with over time.

For faster results, youll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.

Youve probably heard the saying, calories in, calories out; as in, you just need to burn more calories than you eat and drink.

But its not that simple, as many people can tell you from their own experience.

Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, its bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

Whatever method you use, youll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

Youll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how its going with people who can relate. Or talk with someone you know whos lost weight in a healthy way. Their encouragement is contagious, in a good way!

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. Its at every social gathering. And its where a lot of us turn when we have a rough day.

Youll need to know what makes you want to eat when youre not hungry, and have a plan for those moments.

The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a certain part of your life? Or is food your main reward when something good happens?

Next, try to notice when those feelings come up, and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just dont use food as the reward.

You dont have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, youre more likely to keep the pounds off for good if its something you can live with for the long term.

But it does make sense to cut way down on, or totally cut out, empty calories.

Limit added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in enriched bread.

Include protein. Its satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats. Small amounts of fat can help you feel full and less like youre on a diet. The better choices are those in fish, nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats — polyunsaturated or monounsaturated fats, specifically.

Fill up on fiber. You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you dont end up eating more than you bargained for.

What About Meal Replacements? These products will control your calories. Theyre convenient and take the guesswork out of dieting.

Again, though, youll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because youre still hungry or you think you saved enough calories for it, that plan backfires.

You might think that fasting is a quick way to drop pounds. But experts dont recommend it, because its not a long-term solution. Its better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts arent the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasnt been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you wont have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, youll still need to change your eating habits once your fast ends.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If youre not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

WebMD Medical Reference Reviewed by Christine Mikstas, RD, LD on February 28, 2017

SOURCES:

Caroline Apovian, MD, Nutrition and Weight Management Center, Boston Medical Center.

Monica Auslander, registered dietitian, Essence Nutrition, Miami.

Alison Borkowska, PhD, WeightNot.

Jewels Lett, registered dietitian.

Jessica Levings, Balanced Pantry.

Dana Simpler, MD, Mercy Medical Center.

Adrienne Youdim, MD.

Robert Ziltzer, MD, Scottsdale Weight Loss Center.

International Journal of Behavioral Medicine: The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race?

Obesity Reviews: Lessons from obesity management programmes: greater initial weight loss improves long-term maintenance.

Academy of Nutrition and Dietetics: Staying Away from Fad Diets.

CDC: Losing Weight.

National Heart, Lung, and Blood Institute: Healthy Eating Plan.

Mayo Clinic: Chart of High-Fiber Foods.

USDA: All About the Protein Foods Group.

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How To Lose Weight Fast and Safely – webmd.com


Oct 14

How to lose weight fast, but safely – Healthy tips for …

WebMD Medical Reference

There are many reasons why someone may want to lose weight fast, such as a wedding or a beach holiday. However, it is important to take a healthy approach to weight loss and to avoid putting the pounds back on again after a fad diet.

The tactic is not without its pitfalls. The British Dietetic Association carried out a survey in 2004. A third of people questioned said they had ended up heavier than before they went on a diet. The BDA says that is probably because fad diets are so popular these days.

If it sounds too good to be true then it probably is. Be wary of diets that insist on avoiding whole groups of foods. Diets that tell you to eat only specific foods (like cabbage) are another sign of a fad diet. Be sceptical about claims that certain foods (such as grapefruit) have magical fat-burning qualities. You should also be careful about any diet that focuses on how good you will look rather than on how much more healthy you will be.

You can safely lose over 2lbs (1.3 kilos) a week at home with a healthy diet and lots of exercise, says dietician and weight loss counsellor Katherine Tallmadge.

In fact, having a goal like looking good at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event. However, you need to plan ahead and allow enough time to make changes to your shape.

Losing weight is a simple concept: you need to burn more calories than you eat. The British Nutrition Foundation recommends a sensible weight loss of 1-2 lbs (approximately 0.5-1.0 kg) a week. This could mean cutting energy intake by about 500-1000 kcals a day. However, the actual reduction will depend on how much weight needs to be lost, how active the person is and whether they are male or female.

If you want to lose weight faster, you’ll need to eat less and exercise more. Essentially, you need to eat no more than 1,050 to 1,200 calories per day (for important health reasons calorie intake should not be lower than this) and take one hour of exercise a day. On this type of plan, you can expect to lose 2-4 lbs (1.3-2.25 kg) in the first week, or more if you weigh over 18 stone (114 kg).

But the British Nutrition Foundation says there are advantages to not being over-ambitious about how much weight you lose. A measured approach is preferable it says because:

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How to lose weight fast, but safely – Healthy tips for …


Oct 14

How to Lose Weight Quickly and Safely (for Teen Girls)

Expert Reviewed

Four Parts:Changing Your DietMaintaining BalanceExercisingSleeping WellCommunity Q&A

Most teens feel self-conscious about their bodies, especially if you can afford to shed a few pounds. The secret to losing weight quickly and safely is not really a secret: eat fewer calories than you burn each day and do consistent exercise, even if it’s just a brisk walk. These aren’t hard things to do on their own, but they are hard to do consistently. Whenever you get discouraged, remember that millions of people just like you have been in this position. Stay in it for the long haul and you’ll eventually lose the weight you want to.

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Eat plenty of plant-based foods. This might include fruits, vegetables, beans, legumes, and grains. Base your diet around staples like rice, oatmeal, couscous, quinoa, yellow potatoes, and sweet potatoes. It may sound bizarre to be consuming white rice and potatoes, but these foods do not make you fat. Look at the traditional Chinese diet, where they regularly consume these starches yet remain one of the slimmest cultures in the world. Eat until you are satisfied, but not until you are stuffed. Do not restrict or starve yourself.

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Keep a glass of water beside your bed. It is common to wake up due to thirst. The body needs the water’s energy to burn even more fat!

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Sleep straight and take deep breaths. Sleeping on either sides of the body makes it hard for blood to run around which also helps in weight loss. When you are lying straight on the bed before sleeping, take deep, long breaths and hold them for as long as you can. Breathe slow and easy. This should act as a command for the body to help you fall asleep and start flushing down fats.

Categories: Youth Diets and Nutrition | Losing Weight

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How to Lose Weight Quickly and Safely (for Teen Girls)


Sep 8

Dr. Art Mollen: Can a medication actually help with obesity? – AZCentral.com

Dr. Art Mollen, Special for The Republic | azcentral.com Published 7:00 a.m. MT Sept. 5, 2017

Fitness: Many medications are helpful and work by blocking hunger pangs in the appetite center of the brain, but diet and exercise must be included

Dr. Art Mollen(Photo: Richard Buchbinder)

There are medications that can help you lose an average of 5 percentto 15 percentof your body weight, improving blood sugar and lowering cholesterol and blood pressure.

Body mass index should ideally be in the range of 18 to 25 for most people. Unfortunately only about 1 percentof patients for whom medications are indicated actually receive a prescription to lose weight. Although, short-term medications may be useful in some cases, there are others approved for long-term use.

For many decades, the most common one has been Phentermine, which suppresses appetite. It is a controlled substance and is approved only for short-term use.

Another is Orlistat, a medication that simply reduces the absorption one-third of the fat you consume. This can be problematic for some because it affects fat-soluble vitamin absorption, such as A, D and E. It is available over-the-counter in a lower dosage called ALLI.

Qsymia is a combination of Phentermine and Topamaxthatworks quite well. Studies have suggested that an average weight loss of up to 15 percentof body weight can be achieved. However, if at least a 3 percentweight loss is not achieved the medication should be discontinued.

Another medication is called Belviq, it works on the receptors in the appetite center of the brain. It averages 8 percentbody weight loss. It also has to be evaluated at 12 weeks to determine whether or not you can continue taking it.

Another medication, Contrave, combines wellbutrin, a dopamine and norepinephrine reuptake inhibitor, with naltrexone, a drug used for addiction. It is a particularly useful option for patients who also need to stop smoking.

The final medication is called Saxenda, and it works differently. It is an injectable and is similar to medications used for controlling blood sugar. Seven percent of body weight is the average amount lost.

Many of these medications are helpful and work by blocking hunger pangs in the appetite center of the brain.

However, regardless of which medication you try, behavior medication, including exercise and diet, must be part of your long-term solution in order to be successful.

One final caveat: Dont take over the counter natural weight loss vitamins and supplements, which often exaggerate their claims and may cause side effects.

Dr. Art Mollen is an osteopathic family physician and a health, fitness and preventive medicine expert. Reach him at 480-656-0016 or askdrartmollen@gmail.com.

More from Dr. Art Mollen:

Some key numbers reveal your heart health

Is testosterone replacement right for you?

Which vitamins really work?

Is medication necessary for children with ADHD?

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Dr. Art Mollen: Can a medication actually help with obesity? – AZCentral.com


Sep 2

Get SMART about your goals to stay focused and on track at any age – Harvard Health (blog)

When you were younger, life revolved around goals: college degree, new job, traveling to a foreign country, running a marathon. Having your eyes (and mind) on a prize kept you motivated and engaged.

But as you age that focus tends to wane. Whats left to accomplish? Is it even worth striving for something anymore? Yet you need goals as you age more than ever.

Goals are crucial to keeping your mental and physical skills sharp, says Susan Flashner-Fineman, a coach at the Vitality 360 Wellness Coaching Program at Harvard-affiliated Hebrew SeniorLife. You want your remaining years to be good ones, so what do you want them to look like? Goal setting can help you get there.

A good way to establish new goals is to make them SMART, which stands for Specific, Measurable, Achievable, Relevant, and Timely. The SMART approach ensures youve defined your goals clearly and can attain them. Here is how it breaks down.

Goal setting also can be a wonderful journey of self-discovery, says Flashner-Fineman. You might abandon your initial goal or never quite reach it, and thats just fine. Consider it a learning experience, and try again. Or you may realize that it wasnt what you really wanted to do and venture into a new direction.

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Get SMART about your goals to stay focused and on track at any age – Harvard Health (blog)


Aug 30

Don’t talk about diets in front of your daughters, deputy head at top London school warns parents – Evening Standard

Parents should not talk about wanting to lose weight in front of their teenage daughters, a London deputy headteacher has warned.

Children are already exposed to toxic messages about the importance of being very thin and parents must help counter this, according to Fionnuala Kennedy of Wimbledon High School.

She wrote to parents at the 18,000-a-year girls school after watching Netflix drama To The Bone, which has been criticised for glamorising anorexia.

Ms Kennedy, deputy head (pastoral) at the school, said she was horrified by the film and concerned that teenagers would watch it during the holidays, with time to dwell on it and discuss it on social media.

In a message to parents about how to deal with the pressure faced by girls, she wrote: Role model as effectively as you can. Its difficult to advocate a rounded, healthy diet for your teen if youve cut out carbs and dairy yourself, or frequently refer to your desire to lose weight.

Ms Kennedy told the Evening Standard: We are all a bit culpable its quite a middle-class thing talking about cutting out food groups and clean eating.

Teachers should also be careful about what they say in front of pupils. She said: As a teacher when you come back from holiday and speak to your colleagues, one of the first things middle-aged women will say to each other is, You look fantastic have you lost weight? Its ingrained in us as women, so we have to be really careful because these messages are picked up all the time.

We are all role models. Mothers, teachers, aunts you will be looked up to even if you dont realise it, and it is your job not to propagate the idea that thin is just better.

Ms Kennedy said she watched To The Bone, in which Lily Collins plays a 20-year-old with anorexia, to keep in step with her pupils and suggested parents should also try to watch the same films as their daughters, to help understand their world. But she called the film irresponsible and said Netflix had a duty not to glamorise mental health issues.

She added: To The Bone, with its emphasis on anorexia as an act of rebellion, as sexy even, only adds to the thin is cool/right/attractive argument.

Beat, the national eating disorder charity, has warned that the film is likely to be highly distressing or triggering for people with eating disorders. It contains frequent references to calories, weight and eating disorder behaviours, as well as images of Collinss character Ellen at a very low weight.

The actress, 28, who has spoken about battling an eating disorder as a teenager, was required to lose weight for the film. She said she did so safely under supervision from a nutritionist, producers, the director and her own mother to avoid a relapse.

The films writer and director Marti Noxon said: Having struggled with anorexia and bulimia well into my twenties, I know first-hand the struggle, isolation and shame a person feels when they are in the grips of this illness.

“In an effort to tell this story as responsibly as we could, we spoke with other survivors and worked with Project Heal [a charity] throughout production in the hope of being truthful in a way that wasnt exploitive.

My goal was not to glamorise eating disorders, but to serve as a conversation starter about an issue that is too often clouded by secrecy and misconceptions.

“I hope that by casting a little light into the darkness we can achieve greater understanding and guide people to help if they need it.”

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Don’t talk about diets in front of your daughters, deputy head at top London school warns parents – Evening Standard



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