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A woman says she cant hide her delight after shedding three stone with Slimming World.

Karen Foster thought she was never going to lose the pounds after several failed attempts at diets.

However, three years ago she decided to give it a go and headed to her nearest Slimming World group in Yaddlethorpe just north of Gainsborough.

And the hard work has paid dividends after Ms Foster went from 14 stone three pounds to 11 stone three pounds.

She said: Like a lot of slimmers, I had tried to lose weight so many times before by following numerous diets but they were never sustainable because Id always get tired of restricting what I ate.

I thought I was destined to struggle with my weight for the rest of my life, but when I came to Slimming World it was different.

I never felt like I was on a diet. The eating plan encourages you to eat lots of tasty, filling foods like pasta, rice, potatoes and lean meat and fish, you are never hungry and no foods are banned so theres no deprivation.

I couldnt believe Id found a way to lose weight without starving myself.

Ms Foster says it isnt just about the food though.

She said: Slimming World isnt just about changing what you eat. Becoming more active is important too.

Our Body Magic programme takes the threat out of activity by showing people, many of whom have unpleasant memories of being forced to take part in activity at school , how they can build activity into their daily routine without having to take up traditional forms of exercise like going to the gym or running.

Everything counts from walking to gardening to washing the car. I love getting out in the fresh air to walk my dog to get my Body Magic!

As a consultant its my role to create that warm, supportive atmosphere to get people sharing their ideas and experiences to help others - its going to be great fun.

She is now determined to help others and has successfully trained to become a consultant running her group.

Poppy Tarr, who runs Slimming Worlds Scotter group and manages Karen as a team developer, said: Slimming World consultants are chosen for their positive outlook and because they genuinely care about the health and happiness of others.

With Karens experience of being a successful Slimming World member and her kind and warm personality and great sense of humour I just know that shell be an amazing support to members, cheering them all the way to their target weight.

Karens Slimming World group will be held at Yaddlethorpe Methodist Church every Thursday at 5:30pm and 7:30pm from November 14 2019.

For more information or to join Karens group either pop along on November 14 or call her on 07885 519739.

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Woman unveils impressive transformation after dramatic weight loss with Slimming World - Lincolnshire Live

Avocado, also known as alligator pear is known for its high nutrient value and used to add extra flavour and rich texture to food. Considered as the main ingredient of guacamole, this fruit comes in many shapes and colours is rich in vitamins and minerals that make it a healthy choice for people of all age groups.You will be surprised to know that it doesnt contain any cholesterol or sodium and is also low in saturated fat.While we all have been reading about its rich fibre content that makes it effective in weight loss and metabolic health, a recent study has highlighted that it can also help in delaying or preventing diabetes.According to the latest study published in the journal- Molecular Nutrition and Food Research, it has been found that avocado has a compound that can inhibit cellular processes that normally lead to diabetes. During the research, it was found that the compound was easily absorbed into the blood with no adverse effects on the kidney or liver. The researchers have found that avocation B (AvoB), a fat molecule found only in avocado, counters incomplete oxidation in skeletal muscle and the pancreas to reduce insulin resistance.In a human clinical, AvoB was given as a dietary supplement to participants eating a typical western diet was absorbed safely into their blood without affecting their kidney or skeletal muscle,After the successful demonstration of its safety in humans, the team is planning to conduct clinical trials to test AvoBs efficient in treating metabolic ailments in people too. Inputs from ANI

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Heres how Avocado can help in delaying diabetes - Times of India

Over the last dozen years, the Kardashian family has become one of the most popular families in the world. Weve watched the youngest family members grow into adults and the oldest family members grow to have large families of their own. Now that five of the six Kardashian-Jenners have kids, were watching their little ones grow up, too. And its no secret that the family is a fan of fillers, Botox, and other procedures. But will they allow their kids to have the same work done as they grow older?

Kris Jenners first grandchild might have come as a surprise, but since Kourtney Kardashian and Scott Disick welcomed Mason in 2009, Jenner has become a grandmother to nine more little ones. Kourtney and Scott learned they were pregnant after they had a fling while they were broken up. Theyve since welcomed two more kids, Penelope and Reign (the two split in 2015). Kim Kardashian and Kanye West were looking toward marriage when they learned they were pregnant with their first child. They welcomed North in 2013, wed in 2014, and have since had three more kids. Rob Kardashian has one daughter with rapper Blac Chyna, while Khlo Kardashian and Kylie Jenner each have one daughter with their respective exes, Tristan Thompson and Travis Scott.

Over the last few years, weve seen the Kardashians appearances change quite a bit. Khlo worked hard to lose weight and gain the body she had always dreamt of after her divorce from Lamar Odom; she now sports blonde hair, too. Though the Kardashians eat healthy and work out, theyve never denied being fans of artificial fillers. Over the last few years, some have become concerned with Kims use of face fillers; fans have said shes almost unrecognizable in her photos. Kylie Jenner has become a fan of fillers as well; her lips are the main reason her makeup brand has made her a billionaire. Kourtney, though, prefers the more natural look and doesnt add fillers to her face or lips. However, the 40-year-old does have breast implants. Kendall Jenner appears to be the only woman in the family who hasnt had any work done.

Its safe to say that Kim and Kylie are bigger fans of the artificial fillers than the rest of the family. Their faces have both been altered quite a bit since their fame took off, and if they did it, they will likely allow their children to do it as well. Kylie started receiving fillers as young as 18, though she might suggest that her own daughter should wait a bit longer before having any work done. Kim is already grooming North to be a mini version of herself between her style and spunky attitude, so it seems Kim would also allow her kids to have any work done that they choose, too.

Kourtney hasnt had any work done to her face, so she might advocate for her children to do the same. However, she did receive breast implants, so she isnt totally opposed to plastic surgery. Khlo once said she had fillers done one time and had a bad reaction, so she hasnt done them since. She might caution her children to be wary. And so far, Kendall hasnt had any work done and has preferred to go the all-natural route. Shes still very young, so that could change in time, but for now, it seems that she would be the one sister most hesitant to allow her future children to undergo a ton of alterations to their bodies.

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Will the Kardashians Allow Their Kids to Get Plastic Surgery When They're Older? - Showbiz Cheat Sheet

Over-the-counter weight-loss pills

The temptation to use over-the-counter weight-loss pills to lose weight fast is strong. But are these products safe and effective?

The appeal of losing weight quickly is hard to resist. But do weight-loss pills and products lighten anything but your wallet? And are they safe?

There's no magic bullet for losing weight. The most effective way to lose weight and keep it off is by eating a healthy low-calorie diet and being more physically active.

Weight-loss pills prescription drugs, nonprescription drugs, herbal products or other dietary supplements are all, at best, tools that may help with weight loss. But there is relatively little research about these products. The best studied of these are prescription weight-loss drugs.

For example, a 2016 study reviewed 28 long-term trials of prescription drugs for treating obesity. The researchers concluded that when a person makes appropriate lifestyle changes, a prescription weight-loss drug increases the likelihood of achieving "clinically meaningful" weight loss within a year.

Clinically meaningful weight loss means you've lost enough weight to lower your risk of heart disease, diabetes and other diseases. This is generally defined as 5 percent or more of body weight.

It's important to consider that weight loss achieved in a research setting may be greater than in actual practice. Also, possible side effects and adverse reactions to weight-loss pills can affect how well you might do.

It's reasonable to expect that prescription weight-loss pills may be beneficial, but they won't be magical. They don't work for everyone, and the benefits may be modest. Researchers know much less about the potential benefits and risks of over-the-counter weight-loss products.

Over-the-counter weight-loss treatments fall into two general categories:

The standards for regulating the production and marketing of these two types of treatments are different. For a nonprescription drug, such as orlistat (Alli), the drug company must provide the Food and Drug Administration (FDA) with results from human (clinical) trials that show the safety and effectiveness of the drug at the nonprescription dose.

The makers of dietary supplements are responsible for ensuring the safety of their product and making honest claims about possible benefits. However, the makers' claims aren't subject to FDA review or approval before marketing. Also, the type or quality of research used to support claims can vary.

If the FDA can demonstrate that a supplement is unsafe, the agency can ban the product or ask a manufacturer to withdraw it voluntarily. The FDA may also take action against a manufacturer if there is no evidence at all to support a claim.

These differences in research, production and marketing can make it difficult to make informed decisions about products.

When a dietary supplement is marketed as "clinically proven" to cause weight loss, there should be some type of clinical evidence to support it. Such a claim, however, provides no details about the clinical research.

For example, raspberry ketone supplements are marketed as clinically proven, natural weight-loss products. As of December 2017, the results of only one clinical trial with raspberry ketone had been published. The results include the following information:

The weight loss in the treatment group was modest, and the trial was only eight weeks, which isn't long enough to know if the supplement will help with weight loss long term. Plus, the supplement included multiple ingredients, making it impossible to judge which ingredients helped the weight loss.

Limited research also makes it difficult to judge the safety of a weight-loss supplement. And a product isn't necessarily safe simply because it's natural. Though rare, some dietary supplements have been linked to serious problems, such as liver damage.

Ephedra, or ma-huang, is an herbal stimulant once used in weight-loss products. It's now banned by the FDA because of possible adverse effects, including mood changes, high blood pressure, irregular heart rate, stroke, seizures and heart attacks.

Bitter orange is a currently available herbal stimulant used in some weight-loss supplements and is often called an ephedra substitute. The active ingredient in bitter orange has chemical properties and actions that are similar to ephedra and may be associated with similar adverse effects. Because of limited research and the use of bitter orange in multi-ingredient supplements, the safety of the product isn't well-understood.

It's important to do your homework if you're thinking about trying over-the-counter weight-loss pills. Information about many dietary supplements is available online from the Office of Dietary Supplements and the National Center for Complementary and Integrative Health.

The Natural Medicines database summarizes research regarding dietary supplements and herbal products. Although information from the Natural Medicines database is available only by subscription, you may be able to access it through a public library.

If you're considering weight-loss pills, be sure to talk with your doctor, especially if you have health problems, take prescription drugs, or are pregnant or breast-feeding. It's also important to get advice on possible interactions with your current use of medicine, vitamins or minerals.

Your doctor can also offer advice on losing weight, provide support, monitor your progress or refer you to a dietitian.

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Over-the-counter weight-loss pills: Do they work? - Mayo ...

Do you need to know how to lose weight safely in two weeks? Since youre reading this, were going to assume that you do! We can help, whether you have a vacation coming up or an important event and you want to look your best. If you stick to the guidelines below, you can make a noticeable change in your appearance in the next 14 days.

We dont recommend extreme weight loss methods, but really fine-tuning your diet and exercise routine can help you shed some excess weight and inches, quickly and safely. When it comes to losing weight quickly, simply cleaning up your diet can make a huge difference. What you eat and drink each day (and, what you choose not to consume) will determine your results. Then, adding in exercise and workout routines will get you the rest of the way!

Make sure to Eat Enough You might be surprised to learn that eating enough is crucial to quick weight loss. Often times, when were trying to lose weight quickly, we essentially starve ourselves. This is not only unhealthy, but its also incredibly ineffective.

While it is imperative to decrease daily caloric intake, your body and metabolism still require a certain number of calories to burn fat at an optimal rate. For this reason, the first thing that youll want to do is find outHow Many Calories You Should Be Eating Daily to Lose Weight.

Plenty of Protein Protein is by far the most important macronutrient that you can eat for fast weight loss. Its not free of calories; in fact, there are 4 calories in each gram. But, digesting protein takes longer and requires more energy. This means that when you eat protein, your body works harder and burns more calories than if you were eating carbs or fat.

Beyond that, consuming sufficient amounts of protein each day will boost your metabolism, slow down digestion, keep you feeling fuller for longer, and even help your muscles recover faster from your workout!A general rule of thumb for weight loss is to eat at least 1 gram of protein per pound of body weight. For instance, if you weigh 140 pounds, youll want to eat 140 grams of protein daily for the next 14 days.

To ensure that you dont get sick of your protein sources, check out this Ultimate List of 44 High-Protein, Low-Carb Foods.

Fewer Carbs Decreasing your carb intake temporarily can be extremely beneficial to shrinking your waistline! When you eat carbs, your body holds on to water. Limiting carbs allows your body to let go of water, enabling you to lose inches as well. Furthermore, decreasing carbs will help you reduce your daily calorie intake, assisting in the weight-loss process.

The list of high-protein, low carb foods above will be extremely helpful, but you may also want to try one of these effective eating plans:

Plenty of Water Water is essential to increasing your rate of fat loss. Staying properly hydrated will help maintain the speed of your metabolism, flush out toxins, keep you energized and focused, and even allow you to lose more water weight. That may sound contradictory, but when your body is hydrated, it doesnt feel the need to hold onto excess water. This means youll drop weight and inches!

Drink a minimum of 64 ounces of water each day. Space it out throughout the day, so you dont have to chug it all in the evening. We recommend drinking an 8 oz. glass right after you wake up and again before each meal. This will do two things: help you reach your water goals and keep you from overeating.

Read: 12 Easy Ways to Increase Your Daily Water Intake

Black Coffee Water is the only beverage that you need to drink, but black coffee can temporarily increase fat burn. We say black coffee because once you add cream and sugar, its no longer a zero calorie beverage. The caffeine content in black coffee will speed up the rate of your metabolism for an hour or two after you drink it.

Green Tea This is the other beverage youre permitted to drink when trying to lose weight fast. Green tea also contains caffeine, and it will have similar effects to black coffee. Its an excellent way to switch up your beverages if you begin to get bored with water. Keep in mind, however, that green tea does not count towards your daily 64 ounces of water!

Everyday Activities Increasing your movements throughout the day can add up, and before you know it youre burning hundreds of extra calories. If you are able, walk to work or school. Take the stairs instead of the elevator. Park in the farthest parking spot from the entrance. Clean the house! The more you move, the more weight you will lose.

HIIT This is one of the most effective forms of exercise that you can perform. You not only burn hundreds of calories during the workout, but you continue to burn them even after its over due to the boost in metabolism! HIIT has become extremely popular, not just because of the results it will get you but also because it takes less time out of your day. If youre trying to lose weight within the next two weeks, youre definitely going to want to perform these HIIT routines:

Tabata This form of training is just as effective as HIIT, but it can be completed in an even shorter amount of time. The goal of Tabata is to combine all-out bursts of energy with rest periods, increasing metabolism and fat-burn. Traditional Tabata workouts can be completed in as little as 4 minutes. Try these fast and fun routines:

If you can adhere to these guidelines for the next two weeks, you will notice a significant improvement in the way that you look and feel.

After your vacation or event has passed, dont go back to your old ways! Get back on track so that the next time a special occasion comes up, youll already be ready. Continue eating clean and working out regularly. Youll be so glad that you did!

Follow us on Facebook, Pinterest, and Instagram for all of the best fitness tips, plans, and routines.

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How to Lose Weight Safely in Two Weeks and Keep it Off

Lets face it trying to lose weight after your 60 years old is really hard. Back in the day, you could eat whatever you wanted (for the most part). Now, you eat a Hersheys Kiss, and you gain 2 pounds overnight.

As our bodies age, we lose our ability to eat whatever we want. Suddenly, we have to track calories and steps to stay ahead of the scale.

Before we get into 9 ways you can realistically lose weight, stay in shape, and feel like youre 25 again, its important to understand why keeping the weight off has suddenly become so difficult.

If youre 65+ and are enrolled in Medicare, there are plans that offer free gym memberships as a part of your health insurance. It's never been easier to get motivated and stay in shape! Learn more

Losing and maintaining your weight can start to become an issue as early as age 50, though many experience this annoyance around age 60.

What is going on?

For starters, your metabolism slows down as you age.

Robert Herbst, a personal trainer and 19-time World Champion in powerlifting explains, Im 60, so I know what it means to be 60. The slowing of the metabolism is a function of decreased production of testosterone and human growth hormone (HGH), which causes a loss of muscle mass.

Dont worry that loss of muscle mass can be reversed, and well get to that in the next section.

Carolyn Dean, MD and author of 30 books, including The Complete Natural Medicine Guide to Womens Health also explains, The loss of nutrients such as magnesium has decreased the production of metabolism-boosting hormones, so your weight loss efforts are handicapped.

In essence, this isnt your fault. With age, your body becomes less efficient with producing the key hormones it needs, which makes losing weight well, really hard.

For women, perimenopause and menopause are a reality of your 50s and 60s. Because of this shift, you actually burn fewer calories than you used to.

Jill McKay, Certified Personal Trainer and Group Fitness Instructor, explains, With menstruation, our body temperature would fluctuate, so we would get a bonus calorie burn of about 300 calories per month. Its not much, but it adds up over time.

Another issue that comes with both perimenopause and menopause is insulin-resistance, which makes losing weight even more difficult.

This means that the things you used to eat, you cant eat anymore! That also goes for portions you might not be able to eat as much as you could before without gaining weight.

When youre nearing retirement, theres more time. More time to exercise, of course, but is that really how we like to spend our free time?

Jill notes that, generally speaking, older adults often have more opportunities for socializing (and better finances to go to nice dinners).

In fact, were more likely to eat more if were around other people who are eating. All that socializing is making it harder to stay in shape.

For most people, losing weight after 60 is hard, but thats normal. However, if losing weight is exceptionally hard, you may want to check with your doctor that you dont have any health conditions.

The two most common health conditions that can cause weight gain are 1) the thyroid losing function, and 2) insulin becoming less functional.

The common test called hemoglobin A1c can tell you if youre able to metabolize your sugars well. If not, you could be at risk for diabetes.

For women, these conditions are most common around menopause.

So, losing weight after 60 is a real problem that many men and women face. However, there are some tricks to nudging that weight off so that you can tip the scale in your favor.

Related: Over 60? How to Use Smartphone Apps to Lose Weight and Track Fitness

Strength training, also called resistance training, isnt usually the first thing older adults think of when they think of exercise. Typically, cardio exercises, like walking on a treadmill or hopping on an elliptical are the most common.

However, Idea Fitness Trainer of the Year, Carol Michaels, worries that many seniors are forgetting about strength training.

The missing exercise component to help those over 60 lose weight is oftentimes strength training. This is an exercise using weights (or your own body weight) to strengthen and build muscle. It increases the size and strength of the muscle fibers and strengthens the tendons, ligaments, and bones.

As we age, we lose muscle mass mainly because of the slowing metabolism, which then contributes to an even slower metabolism, and suddenly, youre in a vicious cycle.

However, you can stop that cycle of muscle loss by strength training in fact, you can reverse the muscle loss at any age.

Carol continues, Since muscle is metabolically active, the more muscle mass that you have, the faster your metabolism. Therefore, strength training can help with weight loss.

But the benefits of strength training dont stop at weight loss. Other benefits of strength training include:

Who thought exercise could actually energize you?

Robert Herbst offers another way to think about strength training, The body will build additional muscle which is metabolically active and burns calories, even when at rest. Having this new muscle also raises the metabolism, just like a six cylinder car burns more gas than a four cylinder one, even when idling at a red light.

In essence, your new muscle will help you burn more fat, and youve suddenly stopped the vicious cycle of aging, and instead started a cycle of weight loss and weight management.

Now that were on the same page strength training is awesome! you might be wondering how exactly to go about this.

Carol says that many older adults around age 60 dont know where to begin. Should you go to the gym and use the machines? Should you buy some free weights?

A few popular machines you can use at the gym

She explains, Although machines can be helpful for those with balance issues, exercise with free weights has several benefits.

Free weights can be used at home or at the gym

Gyms also have free weights, so if youd rather pay for a gym membership than buy your own free weights, you have the choice.

Sure, strength training sounds nice, but if you think Im going to do it every single day for 2 hours a day

Dont worry. You dont have to do strength training like a madman to get the benefits.

Carol suggests that you should aim for 2 times per week.

Strengthen each muscle group, alternating from upper to lower body. Make sure to work the front, back, and side of the body so that you do not create imbalances. If you are new to exercise and over 60, you might start with a very light weight.

Once you have your exercises planned, Carol suggests doing 5-10 repetitions of that exercise. By the 5-8th repetition, you should start to feel the muscle really working. By the final repetition, you should feel that youve worked the muscle, but youre not exhausted. If youre exhausted, youre doing too much weight.

You can call your local gym in order to have a personal trainer show you what exercises to do, but there are a lot of experts online who have strength training programs with pictures and tutorials.

Bodybuilding.com dont be scared off by the name has a huge amount of pre-planning workout regimens. You can sort them by level beginner, intermediate, and advanced as well as length, 4, 6, 8, 12 weeks, etc.

You can browse those workout plans here: https://www.bodybuilding.com/workout-plans.

Dieting after 60 is confusing even if carb-heavy meals and delicious desserts have never been an issue for you, you might start to notice your body changing. That daily dessert might cause you gain weight, even if youve stayed the same weight for years.

But the bigger problem is that older adults over age 60 tend to have higher blood sugar due to insulin resistance.

Denny Hemingson, a 61-year-old Functional Diagnostic Nutrition Practitioner explains, Insulin signals the liver, muscle, and fat cells to take up glucose out of the blood stream. When those cells become resistant to insulin, glucose doesn't get used and ends up staying in the blood creating high blood sugar. Eventually, this leads to pre-diabetes, metabolic syndrome, and type II diabetes. In this state, it's much harder for the body to release extra pounds.

The solution? Reducing carbohydrates. Denny goes on to say that focusing on blood sugar retention over 60 is an important reality, and by reducing carbs, youre reducing your blood sugar, which will make it easier to maintain your weight.

Carolyn Dean is an advocate for the Keto diet, which is a high fat, moderate protein, and low carb diet. This allows the body to use up carbohydrate stores of sugar called glycogen, and then turn on fat burning to burn excess fat cells as energy.

The Keto diet is slowly gaining more recognition in the fitness and medical community as a way to burn fat faster than ever before, but its still recommended that you talk with your doctor before trying it.

Carolyn says that with the Keto diet, your goal is restrict carbs to 20-50 grams per day.

Drinking water doesnt in itself help you lose weight, but the reality is that many people think theyre hungry when theyre really just thirsty.

The cure? Drink a ton of water.

Carolyn and Denny both advise that you drink half your body weight (in lbs) in ounces of water. Carolyn explains, Often, people think they are hungry but they are really thirsty.

So, for example, if you weigh 200 pounds, you should drink 100 ounces of water. Thats about 5-6 bottles of water per day.

Something you may have never thought of is adding magnesium to your diet.

Magnesium is an energy mineral and weight loss/metabolism-boosting mineral that helps synthesize proteins, carbs, and fats.

Carolyn explains that of the 700-800 magnesium-dependent enzymes, the most important enzyme reaction that magnesium contributes to involves the creation of energy. Magnesium activates adenosine triphosphate (ATP), the fundamental energy storage molecule of the body.

Getting magnesium into your diet is as simple as adding to your water. Carolyn says, Add sea salt and an absorbable form of magnesium, such as magnesium citrate powder, to your water. This will definitely make following low-carb diet easier, and it will help you avoid the loss of energy, sluggishness, and headachy feeling associated with electrolyte depletion.

Another thing to note is that sugar stresses the body and depletes magnesium, so staying away from sugar can help neutralize the effects of stress. Who knew?

OK, dont get sunburnt or anything, but make sure to get some Vitamin D!

Without Vitamin D, you might find yourself running to the cupboard for more snacks than you need.

Denny explains, Vitamin D works alongside the hormone leptin to regulate hunger signals. When Vitamin D is deficient, this process malfunctions causing people to overeat.

Get outside, take in some sunshine, and bask in the fact that youre controlling your appetite!

Its no secret that stress can cause us to overeat.

When youre stressed, do you go to the freezer for some chocolate ice cream? Youre not alone.

A great way to manage stress is to relax. And sometimes, you need some prompting.

Denny suggests yoga, which does more than just ease stress. Youll improve your balance, your core strength, and your mindfulness.

Other ways to manage stress are to consider meditation, prayer, and nature walks.

The app called Simple Habit has free, quick meditations that you can try if youre interested in giving meditation a shot.

Popular meditations include "Simple Habit Starter" and "Coffee Meditation," which are both only 5 minutes long.

Sleep has incredible effects on your overall health.

Not only will you have more energy for that strength training workout, but when you sleep, your body actually produces the human growth hormone (HGH).

Denny advises that you get 7-8 hours of quality sleep. The best way to make sure your sleep is of quality is to:

Sleep brings youthfulness, so dont skimp on it!

Meal prepping can force you to eat healthier foods throughout the week, even when you dont have time to cook. (Or you just dont feel like it.)

Jill advises, Stop eating manufactured food. Yes, this is challenging if you live alone. Look into meal prep for the week that way, you cook larger portions and break them down to smaller meals during the week.

If youve never tried meal prepping before, Thirty Handmade Days has an excellent blog post called Meal Prep Ideas Why, What, and How.

There, youll learn how to do it, and there are even recipes to get you inspired.

Finally, dont be so hard on yourself!

If you go an entire week without losing an ounce, dont worry! That can be extremely normal.

All of our experts advise that you dont cut your calorie intake by too much. Jill explains, Adequate calories are important don't cut calories too drastically! Fast weight loss leads to muscle loss, and that changes body composition (and can slow the metabolism.

In other words, all your strength training progress can be lost if you arent eating enough.

Finally, dont push yourself too hard in the gym, either. Jill explains her own pet peeve: One of my biggest pet peeves is when an inexperienced personal trainer tries to make a Baby Boomer complete a workout that is so challenging that they are so sore the next day that they can barely brush their teeth or get up off the toilet. That is NOT necessary!

If you need a break, take one! If you feel the weight is too heavy, lighten up! The goal is to keep yourself healthy not to make yourself miserable.

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Losing Weight After 60 Is Hard Here Are 9 Ways to Drop ...

These banana fritters make a delicious snack but it takes two hours of cycling to burn off three pieces of itt. Filepic

March 30, 2019 Food, Health, Nutrition, Wellness

By ASSOC PROF DR CHIN YIT SIEW AND DR ZAWIAH HASHIM

Should you lose body weight?

The answer is Yes if you are overweight or obese.

Overweight and obesity refer to a persons excess body fat. By maintaining a healthy body weight, you will look and feel good without placing your health at risk. Many chronic diseases such as heart disease and diabetes, list overweight and obesity as risk factors. Thus, if you are currently overweight or obese, your best bet is to shed your excess weight, but you have to do it safely.

While losing weight can make a healthier you, problems may arise when it is done incorrectly.

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The desire to lose weight quickly has led many people to turn to fad diets, which promise a quick fix if you adhere to rigid rules that focus purely on weight loss. They also generally promote a specific food, food groups or a combination (e.g. eating only nuts or berries, meat or fish) and may even claim that these foods alter your bodys biochemistry, making it burn your body fat.

Although you may lose weight quickly when youre on a fad diet, it is usually not sustainable as you will regain the weight or end up weighing even more. Worse still, some fad diets may have harmful side effects. Hence, the effective and safe way to lose weight is to focus on practising a healthy lifestyle that incorporates eating healthily and being active regularly.

Strike a balance

A simple concept to maintain a healthy weight is that of energy balance.

In essence, the energy in (calories from food consumed) should ideally be balanced with energy out (calories used by your body and any physical activity).

If the energy balance is negative i.e. more calories are going out than coming in, then a normal weight person may become underweight.

If the energy balance is positive i.e. more calories coming in than going out, then a person may become overweight or obese.

To lose weight, youll need to reduce your daily calorie intake from food, and increase your daily energy expenditure through physical activities. It is also important to set a goal of how much weight to lose.

It is best to target losing five to 10% of your body weight over six months, or 0.5kg to 1kg per week.

Aim for steady weight loss over a longer period.

Healthy diet for weight loss

Your body requires energy and nutrients to function. Hence, you still need to practise balance, moderation and variety in planning your meals. Heres a sample of calories in popular foods:

Drinking plain water is much healthier than sugary drinks. MCT

> 1 bowl curry noodle (670 kcal) or 34% of daily energy requirement (based on 2,000 kcal)> 1 plate fried kueh-teow (670 kcal) or 34%> 1 bowl assam laksa (470 kcal) or 24%> 3 pieces of banana fritters (goreng pisang) (390 kcal) or 20%> 1 bowl kueh-teow soup (360 kcal) or 18%> 1 piece of fried chicken (260 kcal) or 13%> 2 pieces of karipap (260 kcal) or 13%> 1 can sugar-sweetened drink (137 kcal) or 7%> 1 mug teh O (60 kcal) or 3%> 1 glass plain water (0 kcal) or 0%

To lose weight, aim at reducing your intake by 250 kcal (approximately the calorie contained in one piece of fried chicken) per day.

Try having at least three main meals a day, but reduce the portion size and choose foods with lower calories.

From the sample above, you will notice that certain foods have very high calories.

For example, consuming one serving of curry noodle and one can of sugary drink for lunch would contribute to about 40% of the daily energy needs of an adult. You should opt for a lower calorie combination, e.g. kueh-teow soup and plain water, which provide only half the amount of calorie compared with the previous combination.If you are hungry between meals, try to limit additional food intake to a maximum of two snacks a day.

By playing badminton for an hour, you can lose around 320 kcal. Filepic

Avoid deep fried foods, sugary drinks and desserts, and opt for healthy snacks such as yoghurt, wholegrain crackers, and fruits.

Do consider eating fibre-rich foods as they will help you feel full.

Avoid having late dinners or eating supper just before bedtime as the energy from this meal will be stored as fat during sleep.

Exercise and be physically active

Exercise is extremely important for losing weight. The frequency, intensity, type of activity and duration will affect how many calories you burn. Below are the approximate amount of calories burned from various activities:

> Swim for 1 hour 15 minutes (530 kcal)> Jog for 1 hour 15 minutes (440 kcal)> Cycle for 2 hours (390 kcal)> Play badminton for 1 hour (320 kcal)> Brisk walk for 1 hour and 15 minutes (300 kcal)> Dance for 45 minutes (260 kcal)> Sweep the floor for 30 minutes (70 kcal)

As per the energy balance concept, if you take three pieces of banana fritters, you will need to cycle for two hours to burn off the calories!

Hence, you should be mindful when it comes to balancing your energy intake against your energy expenditure.

Aim to burn an additional of 250 kcal or more from physical activities daily to lose weight such as brisk walking for an hour.

Make a schedule for exercise and find some activities that will fit into your lifestyle. You may opt for indoor exercises (e.g. aerobics/yoga) or take up sports (e.g. futsal, swimming, etc.) with family or friends.

Start with baby steps and gradually increase the intensity of your exercise to 60-90 minutes per day.

Walking is a simple yet excellent way to increase your physical activity level. Aim for 10,000 steps daily and keep track of your progress with a pedometer.

If you consistently fall short of this target, make an extra effort by going for daily walks.

Long term health benefits

Following a healthy, low-calorie diet that is combined with exercise, will likely ensure that your weight goes down.

Remember not to give up too early!

If you revert to your old eating habits, or go back to a sedentary lifestyle, this would lead to regaining the weight you lost.

A conscious effort is needed in order to achieve a healthy weight for long term health benefits.

It may be difficult in the beginning but once you get into the habit of healthy eating and active living, you will find it very rewarding.

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Here Are Some Tips On How To Lose Weight Safely | star2.com

People of all ages should try to have an optimal weight. To know what your optimal weight is, ask your doctor, as BMI calculators can sometimes be misleading, especially if you are muscular or if you have a health condition that makes it difficult to lose weight.

There are two basic ways to lose weight: dieting and exercise. While these two ways to lose weight work okay on their own, they work much better when used in combination. When you diet, but dont exercise, you are taking in slightly fewer calories, which is a great start. When you exercise, but dont diet, you are burning off more calories, but you are taking in the same amount. By dieting and exercising, you are both taking in fewer calories and burning off more, which helps you to lose weight quickly.

The aim of this article is to teach our readers how to lose weight naturally and safely. We will not be discussing weight loss pills or fad diets, as these can sometimes do more harm than good. All of the tips given in this article can be used by people of any age or gender. However, some of the tips may be difficult to use if you are especially overweight or have mobility issues.

Adults should exercise for at least 150 minutes a week. However, if you are doing extreme sports or high-intensity exercises, then you can cut this time in half. This means that the average adults should exercise for about half an hour a day, five days a week to stay healthy. However, depending on your diet or your weight, you may need to exercise more than this if you want to lose weight.

The thirty minutes does not need to be done all at once, or all with one exercise, either. Mix it up to keep your body adaptable. Plus, if you do the same workout each time, your body may become too used to it, and it may become less effective over time. Some helpful exercises are listed below.

If you are new to exercises, then you may want to begin by simply walking more. Walk a short distance, rather than driving. Even taking the stairs instead of the elevator can be of some help. You can count any walks you take towards your thirty minutes of exercise a day.

If you are not new to exercising, then you might want to kick things up a notch by jogging or running. Begin why jogging or running short distances, and once you get the hang of it, try to go further or run faster. Even running on a treadmill, rather than outdoors, can still be of some help.

Biking is another aerobic exercise that can help you to lose weight. This is a handy way to move around town as well. Try biking to work instead of driving, if you live close enough. If you want to make things a little more challenging, try taking on biking trails or biking up hills to force your muscles to work harder, thus making your body lose more weight.

There are varying levels of yoga, so both beginners and experts are sure to be able to find something to do to challenge them. Yoga is primarily made up of various stretches, so it can be used as a great warm up or cool down exercise. It can also be used to help improve flexibility. However, some yoga practices are specially meant to be challenging, as to encourage weight loss.

Weight training, aka using hand weights, kettlebells, or dumbbells while exercising is another great way to promote weight loss and to tone and build muscle. These exercises are usually used to build or tone muscle in the arms. So, if you have excess fat in or around your arms, you may want to practice weight training.

If you are new to weight training, it is best to start out by using light weights. As you become used to the weight you are using, you can either increase the repetitions of the weight training exercise you are doing, or you can increase the amount of weight you are using. Either way, you will increase the difficulty of this exercise.

Swimming is one of the best full-body workouts a person can get, and because it is in the water, even people who have mobility issues can do it. This is also a great activity to do before or after working out as a warm up or cool down. Doing this exercise alone, or in combination with others, can prove to be helpful when it comes to losing weight.

Another activity that can be done in the water is water aerobics. Water aerobics put less pressure on the muscles and joints than normal aerobic exercises do. This makes water aerobics easier to do, which is great news for those who are overweight or who have mobility issues. Plus, you do not even need to necessarily know how to swim to do water aerobics, although, it would be helpful to have some experience with.

Watching exercise videos on YouTube or purchasing exercise movies is another great way to exercise. These videos can be done in the privacy of your own home and on your own schedule. They also take less time than going to the gym. This is a great way for busy people to exercise. Exercising at home is also a wonderful way for people to exercise when they are self-conscious about going to the gym.

Dancing can be a fun way to get moving and lose weight at the same time. The great thing about dancing is that it can be done at any time, anywhere! Like exercise videos, there are also videos online and in physical copies that can be used for this type of exercise. Dance video games often have exercise modes that can help to burn more calories than normal gameplay modes of each game.

Taking exercise classes is a great way to get outside of the house and meet with other people who have similar weight loss goals. By building a sense of comradery with other people, you can work together to reach your fitness goals. Take a class in whichever type of exercise you like the most. The more interesting you find the class, the more likely you are to stick to it.

Playing sports, either with people your age, or even just throwing around a ball with your children, can be a great way to be more active. While this may not help you to lose as much weight as some of the other types of exercises listed in this article, it will help you to be more active, which is part of a healthy lifestyle.

Exercising often is only one part of the equation when it comes to healthy weight loss. Having a healthy diet is the other part. This section will discuss various dietary changes you can make, as well as discussing various foods which can help to boost metabolism. Both of these things can help you lose weight in a safe manner, without the use of dietary supplements.

Many people eat three large meals a day. However, eating five small meals a day may be more beneficial. By eating smaller meals more often, you can stay full throughout more of the day. This will make sure that you do not overeat when it is time for meals or snacks. Try this technique to curb your appetite.

Red meats are often fatty and can work to raise cholesterol levels. Eating lean meats, instead of red meats, can help to avoid this problem. Some lean meats to add to your diet include fish, chicken, and other types of poultry.

If you are a vegetarian, or if you want to experiment with a vegetarian diet to lose weight, then you need to know that you still need to take in protein to have a healthy diet. Some common sources of vegetarian proteins are eggs, milk, nuts, beans, and mushrooms. Add these to your diet often to build up protein without building up too much unhealthy fat.

Drinking water often can help to keep you feeling fuller between meals. Drinking cold water may also help to boost your metabolism for a short time. Plus, when you are drinking water, you arent drinking something that contains empty calories. Drinking plenty of water will also keep you from becoming dehydrated.

While soda and energy drinks may help you to become energized enough to work out, they are often ladened with so many calories that it is not worth it. Even if you drink diet soda, which doesnt contain calories, you are still consuming unhealthy chemicals which can hinder weight loss. If you need to drink a beverage to give you energy, try drinking coffee or tea instead.

Like many other drinks, alcohol is full of empty calories. Many alcohol beverages do not come with calorie counts on the bottle, which can make it hard to know how much you would need to exercise to burn off the calories. Instead, it is best just to avoid drinking alcohol until you have met your weight loss goals.

Green tea is low in calories can it can help to boost your metabolism. By simply drinking two to three cups of green tea each day, you can help to boost your metabolism. This will increase your energy levels, which can encourage you to exercise more.

When it comes to your drinks, like tea, try to add honey instead of sugar. Honey is usually less processed than sugar, which can be beneficial to your health. Honey is also better to use than artificial sugars. Keep this in mind when sweetening your drinks.

Eating spicy foods can help to boost your metabolism. However, eating spicy food can also help to boost your appetite, so it is best to eat them in moderation. Foods that contain capsaicin, like hot peppers, will do the best for your metabolism. Eating foods that are made with spices and herbs may also help to boost your metabolism.

Instead of using fatty oils to cook with, try cooking with coconut oil instead. This is a healthier alternative to oils like vegetable oil or canola oil. As an added bonus, coconut oil, when ingested, can also help to boost your metabolism.

Taking in more calcium can help your body to cut fat more easily. As gross as it sounds, by taking in more calcium, you excrete more fat. Taking calcium supplements (as directed on the package) and drinking full-fat milk can help you to take in more calcium.

As tasty as cheese is, it is best to avoid it while you are trying to lose weight. Cheese does not have much nutritional value, but it does have a lot of calories. For this reason, it is best to avoid it or eat it less often while you are trying to lose weight.

When you eat pasta or bread, try to choose a whole grain option. Since whole grains are more complex than processed grains, your body takes more energy to break them down, which results in more calories burned. Plus, whole grains are generally seen as being more healthy than other types of grains. Whole grain products are also rich in fiber, which helps to promote a healthy digestive system.

Eating foods that are rich in iron, or taking iron supplements, can help you to lose weight. This is because you need to have enough iron in your body if you are to break down fat well. Some foods that contain iron are spinach, dark chocolate, lentils, seeds, tofu, beans, and potatoes.

Omega-3s are a component which can be most readily found in many types of seafood, including salmon and cod. By eating more of these foods, you can naturally boost your omega-3 intake. This helps your body to better burn fat and lower inflammation, which can sometimes cause bloating.

While many people may try to avoid snacking while they are trying to lose weight, there is no reason why snacking should be avoided, so long as you are taking in healthy snacks. When reaching for something tasty between meals, try to focus on eating fruit, vegetables, or nuts. Yogurt is also a healthy snack to try.

Avocados are loaded with nutrients, healthy fats, antioxidants, and they help to boost your metabolism. Whats not to love? Simply add more avocado to your diet (it tastes great in sandwiches and salads) to get the benefits from this creamy fruit.

If you are going to top your hot dog or burger with a condiment, make it mustard! A serving size of mustard is small and only has about five calories. As a bonus, even a small amount of mustard can help to boost your metabolism up to 25%. Add mustard to your meals to give your metabolism a much-needed boost.

Salad is a staple meal or side for many people who are on a diet. While lettuces and vegetables are usually low in calories, some salad dressings can be high in calories. Luckily, many vinegar-based salad dressings are both tasty and low in calories. Some dressings, like apple cider vinegar, can also encourage your body to burn fat. So, the next time you have a salad, try a putting a vinegar-based dressing on top, rather than ranch, Caesar, French, or 1000 island.

Which of these tips are you most likely to use to lose weight? Comment with your answer below!

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm?source=quickfitnesssolutions

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#section1

The 55 Best Ways to Boost Your Metabolism

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29 Tips to Lose Weight Safely - Home Remedies For All ...

1- Input output

In the beginning, you have to know how your body works and how it burns fat. Your body reacts according to the following equation.

Intake Calories Output Calories

Intake calories are the amount of calories you gain from the food and beverages you consume daily. Output calories are the number of calories you burn from your body metabolism and daily physical activity So, to guarantee continuous weight loss, you have to be careful about this equation. You have to keep your output calories must be higher than your intake calories to lose weight.

Source: Indiatimes.com

The most important meal in your diet is breakfast because your body metabolic rate depends mainly on it at the beginning of the day. Early breakfast results in a higher metabolic rate for the whole day, but be Careful of eating a large amount of food for breakfast. Its recommended to have fruits, vegetables or some yoghurt to be included in your breakfast with a suitable amount of water.

Your body metabolism rate reacts according to how many meals you eat per day. Eating 5-6 small portions meals result in a higher metabolism rate, but 1-2 daily meals will reduce your metabolism and increase your weight gain rate. The more you eat, the more you burn, as long as the intake calories are less than the output calories as we explained before.

The body fat is considered as the fuel for your muscle. So, when you do exercises, your body muscles use this fat and burn it to produce sufficient energy for your muscles. Thats why physical activity is so important in losing weight, but Im not talking about any type of physical activity. We will explain later further details about the exercises.

Source: Examine.com

There are many natural metabolism boosters that you can use to help you increase your metabolism rate and lose weight easily.

Do you know that drinking water before meals suppresses your appetite? Not only that, but some researches said that cold water helps your metabolic rate to be higher to keep your body temperature normal at 37 Celsius. One of the most common mistakes is drinking soda instead of water. Consuming one or two cans of soda causes your waistline to increase five times than with those who are not drinking. In addition to the large amounts of sugar in the soda will increase your appetite to eat more food, even the diet soda which contains artificial sugar will do the same bad effect.

Sleeping well will maintain your body nervous system in a healthy state and thus help improve your body activity level and accordingly the metabolism. But insufficient daily sleep results in higher levels of cortisol hormone (stress hormone). You have to sleep 6-8 hours daily to help your body recover and remain in good health.

Source: thebestyoumagazine.co

One of the most common mistakes Ive ever seen in my career life.

When you feel sad, dont eat!

When you feel depressed, dont eat!

When you feel stressed, dont eat!

Eating while you are depressed or upset will make you eat more without knowing. Try to control your appetite when you feel depressed. There are many natural depression treatments like a piece of dark chocolate or coffee, or you can go for some walk and get some fresh air. Trust me! Eating too much food wont make you happier.

Ive seen this case so many times. Dont worry its normal and temporary to gain some weight during your diet program, keep following your diet and exercise to lose weight again. Never stop because of some pounds up!

Following a low calories diet for a long time will make your metabolic rate lower, and thats the main reason for gaining weight again after losing. Your diet should include a free day, in which you can eat anything as you like to break the daily diet routine and help increase your body metabolism again.

Source: simple.wikipedia.org

-Your body starts to burn the stored fats after around 30 mins of exercising.

-Dont divide the time of your exercise on the day, at least do 30 mins continuously.

2- Strength Exercise:

-The muscle cell needs energy more than the fat cell, so it means that the more muscle mass in your body the higher metabolic rate.

3- Lifestyle modification:

-The best way to burn calories during the day without efforts.

-Using the stairs instead of the elevator.

-Home work like cleaning or washing

-Parking the car away from the destination entrance to walk more.

-Washing your car.

-Cardio exercises use your stored fats to produce energy.

-Gym machines exercises tend to increase your muscle mass and increase your metabolic rate.

-Both of them are useful for weight loss but with different theories.

-You can perform both of them but focus on the cardio exercise especially at the beginning

-Dont believe the TV commercials!

-Abdominal exercises increase your abdomen muscles mass but not burning its fats.

-The fat loss during abdominal exercise is so low compared to the increase in muscle mass.

-The result will be that you will get a big muscle mass on the abdomen fat layer, which will not be a good shape.

-But focus on cardio exercises only until you lose your abdomen fat and becomes nearly flat.

-Then start the abdominal exercises to build sexy six packs without fat.

Source: Instagram

Cellulite is a condition in which the skin appears to have areas with underlying fat deposits, It is most noticeable on the buttocks and thighs and usually occurs after puberty.

-Grades or types of cellulite:

*Grade 1 cellulite sees no clinical symptoms, but a microscopic examination of cells of the body detects underlying anatomical changes.

*Grade 2 have decreased elasticity, in addition to anatomical changes noted by microscopic examinations.

*Grade 3 cellulite has visible roughness of the skin (like an orange peel) along with all grade 2 signs.

-Causes of cellulite

1- Hormonal factors

2- Genetics

3- Diet

4- Lifestyle factors

5- Tight Clothing

-Treatment of cellulite:

There are several treatments that have been suggested to reduce cellulite. But according to my experience, the best one is radiofrequency therapy (RF) sessions.

-It stimulates the collagen in your skin and promotes the skin elasticity.

-It reduces the fat deposits under the skin layer (subcutaneous lipolysis).

-It reduces the orange peel appearance of the skin.

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Weight Loss Tips - Lose Weight Safely - The Frisky

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 ...

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