Many available weight loss products and programs offer quick solutions to weight problems. It is a fact that it is a very hard task to achieve the desired weight. Before you get into a weight loss program, it is important that you check the cost of the whole session. Most of these programs offer high cost registration fees and may pressure you to buy pills and special supplements that will help you to have a physically fit body.
Over 50 million of Americans are engaged in weight loss programs, but only 5 percent sustain the weight they have worked off. Many people think that losing weight is easy; they may encounter the struggles of working out and dieting in the course of their weight loss programs. Many are still finding the most effective way to get rid of the excess weight in their body not realizing the fact that there is no such thing as a quick solution to get rid of the excess weight in a short time.
One solution that is seen by experts to be the answer to weight problems is the change of the lifestyle of a person. Eating healthier foods and having an active lifestyle only proves that it is the most effective way to lose weight.
Products that are sold over the counter to help you in your weight problems and even weight loss programs that enables you to have a regular exercise everyday can cost more money. If you want to engage in these kinds of programs, it is important that you must first get the enough information on how good the products or programs are that made others look good and achieve a physically ft body.
Although weight loss products and programs have the capability to help you lose the unwanted weight, it is important that you must select the program that can truly guide and help you in your quest for a physically fit body. To have a healthy diet could be the most recommendable thing that one must do to help the overall health aspects.
Friday, December 8, 2006
Is Fructose The Cause Of Obesity
The Glycemic Index offers an interesting, and scientifically valid, way of assessing the types of carbohydrates we eat. It measures and rates the way these carbohydrates enter the bloodstream. And in doing so offers a way of approaching a meal so that it may be both nutritionally valid, and keep hunger pangs at bay. This of course is one way of preventing overeating. And its a great way for parents to try and curb their children's desire to eat unhealthy food between meals.
The Glycemic Index rates carbohydrates as having either a high, low or medium glycemic index. And the idea is to eat more foods that have either a low or medium glycemic index, and less with a high one. Low glycemic index foods enter the bloodstream more slowly, and so don't raise blood sugar levels like high glycemic index foods.
So, what is a carbohydrate? All sugars, or foods that are broken down into sugar, are carbohydrates. This includes regular sugar, glucose (often used in sports drinks), fructose, (in fruit), lactose, (found in milk and similar products like yoghurt), maltose, (found in malt which is often used to flavor cereals), all types of starches, from potatoes to noodles and pasta, and legumes, such as lentils and peas (though these also contain some protein).
Fruit is considered to have a low GI (not fruit juice though). Interestingly though, recent research has found what they believe is a link between fructose and obesity. However, the type of fructose studied was in corn syrup, which is a refined and concentrated form of fructose. It also doesn't have the beneficial fiber, antioxidants and other phytochemicals that fruit does. This was also preliminary research done in an animal model, so it may not be valid for humans. Researchers from the University of Florida found that fructose may make people believe they are hungrier than they should be. And when these researchers interrupted the way fructose was metabolized, the rats they were working with did not put on weight, even though they still ate fructose.
This is not the first research that has suggested fructose may be linked to a propensity to put on weight, more so than other types of food. A study at the University of Cincinnati found that eating fructose (high fructose corn syrup), led to greater fat storage. They say that the body processes fructose differently to other types of sugars, though again, it is not clear if this is mitigated by perhaps the lower concentration of fructose in fruit as compared to the corn syrup used in the study.
The research from the University of Florida found that there were higher levels of uric acid in the bloodstream after eating or drinking fructose. This spike in uric acid affects insulin, by blocking it. Insulin regulates the way our cells store and use fat. If uric acid levels are elevated a lot, then symptoms of metabolic syndrome can develop. These symptoms include high blood pressure, high cholesterol levels, as well as gaining a lot of weight. What is of possible concern to people is that fructose is used in a lot of soda drinks, so if you drink a lot of soda it is going to be quite easy to frequently spike uric acid levels in the blood. Metabolic syndrome is also a precursor of type 2 diabetes.
Signs of metabolic syndrome include fat on the abdomen, such that the waist appears as big as the hips or larger. There tend to be lower amounts of the good type of cholesterol in the blood, and high levels of triglycerides which make the blood 'sticky'. Metabolic syndrome is associated with the way the body responds to insulin, so that there are higher levels of glucose in the blood. All of these things can be tested by doctors.
References:
1. nutraingredients.com/news/ng.asp?n=64395&m=1NIED08&c=qgtqmovbyiaxdub
2. Australian Healthy Food, November 2005
3. Nature and Health, Oct/Nov 2005
The Glycemic Index rates carbohydrates as having either a high, low or medium glycemic index. And the idea is to eat more foods that have either a low or medium glycemic index, and less with a high one. Low glycemic index foods enter the bloodstream more slowly, and so don't raise blood sugar levels like high glycemic index foods.
So, what is a carbohydrate? All sugars, or foods that are broken down into sugar, are carbohydrates. This includes regular sugar, glucose (often used in sports drinks), fructose, (in fruit), lactose, (found in milk and similar products like yoghurt), maltose, (found in malt which is often used to flavor cereals), all types of starches, from potatoes to noodles and pasta, and legumes, such as lentils and peas (though these also contain some protein).
Fruit is considered to have a low GI (not fruit juice though). Interestingly though, recent research has found what they believe is a link between fructose and obesity. However, the type of fructose studied was in corn syrup, which is a refined and concentrated form of fructose. It also doesn't have the beneficial fiber, antioxidants and other phytochemicals that fruit does. This was also preliminary research done in an animal model, so it may not be valid for humans. Researchers from the University of Florida found that fructose may make people believe they are hungrier than they should be. And when these researchers interrupted the way fructose was metabolized, the rats they were working with did not put on weight, even though they still ate fructose.
This is not the first research that has suggested fructose may be linked to a propensity to put on weight, more so than other types of food. A study at the University of Cincinnati found that eating fructose (high fructose corn syrup), led to greater fat storage. They say that the body processes fructose differently to other types of sugars, though again, it is not clear if this is mitigated by perhaps the lower concentration of fructose in fruit as compared to the corn syrup used in the study.
The research from the University of Florida found that there were higher levels of uric acid in the bloodstream after eating or drinking fructose. This spike in uric acid affects insulin, by blocking it. Insulin regulates the way our cells store and use fat. If uric acid levels are elevated a lot, then symptoms of metabolic syndrome can develop. These symptoms include high blood pressure, high cholesterol levels, as well as gaining a lot of weight. What is of possible concern to people is that fructose is used in a lot of soda drinks, so if you drink a lot of soda it is going to be quite easy to frequently spike uric acid levels in the blood. Metabolic syndrome is also a precursor of type 2 diabetes.
Signs of metabolic syndrome include fat on the abdomen, such that the waist appears as big as the hips or larger. There tend to be lower amounts of the good type of cholesterol in the blood, and high levels of triglycerides which make the blood 'sticky'. Metabolic syndrome is associated with the way the body responds to insulin, so that there are higher levels of glucose in the blood. All of these things can be tested by doctors.
References:
1. nutraingredients.com/news/ng.asp?n=64395&m=1NIED08&c=qgtqmovbyiaxdub
2. Australian Healthy Food, November 2005
3. Nature and Health, Oct/Nov 2005
Common Diet Mistakes Made By Everyone
In the large and confusing world of dieting, there are many mistakes to be made, but for simplicity I have narrowed down the field to five. These five are the primary reason that most individuals incurr issues with dieting.
Many people start a diet very motivated to do well. They have a plan and know what they are going to do. The problem comes when a mistake is made. Will the wheels come off or will the dieter be able to get back on track? Being inflexible and not counting on mistakes can lead to diet failure. When making a plan for a diet, you must include what will happen when you don’t exactly follow the plan. Being too hard on yourself is a sure way to diet failure.
Allowing oneself to become too hungry is another common mistake. You must include enough low fat and low calorie protein to keep hunger pangs away. If you are famished and still have two hours before dinner, you are in for trouble. Some good examples of protein are a tablespoon of peanut butter, low fat yogurt, and low fat cheese sticks.
A third diet mistake is denying yourself a specific category of food. If you love sweets and vow never to eat them again, you are setting yourself up for failure. One key to diet success is moderation. You must develop a diet that you can live with for the rest of your life if you want to be successful. Allowing yourself wonderful food in moderation will allow you to have a long-term successful diet.
Another mistake is depending on diet alone. In order to burn calories and therefore lose weight, it is imperative that your metabolism be charged up. In order for your metabolism to be working at peek performance, you must increase your heart rate through exercise for forty minutes a day.
Finally, remember to set realistic goals. If you vow to lose ten pounds in one week, you will be very disappointed. If you did manage to move the scale to that degree in one week, it would be water weight that would be lost. And it would simply reappear quickly.
In all, remember to follow these simple steps for weight loss success. If you can keep these things in mind, you should be able to successfully lose two to three pounds per week.
Many people start a diet very motivated to do well. They have a plan and know what they are going to do. The problem comes when a mistake is made. Will the wheels come off or will the dieter be able to get back on track? Being inflexible and not counting on mistakes can lead to diet failure. When making a plan for a diet, you must include what will happen when you don’t exactly follow the plan. Being too hard on yourself is a sure way to diet failure.
Allowing oneself to become too hungry is another common mistake. You must include enough low fat and low calorie protein to keep hunger pangs away. If you are famished and still have two hours before dinner, you are in for trouble. Some good examples of protein are a tablespoon of peanut butter, low fat yogurt, and low fat cheese sticks.
A third diet mistake is denying yourself a specific category of food. If you love sweets and vow never to eat them again, you are setting yourself up for failure. One key to diet success is moderation. You must develop a diet that you can live with for the rest of your life if you want to be successful. Allowing yourself wonderful food in moderation will allow you to have a long-term successful diet.
Another mistake is depending on diet alone. In order to burn calories and therefore lose weight, it is imperative that your metabolism be charged up. In order for your metabolism to be working at peek performance, you must increase your heart rate through exercise for forty minutes a day.
Finally, remember to set realistic goals. If you vow to lose ten pounds in one week, you will be very disappointed. If you did manage to move the scale to that degree in one week, it would be water weight that would be lost. And it would simply reappear quickly.
In all, remember to follow these simple steps for weight loss success. If you can keep these things in mind, you should be able to successfully lose two to three pounds per week.
Water Your Best Weight Loss Friend
Water is one of the key components to a healthy diet and a long-term weight loss undertaking. It not only nourishes your body by keeping your cells hydrated, but it fills your stomach so that you are less hungry. Here are some quick tips for consuming a weight-loss-friendly amount of water without feeling like you are a human water drain.
8 Glasses a Day
Just about everyone has heard that it is important to consume at least 8 glasses of water a day as part of a well-balanced diet. The 8 glasses of water will help to hydrate your body and leave your skin feeling moist and supple. What’s more: it is important to understand exactly what those 8 glasses of water are doing to your body.
As the water enters into your system, it hydrates your cells. Not only will you feel more energized, but it will help to keep your cells strong against illness, headaches and fatigue. Imagine that the body’s cells are a plant. Without water, the plant will wilt and be less strong against daily elements. However, with the proper amount of water and care, the plant will be strong and healthy.
Water relieves the body of harmful toxins, such as those that are caused by illness and stress. By infusing hydration into your system, your body pumps out unwanted chemicals that will slow you down and make your body function less healthily. 8 glasses of water is the minimum if you wish to retain a properly functioning machine.
Fruit
Many people get their water from fruits, such as apples, watermelons and berries. One piece of fruit, depending on the size, can count for as much as half of a glass of water. The added benefit of fruit is that in addition to helping to hydrate you, fruit can add healthy amounts of vitamins and minerals to your core diet.
Fruit also fills the stomach and energizes you. Because fruit contains very few calories, it is a good food to fill up on. However, fruit does contain fructose, which is a type of sugar. Fructose will spike the level of sugar in your blood stream, which will give you energy. Yet, if that energy is not consumed readily, the fructose will turn to fat (if only a small amount of it.)
Dehydrators
There are beverages and activities that dehydrate your body quickly so that your essential amount of water intake needs to be increased. Beverages that deplete water from your body include sodas, coffee, tea and alcohol.
In order to ensure that you stay properly hydrated, drink one glass of water for every glass of soda or other dehydrating beverage. Also, for every half-hour of sweat-inducing exercise, you should drink at least one cup of water. If you are exercising in a particularly humid environment, you may have to drink more water in order to avoid headaches, illness and overall dehydration.
Water truly can aid your weight-loss process if you are diligent about consuming generous portions of it. Many people find that carrying a water bottle with them everywhere they go is the best way to remain tempted to treat your body right.
8 Glasses a Day
Just about everyone has heard that it is important to consume at least 8 glasses of water a day as part of a well-balanced diet. The 8 glasses of water will help to hydrate your body and leave your skin feeling moist and supple. What’s more: it is important to understand exactly what those 8 glasses of water are doing to your body.
As the water enters into your system, it hydrates your cells. Not only will you feel more energized, but it will help to keep your cells strong against illness, headaches and fatigue. Imagine that the body’s cells are a plant. Without water, the plant will wilt and be less strong against daily elements. However, with the proper amount of water and care, the plant will be strong and healthy.
Water relieves the body of harmful toxins, such as those that are caused by illness and stress. By infusing hydration into your system, your body pumps out unwanted chemicals that will slow you down and make your body function less healthily. 8 glasses of water is the minimum if you wish to retain a properly functioning machine.
Fruit
Many people get their water from fruits, such as apples, watermelons and berries. One piece of fruit, depending on the size, can count for as much as half of a glass of water. The added benefit of fruit is that in addition to helping to hydrate you, fruit can add healthy amounts of vitamins and minerals to your core diet.
Fruit also fills the stomach and energizes you. Because fruit contains very few calories, it is a good food to fill up on. However, fruit does contain fructose, which is a type of sugar. Fructose will spike the level of sugar in your blood stream, which will give you energy. Yet, if that energy is not consumed readily, the fructose will turn to fat (if only a small amount of it.)
Dehydrators
There are beverages and activities that dehydrate your body quickly so that your essential amount of water intake needs to be increased. Beverages that deplete water from your body include sodas, coffee, tea and alcohol.
In order to ensure that you stay properly hydrated, drink one glass of water for every glass of soda or other dehydrating beverage. Also, for every half-hour of sweat-inducing exercise, you should drink at least one cup of water. If you are exercising in a particularly humid environment, you may have to drink more water in order to avoid headaches, illness and overall dehydration.
Water truly can aid your weight-loss process if you are diligent about consuming generous portions of it. Many people find that carrying a water bottle with them everywhere they go is the best way to remain tempted to treat your body right.
Contemplating over weight loss products
If you think you are about to suffer from obesity or you are about to become morbidly obese and you would want to lose weight, you should have realized by now that eating low fat foods or low fat dieting, low calorie diets, and low carbohydrates plans don’t always work for everyone.
There are real cases that no matter how hard an obese person tries to lose weight by doing strict diet with rigorous exercise, they do not get the weight they desire. For those people who are becoming sick of eating low calorie foods and tried of sticking to strict low carb menus, there are actually many weight loss products that are safe and effective in the market today.
ABOUT WEIGHT LOSS PRODUCTS
Weight loss products—which include diet pills, dietary supplements, diet plans, and weight loss programs—can be found in market today. But, before trying any of these products, whether it is oral medication, diet plan or weight loss program, it is a must that you arm yourself with knowledge about the possible side effects of using any of these weight loss products.
Generally, oral weight loss products are categorized into two—products with prescription and products without prescription. The first set of weight loss products requires a doctor’s recommendation or prescription upon purchasing any specific product while the latter set—commonly known as natural or herbal products or supplements—doesn’t need a doctor’s prescription because these can be bought over-the-counter.
If you are planning to use any of these weight loss products, you should bear in mind that all these products consist of different ingredients that can affect a person’s current physical attributes and medical conditions. So it is best if you ask for a professional help before taking any of the to avoid further damage to your body.
Diet products and programs have become one of the most popular short-term fix for weight loss. But you must beware because most of these products only require you to spend so much money in buying special foods or pills, despite of fraudulent claims. Despite the possible weight loss that can be gained during diet, not everyone can maintain their weight because they haven’t learned to change their lifestyle yet.
Other weight loss products that are known to be ineffective include diet patches, magnet diet pills, bulk fillers like guar gum, electrical muscle stimulators, appetite suppressing eyeglasses, and magic weight-loss earrings because they are pose great threat to a person’s health.
Most diet medicines—whether they are prescribed or not—have also been restricted because they have side effects and do not work for long-term weight loss goal. Experts say that over-the-counter pills that contain the appetite suppressant known as PPA or phenylpropanolamine hydrochloride are not recommended for consumption because they people can be prone to high blood pressure while those weight loss products that contain ephedra or ma huang. being a central nervous system stimulant that suppresses a person’s appetite, ephedera can even cause serious side effects like dizziness, increased heart rate, recurrent chest pains, possible heart attack and stroke, seizures, life threatening side effects and even death.
Authorities also prohibit the use of other weight loss products such as food supplements like glucomannan supplements, chitosan supplements, chromium supplements, St. John’s Wort supplements, green tea extract supplements, spirulina supplements or algae tablets because aside from being expensive these alter regular eating patterns which is not safe for a person’s health.
WEIGHT LOSS SUCCESS
Today, almost all commercial weight loss products have their own potential of helping a person to lose weight. But you must know that there is no product available yet can substitute for balanced and disciplined diet coupled with rigorous but healthy set of workout or exercise.
Of course, it is hard to change lifelong lifestyle habits—especially a person’s eating and physical activity behavior—but with enough determination and discipline, it can be achieved.
There are real cases that no matter how hard an obese person tries to lose weight by doing strict diet with rigorous exercise, they do not get the weight they desire. For those people who are becoming sick of eating low calorie foods and tried of sticking to strict low carb menus, there are actually many weight loss products that are safe and effective in the market today.
ABOUT WEIGHT LOSS PRODUCTS
Weight loss products—which include diet pills, dietary supplements, diet plans, and weight loss programs—can be found in market today. But, before trying any of these products, whether it is oral medication, diet plan or weight loss program, it is a must that you arm yourself with knowledge about the possible side effects of using any of these weight loss products.
Generally, oral weight loss products are categorized into two—products with prescription and products without prescription. The first set of weight loss products requires a doctor’s recommendation or prescription upon purchasing any specific product while the latter set—commonly known as natural or herbal products or supplements—doesn’t need a doctor’s prescription because these can be bought over-the-counter.
If you are planning to use any of these weight loss products, you should bear in mind that all these products consist of different ingredients that can affect a person’s current physical attributes and medical conditions. So it is best if you ask for a professional help before taking any of the to avoid further damage to your body.
Diet products and programs have become one of the most popular short-term fix for weight loss. But you must beware because most of these products only require you to spend so much money in buying special foods or pills, despite of fraudulent claims. Despite the possible weight loss that can be gained during diet, not everyone can maintain their weight because they haven’t learned to change their lifestyle yet.
Other weight loss products that are known to be ineffective include diet patches, magnet diet pills, bulk fillers like guar gum, electrical muscle stimulators, appetite suppressing eyeglasses, and magic weight-loss earrings because they are pose great threat to a person’s health.
Most diet medicines—whether they are prescribed or not—have also been restricted because they have side effects and do not work for long-term weight loss goal. Experts say that over-the-counter pills that contain the appetite suppressant known as PPA or phenylpropanolamine hydrochloride are not recommended for consumption because they people can be prone to high blood pressure while those weight loss products that contain ephedra or ma huang. being a central nervous system stimulant that suppresses a person’s appetite, ephedera can even cause serious side effects like dizziness, increased heart rate, recurrent chest pains, possible heart attack and stroke, seizures, life threatening side effects and even death.
Authorities also prohibit the use of other weight loss products such as food supplements like glucomannan supplements, chitosan supplements, chromium supplements, St. John’s Wort supplements, green tea extract supplements, spirulina supplements or algae tablets because aside from being expensive these alter regular eating patterns which is not safe for a person’s health.
WEIGHT LOSS SUCCESS
Today, almost all commercial weight loss products have their own potential of helping a person to lose weight. But you must know that there is no product available yet can substitute for balanced and disciplined diet coupled with rigorous but healthy set of workout or exercise.
Of course, it is hard to change lifelong lifestyle habits—especially a person’s eating and physical activity behavior—but with enough determination and discipline, it can be achieved.
Tips for effective weight loss
If you think that your weight is greatly affecting your self-esteem because of physical appearance, health, emotional stability, physical abilities and the overall quality of your life in general, then it is about time that you contemplate on losing weight.
GETTING STARTED
Now that you have finally decided to lose weight, you should know where to begin. If you are planning to lose weight by self-discipline here are some aspects to consider.
First, determine the real reason or reasons why you would want to lose weight. By determining and establishing your reason/s why you would want to lose weight can help you, you can use these as motivations during the weight loss phases you are about to face. Next, know it in yourself if you can be truly and whole-heartedly committed in doing the things necessary for you to lose weight. By asking yourself if you are ready to permanently change what you eat, how you eat, your behavior and your activity level, the possibility is greater that you would lose weight fast and safe. Third, look for a back up support system in case you can no longer manage weight control on your own. Lastly, make sure that you are strong enough to deal with possible failure if you do not achieve your desired weight or result.
If you are planning to lose weight by seeking professional help, it is a must that you choose a responsible and safe weight loss program or plan carefully. Make sure that you are willing to undergo for a trial period before investing time, money, and effort in enrolling to a specific weight loss class. Lastly, you should ask yourself how determined you are and how much are you willing to sacrifice to reach your weight loss goal.
EFFECTIVE WEIGHT LOSS TIPS
Two of the most crucial factors that affect weight loss are food—or calorie—intake and the frequency of physical activities such as exercise. Although it may seem easy to monitor calorie intake and exercise regularly, it is not always effective especially if the person doing it is not determined and disciplined enough.
For you to achieve your weight loss goals here are some tips you can do yourself:
1. Make sure that you are experiencing gradual weight loss of about 1 to 2 pounds weekly without irritability, fatigue, or weakness. This will allow your body to regain the loss water and fats.
2. Watch what you eat. Choosing the foods you eat from the food pyramid can help you develop a well-balanced diet.
3. Do not be harsh on calories. Make sure that you know your body’s required calorie-intake because cutting too much calories can slow down metabolism. This will also make it difficult for your body to consume the necessary nutrients it needs to performance well.
4. Never, ever skip regular meals. Food nourishes the body. Although dieting or cutting down on food intake can help you lose weight, this cannot assure permanent weight loss because you will tend to eat more the next meal.
5. Regulate your food intake. Eating in smaller amounts or food portions will help your cut down on calorie and fat intake.
6. Prevent dehydration by drinking lots of water. Now that you are on the process of losing weight, make sure that your body well-dehydrated to avoid dehydration-related problems.
7. Take your time when you eat. If you are not in a hurry, take time to enjoy your food by eating slowly. Aside from relishing the food’s flavors, you are also giving your body enough time to adjust to the food eaten. When the satiety signal is sent to the brain, you can eat smaller amounts of food.
8. Practice eating bigger meals during daytime and eat smaller meals at nighttime. This will balance your body’s metabolism and burn the unwanted fats and calories in your body.
GETTING STARTED
Now that you have finally decided to lose weight, you should know where to begin. If you are planning to lose weight by self-discipline here are some aspects to consider.
First, determine the real reason or reasons why you would want to lose weight. By determining and establishing your reason/s why you would want to lose weight can help you, you can use these as motivations during the weight loss phases you are about to face. Next, know it in yourself if you can be truly and whole-heartedly committed in doing the things necessary for you to lose weight. By asking yourself if you are ready to permanently change what you eat, how you eat, your behavior and your activity level, the possibility is greater that you would lose weight fast and safe. Third, look for a back up support system in case you can no longer manage weight control on your own. Lastly, make sure that you are strong enough to deal with possible failure if you do not achieve your desired weight or result.
If you are planning to lose weight by seeking professional help, it is a must that you choose a responsible and safe weight loss program or plan carefully. Make sure that you are willing to undergo for a trial period before investing time, money, and effort in enrolling to a specific weight loss class. Lastly, you should ask yourself how determined you are and how much are you willing to sacrifice to reach your weight loss goal.
EFFECTIVE WEIGHT LOSS TIPS
Two of the most crucial factors that affect weight loss are food—or calorie—intake and the frequency of physical activities such as exercise. Although it may seem easy to monitor calorie intake and exercise regularly, it is not always effective especially if the person doing it is not determined and disciplined enough.
For you to achieve your weight loss goals here are some tips you can do yourself:
1. Make sure that you are experiencing gradual weight loss of about 1 to 2 pounds weekly without irritability, fatigue, or weakness. This will allow your body to regain the loss water and fats.
2. Watch what you eat. Choosing the foods you eat from the food pyramid can help you develop a well-balanced diet.
3. Do not be harsh on calories. Make sure that you know your body’s required calorie-intake because cutting too much calories can slow down metabolism. This will also make it difficult for your body to consume the necessary nutrients it needs to performance well.
4. Never, ever skip regular meals. Food nourishes the body. Although dieting or cutting down on food intake can help you lose weight, this cannot assure permanent weight loss because you will tend to eat more the next meal.
5. Regulate your food intake. Eating in smaller amounts or food portions will help your cut down on calorie and fat intake.
6. Prevent dehydration by drinking lots of water. Now that you are on the process of losing weight, make sure that your body well-dehydrated to avoid dehydration-related problems.
7. Take your time when you eat. If you are not in a hurry, take time to enjoy your food by eating slowly. Aside from relishing the food’s flavors, you are also giving your body enough time to adjust to the food eaten. When the satiety signal is sent to the brain, you can eat smaller amounts of food.
8. Practice eating bigger meals during daytime and eat smaller meals at nighttime. This will balance your body’s metabolism and burn the unwanted fats and calories in your body.
The Secrets to Weight Loss After Pregnancy
Sarah is a pregnant mother of three who continues to breast-feed her 18-month-old. After each of her pregnancies, she has had difficulty losing weight. With all of her responsibilities, weight loss isn’t a priority. Still, she wishes that, once this pregnancy is over, she will be able to return to her pre-marriage weight.
The average woman gains more than 25 pounds during her pregnancy. The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital. However, some women simply assume that this “baby fat” will never go away. Yet, it is entirely possible to lose weight during the post-partum period.
A number of medical experts recommend easing into a weight loss program after the birth of your baby. This means that you will not start dieting until about three months following birth. You should combine a low-fat diet with moderate exercise in order to achieve weight loss.
Don’t expect instant results. It will take you a good nine months to get back to your weight prior to pregnancy. A go-slow approach is best because you need to give your body time to recover after childbirth. Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.
Interestingly enough, breastfeeding actually enhances weight loss. The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size. However, breastfeeding alone won’t bring down your weight. You need to combine it with a sensible diet and a moderate exercise program. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy. Still, stay clear of junk food during this period. You should rely on food with high nutritional value to maintain the proper level of calories each day.
There are many good reasons to exercise during the post-partum period. In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence. Exercise can also “clear your head” so that you’re better able to meet the demands of motherhood. You might consider joining a “Mommy and Me” exercise class so that your baby can exercise right along with you. Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you’ll have some emotional support while exercising. An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.
Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber. Under no circumstances should you go on a fad diet. Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth. It’s a good idea to set weight-loss goals, but don’t go overboard. Recognize that there’s a limit to the amount of weight you can lose during a given period of time.
You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children. They appear svelte and elegant, totally devoid of baby fat. In the accompanying article, they may even talk about exercising right after childbirth. Such articles send new mothers a dangerous message: that you must do all you can to become thin as quickly as possible after your baby is born. Such a philosophy is not only ridiculous, it’s also unhealthy. As a result, you’ll need to “tune out” such messages from the media and stay the course with your own gradual weight loss plan.
The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength. While it is certainly a good idea to eat healthy, you’ll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. In fact, you might find that you’re actually healthier after your baby is born.
The average woman gains more than 25 pounds during her pregnancy. The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital. However, some women simply assume that this “baby fat” will never go away. Yet, it is entirely possible to lose weight during the post-partum period.
A number of medical experts recommend easing into a weight loss program after the birth of your baby. This means that you will not start dieting until about three months following birth. You should combine a low-fat diet with moderate exercise in order to achieve weight loss.
Don’t expect instant results. It will take you a good nine months to get back to your weight prior to pregnancy. A go-slow approach is best because you need to give your body time to recover after childbirth. Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.
Interestingly enough, breastfeeding actually enhances weight loss. The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size. However, breastfeeding alone won’t bring down your weight. You need to combine it with a sensible diet and a moderate exercise program. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy. Still, stay clear of junk food during this period. You should rely on food with high nutritional value to maintain the proper level of calories each day.
There are many good reasons to exercise during the post-partum period. In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence. Exercise can also “clear your head” so that you’re better able to meet the demands of motherhood. You might consider joining a “Mommy and Me” exercise class so that your baby can exercise right along with you. Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you’ll have some emotional support while exercising. An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.
Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber. Under no circumstances should you go on a fad diet. Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth. It’s a good idea to set weight-loss goals, but don’t go overboard. Recognize that there’s a limit to the amount of weight you can lose during a given period of time.
You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children. They appear svelte and elegant, totally devoid of baby fat. In the accompanying article, they may even talk about exercising right after childbirth. Such articles send new mothers a dangerous message: that you must do all you can to become thin as quickly as possible after your baby is born. Such a philosophy is not only ridiculous, it’s also unhealthy. As a result, you’ll need to “tune out” such messages from the media and stay the course with your own gradual weight loss plan.
The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength. While it is certainly a good idea to eat healthy, you’ll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. In fact, you might find that you’re actually healthier after your baby is born.
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