Prikaz objav z oznako healthy lifestyle. Pokaži vse objave
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ponedeljek, 1. junij 2020
5 Best Ways to Lose Body Fat
No matter why you want to lose weight, it won't be easier for you to achieve this goal. Aside from diet and exercise, many factors have an impact on your weight loss efforts. Fortunately, we can share a few tips with you that can help you boost your fat loss. Let's find out more about the simple but best ways to shed weight.
1. Strength Training
Strength training is an exercise that gives strength to your muscles. As a result, it helps you develop your muscle mass as well. Typically, strength training requires you to lift weights to develop your muscles with the passage of time.
According to researchers, this type of exercise offers a lot of benefits as far as burning body fat is concerned. According a research study, this type of workout can help you get rid of visceral fat, which is a type of fat that can be found around your belly organs.
With resistance training, you can save your fat-free mass. This way you can burn more calories when you are idle. So, you should do body-weight exercises as well.
2. High-Protein Diet
If you want to burn more fat and curb your appetite, you may want to add protein-rich foods to your diet. As a matter of fact, many studies have found that a high-protein diet can reduce your risk of developing belly fat.
According to a study, high-protein diet preserves muscle mass and boosts your metabolism during your fat loss journey. Aside from this, increasing your protein intake promote feelings of fullness, reduce your caloric intake and curb appetite.
So, what you need to do is add a couple of servings of protein-rich foods to your diet for faster fat burning. For instance, you can add dairy products, legumes, eggs, seafood and meat to your menu.
3. More Sleep
You may set your alarm to wake up early in the morning or go to bed earlier to boost your fat loss and prevent weight gain. According to many studies, weight loss and sleep are linked with each other.
Another study found that getting a minimum of 7 hours of sleep in 24 hours could help you control your weight. Similarly, lack of sleep may make changes to your hunger hormones, boost your appetite and make you fat.
Although not all of us require the same amount of sleep, you may want to get at least 6 hours of sleep per night.
4. Vinegar
Vinegar is quite popular for its healthy properties. Apart from blood sugar control and heart health, it can also boost your weight loss pace. If you consume 2 tablespoons of vinegar per day, you can reduce your belly fat significantly over a period of 12 weeks.
5. Healthy Fats
Contrary to popular beliefs, upping your healthy fat intake can help you prevent fat gain and sustain feelings of fullness. Actually, your stomach takes longer to digest fat, which can curb your hunger and appetite.
In short, these are a few simple but best ways to lose body fat.
Article Source: http://EzineArticles.com/10222709
1. Strength Training
Strength training is an exercise that gives strength to your muscles. As a result, it helps you develop your muscle mass as well. Typically, strength training requires you to lift weights to develop your muscles with the passage of time.
According to researchers, this type of exercise offers a lot of benefits as far as burning body fat is concerned. According a research study, this type of workout can help you get rid of visceral fat, which is a type of fat that can be found around your belly organs.
With resistance training, you can save your fat-free mass. This way you can burn more calories when you are idle. So, you should do body-weight exercises as well.
2. High-Protein Diet
If you want to burn more fat and curb your appetite, you may want to add protein-rich foods to your diet. As a matter of fact, many studies have found that a high-protein diet can reduce your risk of developing belly fat.
According to a study, high-protein diet preserves muscle mass and boosts your metabolism during your fat loss journey. Aside from this, increasing your protein intake promote feelings of fullness, reduce your caloric intake and curb appetite.
So, what you need to do is add a couple of servings of protein-rich foods to your diet for faster fat burning. For instance, you can add dairy products, legumes, eggs, seafood and meat to your menu.
3. More Sleep
You may set your alarm to wake up early in the morning or go to bed earlier to boost your fat loss and prevent weight gain. According to many studies, weight loss and sleep are linked with each other.
Another study found that getting a minimum of 7 hours of sleep in 24 hours could help you control your weight. Similarly, lack of sleep may make changes to your hunger hormones, boost your appetite and make you fat.
Although not all of us require the same amount of sleep, you may want to get at least 6 hours of sleep per night.
4. Vinegar
Vinegar is quite popular for its healthy properties. Apart from blood sugar control and heart health, it can also boost your weight loss pace. If you consume 2 tablespoons of vinegar per day, you can reduce your belly fat significantly over a period of 12 weeks.
5. Healthy Fats
Contrary to popular beliefs, upping your healthy fat intake can help you prevent fat gain and sustain feelings of fullness. Actually, your stomach takes longer to digest fat, which can curb your hunger and appetite.
In short, these are a few simple but best ways to lose body fat.
Article Source: http://EzineArticles.com/10222709
nedelja, 31. maj 2020
Why is Losing Fat So Difficult? The Science Behind Weight Loss.
Weight loss ought to be easy. Right? After all, you just have to eat fewer calories than you use every day. So why is weight loss so hard? And why is losing fat even more challenging?
Weight loss is a sign of imminent starvation to your body; therefore your body doesn’t want to lose weight, and it especially does not want to lose fat. For thousands of years starvation was a real danger, so your ancestors’ genes developed an insurance policy: fat storage. Their genes also developed mechanisms to protect fat from being used for as long as possible. This means fat is not your body’s first choice for fuel when it faces a calorie shortage. In fact, it’s not even your body’s second choice.
Your genes are still in the Stone Age. They don’t know there is an all-night pizza delivery and a convenience store on every corner. They also don’t know when you want to deliberately lose weight. Think of it as a communication problem: you cut calories to lose weight, but your body interprets that as starvation, a potentially life-threatening event. You want to lose fat, but your body wants to keep it. The body thinks fat is good, useful, valuable stuff, which it is in reasonable amounts. If you really were starving, it would help keep you alive.
To lose fat, you have to “speak” your body’s language and send it the right signals at the right time, so your body doesn’t think that you are starving. The body’s hunger control mechanisms, like its fat storage and
release systems, are not yet fully understood. Based on established and evolving science, to lose weight safely and effectively, you must follow a plan that “speaks” your body’s language.
Using smart nutrition and frequent small meals, will send the signal that food is plentiful, encouraging your body to release fat for use as fuel. This approach takes advantage of your body’s physiology to maximize weight loss.
As every dieter knows, to lose weight you must eat fewer calories than your body requires every day, creating a prolonged calorie or energy shortage in your body. This deficit is met by “burning” stored calories and thereby losing weight.
Not all calories are treated the same. When you cut calories, your body turns to the three macronutrients⎯ carbohydrates, proteins and fats ⎯ for fuel. In nature, protecting fat reserves can mean the difference between survival and death. Consequently, the body has excellent mechanisms for storing fat and lousy mechanisms for losing it.
How does this affect you? If you want to lose weight, you have to send the right signals to your body. Use the three principles of weight loss ⎯ frequent meals, sufficient protein and calorie restriction ⎯ to tell your body to use its stored fat for fuel.
Weight loss is a sign of imminent starvation to your body; therefore your body doesn’t want to lose weight, and it especially does not want to lose fat. For thousands of years starvation was a real danger, so your ancestors’ genes developed an insurance policy: fat storage. Their genes also developed mechanisms to protect fat from being used for as long as possible. This means fat is not your body’s first choice for fuel when it faces a calorie shortage. In fact, it’s not even your body’s second choice.
Your genes are still in the Stone Age. They don’t know there is an all-night pizza delivery and a convenience store on every corner. They also don’t know when you want to deliberately lose weight. Think of it as a communication problem: you cut calories to lose weight, but your body interprets that as starvation, a potentially life-threatening event. You want to lose fat, but your body wants to keep it. The body thinks fat is good, useful, valuable stuff, which it is in reasonable amounts. If you really were starving, it would help keep you alive.
To lose fat, you have to “speak” your body’s language and send it the right signals at the right time, so your body doesn’t think that you are starving. The body’s hunger control mechanisms, like its fat storage and
release systems, are not yet fully understood. Based on established and evolving science, to lose weight safely and effectively, you must follow a plan that “speaks” your body’s language.
Using smart nutrition and frequent small meals, will send the signal that food is plentiful, encouraging your body to release fat for use as fuel. This approach takes advantage of your body’s physiology to maximize weight loss.
As every dieter knows, to lose weight you must eat fewer calories than your body requires every day, creating a prolonged calorie or energy shortage in your body. This deficit is met by “burning” stored calories and thereby losing weight.
Not all calories are treated the same. When you cut calories, your body turns to the three macronutrients⎯ carbohydrates, proteins and fats ⎯ for fuel. In nature, protecting fat reserves can mean the difference between survival and death. Consequently, the body has excellent mechanisms for storing fat and lousy mechanisms for losing it.
How does this affect you? If you want to lose weight, you have to send the right signals to your body. Use the three principles of weight loss ⎯ frequent meals, sufficient protein and calorie restriction ⎯ to tell your body to use its stored fat for fuel.
Originally
posted on: https://www.selfgrowth.com/articles/Why_is_Losing_Fat_So_Difficult.html
sobota, 30. maj 2020
The Significance Of Water In Your HCG Diet
The crux of a successful HCG diet is sufficient consumption of water. A lot of water is needed to help sustain through this program especially because the dieter is on a very low calorie diet. Most Vancouver based HCG experts recommend a minimum of eight glasses of water every single day. On some days you may even need to consume a little more than that. Here is a list of reasons why consumption of water is so crucial to your diet –
1. The primary objective of this diet plan is to facilitate quick and consistent weight loss. Water consumption acts as a catalyst to enhanced metabolic rates and thus it is important to constantly keep yourself hydrated at all times.
2. To be able to increase your metabolic rates, it is important for you to consume the perfect amounts of water. Additionally, dehydration can result in bloating of the body, since your body tends to hold the water as reserve in cases where they aren’t getting enough. This results in adding more pounds to your weight and consequently working against the objective of your HCG diet in the first place.
3. The lack of water intake can also result in constipation. This further adds to your weight and even stalls the weight loss process. If you consume water on a regular basis as per the generally prescribed norm, you can not only prevent this from happening, but also avoid feeling exhausted, getting sick and building on your personal ability to sustain the diet.
4. The extra water consumption facilitates easy digestion of food, thus boosting your diet in general by providing your body with all the necessary nutrients. A good balance of micro flora in your intestinal tract further ensures that your body doesn’t lack the energy that it requires to function every day.
5. Water also helps in ensuring that your appetite remains low. A few sips of water can help you sustain through your next scheduled meal, hereby ensuring that you aren’t motivated to cheat in between meals. By consuming water regularly, you can easily avoid snacking and wrong eating habits.
6. Water is vital to weight loss in an HCG diet. Water flushes out toxins in your cells and organs and helps improve the overall performance of your body. In addition to this, while one is losing weight, the fat begins to break down in your body. Water helps you flush out the unwanted by-products. Contrastingly, if you aren’t able to flush out these products your body will be susceptible to lack of energy and other unwanted effects.
One cannot emphasize enough on the benefits of this calorie free beverage. Not only does it offer all the necessary minerals that a human body demands, but the extra benefit is that water contains not added sugars, preservatives and additives that can harm your body.
1. The primary objective of this diet plan is to facilitate quick and consistent weight loss. Water consumption acts as a catalyst to enhanced metabolic rates and thus it is important to constantly keep yourself hydrated at all times.
2. To be able to increase your metabolic rates, it is important for you to consume the perfect amounts of water. Additionally, dehydration can result in bloating of the body, since your body tends to hold the water as reserve in cases where they aren’t getting enough. This results in adding more pounds to your weight and consequently working against the objective of your HCG diet in the first place.
3. The lack of water intake can also result in constipation. This further adds to your weight and even stalls the weight loss process. If you consume water on a regular basis as per the generally prescribed norm, you can not only prevent this from happening, but also avoid feeling exhausted, getting sick and building on your personal ability to sustain the diet.
4. The extra water consumption facilitates easy digestion of food, thus boosting your diet in general by providing your body with all the necessary nutrients. A good balance of micro flora in your intestinal tract further ensures that your body doesn’t lack the energy that it requires to function every day.
5. Water also helps in ensuring that your appetite remains low. A few sips of water can help you sustain through your next scheduled meal, hereby ensuring that you aren’t motivated to cheat in between meals. By consuming water regularly, you can easily avoid snacking and wrong eating habits.
6. Water is vital to weight loss in an HCG diet. Water flushes out toxins in your cells and organs and helps improve the overall performance of your body. In addition to this, while one is losing weight, the fat begins to break down in your body. Water helps you flush out the unwanted by-products. Contrastingly, if you aren’t able to flush out these products your body will be susceptible to lack of energy and other unwanted effects.
One cannot emphasize enough on the benefits of this calorie free beverage. Not only does it offer all the necessary minerals that a human body demands, but the extra benefit is that water contains not added sugars, preservatives and additives that can harm your body.
Originally
posted on: https://articlebliss.com/Article/862215/The-Significance-Of-Water-In-Your-HCG-Diet.html
petek, 29. maj 2020
Best Foods to Eat for a Flat Stomach
Are you looking for a list of foods that can help you flatten your stomach? If so, you are on the right page. In this article, we are going to discuss the best foods that can help you lose belly fat and get back into shape.
Green Tea
Green tea contains antioxidants that can help your body prevent fat absorption. Aside from this, drinking green tea on a daily basis can boost your metabolism, which will boost your weight loss progress.
Lemon
If you squeeze a lemon into a glass of fresh warm water, you can kick-start your digestive tract. This way your intestines will find it much easier to move food. So, you will have no bloating.
Bananas
Potassium can work wonders as far as helping you remove excess water weight from your body is concerned. Banana is a good source of potassium. Therefore, eating bananas on a daily basis is a good idea.
Potatoes
Potatoes are a great source of potassium as long as you don't have a lot of it in the form of chips or other stuff. If eaten in moderation, they can help you boost your digestion and reduce belly fat.
High-Fiber Cereal
High-fiber cereal is also good for your weight loss. For instance, if you have one bowel or All-Bran or shredded wheat, you can easily prevent constipation, which is a major cause of belly fat.
Olive Oil
Olive oil is one of the best anti-inflammatory ingredients that can help you flatten your stomach and protect you against the bad effects of cholesterol. However, it will be much effective if you add it to salad dressing.
Yogurt with Probiotics
Yogurt has a lot of protein in addition to healthy bacteria that boost digestion and reduce stress. Actually, when you are under stress, your body produces cortisol, which causes the fat to head for your midsection. So, this is not good for your weight loss.
Cucumbers
Cucumber is on the list of hydrating veggies. If you have it, it will help you get rid of excess water weight.
Quinoa
Quinoa is one of the best flour alternatives. Actually, this is a gluten-free food and contains a lot of fiber. Therefore, it helps with digestion.
Dark Chocolate
The good news is that dark chocolate can work as a natural appetite controller if taken in moderation. Actually, it boosts your metabolism and helps fight stress.
Blueberries
According to many studies, blueberries contain antioxidants that can help you reduce belly fat.
Asparagus
Asparagus works like cucumbers. Actually, this veggie works like a diuretic and removes the excess water weight from your body.
Salmon
Salmon is a great source of omega-3s, which is a fatty acid. It helps you prevent bloating, in addition, to speed up your metabolic rate and reduce inflammation.
Spinach
Although a healthy diet is full of leafy greens, spinach is much more special. Actually, it contains many antioxidants, such as vitamins K, E, C, and A. All of these are good for your belly fat loss.
So, these are some foods that you can eat to reduce your belly fat.
Article Source: http://EzineArticles.com/10222712
četrtek, 28. maj 2020
Water Retention and Weight Loss: You Can Lose Fat, But Not Weight?
Fluid retention can be an insidious problem to deal with when dieting to lose weight.
Have you ever been rolling along nicely on a cut and then, out of nowhere, had your scale freeze up on you? That is, you go one, two, even three weeks without losing any weight, and without looking any leaner?
Weight loss plateaus like these are usually caused by accidental over-eating or under-exercising, and there are simple dietary and exercise strategies you can use to remedy those issues.
That said, increased water retention can also be the cause of “mysterious” weight stagnation. Women can really suffer from this due to the fluid retention that comes with the menstrual cycle.
If you’re not familiar with water retention and what to do about it, it can really throw you for a loop because cutting calories further and increasing cardio–the two simplest ways to get the scale moving again–can actually make it worse. This can then lead to a nice, greasy bout of frustration binging, which sets you back even further.
So, let’s learn more about fluid retention and weight loss, and how to defeat it so you can avoid this aggravating pitfall.
When a Weight Loss Plateau isn’t a Fat Loss Plateau
In a perfect world, we would always lose weight in a neat, orderly manner.
We would do our daily exercise and follow our meal plans and wake up a little lighter and leaner every morning. On we would go until we eventually have our six packs, we would celebrate with our favorite cheat meal, and that would be that.
Well, it usually doesn’t work out like that.
It turns out that weight loss can be quite erratic sometimes. You can sit at the same weight for several weeks, and then lose 3-4 pounds overnight, and it can sometimes occur after pigging out.
How is that possible? I mean, as long as you maintain a daily caloric deficit, your body is going to mobilize fat stores, so why would your weight stay the same?
The answer lies in water retention. If you lost a pound of fat in one week, it can be obscured–both on the scale and in the mirror–by an extra pound of water that your body is holding.
While daily fluctuations in the amount of water you drink and sodium you eat account for most of the water you retain, simply being in a caloric deficit can cause water retention. A major reason for this is the fact that it raises cortisol levels, which in turn increases fluid retention.
So, let’s take a closer look at this phenomenon and what we can do about it.
What a World War II Starvation Experiment Can Teach Us About Water Weight
Scientific knowledge of this phenomenon goes back decades.
A good example of this is the “Minnesota Starvation Experiment” conducted by Dr. Ancel Keys during World War II, wherein 36 men willingly submitted themselves to a semi-starvation diet of about 1,500 calories per day for 6 months. The purpose of the experiment was to study the physiology and psychology of starvation, and to work out a proper regimen for gradually helping starved war prisoners back to normal diets and metabolic functions.
While there is plenty of interesting information among his findings, I want to call your attention to one observation in particular.
Weight loss progressed in a nice, linear fashion in the beginning. Men lost about 2 lbs per week, every week. Eventually, however, it became erratic. Weight would remain stagnant for weeks with a dramatic increase in water retention, and then a “burst” of weight loss would occur as water was rapidly expelled.
I want to repeat this point: the caloric deficit did systematically reduce body fat levels, but the reductions in total body weight were often counter-balanced by increases in water retention. This extra water would suddenly flood out, causing apparent “bursts” in weight loss of several pounds overnight. Bodybuilders are very familiar with this phenomenon, calling it the “whoosh effect.”
“What triggered these whooshes in the prisoners?” you might be wondering.
Sometimes they just occurred randomly, but a reliable trigger was a dramatic increase in calories for a meal. For instance, a 2,300-calorie meal was served to celebrate the half-way mark of the experiment, and scientists noted that many of the men woke up several times to pee that night and, in the morning, were several pounds lighter than the day before.
If you’ve ever dieted down to a super-lean level (7% and below for men, 15% and below for women), you’ve probably experienced this “whoosh” after you do a nice re-feed meal/day. In fact, it’s common for weight loss to continue for several weeks even after you reach your body fat goal and start increasing your calories (this was noted in the Minnesota Experiment as well).
Practical Advice for Losing Water Weight
If you find your weight stuck for several weeks despite being absolutely sure that you’re in a caloric deficit (weighing food you eat, keeping your activity levels up through exercise), the strategies below will probably un-stick you.
Reduce Your Sodium Intake
Increasing your sodium intake above your normal daily levels increases water weight. Conversely, reducing it below the daily norm reduces water weight. Thus, an easy way to trigger a “whoosh” is reducing your sodium intake.
When I cut sodium, I bring it down to 1-1.5 grams per day for a few days (the Institute of Medicine recommends just 1.5 grams of sodium per day, by the way). That means…
No canned or pre-packaged foods (salt is used as a preservative).
No deli meat (full of sodium).
Reduce your use of table salt and spices. One teaspoon of table salt contains 2,300 mg of sodium. Use a salt substitute instead, and use it sparingly. Many spices are high in sodium–avoid them.
Watch out for sauces and salad dressings, many of which are high in sodium.
Watch out for cheese, which is often quite high in sodium.
While it might be annoying to count yet another thing in your diet, it’s worth reining in your sodium for a few days to get the scale moving again. (Oh and as a note, I’ve yet to see any valid scientific proof of claims made about “diuretic foods” like asparagus and celery.)
Drink More Water
Drinking plenty of water helps normalize your fluid retention. Shoot for around 1 gallon per day.
Get Your Cortisol Under Control
If you’re retaining a lot of water, it may be due to elevated cortisol levels. To get your cortisol back to normal, try the following:
Cut back on the exercise. Exercise elevates cortisol levels, and when combined with a caloric restriction, this can be a double-whammy of cortisol for your body. Reduce the frequency and intensity of your training for a week to help bring things back to normal.
Make sure you’re not in too severe of a caloric deficit. Go over your diet and compare it against your total daily expenditure using a calculation like the Katch McArdle (and use the “light activity” multiplier–unless you exercise less than 7 hours per week, higher multipliers will have you eating too much). Bring yourself to a 500-calorie deficit to avoid the cortisol issues that come with greater caloric restrictions.
Chill out. You can reduce cortisol levels by simply taking some time each day to relax, listen to some good music, drink some tea, and do some deep breathing. Taking a nap and getting a massage can help, too.
Get more sleep. Not getting enough sleep can result in elevated cortisol levels later in the day. Try to get 7-8 hours per night.
Eat a Bunch of Food
Don’t you love me for this one?
I’ve talked about the importance of “re-feeding” when you’re dieting, and its benefits extend to dealing with fluid retention. As was seen in the Minnesota Experiment, a jump in calories for one meal can trigger a “whoosh” of water.
So have a nice cheat meal and enjoy it. For an added bonus, include a good amount of carbs, as it can reduce cortisol levels.
Originally posted on: https://www.selfgrowth.com/articles/water-retention-and-weight-loss-you-can-lose-fat-but-not-weight
Have you ever been rolling along nicely on a cut and then, out of nowhere, had your scale freeze up on you? That is, you go one, two, even three weeks without losing any weight, and without looking any leaner?
Weight loss plateaus like these are usually caused by accidental over-eating or under-exercising, and there are simple dietary and exercise strategies you can use to remedy those issues.
If you’re not familiar with water retention and what to do about it, it can really throw you for a loop because cutting calories further and increasing cardio–the two simplest ways to get the scale moving again–can actually make it worse. This can then lead to a nice, greasy bout of frustration binging, which sets you back even further.
So, let’s learn more about fluid retention and weight loss, and how to defeat it so you can avoid this aggravating pitfall.
When a Weight Loss Plateau isn’t a Fat Loss Plateau
In a perfect world, we would always lose weight in a neat, orderly manner.
We would do our daily exercise and follow our meal plans and wake up a little lighter and leaner every morning. On we would go until we eventually have our six packs, we would celebrate with our favorite cheat meal, and that would be that.
Well, it usually doesn’t work out like that.
It turns out that weight loss can be quite erratic sometimes. You can sit at the same weight for several weeks, and then lose 3-4 pounds overnight, and it can sometimes occur after pigging out.
How is that possible? I mean, as long as you maintain a daily caloric deficit, your body is going to mobilize fat stores, so why would your weight stay the same?
The answer lies in water retention. If you lost a pound of fat in one week, it can be obscured–both on the scale and in the mirror–by an extra pound of water that your body is holding.
While daily fluctuations in the amount of water you drink and sodium you eat account for most of the water you retain, simply being in a caloric deficit can cause water retention. A major reason for this is the fact that it raises cortisol levels, which in turn increases fluid retention.
So, let’s take a closer look at this phenomenon and what we can do about it.
What a World War II Starvation Experiment Can Teach Us About Water Weight
Scientific knowledge of this phenomenon goes back decades.
A good example of this is the “Minnesota Starvation Experiment” conducted by Dr. Ancel Keys during World War II, wherein 36 men willingly submitted themselves to a semi-starvation diet of about 1,500 calories per day for 6 months. The purpose of the experiment was to study the physiology and psychology of starvation, and to work out a proper regimen for gradually helping starved war prisoners back to normal diets and metabolic functions.
While there is plenty of interesting information among his findings, I want to call your attention to one observation in particular.
Weight loss progressed in a nice, linear fashion in the beginning. Men lost about 2 lbs per week, every week. Eventually, however, it became erratic. Weight would remain stagnant for weeks with a dramatic increase in water retention, and then a “burst” of weight loss would occur as water was rapidly expelled.
I want to repeat this point: the caloric deficit did systematically reduce body fat levels, but the reductions in total body weight were often counter-balanced by increases in water retention. This extra water would suddenly flood out, causing apparent “bursts” in weight loss of several pounds overnight. Bodybuilders are very familiar with this phenomenon, calling it the “whoosh effect.”
“What triggered these whooshes in the prisoners?” you might be wondering.
Sometimes they just occurred randomly, but a reliable trigger was a dramatic increase in calories for a meal. For instance, a 2,300-calorie meal was served to celebrate the half-way mark of the experiment, and scientists noted that many of the men woke up several times to pee that night and, in the morning, were several pounds lighter than the day before.
If you’ve ever dieted down to a super-lean level (7% and below for men, 15% and below for women), you’ve probably experienced this “whoosh” after you do a nice re-feed meal/day. In fact, it’s common for weight loss to continue for several weeks even after you reach your body fat goal and start increasing your calories (this was noted in the Minnesota Experiment as well).
Practical Advice for Losing Water Weight
If you find your weight stuck for several weeks despite being absolutely sure that you’re in a caloric deficit (weighing food you eat, keeping your activity levels up through exercise), the strategies below will probably un-stick you.
Reduce Your Sodium Intake
Increasing your sodium intake above your normal daily levels increases water weight. Conversely, reducing it below the daily norm reduces water weight. Thus, an easy way to trigger a “whoosh” is reducing your sodium intake.
When I cut sodium, I bring it down to 1-1.5 grams per day for a few days (the Institute of Medicine recommends just 1.5 grams of sodium per day, by the way). That means…
No canned or pre-packaged foods (salt is used as a preservative).
No deli meat (full of sodium).
Reduce your use of table salt and spices. One teaspoon of table salt contains 2,300 mg of sodium. Use a salt substitute instead, and use it sparingly. Many spices are high in sodium–avoid them.
Watch out for sauces and salad dressings, many of which are high in sodium.
Watch out for cheese, which is often quite high in sodium.
While it might be annoying to count yet another thing in your diet, it’s worth reining in your sodium for a few days to get the scale moving again. (Oh and as a note, I’ve yet to see any valid scientific proof of claims made about “diuretic foods” like asparagus and celery.)
Drink More Water
Drinking plenty of water helps normalize your fluid retention. Shoot for around 1 gallon per day.
Get Your Cortisol Under Control
If you’re retaining a lot of water, it may be due to elevated cortisol levels. To get your cortisol back to normal, try the following:
Cut back on the exercise. Exercise elevates cortisol levels, and when combined with a caloric restriction, this can be a double-whammy of cortisol for your body. Reduce the frequency and intensity of your training for a week to help bring things back to normal.
Make sure you’re not in too severe of a caloric deficit. Go over your diet and compare it against your total daily expenditure using a calculation like the Katch McArdle (and use the “light activity” multiplier–unless you exercise less than 7 hours per week, higher multipliers will have you eating too much). Bring yourself to a 500-calorie deficit to avoid the cortisol issues that come with greater caloric restrictions.
Chill out. You can reduce cortisol levels by simply taking some time each day to relax, listen to some good music, drink some tea, and do some deep breathing. Taking a nap and getting a massage can help, too.
Get more sleep. Not getting enough sleep can result in elevated cortisol levels later in the day. Try to get 7-8 hours per night.
Eat a Bunch of Food
Don’t you love me for this one?
I’ve talked about the importance of “re-feeding” when you’re dieting, and its benefits extend to dealing with fluid retention. As was seen in the Minnesota Experiment, a jump in calories for one meal can trigger a “whoosh” of water.
So have a nice cheat meal and enjoy it. For an added bonus, include a good amount of carbs, as it can reduce cortisol levels.
Originally posted on: https://www.selfgrowth.com/articles/water-retention-and-weight-loss-you-can-lose-fat-but-not-weight
sreda, 27. maj 2020
Have you ever wondered why you're having trouble controlling your weight? Your fitness plans are going great and you have your diet under control, but all is not right. Eating is in our nature. We must eat in order to survive. But, it is something we have to be able to control. Unfortunately, we don't always control it as well as we think we do.
The trick to controlling your diet is becoming aware of the nature of eating. Food is there, so we think we have to eat. This happens all the time, but just because there's a bowl of chips on the counter doesn't mean that you have to munch on them.
Take into account what you're eating
Control isn't the only preventative measure you must take in controlling your eating habits. Awareness plays a big part in your diet. You can eat a small amount, but still consume your daily calorie limit in a single sitting. Become aware of what foods contain particular nutrients, vitamins, and calories by understanding and reading labels and nutritional data.
Particular foods may not be your problem though. You may be underestimating how much you're eating as well. Keep in mind that containers don't always contain a single serving. This is why it's so important to read labels thoroughly. Many food products will advertise their daily values in multiple servings. This means that you might be consuming a can of your favorite fruit cocktail that you thought only had 32 grams of sugar, but which actually has 64 grams total in the can if there are two servings in a single can. Be aware of what you're actually putting into your body by being aware of what you're eating.
Watch out for tasty situations
Of course, the next step is resisting temptation. Keep a few of these particular situations off of your agenda if you have difficulty resisting the urge.
First of all, avoid places that offer excessive food, such as restaurants. This would include the ultimate source of food stuffs- the buffet. These locations might allow you to get your money's worth, but they can leave you feeling obligated to continue eating until you feel full (which usually means that you've packed too much in).
Another location that often leads to eating a little too much is a party. These can definitely be fun, but they usually result in excessive eating and drinking, which is generally their purpose. Beware of finger foods even though they are in small portions, they can be easily picked up and eaten throughout the course of the event.
A habit that many people have is snack time. This happens throughout the day, often in front of the television or any of those in-between times. Eating when we are preoccupied with work or entertainment often results in our inability to register how much we've actually eaten. This becomes worse when we eat from large packages, such as a bag of chips. You can help this particular situation by not eating directly from a container. Instead, preset yourself a serving on a plate or bowl so that you don't get carried away.
This doesn't mean that you have to eliminate these locations from your plans, but you should be aware that you will be more likely to eat more when you are there. And if you're aware of it, then you'll be able to resist eating more than you need to.
Do the math
This all comes down to analyzing your results. If you've been faithful to your fitness plans and diet, then maybe there is still something wrong. Keep in mind that ten calories as a variable each time you eat can add up significantly at the end of the day. Days add up to weeks and so on. If X + Y isn't equal to Z, then you need to recalculate.
So, next time you find yourself in a tasty situation where food is all around, be aware of what you put into your body. Awareness is the first step in prevention. The rest is up to you and your determination to accomplish your fitness goals.
The trick to controlling your diet is becoming aware of the nature of eating. Food is there, so we think we have to eat. This happens all the time, but just because there's a bowl of chips on the counter doesn't mean that you have to munch on them.
Take into account what you're eating
Control isn't the only preventative measure you must take in controlling your eating habits. Awareness plays a big part in your diet. You can eat a small amount, but still consume your daily calorie limit in a single sitting. Become aware of what foods contain particular nutrients, vitamins, and calories by understanding and reading labels and nutritional data.
Particular foods may not be your problem though. You may be underestimating how much you're eating as well. Keep in mind that containers don't always contain a single serving. This is why it's so important to read labels thoroughly. Many food products will advertise their daily values in multiple servings. This means that you might be consuming a can of your favorite fruit cocktail that you thought only had 32 grams of sugar, but which actually has 64 grams total in the can if there are two servings in a single can. Be aware of what you're actually putting into your body by being aware of what you're eating.
Watch out for tasty situations
Of course, the next step is resisting temptation. Keep a few of these particular situations off of your agenda if you have difficulty resisting the urge.
First of all, avoid places that offer excessive food, such as restaurants. This would include the ultimate source of food stuffs- the buffet. These locations might allow you to get your money's worth, but they can leave you feeling obligated to continue eating until you feel full (which usually means that you've packed too much in).
Another location that often leads to eating a little too much is a party. These can definitely be fun, but they usually result in excessive eating and drinking, which is generally their purpose. Beware of finger foods even though they are in small portions, they can be easily picked up and eaten throughout the course of the event.
A habit that many people have is snack time. This happens throughout the day, often in front of the television or any of those in-between times. Eating when we are preoccupied with work or entertainment often results in our inability to register how much we've actually eaten. This becomes worse when we eat from large packages, such as a bag of chips. You can help this particular situation by not eating directly from a container. Instead, preset yourself a serving on a plate or bowl so that you don't get carried away.
This doesn't mean that you have to eliminate these locations from your plans, but you should be aware that you will be more likely to eat more when you are there. And if you're aware of it, then you'll be able to resist eating more than you need to.
Do the math
This all comes down to analyzing your results. If you've been faithful to your fitness plans and diet, then maybe there is still something wrong. Keep in mind that ten calories as a variable each time you eat can add up significantly at the end of the day. Days add up to weeks and so on. If X + Y isn't equal to Z, then you need to recalculate.
So, next time you find yourself in a tasty situation where food is all around, be aware of what you put into your body. Awareness is the first step in prevention. The rest is up to you and your determination to accomplish your fitness goals.
Originally
posted on: https://articlebliss.com/Article/858211/I-Don-t-Eat-That-Much.html
torek, 26. maj 2020
Most Common Mistakes Made While Losing Weight
The moment you want to lose weight you know that it is necessary to eat healthier and exercise more. You start full of energy and discipline, but it is always more difficult than you initially thought.
That belly just gets in the way and the pounds don't fly off at lightning speed. Keeping up with your new lifestyle demands a lot from you. How can you continue to maintain this and prevent the most common mistakes while losing weight?
The most common mistakes made during weight loss
The first mistake during weight loss that many people make is counting calories. Most people see losing weight as a punishment which means they can eat fewer calories. It even goes so far that most people write down what they eat and how many calories are in it.
In a strict food diary, you keep track of what you ate for breakfast, lunch, and snacks.
The snacks are not allowed, so write them down as little as possible.
The problem with this kind of food diaries is that it doesn't really work to lose weight. It only makes you aware and maybe even stressed about what you eat in a day.
Eat fewer calories
The big problem with reducing calories is that in the long term it is impossible to get less than 1200 calories. Just like holding your breath, lowering your calories cannot be sustained.
It is also not realistic to lose weight because it is necessary to avoid the right calories from your food. You need a balance of the right nutrients before you can lose weight successfully.
Fat-free food
We get to see the same message again and again in different advertisements. Fat is unhealthy and therefore we have to eat low-fat foods. Fats cause the veins to silt up and increase the risk of cardiovascular disease.
The unhealthy fat that you eat is immediately converted into body fat. This reasoning is wrong. The above story seems very logical but that is not the case. It may sound silly but it is perhaps the most important nutrient during weight loss. Fat may contain 9 calories per gram but it is better for your body than sugar.
Fat does not disturb your hunger mechanism. By eating fats your body will become fuller faster and you will eat less. In addition, low-fat meals are tasteless. Food producers add sugar to give it more flavor. Sugar is a real fat thickener that makes you eat more. Low-fat or fat-free food does not help you lose weight.
Running
In every magazine about health and weight loss, there are several articles about the many benefits of running. Running is healthy and will help you fight disease and help you get a tighter body.
That is of course true. By exercising you speed up the heartbeat, this is healthy because it strengthens your heart and blood vessels. However, when losing weight, running is not recommended due to the following reasons.
By making the same movement every day you increase the risk of hurting your joints. Especially if you have to carry a heavyweight, this is very bad for your joints.
By exercising your body makes a stress hormone, cortisol. If you exercise for a long time, your body will produce a high level of cortisol. This high cortisol reduces your fat burning.
By running for a long time, your blood sugar level is greatly reduced. After exercise, it is so low that it is necessary to supplement it quickly. The quickest way to supplement this is to take a sugar-rich drink or eat something sweet.
This is the reason that you always feel like eating sweet things after exercise. Exercising is healthy for your body but the best sports are short intensive sports of around half an hour.
Carbohydrate-rich food
The products that you should avoid when you lose weight are carbohydrate-rich products. It is not the only food that makes us overweight but we eat too many carbohydrates a day. Carbohydrates are found in bread, rice, potatoes, pasta, noodles, rusks, crackers and crackers.
These carbohydrates are processed into sugars in your body, these sugars increase your blood sugar levels enormously. Your body produces the hormone insulin through these sugars. This hormone processes the sugar from your blood. This process causes a sugar crash. After your body has processed this you get hungry again and the circle starts again.
If your body makes this circle too often, your body cannot make it anymore. This will ensure that your insulin becomes resistant. This insulin resistance is the cause of type 2 diabetes and prevalence. So avoid carbohydrates as much as possible.
Start at the right moment
When we start something we always want to do well. We are waiting for the right moment. If this moment comes, you know for sure that you are going to do it right. The problem with these kinds of intentions is that there is no right moment. It never comes true.
It can sometimes take weeks, months or years before you take steps. It's okay to enjoy it once at a birthday or party. These are no reasons not to start a healthy lifestyle today. Just start today and discover how far you get.
Start losing weight today
If you wait for a perfect moment you will never take action. If you just start, you will see that you are going much further than you initially thought. Do not wait for the right motivation, trust that if you start today you will automatically develop this motivation.
Successful weight loss is choosing a good program, developing a healthy lifestyle and continuing this until it becomes normal to eat this way. Always choose a program or method that you trust and just go for it. Start today and make no more mistakes while losing weight and ensure a slim, fit and healthy body.
Article Source: http://EzineArticles.com/10216315
That belly just gets in the way and the pounds don't fly off at lightning speed. Keeping up with your new lifestyle demands a lot from you. How can you continue to maintain this and prevent the most common mistakes while losing weight?
The most common mistakes made during weight loss
The first mistake during weight loss that many people make is counting calories. Most people see losing weight as a punishment which means they can eat fewer calories. It even goes so far that most people write down what they eat and how many calories are in it.
In a strict food diary, you keep track of what you ate for breakfast, lunch, and snacks.
The snacks are not allowed, so write them down as little as possible.
The problem with this kind of food diaries is that it doesn't really work to lose weight. It only makes you aware and maybe even stressed about what you eat in a day.
Eat fewer calories
The big problem with reducing calories is that in the long term it is impossible to get less than 1200 calories. Just like holding your breath, lowering your calories cannot be sustained.
It is also not realistic to lose weight because it is necessary to avoid the right calories from your food. You need a balance of the right nutrients before you can lose weight successfully.
Fat-free food
We get to see the same message again and again in different advertisements. Fat is unhealthy and therefore we have to eat low-fat foods. Fats cause the veins to silt up and increase the risk of cardiovascular disease.
The unhealthy fat that you eat is immediately converted into body fat. This reasoning is wrong. The above story seems very logical but that is not the case. It may sound silly but it is perhaps the most important nutrient during weight loss. Fat may contain 9 calories per gram but it is better for your body than sugar.
Fat does not disturb your hunger mechanism. By eating fats your body will become fuller faster and you will eat less. In addition, low-fat meals are tasteless. Food producers add sugar to give it more flavor. Sugar is a real fat thickener that makes you eat more. Low-fat or fat-free food does not help you lose weight.
Running
That is of course true. By exercising you speed up the heartbeat, this is healthy because it strengthens your heart and blood vessels. However, when losing weight, running is not recommended due to the following reasons.
By making the same movement every day you increase the risk of hurting your joints. Especially if you have to carry a heavyweight, this is very bad for your joints.
By exercising your body makes a stress hormone, cortisol. If you exercise for a long time, your body will produce a high level of cortisol. This high cortisol reduces your fat burning.
By running for a long time, your blood sugar level is greatly reduced. After exercise, it is so low that it is necessary to supplement it quickly. The quickest way to supplement this is to take a sugar-rich drink or eat something sweet.
This is the reason that you always feel like eating sweet things after exercise. Exercising is healthy for your body but the best sports are short intensive sports of around half an hour.
Carbohydrate-rich food
The products that you should avoid when you lose weight are carbohydrate-rich products. It is not the only food that makes us overweight but we eat too many carbohydrates a day. Carbohydrates are found in bread, rice, potatoes, pasta, noodles, rusks, crackers and crackers.
These carbohydrates are processed into sugars in your body, these sugars increase your blood sugar levels enormously. Your body produces the hormone insulin through these sugars. This hormone processes the sugar from your blood. This process causes a sugar crash. After your body has processed this you get hungry again and the circle starts again.
If your body makes this circle too often, your body cannot make it anymore. This will ensure that your insulin becomes resistant. This insulin resistance is the cause of type 2 diabetes and prevalence. So avoid carbohydrates as much as possible.
Start at the right moment
When we start something we always want to do well. We are waiting for the right moment. If this moment comes, you know for sure that you are going to do it right. The problem with these kinds of intentions is that there is no right moment. It never comes true.
It can sometimes take weeks, months or years before you take steps. It's okay to enjoy it once at a birthday or party. These are no reasons not to start a healthy lifestyle today. Just start today and discover how far you get.
Start losing weight today
If you wait for a perfect moment you will never take action. If you just start, you will see that you are going much further than you initially thought. Do not wait for the right motivation, trust that if you start today you will automatically develop this motivation.
Successful weight loss is choosing a good program, developing a healthy lifestyle and continuing this until it becomes normal to eat this way. Always choose a program or method that you trust and just go for it. Start today and make no more mistakes while losing weight and ensure a slim, fit and healthy body.
Article Source: http://EzineArticles.com/10216315
ponedeljek, 25. maj 2020
Post Pregnancy Weight? Use The Latest tech
GETTING BACK TO YOU
Recently the focus has all been about your beautiful baby. It starts with those ‘double lines’ and from there it’s all about celebrating, eating for two (or three), maternity wear and birthing. And once you get your perfect little miracle, your life revolves around feeding, sleeping and nappy changes.
It’s easy to see how mums can slip out of the limelight and let their family take centre-stage as they work around the clock to keep everything afloat. But there comes a time when you want to feel like you again. You’ve got the hang of ‘running’ your family and looking after bub, but when you look in the mirror, it’s a different body looking back at you; it may be the miracle of life, but pregnancy can have very un-miraculous effect on the body.
Shedding your baby-weight is famously difficult, and it’s made all the more challenging when you don’t have time in between mummy duties to eat well and exercise. Celebrities seem to bounce back in a matter of weeks adding to the despair – are they just extremely fortunate?
TRIED AND TRUE METHOD
It always comes back to the classic weight loss duo – diet and exercise.
First step to reaching your post-baby body goals is to make time to eat well. Preparation is key here. Plan ahead, do the right shop and avoid eating on the fly. Mason jars are a life-saver, they seal in the freshness of a salad for up to 5 days in the fridge, just keep the dressing separate and load your ingredients in. Make sure to include protein and plenty of veggies to fuel your body.
Exercise can be particularly difficult post-pregnancy. Walking is the single most effective and easiest method to get your body moving after birth and shed some weight. Take bub out in the pram, chuck on some sports shoes and get out there and move. It can help clear your mind, and is good for your body inside and out. If you feel up to it, and when you get the all clear from your doctor, you can introduce some more intense sessions. Listen to your body, fuel your body and mind with healthy food and try to get the best quality sleep you can.
Interrupted sleep can cause blood sugar levels to rise, and more weight gain, so make sure you get (if you can) the right rest.
I NEED A LITTLE HELP
We all know that there are some parts of the body that appear resistant to your body goals. Even more so post pregnancy. Diet and exercise just simply isn’t enough to restore your bod back to pre-pregnancy glory. This is when mums can take advantage of some breakthrough tech.
“Freeze your ass-off, literally!”
Cryolipolysis is a cooling technique that targets pockets of fat.
“Diet and exercise are important in maintaining your weight and overall health. Unfortunately, irrespective of how well people eat or how much they exercise, some of us still have stubborn pockets of fat that just won’t budge. Our treatments specifically target these trouble areas to eliminate the fat and tighten the skin” says owner of Australia's leading fat freezing clinics, Samantha Barak Light.
It works by an applicator head sucking in an area of skin, and subcutaneous fat, and reducing the temperature in a precise way. The fat cells ‘die’ eliminating up to 30% of fat in the area.
For larger areas of the body, fat cavitation works a treat – it uses ultrasound technology to liquefy the fat cells. It’s an immediate 1cm loss and works well on larger areas of the body (more than 3 cm of fat) rather than focusing on pockets of fat like with cryo.
Whether you’re going to follow a strict plan of diet and exercise, or cut a few corners with technology, the important thing for mums is to find something that works with the family routine.
There is no substitute for following a healthy lifestyle, drinking plenty of water and resting well but there are no rules to suggest that you can only get the body you want with diet & exercise. It’s 2018 after all, we don’t have robot nannies (yet) so take advantage of the latest tech to get the shape you want instead.
Originally posted on: https://www.selfgrowth.com/articles/post-pregnancy-weight-use-the-latest-tech
Recently the focus has all been about your beautiful baby. It starts with those ‘double lines’ and from there it’s all about celebrating, eating for two (or three), maternity wear and birthing. And once you get your perfect little miracle, your life revolves around feeding, sleeping and nappy changes.
It’s easy to see how mums can slip out of the limelight and let their family take centre-stage as they work around the clock to keep everything afloat. But there comes a time when you want to feel like you again. You’ve got the hang of ‘running’ your family and looking after bub, but when you look in the mirror, it’s a different body looking back at you; it may be the miracle of life, but pregnancy can have very un-miraculous effect on the body.
Shedding your baby-weight is famously difficult, and it’s made all the more challenging when you don’t have time in between mummy duties to eat well and exercise. Celebrities seem to bounce back in a matter of weeks adding to the despair – are they just extremely fortunate?
TRIED AND TRUE METHOD
It always comes back to the classic weight loss duo – diet and exercise.
First step to reaching your post-baby body goals is to make time to eat well. Preparation is key here. Plan ahead, do the right shop and avoid eating on the fly. Mason jars are a life-saver, they seal in the freshness of a salad for up to 5 days in the fridge, just keep the dressing separate and load your ingredients in. Make sure to include protein and plenty of veggies to fuel your body.
Exercise can be particularly difficult post-pregnancy. Walking is the single most effective and easiest method to get your body moving after birth and shed some weight. Take bub out in the pram, chuck on some sports shoes and get out there and move. It can help clear your mind, and is good for your body inside and out. If you feel up to it, and when you get the all clear from your doctor, you can introduce some more intense sessions. Listen to your body, fuel your body and mind with healthy food and try to get the best quality sleep you can.
Interrupted sleep can cause blood sugar levels to rise, and more weight gain, so make sure you get (if you can) the right rest.
I NEED A LITTLE HELP
We all know that there are some parts of the body that appear resistant to your body goals. Even more so post pregnancy. Diet and exercise just simply isn’t enough to restore your bod back to pre-pregnancy glory. This is when mums can take advantage of some breakthrough tech.
“Freeze your ass-off, literally!”
Cryolipolysis is a cooling technique that targets pockets of fat.
“Diet and exercise are important in maintaining your weight and overall health. Unfortunately, irrespective of how well people eat or how much they exercise, some of us still have stubborn pockets of fat that just won’t budge. Our treatments specifically target these trouble areas to eliminate the fat and tighten the skin” says owner of Australia's leading fat freezing clinics, Samantha Barak Light.
It works by an applicator head sucking in an area of skin, and subcutaneous fat, and reducing the temperature in a precise way. The fat cells ‘die’ eliminating up to 30% of fat in the area.
For larger areas of the body, fat cavitation works a treat – it uses ultrasound technology to liquefy the fat cells. It’s an immediate 1cm loss and works well on larger areas of the body (more than 3 cm of fat) rather than focusing on pockets of fat like with cryo.
Whether you’re going to follow a strict plan of diet and exercise, or cut a few corners with technology, the important thing for mums is to find something that works with the family routine.
There is no substitute for following a healthy lifestyle, drinking plenty of water and resting well but there are no rules to suggest that you can only get the body you want with diet & exercise. It’s 2018 after all, we don’t have robot nannies (yet) so take advantage of the latest tech to get the shape you want instead.
Originally posted on: https://www.selfgrowth.com/articles/post-pregnancy-weight-use-the-latest-tech
nedelja, 24. maj 2020
"Why Am I NOT Losing Weight"? This Is A Common Lament From Dieters Who "Are Doing" The Right Things
"Why am I not losing weight"? This is a common lament from dieters who feel they are doing all of the right things but still not seeing the results they want. How can this be? You're trying to lose weight but the numbers on the scale seem to be stuck in a puddle of super glue. What's going on?
Let's look at a few possibilities:
1. If you have successfully lost weight and suddenly the loss comes to a screeching halt when nothing has changed, consider this: you may have reached your ideal weight and your body is trying to tell you so. Sometimes we have notions about how much weight we want to lose and completely overlook the fact that our particular body build, metabolic rate, height, and other factors determine when weight loss should stop (assuming of course that one is in good health). Consult your health care provider to determine your ideal weight.
2. You may have lost pounds quickly in the beginning of the diet but the loss has stopped because you were on a crash diet. The loss that you experience from unhealthy diets is mostly water weight. The loss is typically rapid in the beginning and may be causing vitamin and mineral depletion. Failure to lose more may be your body's way of trying to hang on to whatever it can to try to overcome a deficiency.
3. In the beginning of your diet, did you enthusiastically include exercise as part of your program? Have you stopped? Losing weight is a two-fold approach of reducing calories consumed (the food you eat) and an increase of calories burned (exercise). You may have reduced, or even eliminated, exercise time.
4. Have you been drinking more beverages to satisfy a desire to be munching? That's fine...however, just make sure that your drinks have not been sweetened with sugar. Sugar-sweetened beverages can cause a weight gain of 15 pounds in one year. They may be off-setting your efforts at weight loss. (If you have problems with "not munching"...go ahead and munch to your heart's content. Just be selective about what you munch on. Choose low-fat and low-calorie items such as fruits and veggies, chunks of reduced fat cheese, yogurt, and whole wheat crackers. Be careful to include these calories in your daily intake.)
5. You are expecting too much. Healthy weight loss occurs at about 1-2 pounds per week. (Keep this in perspective before you decide it's not fast enough...the weight did not accumulate "overnight" and it won't go away that way either.)
Set reasonable goals for yourself and follow a healthy diet to lose weight in a steady manner. You'll look great by next year at this time!
sobota, 23. maj 2020
5 Reasons Why You Are Not Losing Weight on a Ketogenic Diet
When you are in ketosis, your body burns fat and uses it for energy in an efficient manner. This process makes the keto diet an ideal choice for those who are looking for an easy way of losing weight. However, if you are following this diet and are not losing weight, chances are that you are not in ketosis. Given below are some common reasons for not losing weight on the ketogenic diet.
1. Not Reaching Ketosis
Typically, most keto dieters don't lose weight because they don't achieve ketosis. And the reason that they don't achieve ketosis is that they don't reduce their carb intake. According to experts, your carb intake should be only 5 to 10% of your caloric intake.
Most keto diets require dieters to reduce at least 20 grams of carbs per day. And that's why they may not be able to burn fat. You can buy a home testing kit and use the test strips to find out if your urine contains ketones. If the test result is positive, you are in ketosis.
2. Consuming a Lot of Protein
Most low-carb diets do allow some amount of protein. If you think a keto diet refers to a high protein, low-carb diet, you need to think again. The thing is that this type of diet may not help you reach ketosis as your body can't break down the excessive amount of protein to get amino acids, and then convert the amino acids into sugar.
When on a keto diet, you get your calories from fat. And fat should be at least 55% of your caloric intake.
3. Eating a Lot of Acceptable Carbs
You can have some types of carbs when on the keto diet, such as dairy and nuts. Typically, these foods are rich in fat and nutrients. Therefore, they can be an ideal addition to your diet. But the problem is that they have carbs in them.
Therefore, it's not a good idea to have a lot of these foods. Ignoring this advice will prevent you from maintaining ketosis.
4. Eating Maltitol
Usually, sugar alcohols are fine for keto dieters. They offer sweetness but don't increase the number of carbs in your body. But it's important to keep in mind that some types of alcohols do contain carbs.
For instance, maltitol is a type that is not allowed on this low-carb diet. Technically, it's low GI sugar but has an impact on your blood sugar levels. Therefore, it may prevent you from achieving ketosis.
5. Taking Too Many Calories
If you eat more calories than you burn, you won't be able to shed those extra pounds. In fact, if you consume a lot of calories, you may gain fat even if you have achieved ketosis.
Foods that contain a lot of fat have more calories compared to foods that are rich in proteins and carbs. Therefore, it's important that you monitor the calories you consume on a daily basis. If you stick to a balanced diet, you may achieve your goals.
So, these are a few reasons you may not be able to lose weight on your keto diet.
Article Source: http://EzineArticles.com/10222901
1. Not Reaching Ketosis
Typically, most keto dieters don't lose weight because they don't achieve ketosis. And the reason that they don't achieve ketosis is that they don't reduce their carb intake. According to experts, your carb intake should be only 5 to 10% of your caloric intake.
Most keto diets require dieters to reduce at least 20 grams of carbs per day. And that's why they may not be able to burn fat. You can buy a home testing kit and use the test strips to find out if your urine contains ketones. If the test result is positive, you are in ketosis.
2. Consuming a Lot of Protein
Most low-carb diets do allow some amount of protein. If you think a keto diet refers to a high protein, low-carb diet, you need to think again. The thing is that this type of diet may not help you reach ketosis as your body can't break down the excessive amount of protein to get amino acids, and then convert the amino acids into sugar.
When on a keto diet, you get your calories from fat. And fat should be at least 55% of your caloric intake.
3. Eating a Lot of Acceptable Carbs
You can have some types of carbs when on the keto diet, such as dairy and nuts. Typically, these foods are rich in fat and nutrients. Therefore, they can be an ideal addition to your diet. But the problem is that they have carbs in them.
Therefore, it's not a good idea to have a lot of these foods. Ignoring this advice will prevent you from maintaining ketosis.
4. Eating Maltitol
Usually, sugar alcohols are fine for keto dieters. They offer sweetness but don't increase the number of carbs in your body. But it's important to keep in mind that some types of alcohols do contain carbs.
For instance, maltitol is a type that is not allowed on this low-carb diet. Technically, it's low GI sugar but has an impact on your blood sugar levels. Therefore, it may prevent you from achieving ketosis.
5. Taking Too Many Calories
If you eat more calories than you burn, you won't be able to shed those extra pounds. In fact, if you consume a lot of calories, you may gain fat even if you have achieved ketosis.
Foods that contain a lot of fat have more calories compared to foods that are rich in proteins and carbs. Therefore, it's important that you monitor the calories you consume on a daily basis. If you stick to a balanced diet, you may achieve your goals.
So, these are a few reasons you may not be able to lose weight on your keto diet.
Article Source: http://EzineArticles.com/10222901
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Who doesn't love some simple tweaks that can help them be more successful in their weight loss efforts? I have shared several in my book...
