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A high-protein, low-calorie diet helps older adults with obesity lose more weight, maintain more muscle mass, improve bone quality and lose bad fat, according to new research fromWake Forest University.

Geriatricians have long struggled with how to recommend safe weight loss for seniors because dropping pounds can lead to muscle and bone loss.

Doctors hesitate to recommend weight loss for fear that losing muscle and bone could cause mobility issues or increase the risk of injury, says Kristen Beavers, assistant professor of health and exercise science at Wake Forest and principal investigator of this study.

This study suggests that a diet high in protein and low in calories can give seniors the health benefits of weight loss while keeping the muscle and bone they need for better quality of life as they age, she adds.

The study aimed to look at two groups: A weight loss group vs. a weight stability group.

For the study, 96 older adults over age 65 were randomly assigned to one of the two groups: a six-month low-calorie meal plan that included more than 1 gram of protein per kilogram of body weight, plus adequate calcium and vitamin D; or a weight stability group targeting .8 grams of protein per kilogram of body weight, which is the current, government-recommended dietary allowance.

The researchers decided not to include exercise, because many older adults are unlikely to perform the volume and intensity of exercise needed to preserve muscle and bone.

Heres what the researchers found:

Previously, Beavers has conducted smaller studies for which she oversaw the planning and preparation of healthy high-protein, low-calorie meals for weight-loss study participants. However, the size of the recent trial sent her in search of a simpler, cost-effective solution.

In this case, the researchers had the weight-loss group follow a high-protein, nutritionally complete, reduced-calorie meal plan that included the use of four meal replacements, two meals of lean protein and vegetables prepared by the participants, and one healthy snack; however, Beavers says any high-protein, nutritious low-calorie meal plan would likely work.

The weight-stability group attended health education classes and were encouraged to maintain their baseline diet and normal activity. Beavers said participants complied with their assigned intervention.

Jason Pharmaceuticals Inc., a wholly owned subsidiary of Medifast Inc., provided a grant and an in-kind donation of the products given to the research participants. Additional funding was provided by the Wake Forest Claude D. Pepper Center Older Americans Independence Center and a National Institute on Aging career development award to Beavers (K01 AG047921).

The research team included Amy Collins, Sherri Ford, Beverly Nesbit, Lauren Shaver and Jessica Sheedy of Wake Forests Department of Health and Exercise Science; Arlynn Baker, Daniel Beavers, Rebecca Henderson, Denise Houston, Mary Lyles, Stephen Kritchevsky, and Ashley Weaver of the Wake Forest School of Medicine; Monica Serra and Jessica Kelleher of Emory University School of Medicine; Sue Shapses of Rutgers University; and Linda Arterburn, Christopher Coleman and Jessica Kiel of Medifast.

Four research papers based on the study results have been accepted for publication in peer-reviewed journals including theJournals of Gerontology: Medical Sciencesand theAmerican Journal of Clinical Nutrition. The latest was published this week in theAnnals of Nutrition and Metabolism.

Effect of an Energy-Restricted, Nutritionally Complete, Higher Protein Meal Plan on Body Composition and Mobility in Older Adults with Obesity,Journals of Gerontology: Medical Sciences, published online in advance of print June 21, 2018

Effect of a Hypocaloric, Nutritionally Complete, Higher-Protein Meal Plan on Bone Density and Quality in Older Adults With Obesity,American Journal of Clinical Nutrition, published online in advance of print Jan. 9, 2019

Effect of Intentional Weight Loss on Mortality Biomarkers in Older Adults With Obesity,Journals of Gerontology: Medical Sciences, published online in advance of print Aug. 20, 2018

Effects of a Hypocaloric, Nutritionally Complete, Higher Protein Meal Plan on Regional Body Fat and Cardiometabolic Biomarkers in Older Adults with Obesity,Annals of Nutrition and Metabolism, published online in advance of print Feb. 12, 2019

Featured Image: Kristen Beavers. Credit: WFU / Ken Bennett

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Jun 3rd, 2019 | Filed under How to Lose Weight Safely

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Should you lose body weight?

The answer is Yes if you are overweight or obese.

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

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

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

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

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

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

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

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

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

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

Aim for steady weight loss over a longer period.

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

Drinking plain water is much healthier than sugary drinks. MCT

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Remember not to give up too early!

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

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

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

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

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May 3rd, 2019 | Filed under How to Lose Weight Safely

Losing weight safely and at a realistic pace is the best way to reach your healthy weight and to maintain that weight in the long term.

To make sure you lose weight safely, always speak to your GP before starting a new diet or fitness regime.

One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. Small changes make a huge difference in the long term.

Setting small and realistic goals will help you lose weight safely and will make you more likely to maintain your weight loss.

Eat three regular, balanced meals a day and try to have meals at planned times. Only include snacks if you're physically hungry.

More abouteating a healthy balanced diet

Substitute high-calorie food for healthier alternatives if you're trying to lose weight:

Looking for healthy snack inspiration?

Losing weight is about eating a healthy and balanced diet, but a big part of being successful in your weight loss attempts is learning how to control your portion sizes.

Portion sizes vary depending on a number of factors - such as age, gender and activity levels - but as a rough guide, the following table outlines the portion sizes of some common foods:

Food item

Portion size

Pasta and rice

2 to 3 tablespoons

Bread

1 medium slice

Cooked meat

Size of a deck of cards

Milk

200ml

Hard cheese

Size of a matchbox

Beans or pulses

4 tablespoons

Picking a smaller plate can help to reduce your portion sizes and in turn, the number of calories consumed.

More aboutportion control.

Eating in front of the TV can influence our food choices but can also contribute to us eating more than we need. Concentrating on the TV instead of the meal or snack you're eating can lead to mindless eating where we eat more than we need and will be less likely to notice feeling full.

More about mindful eating (will add appropriate link).

Planning ahead is important to help ensure you have the right foods to hand, at the right times. You should:

Avoid buying larger pack sizes and in-store promotions that are often foods high in fat, salt or sugar - such as crisps and fizzy drinks - this can lead to overeating and weight gain.

Keeping active helps to burn the calories you consume. If you eat a healthy balanced diet with fewer calories and increase the amount of activity you do each day, you'll lose weight.

It's recommended that adults should try to be active every day and should complete at least 150 minutes of moderate aerobic exercise per week - this could include cycling or walking at a fast pace. Alternatively, you could complete 75 minutes of vigorous aerobic exercise, which could include running or a game of football. You could split this up into easily manageable 30-minute workouts over 5 days of the week.

It's also important to include strength exercises that work all of the major muscles (chest, shoulders, arms, back, abdomen, hips, legs) into your workouts.

More aboutkeeping active

Alcohol contains a lot of calories. Drinking too much can damage your health and lead to weight gain.

As a guide:

If you want to lose weight, cut down on the amount of alcohol you drink or avoid altogether.

You should limit the amount you drink to no more than 14 units spread evenly throughout the week.

Tips for cutting down on alcohol

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How to lose weight safely - Food and nutrition | NHS inform

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Mar 17th, 2019 | Filed under How to Lose Weight Safely

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Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss, then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't changed their habits in a healthy way that they can stick with.

The best weight-management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support. The goal is to make diet or lifestyle changes that will benefit the whole family. Teens who have the support of their families tend to have better results.

Watch your drinks. It's amazing how many calories are in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drinkcan save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Choosing nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. For example, give up regular soda or reduce the size of the portions you eat. When you have that down, you can make other changes, like introducing healthier foods and exercise into your life.

Stop eating when you're full. Pay attention as you eat and stop when you're comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to get the message that you are full. Sometimes taking a break before going for seconds can keep you from eating another serving.

Try not to eat when you feel upset or bored find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when and what they are feeling. When you have to write it down, you might think twice before eating cookies. Reviewing the diary later can also help them identify the emotions they have when they overeat.

Schedule regular meals and snacks. You can better manage your hunger when you have a predictable meal schedule. Skipping meals may lead to overeating at the next meal. Adding 1 or 2 healthy snacks to your three squares can help curb hunger.

5 a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight they'll help you feel full and keep your heart and the rest of your body healthy. Other suggestions for eating well:

Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight we all need a variety of foods to get the nutrients we need to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.

Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to dancing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block after schooland building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. And weights are not the only way to go: Try resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.

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How Can I Lose Weight Safely? (for Teens) - KidsHealth

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Feb 25th, 2019 | Filed under How to Lose Weight Safely

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

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

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

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

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

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

1. Green Tea Extract

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

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

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

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

2. Saffron Extract

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

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

3. Grapefruit Essential Oil

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

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

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

4. Foods High in Fiber

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

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

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

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

5. Spicy Foods

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

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

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

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

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

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

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

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

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

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

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

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

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

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Feb 1st, 2019 | Filed under How to Lose Weight Safely

If you want to know how to lose weight fast without sacrificing your muscle, metabolism, or health, then you want to read this article.Key Takeaways

Youre here because you want to lose weight fast, and thats completely understandable.

Whether you have a lot or a little fat to lose, the sooner its over, the better.

You have to be careful what you wish for, though, because if you go about it incorrectlylike most people doyou may just wind up skinny fat.

In other words, if you do what most people dostarve yourself and do a bunch of cardioyoull lose weight alright, but youre probably not going to be happy with what you see in the mirror.

The reason for this is most rapid weight loss protocols are essentially crash diets that burn just as much muscle as fat, which ruins your body composition.

The goal, then, isnt to lose weight as quickly as possible, but to lose fat and not muscle as quickly as possible.

Thats how you get lean, toned, and defined, not skinny, flabby, and weak.

And when thats the goal, you have to do things very differently. The good news, though, is the better way is also easier than you probably think.

Thats right, once you know what youre doing, you can not only lose fat (and not muscle) rapidly, but you can do it without suffering. In fact, you can even enjoy the process.

Thats what youre going to learn in this article.

And then youre going to get a proven diet and exercise plan that you can start today and see real results within your first week.

Lets get started.

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Flip open any magazine, book, or blog article on how to lose weight fast, and this is more or less what youre going to be told:

And it worksfollow that plan and youll lose weight faster than Hollywood ruined the Star Wars franchise.

What you wont do, however, is get the body you really want. Instead, youre likely to wind up skinny fat, like this:

Now, Im not saying that these people should be ashamed of their bodies, but lets be real: those arent the looks that makes us want to get off the couch and under the squat rack.

For that, we need more payoff, like these guys and gals:

So, what did these people do that everyone else gets wrong?

Well, lets start with what they didnt do. They didnt . . .

Most popular weight loss diets have two things in common:

And this works wellfollow that plan and you will lose weight fast.

If you look at your body composition, though, then its clear this approach does more harm than good.

You see, when youre in a large calorie deficit and eating too little protein, you lose fat, but you also lose quite a bit of muscle as well and your metabolism slows down markedly.

Hunger also skyrockets after a few weeks, leaving you primed to binge back much of the weight you lost.

This is because theres a point of diminishing returns when it comes to calorie restriction. Reduce your calorie intake slightly, and you can lose weight consistently without excessive hunger, cravings, or muscle loss.

Try cutting calories too much, though, and all of those problems can spiral out of control.

These problems are only made worse when you also dont eat enough protein. Study after study after study has shown that people who follow a high-protein diet lose less muscle, experience less hunger, and burn more calories when they restrict their food intake.

So, those are the two biggest dietary sins people make when trying to lose weight fast.

The picture gets even worse if we look at how most people train

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The 3-Step Skinny Fat Solution

Many people equate cardio with weight loss and figure the more they do, the more weight theyll lose.

Cardio does help burn calories and thus fat, but do too much while dieting and youre asking for a world of hurt.

Specifically, youre going to . . .

Lets take a closer look at each of these downsides.

Due to various cellular adaptations that occur when you do endurance training, it can directly interfere with strength and muscle building.

In other words, the more cardio you do in general, the harder it is to gain muscle and strength.

Furthermore, the longer your cardio sessions are, the more pronounced this interference effect is.

This is why it isnt surprising that doing too much cardio when your calories are restricted for fat loss, which already reduces anabolic hormone levels and protein synthesis rates, is an easy way to accelerate muscle loss.

Research shows that cardiovascular exercise alone guarantees little in the way of fat loss. In fact, many people wind up even fatter than when they began their cardio routines.

How could that be, youre wondering?

No, its not metabolic voodoo, muh hormones, or anything other than this:

For many people, doing a lot of cardio causes them to be generally hungrier than usual, which makes it easier to accidentally eat too much (thereby preventing fat loss or even causing fat gain).

This is especially true if youre not following a meal plan or tracking your food intake. Its all too easy to eat back the few hundred calories you burn after a cardio workout without even realizing it. A couple handfuls of nuts and a piece of fruit or a protein bar is all it takes.

As youll soon learn, you have to control your calories to lose a significant amount of fat. Theres just no way around it.

Unfortunately, one of the prices you have to pay for a slimmer waistline is an impaired ability to recover from your training. When youre dieting to lose weight, your body just cant bounce back as quickly as youre used to.

So, what happens when combine calorie restriction with hours and hours of cardio each week?

Sure, youll burn a lot of calories, but youll outpace your bodys ability to recover from your workouts and experience symptoms of overtraining, like

Even worse, research shows that doing too much cardio while cutting can also accelerate muscle loss.

All this is why I recommend a lot less cardio while cutting than many fitness gurus. (More on this in a minute.)

Recommended Reading:

How Much Cardio You Should Do (and How Much Is Too Much)

This is often recommended as a way to increase calorie burning and really bring out the muscle definition.

Not so much.

Dropping the weights and increasing the volume (reps) doesnt automagically produce more muscle separation, density, or vascularity. It doesnt even burn that many more calories compared to high-weight, lower-volume (strength training) workouts.

Instead, you want to do a lot of heavy compound weightlifting when youre cutting, and well talk about why soon.

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How to Measure and Improve Your Body Composition

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 dayswithout starving yourself or living in the gym.

Over the years, Ive tried many different weight loss diets and training regimens.

Some have worked better than others, and over time, Ive been able to glean enough workable principles and insights and then organize them into an extremely effective and efficient weight loss regimen.

With this regimen, you can lose about a pound of fat per week (more if youre overweight, slightly less if youre lean looking to get really lean) while preservingor possibly even gainingmuscle.

Even better, you wont have to struggle with hunger and cravings, your energy levels wont crash, and your workout performance will be minimally impacted.

Heres how you do it:

Lets learn more about each.

In order to lose body fat, you need to regularly feed your body less energy than it burns.

This is known as creating a calorie deficit, and it causes the body to slowly whittle down its fat stores to meet its daily energy demands.

Mainstream weight loss gurus, magazines, and diet books try to sidestep this scientific fact because, well, its boring. Most people are sick of hearing about calories and want something else.

Thus, instead of educating you on how the human metabolism actually works, experts make up stories about how a single bogeymana hormone (insulin) or food (carbohydrate), for exampleis making you fat, and that all you have to do is eliminate it from your life and the pounds will fall off.

This kind of highly restrictive dieting can result in weight loss, but not for the reasons that most people think.

Its not the elimination of starches, meats, or sugars, or the fasting or meal timing that causes the weight loss. Its just this:

Once you remove all of your favorite higher-calorie foods (like carbohydrate and sugar-rich delights) and replace them with lower calorie options, your calorie intake naturally plummets.

And then, by extension, you lose weight.

This approach can work to a point, but it usually fails in the end for a number of reasons.

First, its unsustainable.

It often creates large calorie deficits that lead to all of the problems related to starvation dieting that we discussed earlierhunger, cravings, lethargy, and muscle lossand you can only go for so long without the foods you actually like to eat before you lose the will to keep going.

Second, its easy to mess up.

Regardless of how restrictive your diet is, if you eat too many calories, youre going to stop losing weight.

Research shows that this is exactly what happens to many people who follow these types of diets: slowly but surely, they eat more and more of the foods theyre allowed to eat, and eventually, the weight loss stalls.

All this is why I recommend that you control your calorie intake and maintain an aggressivebut not recklesscalorie deficit of about 25%.

In other words, when you want to lose fat and not muscle as quickly as possible, I recommend that you eat about 75% of your total daily energy expenditure (TDEE).

A number of studies have borne this out, including one conducted by scientists at the University of Jyvaskyla.

They divided high-level, lean (10% body fat or less) track and field athletes into 2 groups:

Both groups followed a high-protein diet and trained as usual.

After four weeks, the group eating the least number of calories lost four pounds of fat and little to no muscle, whereas the group that maintained the smaller calorie deficit lost only a little fat.

In other words, doubling the size of the calorie deficit resulted in significantly more fat loss, but not muscle loss.

The group that followed the 750-calorie deficit wasnt starving, eitherthey still ate over 2,000 calories a day.

This jives with what Ive experienced with my own body and with the thousands of people Ive worked with.

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The Complete Guide on How to Safely and Healthily Lose ...

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Jul 23rd, 2018 | Filed under How to Lose Weight Safely

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

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

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

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

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

Been there, done that!!!

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

Click Image to Learn More

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

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

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

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

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

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

===>OUR BODIES DONT KNOW THAT THOUGH

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

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

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

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

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

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

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

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

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

Click Image to Learn More

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

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

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

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

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

Click Image To Learn More

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

The brains behind The Beta Switch Method is Sue Heintze.

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

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

Bottom line-she knows her stuff.

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

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

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

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

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

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

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

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

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

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

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

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

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

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May 19th, 2018 | Filed under How to Lose Weight Safely

Hormonal and metabolic imbalances or even prescription medicine can interfere with your body's ability to lose weight. Our personalized approach to weight loss begins with a complete evaluation, where we review your health, diet history, body composition, blood panel and EKG to better understand your total health profile. We also consult with your primary care provider as needed to assure optimal overall health.

From there, we tailor a personalized weight loss plan that will work for your body. Unlike rapid weight loss and fad diets that help you lose weight fast - only to regain it later - our safe weight loss program takes a multidisciplinary, holistic approach to set you up for long-term success. You'll have frequent follow-ups that provide support, motivation and education, addressing the medical, emotional and physical aspects of your weight loss journey.

You can expect a positive, encouraging environment where we celebrate your successes and support you through any setbacks.

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Medical Weight Loss | How to Lose Weight | Aurora Health Care

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Apr 6th, 2018 | Filed under How to Lose Weight Safely

Photo: Getty Images/Chris Ryan

To lose weight, you need to cut calories. Sounds easy, but there's more to this age-old weight-loss wisdom than meets the eye. After all, if you're not smart about how you cut calories, you'll wind up starving (read: hangry) and unable to sustain your diet long enough to budge the scale. And if you've added exercise to your weight-loss plan, you need to know how to eat just enough to fuel your workoutswithout going overboard in the process.

Of course, you can always use exercise as your main weight-loss strategy, but it's typically easier to simply consume less energy than try to burn it off. "The idea that diet is a more important element for weight loss isn't necessarily because the calories from your diet are more significant, it's just that it's easier to target," says Rachele Pojednic, Ph.D., assistant professor of nutrition at Simmons College and former research fellow at the Institute of Lifestyle Medicine at Harvard Medical School.

Let's put it this way: You can run for a solid hour to create a 600-calorie deficit, or you can just cut that jumbo muffin from your diet in the first place. Either approach can lead to weight loss; it's just a matter of which is easier to manage both physically and mentally. "At the end of the day, [weight loss] is a math equation," Pojednic says. (Related: 7 Weird Things That Can Lead to Weight Gain)

To cut through the confusion, we tapped three experts to show you exactly how to slash calories for weight-loss success.

When cutting calories, you'll be far more successful if you count 'em as you go. But while calorie counting often gets a bad rap, it's key to weight loss for a few reasons.

For starters, counting calories keeps you accountable. "If you need to write down and acknowledge the 400-calorie cupcake you have with your afternoon chai latte, you're more likely to make a healthier choice," says Pojednic.

In addition, chances are you underestimate just how many cals are in your go-to breakfast burrito, post-workout smoothie, or afternoon cookie (don't worry, we all do it). Logging your food will give you a better handle on exactly how many calories you're consuming, which is critical if your goal is weight loss, says Kristen F. Gradney, R.D.N., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.

When using food tracking apps, manually enter your food items when possible to ensure accuracy, Gradney says. Many apps even allow you to scan barcodes making tracking easier than ever. Pojednic recommends MyFitnessPal and the United States Department of Agriculture's (USDA) SuperTracker.

But before you start slashing calories left and right, you need to figure out how many calories you need per day just to maintain your weight. You can do this by figuring out your basal metabolic rate (BMR), or the number of calories your body burns at rest. Your BMR is determined by a host of different variables, including sex, age, height, muscle mass, genetics and even the weight of your organs. And according to a review in Medicine and Science in Sports and Exercise, your BMR is responsible for a whopping 60 to 75 percent of your total daily caloric expenditure, while physical activity and digestion account for the remainder.

The best way to get an accurate BMR number is to visit a doctor, nutritionist, or fitness facility for an indirect calorimetry test to measure your oxygen consumption. But FYI, these tests can cost $100-plus, according to Marie Spano, C.S.S.D., C.S.C.S., sports nutritionist for the NBA's Atlanta Hawks. For a woman on a budget, your quickest, easiest option is to plug your height, weight, and current activity level into this interactive calculator from the USDA.

Once you have your daily caloric estimate, Spano recommends subtracting no more than 500 calories to get your new daily total. Just keep in mind, this total is a starting point. Feel free to adjust if you find you need feweror morecalories than you're currently allotted. If you slash calories too low, you may lose weight initially, but you'll risk some unpleasant side effects: headaches, moodiness, and low energy, Pojednic says. Not to mention, calories are what fuel your workouts and recovery. So, if you find you're struggling with your current calorie allotment, don't be afraid to tinker with it until you find a sustainable total. Otherwise, you'll sabotage your weight loss later on. "Typically you end up overcorrecting after you've lost the weight and put it all back on. Or more," Pojednic says.

Just keep in mind that once you start dropping pounds, your daily calorie needs will also drop, Spano says. This is because simply put, smallerthings require less energy to power them. Think of it this way: Your smartphone likely uses less juice than your laptop or tablet. So, if you're using the USDA calculator or another online tool, recalculate your daily caloric needs once you lose 10 pounds. This way, you don't eat more calories than you need. If you coughed up cash for an in-office test, wait until you've lost 20 pounds or more to get re-tested, and use an online calculator to tide you over until then. (Related:6 Tricks for Preventing Weight Gain and Staying at Your "Happy" Weight)

Once you're ready to cut calories, start by slimming your bevvies, Gradney says. To avoid feeling deprived, pick calorie- and sugar-free versions of your favorites. From there, cut high-cal condiments like mayonnaise, and top your salads with vinegar-based dressings instead of creamy ones. You can also reduce calories by subbing in fiber-rich fruits and veggies for your midafternoon snack, which offer the added benefit of keeping you fuller longer. Your best options include apples, bananas, raspberries, dark greens like spinach, carrots, and beets.

Spano also recommends cutting fat before carbs, especially if you're a runner or HIIT-lover. "You need a certain amount of carbohydrate for high-intensity exercise," she says, but adds that you can cut back on carbs if you have a light workout planned or the day off. You'll want to stick with general dietary recommendations, which suggest approximately 130 grams of carbohydrates per day. Limit saturated fat to less than 10 percent of your daily calories.

And (no surprise here), while you're cutting, make sure the calories you are getting aren't coming from junk foods. Swap out high-fat, high-sugar foods like muffins, chips, and processed meats for nutritionally dense options like leafy greens, whole grain breads, and lean protein. This will give you the most nutritional bang for your buck, helping you fill up while you slim down. (Related: This 30-Day Clean-ish Eating Challenge Will Reset Your Diet for the New Year)

Okay, so you've calculated your daily caloric needs and dutifully tracked your food intake to stay within a 500-calorie deficit. What if, after weeksor even monthsof effort, the scale hasn't budged? (Ugh!) According to Pojednic, if you're sticking to a 500-calorie per day deficit, you should be on track to lose about 2 pounds per week. So if you haven't seen any progress after 30 days, it may be time to enlist the help of a physician or registered dietitian, Pojednic says.

According to Spano, it's not uncommon for people to calculate their calorie needs incorrectly, overestimate how many calories they're burning through exercise, or underestimate how many calories they're eating. A physician or registered dietitian can help pinpoint your problem, and advise new strategies to get you on track (thinkincreasing exercise or meal frequency, or re-evaluating your calorie-counting method).

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Exactly How to Cut Calories to Lose Weight | Shape Magazine

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Mar 2nd, 2018 | Filed under How to Lose Weight Safely

Best Clenbuterol Alternative

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

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

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

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

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

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

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

The common characteristics of the cycle are discussed as below:

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

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

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

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

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

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

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

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

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

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

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

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How to Lose Weight Safely with a Clenbuterol Cycle

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Feb 11th, 2018 | Filed under How to Lose Weight Safely