Archive for the ‘Weight Loss’ Category

For a majority of people, losing weight is rather difficult, which could be for several reasons such as hormonal imbalance, unhealthy eating habits, improper lifestyle, sleep deprivation, stress or slow metabolism.Well, there are several home remedies for shedding those extra kilos, which include, doing yoga, having a well-balanced diet that includes more fruits and vegetables and less junk food, doing regular exercises, cutting down on sugar and high-glycemic index (GI) food, and the like. So, lets look at how to lose weight and stay fit in these quick simple ways.

Unfortunately, many of the trendy ways to lose weight are not healthy, and crash diets can actually be terribly dangerous for your long- and short-term health. While the best weight loss solution involves patience, determination, and resilience, combined with a proper diet plan, exercise, and lifestyle alterations, there are a few shortcuts that you can implement if you need to lose weight in a hurry.

Here are some simple home remedies for healthy weight loss:

Consuming honey with lime is recommended for weight loss. Honey with lemon and warm water is a good way to start your day. Honey has a significant role to play in weight loss in naturopathy.

Green tea is another way of reducing weight. Green tea is known to contain a powerful antioxidant named epigallocatechin gallate (ECG). This antioxidant is known to stimulate the fat-burning process in the body, as found by researchersKao, Hiipakka, and Liaofrom the University of Chicago, US. So,it is highly recommended for weight loss programs.

We all get thirsty, but sports drinks, sugary juices, or alcohol dont fill us up in the same way that an equivalent amount of calories from food do. Eliminate them from your diet and switch towater. Ideally, aperson should drink 2-3 liters of water daily.It boosts your metabolic rateand increases urination, whichhelps you losemorewater weight and prevents water retention.

Vegetables,unlike white grain foods, are made up of complex carbohydrates, which means they take longer to digest, leaving you feeling full and satisfied. ResearcherCharlotte Erlanson-Albertsson, in a 2015 report published inPlant Foods for Human Nutrition (Dordrecht, Netherlands), stated thatthylakoid found in spinach can curb cravings and hunger which can further help in weight loss. Furthermore, since vegetables are composed of a high percentage of water, they stimulate urination and a release of excess water weight.

Anything made ofwhite grainis going to make you gain weight because it is composed mainly of carbohydrates, which are quickly digested, are high in sugar, and leave you feeling unsatisfied, with a propensity to eat even more. These empty calories are theoppositeof what you should consume to lose weight fast!

People wanting to lose weight can opt forlow-energy densityfood, includingfruits, vegetables, fish, grains, beans, and lean meat. The inclusion of vitamin C-rich foodssuch as lemon and amla (Indian gooseberry) also helps in losing weight. For sufficient protein requirements, soya and sprouts can be included in your diet.

Probably the easiest thing to do when we are on the run is to satiate our hunger pangs by consuming fast food as it is easily available. They also contain large amounts ofsodium, carbohydrates, and fat, which are a complete no-no for us. Thus, make time in your schedule for healthier options. We tend to eat fast food quicker due to additives and eating something on the runincreases the chances of overeating.

While some personal trainers might not suggest this as the best option, if you are trying to lose weight, thecaffeinewill give you an extra boost of energy, pushing you to work out a bit harder and longer, burning out a couple hundred extra calories with each workout.

Byexercising,your metabolism will improve. For example, alternate your workout regime with push-ups, lunges, sit-ups and the like, so that your body doesnt get used to a routine.Alternatively, try doing yoga. This also aids in weight loss. Dontjust exercise once a day; you want to keep your metabolism working at a highrate throughout your waking hours, sobreak up your workoutsinto smaller periods evenly spread out during the day.This way, your body will continue burning calories more consistently and at a higher rate forlong.

Adding sugar to fruit juices, coffee, and tea will increase calorie consumption as studied byMalik et al, 2006from the Harvard School of Public Health. Instead of sugar, it is advisable to switch to honey. Honey contains fructose and glucose in nearly equal proportions and it does not add too many calories to the body.

Researcher Heather J Leidy, from the University of Missouri, Columbia, has stated in a research paper published in the Journal of Nutrition,that eating in small quantities at regular intervals increases metabolism, improves glucose and insulin control, reduces hunger and eventually the body weight. By eating smaller quantities, you will be supplying a more limited amount of energy that is equivalent to your bodys energy requirement. Eating in small cups and bowls canhelp in eating less food per meal. Also, having early dinner further aids in losing weight!

People who eat slowlyconsistently consume fewer calories and dont suffer from obesity nearly as often. Slow down your eating time, allowing your stomach to digest and feel full throughout the meal, which will help you only consume what your body actually needs. Dr. Yong Zhu, in a 2014researchreport published in the Journal of the Academy of Nutrition and Dietetics,suggests that increasing thenumber of chews before swallowing may help to reduce food intake and aid in weight management.

Your body needs acertain amount of sleep, and when it doesnt attain its optimal amount, it will try to satisfy that lack of other things, such as craving food. Furthermore, if you sleep well,youll be more likely to be active during the day, less likely to skip the gym, and less prone to go for a high-sugar energy-boosting meal to give you that extra push.

Although many people say that they have replaced their smoking habit with snacking to satisfy their oral fixation,smokingalso keeps you from feeling healthy and going to the gym. You should go jogging and workout for a longer period. This will ensure that you are taking positive steps to manifestthat change.

Oat Bran

Branis one of the highest fiber foods out there, whichnot only keeps you full but also fastens your digestion and eliminates waste effectively. This way you will lose weight and also stop yourself from overeating.Bran also absorbs fat, thereby lowering your cholesterol levels and boosting your metabolism.

Mushroomsare often turned to as a meat substitute because they can fill a similar role in your diet. They are in fact a low-calorie and low-fat alternative. Studies have shown that people who replace meat with mushrooms even once a week show significant weight loss in a short period of time.

Thehealthy gut micro-florathat is included in healthy forms of yogurt helps to optimize your nutrient absorption, reduce fat intake, and speed up your digestion. It also helps you feel full without boosting your calorie intake.

High-sodium foodsmight be exactly what you crave when you are on a diet. However, salt causes your body to retain water, and increases your blood pressure, making you feel exhausted and more likely to sit on the couch and binge.

Some people balk when they hear that olive oil canaid in theweight loss process, but the types of fat included in olive oil, particularly oleic acid, trigger feelings of satiety in your body, reducing your chances of overeating. Besides, the beneficialomega-3 fats in olive oilwill help increaseyour energy levels and eliminate bad cholesterol from your system.

Cabbageis considered to be one of the negative calorie vegetables because it is believed that it takes more calories to digest than the calories actually found in cabbage. Cabbage can be added to vegetable juices and salads for effective weight loss to take place.

A researchconducted by the University of Liverpool and headed by lecturer and senior researcher, Dr. Harrold, suggests that intake of prunes as part of a weight control diet can improve weight loss.

Many people have the habit of drinking soda when they are thirsty. Sodas contain added sugars, which add to your weight. Even diet sodas contain sugar in smaller quantities. Instead, it is advisable to drink other liquids, such as water, lime water, and fresh fruit juices. Avoiding carbonated drinks is often a very important tip in any weight loss regime.

Crash dietsdo not help in burning excess at. They actually trigger the body to break down its own muscle mass, which is not good for the body. Even if there is a slight reduction in weight with crash diets, results have shown that people have gained more weight in the long run.

Apart from the weight loss remedies mentioned above, there are myriad potentialways to handle childhood obesity. Following are some of the most common and successful techniques for reducing childhood obesity and promoting weight loss.

By urging children toeat more fruits and vegetables, you can inspirethem to lead a healthier lifestyle that is actually fun for them! Replacesoda and sugary drinkswith water, milk, or fruit juices. Healthy after-school snacks and eating 4-5 small meals per day can help keep their appetite satiated, without resulting in binge eating of unhealthy foods that further result in childhood obesity.

Allow children to make healthier choices as an alternative and do not teach them about the complicated rules ofcalorie counting and nutrition as that may only make them feel guilty.

Obesity oftenruns in familiesbecause children do what their parents do. For this reason, if you want to help your obese child lose weight, be a role model! Eat healthier foods, but also, start riding your bike more often become more active and fit. Try to get your children to beactive for at least 60 minutesper day and promote activities like football, baseball, or any other sport. Also, try toprepare more meals at home, particularly breakfast and dinner.

Sedentary activitynot only promotes snacking, over-eating, and eventually obesity, but also decreases the physical movement and activity among children. So limit sedentary activities such as watching TV, playing video games and the like.

There are plenty of other options that can be applied to your childs lifestyle and behavioral patterns, but the aforementioned have been tried and tested, and can definitely solve the problem of childhood obesity.

How to lose or reduce weight?

There are many effective ways to lose weight, such as eating a high-protein, low-fat diet, working out 5-6 days a week (particularly cardiovascular exercises) drinking water before meals, adding caffeinated beverages to your day, eating food slowly, andincorporating high-fiber foods in your daily diet. You can make lifestyle or diet changes, or a combination of both, and you can see results quickly if you stick to your program.

How to lose weight fast?

If you want to lose weight fast, immediately change your diet to include high-fiber and high-protein meals, cut out unnecessary snacks, sugars, and sweets, and push yourself to go to the gym. By combining exercise with a focused diet, and centering your workoutsaround cardiovascular and core workouts, you can lose weight quickly!

How to lose body fat?

You canreduce quickly by adding protein-rich meals to your day, cutting out all unnecessary snacks andsimple sugars from your diet, drinking a lotof water, and consuming more fiber. These strategies, when combined with a solid workout regimen, can help your body burn fat easily. Also, this will prevent overeating and optimize your metabolism.

How to lose stomach fat?

Stomach fat can be unattractive, but you can lose it in many ways, such as by adding cardiovascular workouts to your daily routine, focusing on core workouts, and avoiding empty calories. Things like alcohol and sugary, processed foods will often end up being stored as adipose tissue in your stomach (popularly known as the beer gut), so eliminating these foods from your diet is essential. Reducing stress levels can also helpto eliminate stomach fat.

How to burn fat?

You can burn fat most effectively by performing aerobics,which is an effective form ofcardiovascular exercise. Other forms of the same include running, swimming and biking. Also, cutting carbs and calories will force your body to work harder and boost your metabolism. High-intensity workouts are also very effective for fat burning. Burning fat can sometimes feel impossible, but there are so many ways to do so, and the important thing is to keep trying and never give up!

What to eat to lose weight?

Eating with a point of view to lose weight maysound counter-intuitive, but your diet is a key part of your weight loss goals. You should eat high-protein and high-fiber meals, as these will fill you up, allowing you to reduce your intake of calories and carbohydrates, without compromising on your nutritional needs. You should also eat healthy fats, fruits, and vegetables, and avoid processed food or those with trans fats.

How to lose weight fast for women?

For women, rapid weight loss strategies include drinking more green tea and water and avoiding sugary foods, including chocolate and desserts. Regular cardiovascular exercise can also help in losing weight, as it can boost the metabolism and make your body burn fat more effectively. Moreover, adding fiber and protein to your diet catalyzes the weight loss process!

How to lose weight naturally?

You can lose weight naturally by cutting down on your calories and carbs, boosting your protein and fiber intake, and drinking more water.All these factors can help you reduce weight, cut down on fat storage, and prevent overeating. Natural weight loss is simple, provided you are willing to put in the effort!

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24 Amazing Home Remedies for Weight Loss | Organic Facts

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Jan 14th, 2019 | Filed under Weight Loss

Downloadthe NHS weight loss guide our free12-weekdiet and exercise plan.

The plan, which hasbeen downloaded more than4 million times,is designed tohelp you lose weight safely andkeep it off.

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, thismeans sticking to acalorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you find it hard sticking to the calorie limit, use our BMI calculator to getyour ownpersonal weight losscalorie allowance.

If you go over your limit one day, don’t worry: it simply means you’ll have to reduce your calorie intake on the following days.

For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

The calorie allowance is based on NICEguidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal.

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Each informationguidecontains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you’re doing at a glance.

Printthe chart outand stick it somewhereyou can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is an important component of your weight loss journey.

Not only will it help you burn extra calories, but it will also keep you motivatedand improve your general health and wellbeing.

As you work through the weeks, you’llget lots ofideas and structured programmes to help you get active, fromeasy ways togradually build activity into your day,tothe popular Couch to 5K,5K+and Strength and Flexpodcasts.

The links below provide the tools and knowledge you’ll need from day one on the plan. Before you download Week 1, it’s worth taking a look so you can:

This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.

It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.

It’s a good idea to seek the advice of a health professional before starting on any weight loss programme.

The NHS Choices weight lossguide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association, which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.

Page last reviewed: 05/12/2016Next review due: 05/12/2019

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Jan 8th, 2019 | Filed under Weight Loss

One of the ingredients in CONTRAVE, bupropion, may increase the risk of suicidal thinking in children, adolescents, and young adults. CONTRAVE patients should be monitored for suicidal thoughts and behaviors. In patients taking bupropion for smoking cessation, serious neuropsychiatric adverse events have been reported. CONTRAVE is not approved for use in children under the age of18.

Stop taking CONTRAVE and call a healthcare provider right away if you have any of the following symptoms, especially if they are new, worse, or worry you: thoughts about suicide or dying; attempts to commit suicide; depression; anxiety; feeling agitated or restless; panic attacks; trouble sleeping (insomnia); irritability; aggression, anger, or violence; acting on dangerous impulses; an extreme increase in activity and talking (mania); other unusual changes in behavior ormood.

Do not take CONTRAVE if you have uncontrolled high blood pressure; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, APLENZIN or ZYBAN; have or have had an eating disorder; are dependent on opioid pain medicines or use medicines to help stop taking opioids such as methadone or buprenorphine, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking; are allergic to any of the ingredients in CONTRAVE; or are pregnant or planning to become pregnant.

Before taking CONTRAVE, tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbalsupplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider says it is okay.

Tell your healthcare provider about all of your medical conditions including if you have: depression or other mental illnesses; attempted suicide; seizures; head injury; tumor or infection of brain or spine; low blood sugar or low sodium; liver or kidney problems; high blood pressure; heart attack, heart problems, or stroke; eating disorder; drinking a lot of alcohol; prescription medicine or street drug abuse; are 65 or older; diabetes;pregnant; or breastfeeding.

CONTRAVE may cause serious side effects, including:

The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, anddiarrhea.

These are not all the possible side effects of CONTRAVE. Tell your healthcare provider about any side effect that bothers you or does not goaway.


CONTRAVE is a prescription weight-loss medicine that may help some adults with a body mass index (BMI) of 30kg/m2 or greater (obese), or adults with a BMI of 27kg/m2 or greater (overweight) with at least one weight-related medical problem such as high blood pressure, high cholesterol, or type 2 diabetes, lose weight and keep the weightoff.

CONTRAVE is not approved to treat depression or other mental illnesses, or to help people quit smoking (smoking cessation).

Please see Full Prescribing Information, including Medication Guide, forCONTRAVE.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit or call1-800-FDA-1088.

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#1 Branded Weight Loss Pills | CONTRAVE (naltrexone HCl …

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Nov 30th, 2018 | Filed under Weight Loss

Weight loss is common among people with cancer. It is often the first visible sign of the disease.

In fact, 40% of people say they had unexplained weight loss when first diagnosed with cancer. And up to 80% of people with advanced cancer have weight loss and cachexia. Cachexia is also called wasting. Wasting is when a person has both weight loss and muscle loss.

People with cancer also have other symptoms with weight loss and wasting:

People who have cachexia often have trouble coping with the physical demands of treatment. They may also have more intense symptoms.

Weight loss often starts with appetite loss. Many side effects of cancer or its treatment may cause appetite loss:

Talk with your health care team about any symptoms you have. Tell them about new symptoms or a change in symptoms.

Relieving side effects is an important part of cancer care and treatment. This approach is called palliative care or supportive care. It helps meet the patients physical, emotional, and social needs.

It is important to manage cancer-related weight loss for your comfort and well-being. These tips may help:

Increase the amount of food you eat. Ask your health care team how much food you need.

Eat light meals and avoid protein-rich foods before cancer treatment. This may prevent developing a dislike of these foods if nausea or vomiting occurs.

Keep a record of what, when, and how much you eat. Include how you feel during and afterwards. For example, do you have nausea? Feel full quickly? Notice changes in how you taste the food? Share this information with your health care team. It will help with decisions about changing your diet.

Consider consulting a registered dietician (RD) or nutritionist. These professionals provide nutrition counseling. They help people maintain a healthy weight and get important nutrients such as protein, vitamins, and minerals. Ask your health care team for a referral. Or find a dietitian through the Academy of Nutrition and Dietetics.

Sometimes, doctors suggest certain drugs to curb weight loss. These drugs may include:

Megestrol acetate (Ovaban, Pallace). This is a progesterone hormone. It can improve appetite, weight gain, and sense of well-being.

Steroid medications. These can increase appetite and improve your sense of well-being. They also help with nausea, weakness, and pain. Doctors often suggest steroids for short-term use. Long-term use of steroids may cause serious side effects.

Metoclopramide (Reglan) can prevent feeling full before eating enough food.

Pancreatic enzyme (lipase) replacement helps the body absorb fat.

Dronabinol (Marinol), a cannabinoid made in the laboratory, may increase appetite.

Other medications are being studied to help people with cancer improve their appetite and gain weight.

Sometimes, patients receive nutrients through an intravenous (IV) tube instead of eating and drinking. Usually, the goal is to provide short-term nutritional support to improve health. A nurse inserts an IV into the vein. The nutrients go directly into the body through the IV.

Nutrient therapy may help patients having difficulty chewing or swallowing. These problems are more common for people diagnosed with head and neck or esophageal cancers.

Nutrition Recommendations During and After Cancer Treatment

Side Effects

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Nov 30th, 2018 | Filed under Weight Loss

Phentermine is the most widely-prescribed weight-loss medication in the United States.

It is available as a tablet, capsule or orally dissolving tablet (ODT), and sold under the popular brand names:Adipex, Qsymia and Duromine.

This medication first received FDA approval in 1959 as anappetite suppressantfor the short-term management of obesity. Phentermine helps patients lose weight by decreasing appetite and boosting energy.

Phentermine hydrochloride, the active ingredient in these weight loss pills, is acontrolled substance. For that reason, it is only available with a doctor’s prescription, and only for 12 weeks at a time.

When used as prescribed, phentermine is usually safe and well-tolerated.However, like all medications, it carries the risk ofside effectsand is not safe or appropriate for everyone. Potential reactions to this drug range from mild (e.g. dry mouth and insomnia) to severe reactions (e.g. chest pains or trouble breathing). Contact your doctor if any side effect bothers you or doesnt go away.

Prescription weight loss drugs are designed as a complement to healthy lifestyle habits. It is critical that patients use their time on this medication to develop healthier eating and exercise habits that will help promote and maintain weight loss.

As many Type 2 diabetics are overweight or obese, phentermine provides an important treatment option to help controldiabetesby reducing their weight.

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Phentermine: #1 Diet Pill for Weight Loss

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Nov 30th, 2018 | Filed under Weight Loss

Why Choose Diet Doc as Your Medical Weight Loss Clinic?

Our competing medical weight loss clinics may often bill their services as individualized plans, but youre likely to receive the same medical weight loss diet and program as your neighbor. Diet Doc medical professionals, however, truly tailor each plan to each client, and they are available with unlimited support at no additional cost.

We not only offer medical advice tailored to you, we also have available a remarkably long list of medications specific to your needs. We can help boost your appetite control, improve your mood, lend a hand in reducing stress, and adjust your plan as you go along to make sure youre getting everything you possibly can out of your plan.

Theres no need to take long drives, hop on a plane, or visit your doctors office we can analyze your medical history and your dietary needs right over the phone. Tell us about your current body and weight loss goals and well piece together a plan just for you formulated for rapid weight loss.

A surprisingly significant portion of our weight loss and weight gain factors are hidden in our DNA. Certain genetic patterns may slow nutrition absorption, interfere with metabolic efficiency, and curb weight loss. By testing your genetics, we can reach a deep understanding of what prevents your weight loss success and craft a super-tailored medical weight loss diet program at our clinic that can boost your results by as much as 2.5 times what you have previously experienced.

The medicine is what makes weight loss through our medical weight loss clinic undeniably more effective than ordinary diet and exercise. We offer metabolic improvement medicine, appetite suppressants, andfat blockers, all of which are only available at Diet Doc.

There are so many ways to take the first step of your medical weight loss journey, including:

Make an obligation-free call or send us a message today to start a conversation about serious weight loss. Well happily share with you what services we have available and find out if youre a fit for one of our revolutionary medical weight loss diet programs.

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Our Medical Weight Loss Programs | Diet Doc

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Nov 30th, 2018 | Filed under Weight Loss

Step 1: Your Profile






Current Weight


Goal Weight



How hard do you want to work?

Days needed to acheive weight loss:

There is lots of advice out there on how to cut calories. We’ve found one of the clearest and widely agreed-to sources of information is from the Centers for Disease Control (CDC), the official health organization of the United States. Start with their article on Cutting Calories.

Starting an exercise program is simpler, but there are still some useful guidelines. Try the CDC’s Physical Activity for a Healthy Weight.

While losing weight involves many variables that change from person to person, there is still a core science that can be the basis behind planning a weight loss strategy. The widely-accepted science behind the weight loss calculator is:

The math behind the body weight color coding, something called Body Mass Index (BMI), is applicable and useful for about 95% of the population. It is not useful for highly fit people (who won’t be using this calculator anyway). It is also not useful for very tall people. Use the color coding as a guideline for evaluating your body weight. Don’t use it as a medical diagnosis.

This is a reduction compared to your estimated nominal calorie consumption, meaning the amount of calories you consume while staying the same weight. If you are currently gaining weight, you need to reduce your calories even further.

Keeping track of how many calories you consume is not easy. WebMD has a good food calorie list.

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Weight Loss Date Calculator | Goal Weight Calculator

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Nov 30th, 2018 | Filed under Weight Loss

How weight loss worksThe science

In some respects, it seems quite simple. Your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses up (burns):

So, to lose weight, you need a calorie deficit. You can achieve this calorie deficit by:

However, there is now research that shows that this explanation, sometimes called the calories-in/calories-out model, is outdated. There are lots of ways that the different parts of the body communicate with each other to keep body weight the same. There are nerve connections between the stomach and the brain. There are also several hormones involved, including insulin, ghrelin and leptin. The medical term for this is homeostatic feedback. For example:

In other words the body adjusts how much energy you use up depending on how many calories you eat.

The important thing seems to be that certain foods can cancel out these natural feedback systems that should keep our weight the same. High-sugar and high-fat foods taste good and can make us feel good too. By triggering the ‘reward’ centre in our brain, they may be especially good at over-riding these controls.

Foods can be divided into three groups (although most foods are a mixture):

Refined carbohydrates, fructose and sugar-sweetened drinks have been linked with low levels of feeling full (satiety), difficulty controlling our appetite and a lack of excess energy to make up for the extra calories consumed.

There are lots of different ‘diets’ to help someone lose weight. They often target a reduction in a particular food group:

One diet does not suit everyone, probably due to differences in our metabolism. All the diets above have been shown to lead to weight loss, with no one diet being more effective than any other. All effective diets should balance good quality of nutrition with the right balance of energy. In addition, a ‘diet’ should be easy for you to stick to or there will always be the risk that once you stop being on such a diet, you will go back to your old habits and put back on any weight you have lost.

It is best not to lose weight too fast. You should aim to lose weight gradually. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat. This isn’t sustainable weight loss. So, it is recommended that you lose an average of 0.5 to 1 kg per week (about 1-2 lb per week).

Some people naturally have a larger frame than others. But this causes quite a small variation in weight and is accounted for in the range of healthy BMI. There is really no such thing as someone who is big-boned.

Some people lose weight by strict dieting for a short period. However, as soon as their diet is over, they often go back to their old eating habits, with their weight going straight back on. Losing weight, and then keeping it off, needs a change in lifestyle for life. This includes such things as:

Top tip: ask family or friends to help and encourage you to keep to a healthy lifestyle. Consider a lifestyle change for the whole family but do not be put off if you do not get full support.

To lose weight and to keep it off, it is vital that you should be motivated, really want to lose weight and want to improve aspects of your lifestyle. No weight-loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you. So, you may have little motivation or desire to lose weight. That is fine, so long as you understand the health risks.

Top tip: write down the reasons why you would like to lose weight. Keep referring to this list to motivate yourself.

Based on the recommended rate of weight loss explained above, set yourself a clear weight loss goal with a realistic timescale. Some people aim to get down to a perfect weight. However, this may be a lot of weight to lose for you and you may become fed up about poor progress, and give up. So, you may find it helpful to break up your weight loss goal. For example, you may wish to set yourself a goal to lose 4 kg over the following 4-6 weeks. Once you have achieved that goal, you can set yourself another, etc.

For most people, you can start to get health benefits by losing even just 5-10% of your starting weight. For example, if your starting weight was 100 kg, losing 5-10 kg in weight will produce some health benefits for you, even if you are still not at your ideal weight.

Top tip: aim to lose weight steadily, around 0.5-1 kg per week. For most people, health benefits can come from losing the first 5-10% of their weight. This is often about 5-10 kg.

In addition to setting yourself realistic weight loss targets, it is also helpful to set yourself an action plan. Be realistic and consider what you feel will have the most impact on your weight. For example, if you currently have a piece of cake every day, your action plan could be to reduce this to twice per week only. Your action plan might start with three main goals; then, once you have achieved these goals, you can reset your action plan and think about other changes you might be able to make. The idea is to make small, gradual changes that you can stick to for life.

It is helpful to know how much you normally eat. Try keeping a diary, writing down everything that you eat and drink over a week or so. Include even the smallest of snacks. Are there times of the day that you tend to snack more? Are you eating three meals a day? Are there some snacks that you don’t need? You may find it helpful to discuss your diary with your practice nurse, your doctor or a dietician.

Top tip: don’t forget the drinks. Some drinks contain lots of sugar, including alcohol and many fizzy drinks.

Briefly, a healthy diet means:

You can read more in the separate leaflets called Healthy Eating and the Mediterranean Diet. Also, many books on food and health give details. Your practice nurse or dietician may also be able to help.

Top tip: Remember, some low-fat foods and drinks such as alcohol, sugary drinks and sweets, are still very fattening.

It is important to plan ahead. Perhaps you could plan each day’s meals and recipes the day before, or plan a week’s meals at a time. In this way you will know exactly how much food you will be eating. This is better than looking in the cupboard and fridge before mealtimes or snacks to see what is there.

It is best to separate eating from other activities. This helps you to keep to your planned eating for the day. So, try not to eat whilst on the move, whilst watching TV, during meetings, while driving, etc.

Top tip: plan tomorrow’s eating today.

Do you have any eating habits that can improve?

Top tips: eating three healthy meals each day, including breakfast, is better than skipping meals. Eat slowly, chew longer. Put your knife and fork down between each mouthful.

One step towards improving eating habits is to change the contents of your shopping basket. For example, if you never buy biscuits and sweets, they will not be in the cupboard to tempt you. Most food labels say what is in the food, so this can help you to buy healthier food. It may be helpful to plan a shopping list and stick to it. However, whilst you are learning which are the healthier foods, it may also be helpful to spend some time comparing food labels before deciding on what to buy.

Top tips: do not shop for food when you are hungry; after a meal is best. Remove temptations by changing the contents of your cupboards.

Most people have a standard set of recipes and meals that they repeat. These may be old favourites; however, you may need to adapt these and also find new, healthier recipes.

Top tip: when you are on a weight-reducing diet, try to learn a new healthy recipe each week. When you have reached your goal weight, you should then have plenty of new healthy meal ideas to help keep your weight down.

There is some evidence that eating soup may fill you up for longer. Also, if you have soup as a starter to your meal, you are less likely to overeat for the rest of your meal. If you take, for example, chicken and vegetables and have this with a drink of water, you will feel full for a certain period of time afterwards. However, if you take the same food but blend it with the water to make a soup, eating the soup can keep your hunger satisfied for a longer period. This is thought to be due to the fact that your stomach empties more slowly if you eat soup than if you eat chicken and vegetables and drink water separately. As a result, your stomach wall is stretched for a longer period and messages are sent to your brain switching off the feeling of hunger for a greater period of time.

Top tip: make sure that it is a low-calorie soup that you are eating. Avoid creamy or high-calorie soups.

Your appetite is a very powerful thing. This is why many people find it so difficult to lose weight. It is true that some people feel hungry more often than others. However, feeling hungry does not always mean that your body physically needs food. Sometimes you can feel emotional hunger. For example, feeling hungry because you are tired, bored, fed up, upset, etc.

Think about this and try to resist eating as soon as you feel hungry. Feeling hungry is not bad or dangerous for you. Are you feeling physically hungry or are you just looking for food to fulfil an emotional hunger? If you do have a strong appetite, try to fill up at mealtimes with lots of leafy vegetables and fruit. These have a lot of fibre and bulk but are low in calories. There is also some evidence that foods containing a lot of protein, such as eggs and fish, may be best at making you feel full for longer.

Top tips: drink lots or water and eat lots of vegetables and protein-rich foods to help counter physical hunger. Think about whether your hunger is for emotional reasons.

Many special ‘wonder’ diets are advertised but they are often not helpful. This is because your old eating habits will usually return after a short special diet, and weight often goes back on.

Top tip: it is not usually a special diet that you need, but a lifelong change to a healthier diet as part of a healthier lifestyle.

Many people use drinks full of calories to quench their thirst. Sugary drinks (such as cola, tea and coffee with sugar and milky drinks) all contain calories. Alcoholic drinks also contain a lot of calories. Giving up sugar in your tea or coffee is a simple way to help you to lose weight. Most people really miss the sugar at first but after a week or two without, they have got used to it. One of the easiest ways to cut back on calories is simply to drink water as your main drink. Drinking water just before meals may also help people to lose weight.

Top tips: keep some water in a bottle in the fridge. Chilled water is surprisingly refreshing. The Change4Life website listed in ‘Further Reading and References’ below also gives tips and advice about drink swaps to cut down on the calories.

It is recommended that all adults should aim for at least 30 minutes of moderate-intensity physical activity on at least five days of the week. However, if you are overweight or obese and are aiming to lose weight, if possible you should try to do around 60-90 minutes on at least five days of the week. Experts disagree on how much exercise helps with losing weight. Some recommend that it has to be really vigorous in order to help but few people can maintain this for long. However, there is no disagreement at all about the benefits of exercise for health and to counter the risks of being obese or overweight.

Moderate physical activity includes: brisk walking, jogging, dancing, swimming, badminton, tennis, etc. In addition, try to do more in your daily routines. For example, use stairs instead of lifts, walk or cycle to work or school, etc. Avoid sitting for too long in front of the television or a computer screen. Take regular breaks whilst working. The good news is that you don’t have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes. See separate leaflet calledPhysical Activity for Health.

Top tip: build your exercise levels up gradually. If you are not used to physical activity, try starting with a 30-minute brisk walk every day and then building up from there.

Just as keeping a food diary can be helpful at the beginning if you are trying to lose weight, it can also be useful as a way to monitor your eating during your weight loss. Studies have shown that keeping a food diary can help people lose weight just through the process of writing things down. You can use the same diary to keep a track of your physical activity levels as well.

It is also important to weigh yourself regularly to monitor your progress. Once weekly is recommended. The first kilogram is the easiest to lose. This is because you lose water from your body at first as well as fat. Be aware that the first kilogram or so may seem to fall off but then the weight loss slows down. This is normal. Also, don’t be disheartened by minor weight increases or levelling off in weight for a few days. Look for the overall trend in your weight loss over several months.

Top tip: regular weighing and encouragement by a practice nurse or dietician may be helpful.

Some people may feel motivated enough and have all the information they need in order to lose weight without any help from others. However, you don’t have to try to lose weight alone. There is a wealth of help available. Ask your doctor or practice nurse for advice. A referral to a dietician may be helpful. One-on-one counselling or group counselling may be available in your area on the NHS. There may also be some local groups to help you increase your physical activity levels.

A number of commercial weight loss groups meet regularly in the UK. In fact, there is some research evidence to suggest that people who join a weight loss group are more likely to be successful in losing weight than those who don’t. There are also internet-based programmes and self-help books that can help you with your weight loss.

Medication to help with weight loss may be an option for some people who want to lose weight. However, there are no wonder medicines available and lifestyle changes to improve your diet and increase your physical activity levels are still important.

In the UK there are two medicines licensed to help with weight loss: orlistat and liraglutide. You can read more about them in the separate leaflets called Obesity (Overweight) and Orlistat (Weight Loss Medicine).

Note: two other medicines, sibutramine and rimonabant, previously used to help with weight loss, are no longer available in the UK because of concerns over their safety.

This may be an option if you are very obese. However, surgery is usually only offered if other ways to lose weight have not worked (including diet, increasing your physical activity levels, and orlistat). Weight loss surgery usually gives very good results and most people do lose a lot of weight. But this is specialist surgery and it is a major operation. In some people, surgery may not be advised because health issues may mean that having an anaesthetic could be dangerous.See separate leaflet called Weight Loss Surgery.

It is natural that you will be tempted by different situations to put you off track with your eating and weight loss. It is important to recognise that holidays, festivals, eating out, etc, may affect your everyday food choices and what you had planned to eat.

Can you identify any tempting situations? Some people find that watching food programmes on TV makes them feel hungry. How about smells from the kitchen from someone cooking who is not aware that you are trying to lose weight? Do you get pressure from family or friends to eat or drink more? Can you avoid tempting situations? If not, think about ways of coping with them. If you are going to be faced with a tempting situation, create a plan of action. For example, if you are going out for dinner your plan of action might be to have a starter and a main course, rather than a main and a pudding – or all three!

Top tip: clean your teeth or take a short brisk walk when you are tempted to eat between meals.

Many people eat as a comfort, or as a way of coping with stress. How do you cope with stress? Is stress, unhappiness, depression, etc, a reason for you to overeat or to binge eat? If so, can you plan alternative strategies? For example, relaxation tapes, going for a walk, talking to a friend, etc.

Top tip: see a doctor if you feel that depression is a problem. Depression can often be treated.

Many people lose weight but at the end of their ‘diet’, the weight goes back on. The main reason this happens is because their weight-reducing diet was only a temporary change to their unhealthy diet and lifestyle. To keep your weight off, it is important that you make permanent changes. This usually means:

It does not mean less enjoyment of food. However, it may take a while to learn to enjoy different foods, meals and recipes. Some people need more support to keep to their new weight than when they were actually dieting and losing weight. A local support group may be able to help.

Top tip: after losing some weight, weigh yourself once every week or two to keep a check on your weight. This way you will see if your weight starts to increase again and you can do something about it early on.

When we slip off track, it’s easy to feel like forgetting the whole thing altogether. Lapses are a very normal part of losing weight and the way you deal with it can either make or break your weight loss success. It’s better to learn from it and move on, rather than giving up completely. If you have a lapse, consider the following points:

Think back to the reasons why you wanted to lose weight in the first place. It can be helpful to consider the positive and successful aspects of your weight loss journey so far. Concentrating on the positive aspects and what you have achieved can help to re-motivate you and remind you not to give up. Tomorrow is another day.

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Weight Loss (Weight Reduction) | How to Lose Weight | Patient

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Nov 30th, 2018 | Filed under Weight Loss

Lose weight, eat well and feel great with this easy weight loss meal plan.This simple 1,200 calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day plan featureshigh protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you won’t feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.Couple this healthy meal plan with daily exercise and you’re on track to lose the weight.

Carve out time at the begging of the week to get meal prep out of the wayand save yourself time during the busy week.1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.2. Mix up theCarrot-Ginger Vinaigretteand theAvocado-Yogurt Dip.3. Bake theMaple-Nut Granolaor opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.4. Hard boil 2 eggs for Days 4 & 5.5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.

Breakfast(271calories)1 servingAvocado-Egg Toast

Morning Snack (61 calories) 1/3 cup blueberries 1/4 cup plain non-fat Greek yogurt

Lunch (341 calories) 2 cups Ravioli & Vegetable Soup 1 Tomato-Cheddar Cheese Toast

Afternoon Snack (93 calories) 3 Tbsp. hummus 1 cup sliced cucumber

Dinner (437 calories) 1 serving Smoky Maple-Mustard Salmon 1/2 cup Easy Brown Rice 1 Tbsp. chopped walnuts 1 cup green beans 1/4 tsp. salt and pepper, divided between the brown rice and green beans 2 tsp. olive oil, divided between the brown rice and green beansToss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in withthe rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice “pilaf”.

Breakfast(270calories)1 servingAvocado-Egg Toast

Morning Snack (121calories) 5 dried apricots 6walnut halves

Lunch (295 calories)Leftover soup 2 cups Ravioli & Vegetable Soup 1 clementine

Afternoon Snack (93 calories) 3 Tbsp. hummus 1 cup sliced cucumber

Dinner (424 calories) 1 1/2 cups Delicata Squash & Tofu Curry 1/2 cupEasy Brown Rice

Breakfast (267 calories) 1/4 cup Maple-Nut Granola 3/4 cup plain non-fat Greek yogurt 1/2 cup blueberries

Morning Snack (35 calories) 1 clementine

Lunch (354calories) 1 serving Apple & Cheddar Pita Pockets

Afternoon Snack (47 calories) 1/2 medium apple

Dinner (457 calories) 1 serving (1 pepper) Moroccan-Style Stuffed Peppers 2 cups spinachSaut spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

Evening Snack (50 calories) 1 Tbsp. chocolate chips, preferably dark chocolate

Breakfast (267 calories) 1/4 cup Maple-Nut Granola 3/4 cup plain non-fat Greek yogurt 1/2 cup blueberries

Morning Snack (83 calories) 1 hard boiled egg 1 tsp. hot sauce, if desired

Lunch (336 calories) 2 cups mixed greens 3 oz. cooked chicken breast 1/2 medium red bell pepper, sliced 1/4 cup grated carrots 1 clementine 2 Tbsp. Carrot-Ginger VinaigretteCombine ingredients & top salad with vinaigrette.

Afternoon Snack (86 calories) 4 dried apricots 4 walnut halves

Dinner (444 calories) 2 1/4 cup Warm Lentil Salad with Sausage & Apple 1/2 cup Quick Pickled Beets

Breakfast (266 calories) 1 cup all-bran cereal 3/4-cup skim milk 1/2 cup blueberries

Morning Snack (101 calories) 2 medium carrots 2 Tbsp. Avocado-Yogurt Dip

Lunch (314 calories) 1 Tomato-Cheddar Cheese Toast 2 cups mixed greens 3 Tbsp. grated carrot 1/2 cup cucumber, sliced 1 hard-boiled egg 1 Tbsp. unsalted dry-roasted almondsTop greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil & balsamic vinegar.

Afternoon Snack (93 calories) 3 dried apricots 1/3 cup plain non-fat Greek yogurt 1 1/2 tsp. chopped walnuts

Dinner (427 calories) 1 1/2 cups Quick Chicken Tikka Masala 1/2 cup Easy Brown Rice

Breakfast (266 calories) 1 cup all-bran cereal 3/4-cup skim milk 1/2 cup blueberries

Morning Snack (66 calories) 2 Tbsp. Avocado-Yogurt Dip 1 cup sliced cucumber

Lunch (325 calories)Leftover Chicken Tikka Masala 1 1/2 cups Quick Chicken Tikka Masala 1 cup spinachReheat the chicken on top of the spinach in the microwave.

Afternoon Snack (35 calories) 1 clementine

Dinner (507 calories) 2 cups Korean Beef Stir-Fry 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)

Breakfast (266 calories) 1 cup all-bran cereal 3/4-cup skim milk 1/2 cup blueberries

Morning Snack (117 calories) 4 Tbsp. Avocado-Yogurt Dip 1 cup sliced cucumber

Lunch (301 calories) 2 cups mixed greens 3 oz. cooked chicken breast 1/2 medium red bell pepper, sliced 1/4 cup grated carrots 2 Tbsp. Carrot-Ginger VinaigretteCombine ingredients and top salad with vinaigrette.

Afternoon Snack (42 calories) 5 dried apricots

Dinner (494 calories) 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino

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7-Day Diet Meal Plan to Lose Weight: 1,200 … – EatingWell

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Nov 30th, 2018 | Filed under Weight Loss

The first step to losing weight is coming up with a plan. Are you ready to slim down? By following a few weight loss basics you can learn how to eat a healthy diet, start an exercise program, improve your health, and finally reach your weight loss goal!

There is no shortage of diet plans on the market. There are popular commercial diets like Jenny Craig, Nutrisystem, and Weight Watchers.

You’ll also find diet books and online programs like The South Beach Diet or Atkins. So, which one works? Research studies have shown that no single diet is necessarily better than the others. The best diet for you is the diet you can stick to.

To choose the right diet, ask yourself important questions about how much money you can spend, how much time you have to plan and prepare healthy meals, and how much support you have from friends and family.

You might also want to think about why previous diets didn’t work. The answers to these questions will help you find a diet that will meet your needs.

But remember that you don’t have to buy a book or sign up for a membership to enjoy weight loss benefits. You can cut calories and lose weight on your own. Many successful dieters find that by making small changes to their meals and boosting daily physical activity they are able to see real results on the scale. To start your own plan, you need to figure out how many calories to eat each day and how many calories to burn.

It doesn’t matter what kind of diet you choose, all weight loss programs reduce your caloric intake so that your body burns fat for fuel.

To figure out how many calories to cut to lose weight, you need to calculate your daily caloric needs and then reduce that number to create a calorie deficit. You can use a simple online weight loss calculator to figure this out instantly, or you can do a little bit of math to figure your numbers out on your own.

Keep in mind that a deficit of 500 calories per day will help you to lose about 1 pound per week. A calorie deficit of 1,000 calories per day can result in a 2-pound weight loss per week. Cutting more than 1,000 calories from your diet may do more harm than good. Very low-calorie diets should only be followed under a doctor’s supervision.

Now that you know how many calories to eat every day, it’s time to reduce calories for weight loss. There are two ways to reach your calorie goals. You can either eat less food (portion control) or you can eat food with fewer calories. Most dieters combine both approaches for best results.

Portion control will allow you to keep all (or at least most) of your favorite foods in your daily food planyou’ll just need to eat less of them to keep your calorie count in control.

You may find it helpful to cut meal portions in half to consume fewer calories. Some dieters measure food portions with a kitchen scale to find the right amount to eat. Others are able to measure food portions without a scale, simply using their hands or other handy kitchen gadgets.

But it’s also important to learn how to eat lower calorie foods. When you teach your body to crave foods that are naturally low in fat and high in nutrition, you help your body feel full and satisfied. The result? You naturally want to eat less. Look for fresh vegetables, whole fruit, lean protein, low-fat dairy, and healthy carbohydrates that provide fiber and other nutrients.

Luckily, you’ll find that many of the best foods for weight loss are inexpensive, convenient, and easy to find in your local grocery store. When you learn how to plan and prepare meals in advance and fill your refrigerator with diet-friendly foods, you can even save time and money while you slim down.

One of the quickest and easiest ways to lose weight is to change the beverages you drink each day.

Many popular drinks contain hundreds of calories and countless grams of added sugarand some of these drinks are even labeled “healthy.”

Sodas and sweetened teas are usually full of empty calories. Sports drinks often contain more calories than you need, and even juices can do a number on your diet. And your daily trip to the coffee shop? That morning latte can add 500 calories or more to your waistline, depending on how it is prepared.

You might wonder if diet drinks are any better. The answer depends on who you ask. Some weight loss experts and dieters say that diet sodas and other artificially sweetened beverages are a welcome swap when you’re trying to lose weight. Other experts say artificial sweeteners can cause more harm than good. Your best bet may be to drink naturally flavored water to stay hydrated during the day.

Most dieters want to lose weight fast. It’s hard to have patience for slow and steady weight loss. But most experts agree that you should expect to lose weight at a healthy rate of 1 to 2 pounds per week.

It is not uncommon, however, for fast weight loss to happen at the beginning of a new diet plan. In fact, some weight loss programs include a short one- to two-week introductory phase where your eating is more restricted and weight loss happens more quickly. You may lose 3 to 5 pounds during this stage. Some dieters lose up to 10 pounds in the first two weeks of certain plans.

But this quick slim down is often the result of lost water weight. When you cut back on your food intake, and especially when you cut back on your carbohydrate intake, your body loses a lot of water and your weight plummets as a result. The new number on the scale may provide a boost of motivation. But it’s also important to keep those results in perspective.

To lose weight and keep it off you need to lose fat, not water. And it’s important to conserve muscle mass to maintain a healthy metabolism. Experts agree that the best way to reach these goals is to lose weight gradually with steady changes to your diet and exercise plan.

Many successful dieters exercise to lose weight, but adding physical activity can also make you more hungry during the day, increase fatigue, and even cause injury. It’s important to start slowly and build a weight loss workout plan for improved health and fitness.

Before you start any exercise program, you should check with your doctor to make sure that you are healthy enough for vigorous activity. Once you have been cleared, then you can build a program based on activities that you enjoy. Maybe you’d like to start a walking program for weight loss. You can also choose activities like swimming, biking, or even fencing to lose weight.

If you’re not sure where to begin, you can join a gym or hire a personal trainer to get help. There are also many online workouts and home exercise programs that you can do in the privacy of your living room to burn extra calories and improve your level of fitness.

But remember that your non-exercise physical activity matters, too. Your daily steps and non-workout movement (like gardening and doing the laundry) can make a big difference in your weight loss plan. So as you build an exercise program, try to stay as active as possible at work, at home, and when you travel.

As you hit challenges and plateaus in your weight loss journey, you may be tempted to try diet supplements, herbal treatments for weight loss, and other alternative methods to lose weight. Some of these options work, but unfortunately, many of them don’t.

There are very few diet pills that have been proven to help you lose weight. Most weight loss medications that work can only be prescribed by your physician. The diet pills and herbal treatments you see on store shelves are often ineffective and, in some cases, may even cause harm. Talk to your doctor and ask important questions before taking any diet pill or weight loss supplement.

You’ll also find complementary or alternative treatments, like acupuncture, meditation, or massage for weight loss. In some cases, you might find that these treatments are helpful during your dieting journey. They may improve the way you feel about your body and even help you sleep better at night for improved weight loss benefits.

There will be days when you want to give up and you feel like all of your hard work is a waste. At these moments, diet support is essential for long-term success.

At the beginning of your weight loss process, you may find it helpful to share your goals with friends and family members who might be willing to help. Your spouse, your children, neighbors, coworkers, close friends, and even members of your religious community may be willing to cheer you on when the going gets tough.

But if you don’t have a network nearby, there are still options to get help. Your health care provider can provide important medical support for your weight loss journey. They can also provide referrals to a registered dietitian, physical therapist, or behavioral health specialist to help you address challenges as they arise.

There are also online communities to help you through the rough patches. Popular weight loss apps like CalorieCount, MyFitnessPal, and LoseIt provide space for members to ask questions or solve problems. If you joined a weight loss program like Weight Watchers, you can also take advantage of face-to-face or online meetings. You may also find support in homegrown social media groups.

Lastly, you should learn to motivate yourself to reach your goals. There are specific techniques you can use that will boost your confidence and help you to stay motivated on the difficult days, such as keeping a weight loss journal and using positive self-talk.

So, what happens when you’ve tried diet and exercise, you’ve worked your hardest, and you simply can’t lose weight? Don’t give up. It might be time to turn to your doctor for weight loss assistance. There may be a medical cause for your excess weight and a medical treatment that can help.

Your primary care physician is the first place to begin when you’re looking for a medical weight loss solution. He or she can evaluate your complete health history and refer you to a bariatric (weight loss) doctor that can provide more specialized treatment. You can also do some research on your own to find a qualified weight loss doctor in your area.

You and your doctor can explore possible treatments for your weight loss concerns, including weight loss medications, weight loss surgery, and even other non-surgical treatments to help you lose weight. In some situations, losing weight may provide health benefits. In those cases, your health insurance provider may be willing to cover the cost of your treatment.

Weight loss can be a struggle. Even the most dedicated dieters have good days and bad days, often feel defeated, and sometimes want to give up. At Verywell, we understand that your weight loss goals are important to you, and we want to give you the information and the support you need to lose weight. Visit us often to get the tools, tips, and friendly advice you need to make your journey healthy, happy, and successful.

You can get started by exploring these Verywell sections:

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Weight Loss Basics – Verywell Fit

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Nov 17th, 2018 | Filed under Weight Loss