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My close friend, Will Power, and a desire to get healthier to ensure many years ahead with my family, inspired me to lose 67 pounds since last summer, including 20 during the pandemic. Never to be outdone, even our dog, Buster, has dropped eight pounds since last year.
The refrigerator winks coquettishly. I freeze, then step back and counter with a head shake and combatant stare. I turn away. The snack armoire does the same, grabbing the enticement baton from the fridge and racing toward me. I turn away again. Home-baked chocolate chip cookies, still gooey and warm on the counter, tempt me with their aromatic sweetness. My salivary glands turn cartwheels, imagining the three-ring circus the sugar rush would trigger. I consider the offers. Then I consider my BP reading, HDL, LDL, arteries, and family, and usher temptation to the door. Another battle won.
Weight loss can be a maddening tug of war. Bad foods attempting to pull you in; better decisions gripping the rope tight and pulling back hard. Eleven months and 67 pounds later, Im winning the contest.
"Geez, Ive gained about 15 pounds from working at home during the pandemic," a dear friend confessed recently, gently patting his belly as would a parent atop their childs head for a good deed done. "How have you been able to continue losing weight during all this?"
I told the dear friend a good friend has helped: Will Power.
While the strategy may sound simple and perhaps trite, for me, its been true. Laboring up flights of stairs, and becoming winded after brief physical activity, moved me to call on Will Power to help. I had to set my mind right. My increased weight was destined to decrease my odds of a long, healthy life. We have two children in their teens. I imagined the milestones I might miss if I didnt do something immediately. I couldnt wait to address my weight any longer.
Keto, a no-carb, no-sugar regimen, as well as walking every day, has made me feel healthier than Ive been in years. Since the start of the pandemic, when weve all spent a great deal of time at home tempted by stress eating comfort foods, Ive managed to lose 20 of the 67 pounds.
Now, do I miss gobbling down a half-dozen of those cookies with a tall glass of chocolate milk in front of the TV? Do I miss pizza? Do I miss my wifes rigatoni and meatballs, with a few slices of Italian bread to sop up the homemade sauce? If youve tasted her sauce, you wouldnt need to ask the question. I miss, but resist. Will Power directs my attention to my young family and my age 63 next week and convinces me to opt for healthier fare. Easy? No. Difficult? Occasionally. Important? Tell me whats more important.
Cookies. Ice cream. Pizza. Rigatoni. Those are foods I miss. And when I decide to set keto aside and reincorporate them into my diet, Im determined to bring along a good friend to help me.
Because where theres a Will, there will be less to weigh.
Columnist Phil Gianficaro can be reached at 215-345-3078, pgianficaro@gannett.com, and @philgianficaro on Twitter.
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Gianficaro: I diet because theres so much to lose - Echo Pilot
Protein supplements: Kayla Itsines believes that one needn't take protein supplements and optimum protein can be obtained by eating a healthy balanced diet.
Proteins are required for maintaining muscle mass and metabolism
Protein-rich foods are important part of a healthy balanced diet. If you are someone who exercises regularly and is doing weight training, then protein-rich foods are of even more importance. They are macronutrients which help in building muscle mass and boost metabolism. If you are trying to lose weight, then proteins must be a part of your diet because they help in reducing appetite hunger levels, thus reducing overall calorie intake. However, the amount of protein that is necessary for you in a day may not be entirely obtained from diet.
This is especially true for body builders and even weight watchers at times. Over and above their diet, they often take protein powders and other protein supplements in order to increase their protein intake.
Experts seem to have a mixed bag of opinions when it comes to taking nutrition supplements. Celeb fitness trainer Kayla Itsines recently took to Instagram to talk about protein supplements.
Also read:Chickpeas Benefits: Know The Multiple Ways You Can Include This Protein-Rich Food In Your Diet
Itsines believes that one needn't take protein supplements and optimum protein can be obtained by eating a healthy balanced diet. "many of you ladies ask me whether it's necessary to take high protein food supplements when you're training. i personally don't take supplements and i would never say that they are necessary... it is definitely possible to get all the protein you need by eating a healthy, balanced diet," she writes in the caption of her post.
She is right to point out that there are protein-rich foods which you can eat daily in order to increase your protein intake. Options include chicken, eggs, fish like tuna and salmon, milk and milk products, nuts and seeds and soy products are all foods that are a rich source of protein.
Also read:Cow Milk Vs Buffalo Milk: Which Is Richer In Protein And Calcium?
"If you feel like you are not getting enough protein from your diet, or you feel that you need a protein supplement, I would recommend speaking to your healthcare professional for more advice, and remember to never use supplements to replace whole foods in your diet," she recommends.
Lifestyle coach Luke Coutinho recommends including some protein-rich foods in every meal in order to increase your protein intake. For example, you can have a small bowl of nuts and seeds with your regular meals, or you can have an egg with every meal.
Eggs are an excellent source of proteinPhoto Credit: iStock
Celebrity nutritionist Rujuta Diwekar is of the belief that taking supplements is important for our overall health and well-being. In her book Don't Lose Your Mind Lose Your Weight, Diwekar mentions that even if we consume a balanced diet, we need supplements because our lifestyles are poor, sedentary with a lot of stress.
Also read:Protein-Rich Moong Dal Can Offer You These Amazing Health Benefits
We all are also exposed to tremendous levels pollution, which can deplete the body's capacity of fighting damage caused by free radicals. Taking supplements can help improve the body's ability to fight off common and chronic infections, she writes in her book. Read here to know more on why you need supplements.
Promoted
(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Read more here:
Is It Necessary To Take Protein Supplements? What Experts Say - Doctor NDTV
Benefits of Drinking Hot Water
Do you wish to lose weight effectively and get rid of digestive problems? If yes, drink a glass of warm water as the first thing in the morning daily. Doing this can help you in ways you cannot even imagine. Water plays a significant role in your overall health. From keeping your skin glow intact to reducing migraine symptoms, and improving blood circulation, water performs various important functions. Most of the people remain confused when it comes to choosing between hot and cold water to have in the morning. Well, both have their own shares of benefits. Here, we tell you how drinking hot water every day benefits your body. If these benefits serve your purpose, you can go for a glass of hot water. Also Read - 3 Water Drinking Mistakes You Must do Away With
Sore throat and nasal congestion are common symptoms of the novel coronavirus infection. So, if you are experiencing these signs, you know what to do. Warm water releases steam thats very soothing for your throat and nasal cavity. So, having a glass of hot water can loosen clogged sinuses and also provide relief from a sinus headache. Its gentle vapour can also warm your neck and soothe a sore throat.
Drinking hot water is associated with improved metabolism and thats how it helps in burning calories and effective weight loss. Adding a few lemon drops in a glass of hot water and then having it can give more benefits. It has been proved magical when it comes to shedding those extra kilos.
Drinking hot water can stimulate your digestive tract and improve your digestion. Also, it can help in flushing out waste from the body. Notably, hot water has a calming effect on your central nervous system. Having it daily can reduce your body pain and stress. These are benefits of drinking hot water.
The rest is here:
Benefits of Drinking Hot Water: Scientifically-Proven Reasons Why You Should Have a Glass of Hot Water Everyd - India.com
An Australian personal trainer has revealed the fat loss basics everyone trying to lose weight needs to know.
Sophie Allen, 30, from Sydney, said there are nine things she swears by to keep her weight down and her muscles in shape and while you might follow some of them, its only when you do them all that youll really start to see results.
The first thing you need to do is eat less than you burn in a day, Sophie explained on Instagram.
She typically eats somewhere between 1,500 and 2,000 calories per day depending on whether she is cutting or bulking.
Bulking encourages muscle growth while cutting is good for burning fat.
Sophie does both in order to build up the muscles she wants to like her glutes, but also tone others such as her abs.
She typically fills her day with plenty of lean protein, green leafy vegetables, fruit and complex carbohydrates such as sweet potato.
The second thing the PT said you absolutely must do is move your body more and consistently.
While Sophie doesnt work out seven days per week, she did explain that she aims to get 10,000 steps per day and doesnt rest until she has hit her targets.
Movement doesnt have to be anything specific, but certain types will require more energy than others, she said.
For instance, if shes doing a resistance-based workout, she knows she will have to compensate with plenty of fuel afterwards.
Thirdly, Sophie explained that tracking your progress is absolutely critical to lasting weight loss success, but you dont have to only use scales to do this.
Pictures, measurements, how your clothes fit and how you feel and your strength are all good indicators of how things are going, she said.
You should make changes if things arent moving the way you want.
Sophie said you need to realise that it takes time to change your body, and so you shouldnt expect things to change overnight, within a week or even a fortnight.
Dont jump to the conclusion of a plateau before youve been 100 per cent consistent for three to four weeks, she said.
If you fall off the bandwagon once, dont panic too much, but rather simply re-adjust and go back to it.
Sophies final tips include eating mostly whole foods, because these mean youll heave better energy, greater satiety and improved overall health.
She tries to make sure every meal has at least two cups of salad or vegetables, and limits processed foods to just twice a week.
Sleep a lot and make sure its high in quality, Sophie added.
She aims for between seven and nine hours, and doesnt drink alcohol very often as it hugely compromises your sleep.
Try and reduce stress as much as possible, and get someone who knows what theyre doing to write a training and nutrition program for you, she added.
Often, when youre doing something with someone it can also help with motivation.
Here is the original post:
Personal trainer Sophie Allen reveals the tips everyone losing weight needs to know - Brinkwire
My close friend, Will Power, and a desire to get healthier to ensure many years ahead with my family, inspired me to lose 67 pounds since last summer, including 20 during the pandemic. Never to be outdone, even our dog, Buster, has dropped eight pounds since last year.
The refrigerator winks coquettishly. I freeze, then step back and counter with a head shake and combatant stare. I turn away. The snack armoire does the same, grabbing the enticement baton from the fridge and racing toward me. I turn away again. Home-baked chocolate chip cookies, still gooey and warm on the counter, tempt me with their aromatic sweetness. My salivary glands turn cartwheels, imagining the three-ring circus the sugar rush would trigger. I consider the offers. Then I consider my BP reading, HDL, LDL, arteries, and family, and usher temptation to the door. Another battle won.
Weight loss can be a maddening tug of war. Bad foods attempting to pull you in; better decisions gripping the rope tight and pulling back hard. Eleven months and 67 pounds later, Im winning the contest.
"Geez, Ive gained about 15 pounds from working at home during the pandemic," a dear friend confessed recently, gently patting his belly as would a parent atop their childs head for a good deed done. "How have you been able to continue losing weight during all this?"
I told the dear friend a good friend has helped: Will Power.
While the strategy may sound simple and perhaps trite, for me, its been true. Laboring up flights of stairs, and becoming winded after brief physical activity, moved me to call on Will Power to help. I had to set my mind right. My increased weight was destined to decrease my odds of a long, healthy life. We have two children in their teens. I imagined the milestones I might miss if I didnt do something immediately. I couldnt wait to address my weight any longer.
Keto, a no-carb, no-sugar regimen, as well as walking every day, has made me feel healthier than Ive been in years. Since the start of the pandemic, when weve all spent a great deal of time at home tempted by stress eating comfort foods, Ive managed to lose 20 of the 67 pounds.
Now, do I miss gobbling down a half-dozen of those cookies with a tall glass of chocolate milk in front of the TV? Do I miss pizza? Do I miss my wifes rigatoni and meatballs, with a few slices of Italian bread to sop up the homemade sauce? If youve tasted her sauce, you wouldnt need to ask the question. I miss, but resist. Will Power directs my attention to my young family and my age 63 next week and convinces me to opt for healthier fare. Easy? No. Difficult? Occasionally. Important? Tell me whats more important.
Cookies. Ice cream. Pizza. Rigatoni. Those are foods I miss. And when I decide to set keto aside and reincorporate them into my diet, Im determined to bring along a good friend to help me.
Because where theres a Will, there will be less to weigh.
Columnist Phil Gianficaro can be reached at 215-345-3078, pgianficaro@gannett.com, and @philgianficaro on Twitter.
Link:
Gianficaro: I diet because theres so much to lose - The Intelligencer
A plant-based diet has become the go-to weight loss diet for many people, however, not everyone is seeing the results
Plant-based diets have many health benefits, but if done wrong they could be unhealthy and even lead to weight gain.
While making sure you meet all your nutritional needs, including protein on your plant-based diet, it is important to consider your calorie intake, the nutritional value of your food choices, and if you really need to have that juice instead of a glass of water.
Related: Lizzo goes vegan during lockdown, shares her new healthy diet
No matter what diet plan you are on, losing weight is a numbers game. If you are eating more calories than your body needs, you could even gain weight on a plant-based diet.
Keeping track of what you eat in a food journal or a nutrient and calorie tracking app is a good way to make sure that you are meeting all your nutritional needs and maintaining a calorie deficit to lose weight on a plant diet.
Plant-based foods arent always healthy. Consider the ingredients used and the food preparation. Foods like fried chips, for example, can be 100% vegan while still loaded with trans fats and empty calories that do not contribute to your nutritional needs and chalk up major calories.
Combine clean eating with a plant-based diet for the best results and better health while you lose weight.
Related: Add more fruits and vegetables to your diet for better heart health
One of the biggest mistakes people make when calculating their calorie intake is leaving out the calories they drink.Many health drinks like kombucha and coconut water are packed with calories. While they have some health benefits it is important to make calculated decisions and consider how they fit into your meal plan.
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3 Reasons why you are not losing weight on a plant-based diet - All4Women
Hollis Johnson/INSIDER Hollis Johnson/INSIDER
Advocates of the keto diet have long claimed the low-carb, high-fat eating plan offers a wealth of benefits for metabolic health, helping people lose weight to gain more energy and reduce their risk of some diseases.
Intermittent fasting, too limiting food intake to a specific time period has also been touted for its weight loss and life-span extending potential.
Those theories got some validity last week from a new case study that found a 57-year-old woman was able to control her type 2 diabetes, and eventually ditch her medication, by switching onto a keto-intermittent fasting diet.
What's more, that was possible without losing weight, according to the study published July 7 in BMJ Case Reports.
Previous research has shown keto treats diabetes by preventing blood sugar from rising, since diabetics don't produce enough insulin naturally to regulate their glucose levels.
"The most impactful thing on your blood glucose is the amount of carbs in your diet. The low-carb diet is effective because it lowers the insulin load," Dr. Mark Cucuzzella, previously told Insider in an interview. "Insulin is the master switch."
The patient consumed 80% of her daily calories from fat, and 5% as carbohydrates, for a total of 1,500 total calories per day.
She fasted all day on Monday, Wednesday, and Friday for the first two weeks of the diet, later adjusting to 42-hour fasts on Monday and Wednesday, and 16 hours on Friday.
Once the patient's blood sugar was under control, she reduced her fasting to 16 hours at day, with 3 24-hour fasting periods per month.During the fasting period, she drank water, coffee, and bone broth. When not fasting, she ate two meals a day with no snacks.
Aside from a week-long adjustment phase, commonly known as the keto flu, the patient said she didn't have any difficulty sticking to the diet plan.
She said she plans to continue indefinitely, but found it difficult to maintain the 42-hour fasts. The 16-hour fasts were easier to fit into her daily life.
Four weeks into the diet, the patient was able to stop taking medications such as metformim, an antihypertensive and a statin, while still being able to control her blood sugar levels.
Four months into the program, her blood sugar levels had significantly improved, even without the medications.
These results add to a growing body of evidence that nutrition can be a promising therapy for chronic illnesses. However, it's always best to consult a medical professional before making extreme changes to your diet.
The keto diet is generally regarded as safe, but some experts caution that the high saturated fat and cholesterol could be risky for heart health, and we still don't know enough about the long-term consequences.
Intermittent fasting is also generally safe, particularly in shorter durations like 16 hours a day. Longer fasts of 24 hours or more, though, can have serious side effects like disrupting sleep and mood and increasing stress and, some nutritionists argue, may not be worth therisks.
Read more:
Kourtney Kardashian said her doctor put her on the keto diet to cleanse her of toxins and metals. Experts say there's no evidence that works.
The keto diet may help people with diabetes control their blood-sugar levels
The US government is testing the keto diet to treat veterans' diabetes. Critics say it could have long-term health risks.
Gallery: 10 Ways to Lower Your Cholesterol (Health)
A long, long time ago, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat. Well, it's time to erase that from your mind as it's simply wrong. Eating fat won't make you gain weight, any more than eating money will make you rich. Consuming foods that are high in calories can lead you to pack on the pounds, and most "low-fat" or "fat-free" foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals.
And there's no debate on this one: Since we made "cut down on fat" our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled.
But it's just one of many bad habits that can be causing weight gain that starting now, you will turn into a "slim-down" habit. All you need is a pinch of resolve and a few new routines. Here are the 15 daily habits that are causing you to gain weight you can replace right now. And be sure stop any of these 25 Bad Habits That Make It Almost Impossible to Lose Weight, too.
Read more here:
15 Daily Habits Causing You to Gain Weight - MSN Money
By Assunta NgNORTHWEST ASIAN WEEKLY
Graphic by Han Bui
In times of uncertainty and disruption, can there be positivity during the coronavirus pandemic? My friend is celebrating her loss, which she has dreamed of, working at home. Actually, its excellent news.
Pearl (not her real name) has lost ten pounds during the lockdown. Struggling with weight issues, since I have known her for more than 20 years, she looked great when I saw her last week. Isnt a lockdown a perfect excuse for gaining weight due to overeating from anxiety and stress? How and where do we burn off our calories with gyms closed?
I have a confession, too. I have lost three pounds during the past four months, though it was never my intent. The assumption is, when we work at home, we tend to gain weight because we are confined, and have little chance to be active. Many have turned to home activities like baking and cookingenhancing calories. Yes, I am one of those who cook a lot more at home. So we eat more?
Not true. How do we lose weight? What we discovered is, the pandemic creates an environment for us to get fit.
Its not enough to have healthy eating habits yourself. How do you encourage your family and loved ones to pursue healthy eating? If all family members in the same household are to be on the same page, it diminishes a lot of conflict.
You are the real boss
During the pandemic, the world has turned upside down, and everything around us shifts. The only thing we have control over is ourselves. You are in charge when you work at home, not your boss. My friend decided this was a good time to lose weight. She made a stay-at-home resolution, to lose weight as her personal goal.
You can do so by writing down your daily goal to discipline how and what you eat. Once you write it down, you show commitment and are more inclined to make it happen.
Have a fixed meal and exercise schedule
Regularity breeds success, especially for weight loss.
Since everybody is supposed to be social distancing, it cuts our chances of dining out with friends. When I entertain friends at lunches and dinners, I tend to order an abundance of food. I end up eating more. When I attend events, the meals are usually late. I dish up lots of butter for my rolls even though I realize its unhealthy. What can I say, I was hungry! Cooking at home has eliminated our chances of extravagant and excessive eating. Plus, I eat every meal on schedule, with dinner no later than 6 p.m. No more food after dinner is my motto. Stick to your meal schedule.
The same applies to your exercise routineschedule it. I exercise three times a day, morning (aerobics), late afternoon (walking in the neighborhood), and evening (on treadmill). If I miss one routine, my penalty is to double my workout in my next round. Just dont make any excuses for skipping.
Change your snacking habits
Salad with a pink lady apple, almonds, sunflower seeds, and avocados (Photo by Assunta Ng)
One of my staff members realized that she likes snacking, she has got to change her habit of eating. The first step is to think about reducing her carbohydrate intake.
In the past, potato chips were one of her favorite snacks. No wonder PepsiCo sales have soared in potato chips, tortilla, Cheetos and Doritos. Not only are chips unhealthy, they have tons of calories, fat, and sodium. The food companies make chips addictive. I dont know exactly what ingredients they put in the chips, they definitely stimulate and manipulate your taste buds. After you eat one, you want to swallow a whole bunch in your mouth. You are not only hooked, you are being tricked! So dont get started on those unhealthy snacks because chances are, itll be challenging to stop.
To replace chips, she buys healthy nuts, such as walnuts, almonds, cashews, and pecans. Look for the unsalted ones. It tastes great, especially the roasted yet unsalted nuts. You can eat a big chunk and never have to worry about getting fat. Nuts contain antioxidants.
Rewind my brain
I am not a saint. Yes, I love all those goodies, such as chips, bacon, and double chocolate ice cream with cookie dough! Whats my secret to resisting temptation?
I rewind my brain to enjoy eating healthy stuff and only crave fattening foods once every two months or longer. I have taught myself to embrace foods that I actually hated before. They have won me over by their nutritional value, and thankfully I have developed a taste for them.
Envision your skinny self after you succeed in making those changes, reinforcing those happy emotions in your head when you succeed.
Alcohol harms your body
Not too long ago, a study said moderate drinking is good for your health. Baloney! On July 14, a New York Times article said even moderation consumption of alcohol is not good for our bodies. Alcohol is high in calories and raises the risk of some cancers.
I have seen what it did to my parents brains. They couldnt even do simple chores like buying something on the phone when they were 70 years old.
I was raised around booze and smoke. My aunt, who lived with us when I was a child, was a chain smoker. My parents were heavy drinkers, not beers and wines, but hard liquor.
Drinking was a status symbol and lifestyle choice. When their peer group indulged themselves in expensive cognac, it was hard for my parents to say no. After I graduated from high school, my stepfather invited me to join them drinking. He told my husband who doesnt drink, You dont know how to enjoy life.
Knowledge trumps over temptations
So what kept me from drinking?
When I was in my 30s and 40s, I enjoyed a glass of champagne or dessert wine occasionally with my friends. But strong liquor tastes like bitter medicine to me. I used to think, Why do people drink this when it doesnt even taste good? Drinking is more fun with company. My husband doesnt drink, and I never liked to drink by myself. After a while, my body developed a violent reaction when I sipped alcohol.
Another reason for me to abstain is I have been studying many health issues, including how alcohol can damage our brain cells. I learned about brain health and the right foods for our brain. The wine in my kitchen is for cooking only. Knowledge convinced me to give up alcohol, and I am thankful.
Food as therapy
Understand how different foods affect your body. Choosing the right foods can control your weight gain, and build up your muscles and strength. It is also effective in preventing pain and diseases.
Besides pleasure, I look for foods which can give me what my body needs, such as fiber, good fats, proteins, and carbohydrates. Vegetables and fruits provide a great source of fiber. I love the natural sweetness of root vegetables, such as sweet potatoes and purple yams. They are good carbohydrates filling and satisfying. Since I haveosteoporosis, I make a lot of soups with fish, chicken, and pig bones for calcium.
If you have high blood pressure, you shouldnt eat a lot of beef and rich foods. Also, meats are harder to digest than vegetables. My blood pressure has been normal for the last two decades, and I can afford to eat more meat. Thanks, but no thanks. I can go for days without eating meat and not feel deprived. Yet, I cant survive without vegetables for one day.
My lunch is often a salad, with a pink lady apple, almonds, sunflower seeds, and avocados. With a few drops of lemon and extra virgin olive oil, and Miracle Whip, the salad tastes divine.
Kids dont like vegetables?
Many kids hate vegetables. Their parents have to entice their kids with all kinds of incentives just to get them to take a bite or two. I never had that problem when I raised my two boys at home. They love vegetables, even at a young age. What I did was simple. When they were little, I just told them vegetables were delicious. If they didnt want them, I would have them all to myself so I had less competition. It worked. Seriously, I could eat a whole plate of vegetables just by myself. The fact is, my kids love my cooking. They eat everything I cook.
So make your healthy food delicious so you and your family want to eat it and not go to the fridge right after dinner.
Hide with other foods
A long time ago, my relative hated garlic and scallions. But his family loved them. So his family hid those ingredients by cooking them altogether and dispensed them later when they served the entree. My relative didnt know that he has been fooled all these years.
Take foods in pill form
I also cook ingredients which boost the immune system, such as garlic, onions, and ginger. What to do for those who dont like garlic? Turmeric fights inflammation. Some people are not used to it.
Did you know that there are turmeric and garlic pills you can get at health food stores and Amazon? There are all kinds of supplements containing onion, mushroom, ginseng, goji berries, broccoli, cranberry, green superfoods, and even apple cider vinegar. Just go online, and you will discover all kinds of capsules to suit your needs.
Exercise at home
During the stay-at-home order, exercise was high on my priority list. You cant lose weight without working out. I exercise not because I want to lose any pounds, I just want to stay fit mentally and physically. Exercising can improve your brain and fight aging.
Most folks make the mistake of sitting too long at their computer, staring at their iPhone or watching television. The rule of thumb is to get up every half hour. For me, its every hour when I write. I usually drink water instead of eating during my breaks. The more liquid you drink, the better it is for your body.
So dont wait, start your health plan to begin losing weight today.
Assunta can be reached atassunta@nwasianweekly.com.
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An unexpected gain during the coronavirus pandemic - Northwest Asian Weekly
People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one's health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:
Beware of the Crash DietsMost people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.
Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.
However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.
Eat ProperlyOne may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet. It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.
Pump Up lean Muscle MassMuscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.
Engaging in AerobicsAerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.
Extra "Push"Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra "push", one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.
On Taking Diet PillsOver-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.
Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, "no pain, no gain." Besides fat, what has one got to lose anyway?
Author's Bio:
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How to Lose Weight Effectively and Safely
