Tag Archive for: Weight Loss

Reality of Weight loss Products

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According to world health organization more than 1 billion people worldwide are obese. Internationally a BMI (Body mass index) over 25 kg/ m2 is considered as overweight. In India 135 million people are obese; according to National Family Health Survey data nearly one in every four person is overweight in India. In India BMI between 18.0 to 22.9 kg/ m2 is normal, 23.0 to 24.9 kg/m2 is overweight and more than 25 kg/m2 is obese. In simple words obesity is the excess amount of fat cells in body. It is classified as a disease by WHO which affect almost all organs in body such as Heart, Brain, Lungs, Reproductive system etc, and also the cause of many health issues like hypertension, stroke, type 2 diabetes, cancer and depression etc. At the present time everyone is aware of the side effect of overweight want to be fit and look beautiful but most of the people don’t have enough time for exercise and don’t want to go through the long process. They want easy way and magical pill which will make them slim overnight and many pharmaceutical companies and nutraceutical companies are taking advantage of their thinking by machining several weight loss products.

Fat  Burner Gel to slim down fast, wear patches and lose 5 kg in a  week, take tablet twice a day and lose 10 kg in one month even without diet and work out and lose it fast, lose it forever , fat freezing belt, slimming oils, Ayurvedic slimming juice, etc. etc. etc.  These types of advertisements are seen everywhere on social networking sites, newspapers, magazines and T.V. nowadays. What are these products efficacy rate, what are side effects, no products making company tell us. They claims 100% guarantee and targets obese people. These products efficacy rate is very low around 2-5% and side effects on health are more.

Most of the products available in market contain Garcinia Cambogia extract, Green coffee bean, Green tea.

Garcinia Combogia:  The active ingredient in this is hydroxicitric acid , which blocks the formation of fat in body add reduces the appetite. But still it is not very effective in weight loss and its long term effect may cause hepatotoxicity or liver impairment, and different kind of deficiencies in body which is very harmful for health.

Green tea and Green coffee bean: The active ingredients in these are caffeine, which make us feel full.  Green tea is good for its antioxidant contents and green coffee is also good in high blood pressure but should be taken in a limited amount. But weight loss effects these are not same in all individuals. Excess amount of caffeine may cause addiction, sleep disturbances, increases heat in body and lead to hair fall and greying hair, also drain out calcium from bones. All these  weight loss products available in market are very costly with very low or no effects so why do we purchase these products from market we can take normal coffee  or normal green tea one or two times a day that will show the same effect on low price.

Apple cider vinegar: Nowadays some companies are also claiming that apple cider vinegar is helpful in weight loss, it burns fat, increases metabolism and suppresses appetite. Here is also same effect is not certain and after all it’s an acid so prolonged effect may lead to tooth decay, digestive system related problems, weak bones. We can take lemon water with honey instead. Except these there are also contain different kind of slimming oils, slimming shake, slimming juice which also contain different additives, artificial sweeteners, flavouring  agent etc. which are not good for health.

People should be beware from these products and these companies who shows attractive adds with claim of “Lose for forever”, ‘’once gone not again” etc. and earn their profit. Everyone has different body type and different cause of obesity or overweight. Before starting any medicine or any diet plane for weight loss we should consult a specialist and find its root cause, it may be due to hormonal imbalance, regular consumption of fast food and junk food, an inactive life style, medications, genetic etc. The most important thing is a healthy body and mind instead of lean body for this one have to do moderate exercises or dance or any physical activity, follow a healthy diet means diet which consist all kind of nutrient required to our body and adopt a healthy life style.

How To Become Better With Health In 10 Minutes

Normal Weight Loss Per Month

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Promises from supplements or magazine articles that claim you can lose 20 or more pounds per month aren’t promoting “normal” weight loss. When it comes to weight loss, however, the term “normal” is truly relative. Everyone loses weight at a different rate, depending on a multitude of factors — including gender, age and size. Two pounds a week, or about 8 pounds a month, might be normal for a larger man, but a small, older woman might find that 2 pounds a month is normal for her. As you start your weight loss journey, you’ll learn what’s “normal” for you, based on your activity level and lifestyle.

How Weight Loss Happens

Changes in your weight occur when you upset the caloric energy balance equation. If you consume 3,500 more calories daily than you burn, then you gain a pound of fat. If you consume 3,500 fewer calories daily than you burn, then you lose a pound. The Centers for Disease Control and Prevention recommends that you aim for no more than a 3,500- to 7,000-calorie deficit a week to result in a “safe” and “sustainable” rate of loss of about 4 to 8 pounds a month.

However, this rate may be too aggressive if you don’t burn a lot of calories every day. A mostly sedentary woman over 50 only burns an average of 1,600 calories a day. She can’t trim 500 calories without dropping to a diet that consists of fewer than 1,200 calories, which could leave her nutritionally deficient. If she’s not willing to burn 100 calories through daily exercise to get the 500-calorie daily deficit needed to burn a pound a week, an aggressive weight-loss rate for her would be about 3.4 pounds a month. A more “normal,” manageable goal might be closer to 1.5 to 2 pounds a month, as this requires that she only trim 175 to 250 calories a day.

Factors Affecting “Normal” Weight Loss Per Month

Numerous factors affect how fast a normal rate of weight loss is for you. Men — especially when they first start making better dietary choices and exercising more — tend to lose weight faster than women because of hormonal differences and because they have greater amounts of lean muscle mass. Because men also tend to burn more calories daily — because they’re larger — it’s easier for them to create a calorie deficit.

The natural loss of lean muscle begins in your 40s and accelerates after you reach 50. While exercise and quality nutrition can mitigate the loss, some loss is inevitable. A normal weight-loss rate of 4 to 8 pounds a month is probably easier to achieve when you’re in your 20s and 30s, but this rate may slow to 2 to 3 pounds a month later in life.

For some people, too, creating a 500- to 1,000-calorie deficit daily may be just too difficult to maintain, and it could lead to long-term weight-loss failure. If you’re particularly active, you may need more calories to support your lifestyle, but if you trim too many calories and try to move more, this could leave you fatigued, irritable and starving. Instead, you might aim for a 2- to 3-pound weight loss a month, if that amount feels more normal — and doable — to you.

Where You Are in Your Diet Plan

If you begin a weight-loss program that consists of drastic changes, then you might find weight loss is faster in the first month and then trails off in subsequent months. Initially, your body is losing a good deal of water weight, which can create dramatic numbers on the scale. Getting quick results early on is normal.

Heavier people may also have a more rapid “normal” rate of weight loss. When you have more weight to lose, you need more calories daily to maintain your size. You can create a larger caloric deficit by trimming servings and choosing quality options, without eating too few calories to meet your nutritional needs — and thus — you may lose weight faster.

Weight Loss Comparisons Aren’t Helpful

Of course, you want to be realistic in setting goals for weight loss, so it’s helpful to know that 8 pounds is approximately the greatest amount of weight loss the average person could aim for in a month. Remember, however, that every person’s actual results are unique for that person. This can help keep you from comparing your weight-loss results to your partner’s or your neighbor’s results. If you cut your caloric intake and move more, you’ll lose weight and become healthier.

You may feel as if you’re doing everything right, but you’re not losing a normal amount of weight. Invest in a food scale and a set of measuring cups so you can be certain that your servings are the appropriate size for your caloric intake. People tend to overestimate proper portion sizes. Take note of your intensity when you work out and tune in when you skip a workout. You might be letting yourself have workouts that are too easy or you might skip workouts too often. Weight loss requires commitment and work; you have to find a normal rate for you that also doesn’t burn you out.

How to lose weight without diet or exercise

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If you’re looking to know what you can do to start your weight loss journey in the new year, without changing your diet or exercise habits too much, take a look at these tips.

1. Eat more protein

Eating enough protein is one of the most important things to do when trying to lose weight, says David Stache, nutritionist for leading sports brand Warrior.

“Eating more protein in meals and snacks can satisfy hunger for a longer period of time, as it takes longer to digest, which in turn makes you stay fuller for longer.”

A study from Harvard School of Public Health also shows this, with research suggesting that a high-protein diet keeps you feeling significantly more full throughout the day than one that’s heavy in carbohydrates or fats. While other studies from 2006 prove that those who eat meals high in protein are less likely to feel snackish later on, due to the reduced levels of the ghrelin hormone – otherwise known as the “hunger hormone” – in the body.

And if you are working out, even a little bit, then protein is even more important. “Protein also gives your muscles what they need to recover post-workout, meaning you’re ready to be back in the gym or exercising much sooner,” our expert says.

It’s also easier than ever to get the right amount of protein for your size. And it doesn’t involve eating your own bodyweight in chicken. “You can get protein in various sources, such as protein snacks, like the Warrior RAW or Warrior CRUNCH flapjacks and bars that include high-quality milk 20g protein and have low sugar levels, but still taste delicious so you don’t have to feel like you are depriving yourself.”

“While going on a strict diet or constantly exercising are many people’s initial ‘go-to’ methods for weight loss, sustainable results can be achieved in far better and healthier ways,” Nutritionist David adds.

2. Don’t buy sugary foods

If you’re looking to lose weight without making major lifestyle changes, one of the best things you can do is reduce your sugar intake.

As David says, “Reducing sugar intake, exercising 4-5 times per week and introducing more protein can all be effective methods to help with weight loss.”

And there’s one sure-fire way to reduce sugar intake that works every time: don’t buy sugary foods on your weekly shop. A 2016 study found this to be one of the most effective ways to reduce the consumption of high-sugar foods as they concluded that if high calorie foods are more visible in the house, then residents are likely to weigh more than those who only have a bowl of fruit in sight.

However, there’s also evidence that says giving up sugar cold-turkey won’t work. As one study from Princeton University suggests, over time, intermittent sugar consumption is capable of producing a “dependency”, behaviour and neuro-chemical changes not dissimilar to substance abuse. It’s important to learn how to quit sugar slowly, choosing to substitute favourite snacks and drinks with healthy alternatives that produce the same effect.

3. Eat fibre-rich foods

Similar to eating more protein, a high-fibre diet has proven links to satiety and helping you feel fuller for longer.

One study looked at the properties of oats, a high-fibre food, and found that this classic breakfast staple helps to release satiety hormones that stimulate the release of peptides involved in regulating appetite. Whether eaten as part of a meal or included as an extract, the study found that oats have an overwhelmingly positive effect on reducing appetite over a few hours.

And along with its ability to help improve digestion, fibre has been proven to lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Foods that are typically high in fibre include:

  • Beans
  • Lentils
  • Popcorn
  • Berries
  • Avocado
  • Whole grains
  • Apples
  • Dried fruit
  • Potatoes
  • Nuts

Some studies also show that a particular type of fibre, called viscous fibre, is useful for those trying to lose weight. One study, published in the American Journal of the College of Nutrition, shows that it not only increases fullness but reduces food intake in the hours after consumption.

4. Cook more meals at home

Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.

Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and it gives people the chance to incorporate more vegetables and natural ingredients in their diet.

“This cuts out a lot of trans fats, preservatives and other unhealthy ingredients that are contained in processed foods,” he says. “Enjoying a meal that you have cooked from scratch can also make you feel a sense of accomplishment. This can boost your mental health and encourage you to exercise more frequently too, which is one of the most obvious ways to lose weight.”

5. Fix your sleep schedule

Three lockdowns and multiple disruptions to daily life later, it’s easy to see why some of us have been experiencing a serious lack of sleep. But if you’re looking to lose weight without diet or exercise, learning how to fix your sleep schedule should be a top priority.

“Aiming to enjoy more quality sleep is a realistic and beneficial way to lose weight or avoid weight-gain,” Hussain says. “Research has suggested a link between a lack of sleep and weight gain in people of all ages. This may be due to the duration of sleep affecting ghrelin and leptin levels; these are the hormones that regulate hunger. If you feel tired, you are also less likely to exercise, which can contribute to weight gain.”

He suggests setting up a consistent bedtime and wake-up time can help people get back into healthier habits. This is because it gets the body back into the routine of feeling tired and awake at the same time every day.

“This allows you to enjoy a longer and better-quality sleep each night, which will help to keep your hunger hormones in balance.”

“Not only that,” he adds, “You will be more inclined to exercise regularly because you’ll have the energy to do so.”

How Does Fast Metabolism Help Us Lose Weight? Here’s How You Can Fasten Yours

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How is fast metabolism linked to weight loss? Here’s everything you need to know.

What is metabolism?

Metabolism is a process under which our bodies convert our food into energy. A fast metabolism refers to our bodies’ ability to complete this task faster. Our metabolism aids various functions in our bodies such as digesting food, breathing, growing cells, circulating blood, repairing cells, managing hormones, managing body temperature, etc.

Why is fast metabolism important for weight loss?

Metabolism is one of the most discussed factors when trying to lose weight. Most people who are naturally leaner are equated to have a fast metabolism. A fast metabolism helps fasten the process of burning calories.

Essentially, burning more calories than you consume results in weight loss. Fast metabolism helps burn more calories in the same amount of time if compared to someone who has a slower metabolism.

There are 3 kinds of metabolisms that occur in our bodies. These 3 kinds are responsible for generating three different kinds of bodily functions. Here are the 3 kinds:

1. The energy required by the body to practice basic functions while resting known as basal metabolism.

2. The energy required to break down the food we consume

3. The energy required when we perform physical activitie

Our basal metabolism takes up most of our energy. Increasing this metabolic rate can help fatten weight loss.

How can I fasten my metabolism?

There are various lifestyle choices that influence your metabolic rate. While some habits can slowdown metabolism, some simple lifestyle changes can help fasten it. Here are some ways through which you can boost your metabolism.

8 ways in which you can fasten your metabolism:

1. Try HIIT

Pushing your limits when working out can help you burn energy faster. HIIT and other fast-paced exercises might help our bodies burn calories even hours after the workout.

2. Get proper sleep

Lack of proper sleep has been proven to slowdown metabolism. Proper sleep can help maintain healthy metabolic rate.

3. Focus on muscle building

As discussed, we burn most of our calories at the basal metabolism. For every kilogram of muscle, our bodies need to burn approximately 12 calories daily to manage itself. Weight training can help you build muscle.

4. Have caffeine

High-caffeine drinks help fasten metabolism and help boost energy levels. Black coffee and green tea may be beneficial for you if you are trying to lose weight.

5. Increase protein intake

Protein is encouraged for most diets that focus on reducing weight. This is the case as our body requires more energy to burn protein that it needs when burning carbs or fats. Protein-rich foods fasten metabolism.

6. Drink more water

Lack of water in our system can servile slowdown our metabolism. To maintain and fatten our metabolism, we must consume about 3-4 litres of water daily.

7. Eat less, more often

In order to boost your metabolism, you must consume multiple small portions of foods throughout the day. Eating 2-3 large meals through the day can slowdown metabolism.

8. Eat spicy foods

Spicy foods are abundant in components that trigger our metabolic rate. However, eating spicy foods does not fasten metabolism permanently. The fast metabolism is a temporary response to the chemicals found in spicy foods.

Does fast metabolism equate healthy weight?

A fast metabolism can aid and fasten weight loss. However, various other factors influence your weight loss. A fast metabolism cannot single-handedly help you lose all your weight. As discussed, in order to lose weight, one must consume lesser calories than they are burning. Hence, consuming more calories because you have fast metabolism would not result in weight loss.

Along with trying to boost your metabolism, you must also be watchful of your overall diet and make sure you exercise regularly. A fast metabolism can aid weight loss but it would require you to make healthy and significant changes to your lifestyle.

10 Mistakes That Are Slowing Your Weight Loss Journey

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Here are common mistakes people make when trying to lose weight.

Losing weight takes a lot of effort and willpower. While on a weight loss journey we are exposed to all kinds of weight loss tips. It can be tough to figure out which suggestions are actually helpful. We often make mistakes that may be doing more harm than good.

10 Mistakes you are making that are slowing down your weight loss:

1. Stressing

One of the most neglected causes of weight gain is stress. Experiencing uncomfortable moods can affect your metabolism and may even cause you to overeat. Besides usual stress, trying to lose weight may also cause stress. Your relationship with yourself and your moods have a bigger impact on your weight than you may think.

2. Skipping meals

What times of the day we eat also has a huge impact on our weight. In order to achieve a calorie-deficit diet, one might resort to skipping meals. This can make your weight loss slow down significantly. It not only makes you overeat when you do eat but it also slows down your metabolism.

3. Cutting out fibre

Many weight-loss diets encourage you to cut out ‘carbs’. Most foods rich in carbs are rich in fibre. Fibre may be advertised as useless but that is incorrect. It is extremely important for the healthy working of our digestive system. It also helps us feel fuller for longer. Go for healthy and less processed fibre-rich foods such as whole grains, fruits, and vegetables.

4. Not eating enough protein

When trying to lose weight, we assume that a high-protein diet is only required if we are going to the gym. Although a protein-rich diet is necessary if going to the gym, it is also encouraged for all other kinds of weight loss journeys. Protein provides us with energy, boosts metabolism, betters our muscles’ health, and so on.

5. Being inconsistent

Be it our diet or workout routine, inconsistency instantly affects our weight. Lack of proper routine can leave the body confused. It is important to follow a proper routine. Plan out your routine for the week in advance which may help you to stay motivated.

6. Not researching enough

Lack of proper research might drive you to make decisions that may be causing more harm to your body than good. Lack of proper guidance and research can cause health complications. It is ideal to seek reliable guidance when going on a weight loss journey.

7. Eating packed ‘healthy’ foods

As the awareness of eating healthy increases, so does the availability of ready-to-eat healthy foods. Healthy packed foods are low-calorie and diet-friendly. However, do make them ready-to-eat and storable, there are packed with various preservatives, sugar, sodium, and other components that might be unfit and unhealthy.

8. Not drinking enough water

Our body often confuses dehydration and hunger. The feeling of thirst is often confused with being hungry. This causes unnecessary eating. However, drinking ample water can help speed up your weight loss journey. Water boosts metabolism, energy levels, muscle health, blood flow, and many other factors.

9. Focusing on just exercising

One may equate extensive exercising to being enough to lose weight but that is incorrect. In order to lose weight, you must be mindful of your lifestyle, what you eat and how much you exercise. Over-exercising cannot excuse an unhealthy and high-calorie diet. Your body needs healthy food to lose weight and also gain enough energy to exercise.

10. Not sleeping enough

As discussed above, our lifestyle has a huge role to play in our weight loss journey. Lack of sleep can reduce your productivity and energy levels while working out. A poor sleep cycle can make it hard for you to stay motivated. You are encouraged to get at least 7-8 hours of undisturbed sleep daily.

In conclusion, eating less and exercising more is not as easy as you may think. Our bodies are extremely complicated and intricate and so are working on it. A lack of proper or reliable tips can make losing weight harder. It is important to do your research before going ahead with a suggestion. We also encourage you to speak to an expert so you are following the correct way to lose weight.