Type 2 Diabetes – How to Lose Belly Fat

If you are like many people, then you probably believe you have belly fat to lose. Even if you are not overweight, there is a good chance you have some extra fat gathered around your abdominal area. And central obesity or “belly fat” is one of the factors present in people diagnosed with Type 2 diabetes.

How much effort you will need to lose your belly fat will depend on how much you have in the first place. Sounds simple enough! The issue, however, is many of us tend to underestimate how much fat we have around our waist. Unless you are experienced at weight loss or knowledgeable about how the body stores fat, it will be normal to think you only have a “few” pounds to shed. In short, you should not trust your estimates. Trust your progress instead because as the fat melts away, you will begin to see what your physique looks like without an extra layer of adipose tissue.

Let us move on to how to lose belly fat. Be careful about believing the mistaken notion belly fat can be rid of with more core workouts at the gym. As useful as abdominal exercises can be, they are not the way to lose belly fat. Why? Because fat loss can only happen through weight loss. If you have lost weight before, then you know you can not choose which areas of your body lose weight first. How your body shares fat is dependent on genetic factors and your sex, and only the influence of the latter can be reasonably predicted …

  1. Males store most of their fat around their waist.
  2. Females are more likely to store fat around the entire body, with emphasis on their hips.

No matter how much your body differs or deviates from the norm, it is guaranteed you do not like belly fat. From a health standpoint, it is not beneficial to sustain it, so you should have an even greater incentive to get rid of it.

If abdominal workouts are not the answer, what is the solution? A “proper” weight loss plan is the best way to lose fat. Losing fat should be your number one objective. Losing belly fat follows weight loss. All it takes as well as the correct execution is patience.

If you did not already know it, eating the “right” amount of calories is the essential recipe for weight loss. Whether you are counting calories or not, you must be consuming fewer calories than your body expends. A quality diet and a physically active lifestyle can all but guarantee your body to be in a fat-burning state.

In your case, losing fat around your abdominal area may happen relatively quickly, or it may be the last area where you see progress. If you have fat to lose, it is only going to improve your health and strengthen your well-being if you commit to weight loss. Not to mention obtaining a leaner physique will be a bonus.

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Why Vitamin D Is Important For Your Health And Weight Loss

Vitamin D is produced in your skin when you're exposed to the sun's rays, and it affects your body in various ways. Besides getting Vitamin D from the sun, there are also foods where you can get Vitamin D, and you can always take high-quality supplements to make sure you're getting enough. For those who live in the Northern hemisphere it's essential to supplement especially through the Fall, Winter and early Spring months.

Foods that contain Vitamin D include fatty fish such as tuna, mackerel, and salmon – to name a few. Always be sure to eat wild caught fish as opposed to farmed fish to reduce your toxin exposure. Other sources are free-range eggs, mushrooms, and a high-quality cod liver oil supplement.

Vitamin D helps with the absorption of calcium in our bodies. Because of this, taking in adequate amounts of Vitamin D can help you to build strong, healthy bones. A good amount of calcium is essential for healthy bones, and you need Vitamin D to attain this balance. On top of this, it supports your immune system, which can help you lower your risk of developing illnesses.

Research has also suggested that Vitamin D can help you regulate your mood. So heading out into the sun each day could help keep the blues at bay and boost your mood on a daily basis. Consistency with supplementation and / or sun exposure is key to feeling the results. Have you ever noticed when the weather is great and you're outside that you just just feel good? Always take precaution with sun exposure though to prevent skin damage.

Vitamin D could assist you with your weight loss efforts. It has the ability to suppress your appetite and help you to lose weight. We know that excessive hunger and cravings can sabotage our efforts so if we feel balanced and calm we can adhere to our weight loss plan. Be sure to track your macro-nutrient take for the day and fill up on high volume foods. Consistency and dedication will get you the results you want.

Check with your medical doctor and consider getting blood work done to test your Vitamin D levels. Your doctor may say your levels are low and not to worry, you can increase them naturally with consistency. Your levels will typically be low depending on where you live in the world or how much clothing covers your skin on a daily basis.

Now you know why Vitamin D is extremely essential – it is your job to go out and make an effort to up your Vitamin D, stock up on wild fatty fish or head outside for a walk in the sun.

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How to Lose Weight Efficiently

Regardless of age, if we are overweight, we want to know ways of losing weight successfully. What may have worked for us once may stop working the older we get. Also, if we have suffered through diet and a heavy exercise time with the success we want to know that when we begin to eat and use regularly, the weight loss will be maintained.

Some tips to help lose weight include;

1. Do not crash diet – It's all about simple lifestyle changes for the better. Try eating smaller meals, trimming off fat while preparing and eating food, snacking on fruit and vegetables, limiting desserts and getting active more. Aiming for a minor reduction in weight, coupled with regular exercise can improve your overall health.

2. Try to eat fish twice a week, especially fatty fish with plenty of omega-3 fatty acids such as salmon, trout or blue eye.

3. Eat foods in all the different colors of the rainbow. This ensures you get as many vitamins and nutrients to fuel your body. And throw out all processed foods and sodas to improve your eating habits. Get this right, and you'll be healthier. Also, fresh fruit, low-fat yogurt, or whole-grain cereal will fill you up longer and take the edge off hunger.

4. Avoid processed foods containing unhealthy trans fat and hydrogenated fats. Food labels will list them as 'partially hydrogenated oil' or 'shortening' and the higher on the list they appear, the greater the quantity.

5. Start a food journal – Keep track of what you eat, so you're aware of how much you're putting into your body. Recognize when you're taking in the major of your calories. Do you eat when you're stressed, or do you celebrate with food? And a diary serves a good reminder of how much you've changed your eating habits over time.

6. Daily Exercise Helps in Weight Loss. When trying to lose weight naturally, one of the best things to do is some exercise every day. If you combine a healthy diet with a half hour to an hour of daily exercise, then you will be well on your way to your goal of weight loss. Some of the best forms of exercise are walking, swimming, bike riding or aerobics. Things like weight training also help make weight loss more efficient.

7. Daily Exercise Helps in Weight Loss.When trying to lose weight naturally, one of the best things to do is some exercise every day. If you combine a healthy diet with a half hour to an hour of daily exercise, then you will be well on your way to your goal of weight loss. Some of the best forms of exercise are walking, swimming, bike riding or aerobics. Things like weight training also help make weight loss more efficient.

8. Make Fiber Part of Your Daily Diet.Another way to lose weight naturally is to eat more foods with fiber. Fiber will help to keep you full longer, and so that means you will eat less at meals, and get fewer calories. Fiber also helps get rid of wastes, so they do not turn into fats that accumulate in the body. Some of the best high fiber foods that are also good for you are whole grains, beans, peas, apples, berries, cabbage, bananas, corn, spinach, and prunes.

So, if you have can not lose weight successfully it may be worth riding your colon of those pesky parasites along with doing exercise and eating more of those foods known for speeding up metabolism.

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Evidence-Based Weight Loss Tips

As far as weight loss is concerned, you may have heard of a lot of myths. As a matter of fact, people get involved in a lot of crazy things without any solid evidence. With research, scientist have discovered many strategies that can help you shed the extra fat.

1. Drink Water, Especially Before Meals

According to some popular claims, drinking water can help you lose weight, which is true. Water boosts your metabolism rate by as much as 30% over the next 1.5 hours. As a result, you burn a lot of calories. According to a study, drinking half a liter of water 30 minutes before a meal helps you consume fewer calories.

2. Eat Eggs For Breakfast

If you eat whole eggs, you will enjoy many benefits and one of these benefits is losing weight. According to some studies, if you replace a grain-based breakfast with fresh eggs, you may consume fewer calories over the following 36 hours. Moreover, your weight will also go down.

3. Drink Coffee

Unlike popular myths, coffee is rich in antioxidants and offers several health benefits. According to research studies, caffeine can boost your metabolism by up to 11%. Moreover, it may burn fat by as much as 29%. So, you may want to have at least one cup of coffee per day.

4. Drink Green Tea

Just like coffee, you may also want to drink green tea as it offers a lot of benefits. As a matter of fact, green tea has a little bit of caffeine as well, but it also contains antioxidants. These antioxidants will help you burn a lot of fat without any trouble. While the evidence is mixed, you can find a lot of studies that show that green tea helps with weight loss.

But make sure you do not drink too many cups of green tea on a daily basis, as caffeine is not good for your health.

5. Cook With Coconut Oil

As far as health goes, coconut oil is a great addition to your diet. Coconut is rich in special fats known as medium chain triglycerides. They are digested differently compared to other fats.

This type of fats can boost your metabolism by as many as 120 calories on a daily basis. Aside from this, this cuts down on your appetite so you can consume fewer calories per day.

Make sure you keep in mind that you do not have to add coconut oil to your existing list of foods for weight. What you need to do is replace your cooking oil with coconut oil for enjoying the health benefits it offers.

So, if you have been trying to read up on some effective ways of losing weight, we suggest that you try out the tips that are given in this article. Following these evidence-based weight loss tips, you will see a great reduction in your fat level in a few weeks. Hopefully, this article helps.

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7 Best Diet Tips Of All Time

If you are trying to lose weight, you may want to be careful when choosing the tips. Do you need to reduce your carbohydrates intake? Should you stop eating dinner? Should you eat once per day? What should you do exactly? Given below are some diet tips that may help you lose weight. Read on to know more.

1. Do not deny your hunger

It's hard to deny hunger. When you are really hungry, keeping away from food is difficult. As a result, you may eat anything that you may come across. In the end, your regret it. What you need to do is plan your meals and snacks so you can eat right. Skipping your meals is not a good idea.

2. Calorie intake

If you intend to lose weight, you may have to set your calorie budget. With this budget, you can develop a healthy diet, which will help you avoid the related frustration. You may want to set your calorie intake based on your age, physical activity and gender, just to name a few factors. This will help you know the number of servings of whole grains, vegetables or fruits you may have.

3. Post-workout

During exercising or other physical activity, most people tend to overestimate the number of calories they burn. Often, the actual calories that they burn are lower than they estimated. As a result, you end up eating more than enough. You should avoid eating a lot after each workout.

4. Eat veggies

In each of your meals, we suggest that you include foods of any of the three colors: green, orange or red. If you focus on these foods, you will not be able to gain a lot of weight in a short period of time. As a matter of fact, colorful veggies and fruits will help you look younger and healthier.

5. One bite

If you reduce just one bite per meal, you may save around 75 calories per day. Based on this estimate, you can lose around 8 pounds in a year. And this will make a significant reduction in your weight bit by bit.

6. Drink lots of water

If you want to keep yourself hydrated, make sure you drink a lot of water on a daily basis. However, the hydration need of each person varies. However, experts recommend that you drink at least 64 ounces of water per day. Eating less than that is not a good habit for your health.

7. Eat less salt

As far as gaining weight is concerned, salt is on top of the list that help you gain weight. On average, you consume twice as much the maximum amount of salt that you should take. Apart from this, salt may make you feel more thirst and hunger. So, make sure you monitor your salt consumption.

So, if you want to maintain a balanced diet in order to lose weight fast, we suggest that you follow the diet tips given in this article. Hopefully, this will help you.

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8 Science-Based Weight Loss Tips

Losing weight is a hard nut to crack, but it is doable. According to new scientific studies, when your body begins losing the extra fat, it tries hard to gain it back. But if you follow the right tips, you can keep your weight under control. Given below are a couple of tips that may work as far as losing weight goes.

Cut out soda

We suggest that you keep all sugary drinks away from you since they do not offer the calories that can help you feel full. As a matter of fact, the sugar may cause your body to gain more belly fat.

Do not focus on calories

Unlike the popular practice, you may not want to focus on the calories alone. The reason is that this approach does not care about how foods may make a change in your metabolism and hormones. What you need to do is give more importance to the quality of food.

You may want to adopt a healthy diet and get involved in some physical activity as well. For instance, you may want to exercise on a daily basis.

Adjust your goal

You may want to aim at achieving and improving health to gain weight. As a matter of fact, you may not want to get the ideal weight as it is not possible for everyone.

Commit to change

You may need to change your mindset as well. And you should be willing to change the way you live. Many treatments may help you reduce your weight without a lot of effort on your part, but the treatments will not help you maintain your weight over the long haul.

Eat delicious food

Actually, you have to have a program that may satisfy your hunger. You do not have to consider it a diet either. If you keep yourself hungry, your willpower will go down. Therefore, the majority of hunger diets tend to fail.

Get support

If you can not make big changes in the start, do not worry. You may want to make small changes and then stick to them.

Get educated

It's not bad choices that should be blamed. Actually, it is the unhealthy food environment where you tend to gain too many calories. If you can not change the environment, we suggest that you raise your awareness of the calories that you may consume. For instance, you may want to limit your consumption of sweets, drinks and other foods that are rich in calories.

Be Moderate

You can have almost anything that you may want, but make sure that the portion size is not big. For instance, you may want not want to have dinner on a dinner plate. Instead, you should use a salad plate to make your portion size smaller.

So, if you have been looking for a few science-based weight loss tips, we suggest that you try out the tips given in this article. This way you will be able to follow your new diet plant without any worries. Hope this will help you a lot.

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6 Quick Weight Loss Tips

Are you trying to shed weight? If you ask dietitians, they will give you many weight loss tips to help you achieve your goal. Given below are some of their tips that you can put to practice to shed those extra pounds and look slimmer. Read on to know more.


Giving up because of hunger is not a good idea. Hunger is a reason some people avoid sticking to a diet plan. What happens is that when you feel hungry, the fat cells in your body emit hunger hormones. As a result, your appetite goes up. You may want to opt for a higher-protein and lower carb diet plan in order to control your appetite and hunger.


You may want to leave the bad carbohydrates and choose the high quality ones. As a matter of fact, it's even better if you eat a diet that is rich in fiber. Actually, fiber will help you control your blood sugar level and cholesterol in addition to help you prevent a lot of heart diseases. Foods that are heavy with fiber include veggies, legumes, spinach squash, apples, oranges, berries and pears, to name a few.

Healthy behaviors

You may want focus on eating healthy foods. You should consider your portion sizes and exercise on a regular basis. Aside from this, you need to make some behavioral changes as well. Instead of trying to lose two kilos per week, you may want to go for mini goals, such as eating just one cup of vegetables at dinner. Moreover, you should track your lifestyle changes, exercise, food and weight.


There is no single weight loss approach that may work for everyone. However, plant foods have to be the base of every diet. You may want to eat a lot of non-starchy veggies, such as bok choy, kale, cauliflower, broccoli and fruits, such as pears, apples and berries.

Moreover, plant-based foods have a lot of minerals, vitamins, and phytonutrients that can support the cells in your body and reduce inflammation. Moreover, they offer water and fiber so you feel fuller.

Off-limits foods

Instead of avoiding some foods for good, you may want to choose the right portions. If you set the portion sizes in addition to following a healthy exercise approach, you may be able to lose a lot of weight.

Calories spending

Not all calories are the same. If your diet is composed of sugar, fats, and salt, you may crave for high-calorie foods that may not offer the required nutritional value. As a result, you may lose your ability to lose weight. You may want to go for foods that have a lot of fiber, healthy fats and protein.

So, if you have been looking for some great weight loss tips, we suggest that you check out the 6 tips that this article talks about. Within a few of following these tips, you will see a noticeable reduction in your weight. If you keep trying, the results will be quite impressive.

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5 Everyday Things To Lose Weight That’s Proven

5 Simple Things To Lose Weight.

1) Drink water before meals

Drinking water … Yes we know, drinking water sounds way to easy but drinking water actually increases your metabolism for a period of 1-2 hours after drinking it. Not to mention drinking water will fill your tummy a little and stop you from over eating. Studies show drinking about a liter of water before meals helps dieters lose 44% more weight.

2) Coconut oil is your friend

Coconut oil is probably a new thing for you, but do not worry it's your friend I promise. Coconut oil is high in medium chain triglycerides which are metabolized a lot differently than other fats we eat. Medium chain triglycerides have been shown to boost metabolism by 120 calories per day and in turn helps you keep that caloric in take down.

3) Do not buy sweets for your home

This sounds so easy that it's almost stupid, I was told. But you will be amazed at the amount of times you sneak a cookie here or a piece of candy there. The less sweets you have in the house, the less likely you are to go out your way to get some. Sugar is a big factor is keeping the weight off so do not tempt yourself with your favorite candy's just drawer away.

4) Eat eggs or protein for breakfast

Eating eggs and protein have a lot of upside not only limited to losing weight but helping your body get and stay nice and toned. Just eat 1-2 eggs for breakfast studies show if you replace a grain-based breakfast with eggs you eat fewer calories over the next 36 hours. Oh, if you can not eat eggs do not worry you can use another sort of protein.

5) Drink Matcha Green Tea

Matcha Green Tea has a list of health benefits from boosting your energy level to increasing your metabolism. The antioxidants in matcha green tea actually act to block the absorption of fat cells in your body. But do not worry it will not block all the fat, you need some fat to maintain a healthy balance. Also the antioxidants in matcha help you maintain a high energy level which in turn helps burn fat and calories that you are consuming throughout the day.

Well I hope this article will help you make some small changes, to reach your weight loss goal. Remember it's not how you start your journey, but all about how you finish it.

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Heading For Carbohydrate Rehab

I have been successfully living a low carb high fat lifestyle for the past 18 months. But recently I took a two week holiday into carb paradise, or hell hanging on your opinion.

The problem with being on any program for a long time is that you start to forget about the benefits. So after a couple of days of reasonably successful resistance I gave into the lure of a high carb diet.

Rather than see it as a failure I decided to test the effect it would have on me. I ate pasta, rice, potatoes and I have to admit to chocolate éclair's, Belgium chocolate and various pastries.

It was a test after all so I felt a responsibility to do it properly. I felt kind of bad and at times I even asked my belief in the low carb lifestyle. But I set an end date, which was when my flight arrived home, and I took careful notes on how I felt.

So what happened?

Firstly I got a cold, my first in 18 months, could have been a coincidence, but then again!

I was not doing my normal mount of exercise, but in spite of that my knee pain was at times worse than when I am training hard.

My scalp became itchy and flaky. Sorry but full disclosure is required, and importantly I felt emotionally flat.

My wife even commented that I did not seem my usual smiling self. This was strange, but in spite of having a fun holiday in great locations, I did feel kind of flat.

I have been back for four days now and I am having to fight off my sugar cravings. I know they will go in another few days but its very annoying.

So that was just two weeks back on the carbs, and to me the effect was substantial, but more importantly it confirmed my belief in eating low carb.I see the two weeks as very tasty, but this experiment has deepened my beliefs in eating a low carb diet.

Everyone will have their own experience when they cut out sugars, grains and processed foods from their diet. Each of us is an experiment of one.

You may not like the idea of ​​quitting sugar but the benefits are substantial for your short-term health, but even more importantly for the long run.

Maybe I will cut loose in another couple of years, but next time I think I will just cheat a little.

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How To Make Healthy Decisions When Eating Out

It's one thing to eat healthy at home when you're in control of what's available – but eating out while traveling can sometimes put a strain on our healthy eating habits. Travel and meals out are a part of life – and quite enjoyable, do not you think? So feeling confident and comfortable with making healthy choices with the options you're given is an important part of continuing your healthy lifestyle.

The holidays are only a few months away, where your calendar will be overflowing with holiday parties. Therefore, now is the time to get this under wraps so you can sail right into the holiday season confident that you will not enter the new year with any un-welcomed extra pounds!

Here are a few simple tips you can take with you wherever you go …

Do not be afraid to ask. If you're having difficulty finding something healthy on a menu, do not be afraid to ask for a modification. For example, if you're at an Italian restaurant with a menu full of pasta dishes – consider substituting the pasta for broccoli or spinach. You still get the toppings and sauce, but without the plate full of extra carbs. The dish still tastes just as great!

Avoid drinking your calories. This goes for anytime, but an incredibly simple way to make a small healthy shift is to choose water. It's clearly the healthiest choice, but this does not mean you can not enjoy a green tea or the occasional glass of red wine along your water. Balance is everything, but water is the top priority.

Prepare yourself before going out. Deciding which of the meals on the menu are both tasty and healthy can be time-consuming and not the kind of task you want to do while you're in the restaurant. It can be smart to look at the menu of the restaurant before hand, which can usually be found on their website. From the comfort of your own home, you can research which of the meals is the healthiest, and you'll be ready to order when you get there without studying the menu for ten minutes!

Another of my favorite tips is ordering an appetizer as my meal with a side salad. The amount of food you get with an appetizer and a small side salad is usually just the right amount – unlike the over-sized portions often found on the entrée menu.

So, as you can see, these are simple hacks that can make a difference in the quality of food you eat while eating out. With healthy restaurants popping up everywhere, it becomes easier and easier to find healthy options while eating out, so take advantage of that and you'll feel better for it too.

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The Most Inspiring and Real-Life Weight Loss Success Story

I am slimmer, I am smarter and I am happier and here is my weight loss success story! Most of us go on a strict diet in hopes of becoming slimmer. These foods have less calories, more fiber content and are good to the body. However, if they are the backbone of my food supply, you will gain weight immediately after you end the diet. And we all know no one can go on dieting forever.

1. Treat the psyche:

My weight loss success story begins with the psychological aspect of helping reduce weight. It's important to let go of things. Moreover, I found time for myself. Go for renovation that will pacify you, I chose a hobby that calmed my nerves and a relaxation routine that made life easier. Yoga helped me to pacify my tensed body and my happy dance class where I could let myself go free and wild. (Well, not too wild).

2. Calories are criminals:

If you want to be healthy and simultaneously maintain a slim figure, you need to control the calorie intake. Comparable are the predecessors of burning off body fat. I reduced pasta and white bread from my diet and added a large dose of vegetables and fruits. Nonetheless, whole wheat grains were good to my body as well. Flax seeds are very operative in helping the digestive system, so they were a must on my food list. I kept eating at regular intervals; did not eat two-three large meals. As an alternative, I went for smaller meals from time to time. And I never forgot the prominence of morning breakfast.

3. No sugar please:

This may be a tough job for people who live on sweets. My weight loss success story has an explanation again. I used artificial sweeteners instead of real sugar. The taste remained just as good, but the calories are extremely less. This does not only apply to food, but can work in baking and drinks as well. Honey is a delightful substitute; hale and hearty and delicious.

4. Too much salt:

You probably have too much salt in your food, just like I did. More the sodium in your body, the more you long for drinks. And there you have it; large ingestion of sugary beverages. The answer to all my questions lay in a simple statement: You can do anything if you have the willpower to do it. I reduced salt in all the food I made, as well as the sugar in my drinking practices.

5. The drink of life:

Water is an obligation. It helped my body in losing all the destructive toxins that depressed my metabolism to its indolent state. Not to mention, it kept my body hydrated. We frequently link fat deposition to food consumption. Drinks are as many criminals as is food. Sodas and soft drinks are typically carbonated and have more than 150-300 calories per dose. If you think you're cheating fat by taking more beverages like sodas? You're mistaken, and the jokes on you once more. This weight loss success story just gets better!

6. Work it out:

I hate the gym. But that's the finest place that assisted me to lose that tummy plumpness. If you're reimbursing for the gym, let it pay you back by getting free from that fat. I made sure I talked to my fitness instructor because tummy toning is not done by crunches or dumbbells but by supplementary exercise schedules. Some of those exercises include running, jogging and knee ups. They helped to keep my tummy in character and made my limbs stouter. Took a shot at squats as well and it toned my thighs pleasantly.

Your body is a gift to you. It describes time and endeavor. Go out there and show off that gorgeous body to the world, but I hope that you take inspiration from my weight loss success story because I was a hefty 80kg who is now down to a beautiful and healthy 55kg in no time!

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Secrets of Long Term Weight Control

1. Low-calorie portion controlled diet : Successful weight loss maintainers continue to act like recently successful weight losers for many years after weight loss. They do not believe in a transient change but a lasting change in lifestyle and dietary habits. We typically ask our patients to limit their carbohydrates intake during the daytime and eat between 1200 and 2000 calories each day. We have them weigh in once a week to make sure that their calorie / carbohydrate intake is not causing weight regain. Often meal replacements are used to substitute for meals so there is fewer stimuli to eat more types of / quantities of foods and a known carbohydrate / caloric intake is utilized. Diets that typically vary more lead to weight regain whereas diets that are simplified and restricted to less food types lead to improved weight loss and weight maintenance. The National Weight Control Registry has indicated that people who keep 30 pounds or more off for six years typically have an average intake of 1400 cal. Obviously people with more muscle mass can eat more in this typically refer to men. Women, typically have less muscle mass and as result need to have less caloric intake.

2. Exercise: Exercise can be as simple as 3 1/2 hours per week or 2800 calories per week of physical activity. Patients who tend to keep weight off average 2500 calories per week for women and 3300 calories per week for men. Also limiting TV viewing time and limiting eating out to less than once a week seems to be beneficial. The average American male watches 29 hours per week of television in the average American female watches 34 hours per week of television. There is a 25% risk of obesity for each two-hour block of sedentary activity done each day. Therefore it is important to get up and move. Body movement burns energy due to skeletal muscle use and it maintains physical fitness and decreases the risk of cardiovascular disease, obesity and diabetes. Does exercise produce weight loss? The answer is yes as physical activity typically shown to influence approximately 3% of total body weight in most studies. Also, the average weight loss per week of exercise alone is 1 pound. Brisk walking is the standard in all programs. A simple rule is some exercise is better than none and more is better. There are many smart phone applications that can determine calories utilized when walking. Look for them as we often recommend to our patients to simply walk more. For those more fitness oriented, weightlifting or weight resistance exercises can be beneficial as this is the only way to build muscle mass or increase your metabolic engine. Always check with your doctor before starting any physical fitness program.

3. Behavorial Therapy : Self-monitoring is a basic behavioral technique to maintain weight loss. If there is no consistent monitoring there is typically no success. Set goals based on realistic baseline levels of activity and sedentary activity. An initial goal of a 10% increase of activity will hopefully lead to achieving moderate intense activity of up to 3 to 5 sessions per week and 30 to 60 minutes per session. Increase positive behaviors by making a social commitment to friends and family that you are losing weight and for them to encourage you to stay committed. This will improve your motivation. Know who, when, where, how long and with what you need to keep associated with to maintain weight loss. Decrease stimulus cues that often increase eating behaviors. This could be as simple as spending less time in the supermarket or spending less time at the dinner table. Also, make it easy to exercise by keeping exercise clothing and footwear near exercise apparatus. Change your environment, rearrange your schedule and get exercise equipment out of storage or from under the bed or out in the garage and put in a place where you will likely use it. Also decrease stress by doing breathing exercises or meditation. Those who join exercise clubs with their spouse have a higher adherence rate showing social support is important. Therefore try to be around others who lead healthy lifestyles and buddy up with a friend to help reach your health goals.

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Do Diets Really Work? Why Do Most People Fail?

There was once a single mother who had a young daughter. She was strict on her diet and refused to take in anything sweet for weeks. And she has also been faithfully watching her portions. She works out for an hour for 4 times a week. However, she has not lost any weight, and does not know why. So do diets really work?

We often hear stories about this and it is not very uncommon. You might be doing everything you can to lose weight, but can not seem to make any progress. Consequently, you are frustrated or depressed and are ready to give up.

One issue is that most diets are homogeneous. They do not consider the individual's physiology, metabolism, and lifestyle. They are a treat cutter way to deal with weight loss, which does not work much of the time. In this manner, utilizing the services of a professional dietitian might be the best solution. Your dietitian will be your own personal mentor and cheerleader, helping you through the unavoidable difficulties.

Likewise, diets fail because of lack of support. You may feel alone with no one to talk to about your weight problems. Others seek the advice of psychotherapists to help them deal with their food-related issues. This can be valuable especially for those who suffer from eating disorders like anorexia or bulimia, which are very serious diseases that needed attention.

What about the hidden calories, are you counting them too? Hidden calories in the foods we eat is another pitfall of dieting. Often, we are consuming calories and do not even know it. Trouble is, few people pay attention to what they drink every day or even realize that the calories in beverages can sabotage even the healthiest of diets. Soda is not the only culprit, however. Other seemingly healthy juices often have lots of sugar and calories as well. Try to avoid these drinks, and do not forget that alcohol and coffee can also pack lots of calories. Green tea has been shown to offer a wealth of health benefits. If you're not meeting your weight-loss goals, it might be that these hidden sources of calories are slipping by uncounted.

Being a yo-yo dieter is another problem. One of the most common things that many people do is treat weight loss as a “project,” something to focus on for a few weeks at a time. You would not take a bath once and think you were clean for the rest of your life! Similarly, a few weeks of healthy eating will not help you to maintain your weight for a lifetime. You may start a diet, then quit before you've made any measurable progress because you are bored or feel deprived. Healthy weight loss is not often quick, and involves losing only a couple of pounds per week. Keeping a positive attitude and sticking with a healthy diet plan is key to losing weight.

Lifestyle change is part of successful eating and exercise. Avoid eating for comfort or emotional fulfillment. Changing the way you eat requires lifetime commitment; it means that you have to follow the plan for the long haul. Find an eating plan that is healthy, and that you can stick to. While your main goal might be to lose weight, you should also focus on being healthy. Fad diets can not give you both of those things. For that reason, you must carefully choose your eating plan. Remember that diets only work if you stick with it. The small steps you do can add up to big results over time. Going all out and following a strict diet that leaves you feeling hungry and deprived of all the foods you love is setting yourself up for failure. Go for a more balanced approach that includes healthy, whole foods most days.

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How To Use Tea For Weight Loss

What We Drink Now

We all have those problem areas that we want to get rid of. Recently a lot of people have been using detox tea as a way to lose weight. Actually, detox tea may not be the best way to lose those extra pounds. A lot of detox tea's contain a tea leaf called senna. Senna is a natural laxative and is used to clear the bowel. This will help you lose weight but not the weight you are trying to lose. It's more than the pure body fat we are trying to burn and a laxative is not doing quit that. In fact, if you consume too much senna your body can become dependent on it to have bowel movements, and can even deplete your body of natural nutrients.

So What To Do

Instead of using detox tea, look for teas that are high in antioxidants. Typically, these teas will be of your green tea variety. Matcha green tea for instance has the highest level of antioxidants compared to any other natural tea on earth. Matcha is also powdered and not in leaf form like most tea, so you digest more of the teas benefits when you drink it. And because of the antioxidants your body blocks the absorption of fat cells and increase your metabolism, which helps aid in weight loss. Remember the goal is not to lose weight but to burn fat, and that is what green tea will do.

So How Do We Use It

So the best way to use matcha green tea to lose weight will be to drink one or two cups a day. But hold on that's not all. You need to also maintain a healthy diet, low in fats and high in fiber … so all your green veggies. Then you will also want to maintain a healthy workout routine as well. I would say cardio for 20 minutes at least 3 times a week. With the combination of these three things you will not only look better and feel better but you will also burn fat and that is the goal right.

How To Incorporate Matcha

In order to get the most from your matcha add it to protein shakes and smoothies. Since matcha is already a powder it makes for a perfect additive. Oh yeah, do not forget matcha is great as a tea both hot and iced.

Well I hope you got something out of this and that I have opened your eyes to detox tea. Most of them are not ideal for weight loss, but green tea can be the holy grail (consult your doctor before taking any supplements or doing any strenuous activity).

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The Weight Loss Drama

Do keep in mind that everything written below is my opinion, through my experiences, I am no professional in terms of health or fitness. But I'm always ready to share any suggestions, if necessary.

Weight gain has been a common subject between women, different parts of the world have different expectations about how a girl should look like.

It is no news that every other girl these days succumbs under the social pressure of looking a certain way. One kg down and the society tells her she “too thin”. One up and she's puts herself under the pressure of being fat shamed. Every girl I've known has her own way to control her weight diets / gyms / skipping meals / fasting / drinking green tea you name it! They do not consider whether it works or not is secondary. But remember when you starve yourself for 5 days you only lose 5 days, especially when the diet is only for temporary results. So please eat what makes you happy, a good home cooked meal like your mom would make for you. Do remember that once you deprive yourself from carbs and other vital nutrients you crave twice the same once you get a chance.

The best way to control weight gain is to increase your daily activities, just climb those stairs, use the washroom on a different floor at work, drink a lot of water, and walk as much as possible. A few small changes in your lifestyle can give you permanent results. Timing is also very cruel. If you're having your meals and sleeping at the correct time, it reduces the risk of weight gain. You're supposed to eat when the gastric juices are produced in your stomach. Before enrolling in any fitness program these are a few simple rules to apply in life. I have achieved my results by first applying these changes in my life, I have lost over 10 kilos over the past 1.5 years, and a total of over 20 in the last few years of my life.

You need to first accept who you are, and be happy about it. Value everything your life has given you, do not take it for granted. Once that is done you would easily understand whether fitness is your priority. Set realistic expectations from yourself. But do keep in mind that 0 is not a size, a curve is also a shape, small tummies look cute and confidence is the new sexy.

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