Fruits

Fruits

Saturday, June 29, 2013


TOP 10 REASONS FOR WEIGHT GAIN

The science behind losing excess fat is simple: eat fewer calories, and burn more energy through physical activity. Sometimes these rules aren't enough to make the difference. Listed below are common factors that, when understood, can lead you on the path to weight loss.

1) Stress. Stress happens to be a destructive force not just in terms of a person's mental health but their physical well-being also. Scientists researching the impact of stress have discovered that women who are the most stressed put on the most weight. Food serves as only a temporary fix; it does not deal with the underlying issue. Addressing why you have stress in your life can reduce the trigger for eating.

2) Lack of sleep. Lack of sleep causes the body physiological stress, raises levels of the hormone ghrelin, which makes you feel hungry. To avoid sleep deprivation and resist the urge to overeat, try adding 15 minutes each night to your standard eight hours.

3) Skipping breakfast. Missing the most important meal of the day could turn out to be your biggest mistake when attempting to shape up. This often results in overeating in the evening.

4) Eating faster. It's a known fact that it takes the brain up to 20 minutes to realize you are full after eating. So it makes sense that if you finish a meal in half your usual time you will still have space for seconds even though you don't need it. Chewing properly and taking your time between courses are practical, well-mannered ways of fighting back against rapid calorie consumption-induced weight gain.

5) Yo-yo diets. It's a fact, they never work. Substitute Hollywood's latest eating craze for a sensible balanced diet.

6) Holidays. It's the one time of year you need to be looking your best, and by best we mean carrying as few excess pounds as possible. Ironically holidays make you susceptible to weight gain. Eating out at restaurants usually invites unnecessarily large portions, accompanied by alcohol, which also has its fair share of calories. Consuming calories in such abundance over a fixed period is a reliable way to undo all that hard work you put into the pre-holiday weight loss regimen.

7) Low fat foods. Always read the label when it comes to choosing foods at supermarkets. Just because a meal may claim to be low in fat doesn't mean it will be kind to your waistline. Some low-fat foods contain high levels of sweeteners or sugar, which contain lots of calories, and therefore contribute to weight gain.

8) Television. We can all be forgiven for giving up a stint in the gym because there's something decent on television. The real crime here is to nibble on energy-dense foods, such as crisps and chocolate and not burn off the calories. Choosing TV and sweets over physical activity on a frequent basis will only widen the gap between you and your weight loss goal. Become active again, restore your drive, do away with the remote.

9) Portion sizes. Research shows that when we are given a larger portion than what we are used to, we'll eat it regardless. The rule of thumb here, albeit a testing one, is only eat what you need to not what's in front of you. By cooking your own meals at home or asking for meals in separate serving dishes you can actively control how much calories you put away.

10) Medical condition. If you have been asked to take prescription steroids, antidepressants such as amytriptiline, anti-epilepsy drugs or antipsychotic drugs your doctor may have warned you that weight gain is a possible side effect. Only use the medication for as long as you need to.

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If your BMI is between 25 and 30 BMI you may only require over-the-counter weight loss pills; if your BMI is 30 or above, you could be classified as obese and might qualify for prescription weight loss treatment.

The sooner you act the better chance you stand of reducing the potential risk of long-term illness. Weight loss pills and many other forms of weight loss treatment are readily available for you to consider. If you are finding it hard to lose excess weight as a result of a medical condition or have a family history of weight problems, you contact our doctor direct and they can advise you of the best available weight loss treatment.




4 ELEMENTS OF FAT LOSS

The biggest reasons why people are overweight are mistakes in nutrition and lifestyle. Especially in the western world too many people are used to eat big quantities of fast food and live a lazy but stressful life without positive attitude and enough sleep.

You can help your fat loss project with taking advantage of thermic effects of food, exercise, getting rid of any unnecessary stress and sleeping enough.


1. Food 

The thermic effect of food  is the caloric of digesting and processing macronutrients (protein, carbohydrates and fats).

The body needs protein to repair and maintain itself, because every cell contains protein. So, it is a building material. The more you use your muscles the bigger is need for protein. Remember, protein surplus may be stored as fat to your body. Because protein has a thermic effect of five times greater than carbs and fats, it is a clever idea to eat some protein in every meal (5-6 times a day).

Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going. If you live a lazy life, you do not need much energy. Keep your fast carbs (high glycemic index: sugar, white flours, sodas etc) low. Concentrate on vegetables (especially green ones).

Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. You get enough fat in your protein foods (meat, fish, broiler, turkey, milk products). So stay out of visible fat, especially trans fats. Note! It is important to add some omega-3-fats to your daily nutrition.


2. Exercise

Every time you do a workout, you burn more calories than in your passive moments. The more intensive workout the longer after workout your metabolism is higher. If you don't start eat more than earlier, your weight automatically reduces.

Although your nutrition is the prime tool in fat loss, you can not forget physical activity, because it gives strength, endurance, flexibility etc - a better physical and mental health as well. Without exercise your lost weight is easily lost of muscle and fluids, but not so much of fat.

A very important thing is get more or at least remain the present muscle mass and power. You can start your workouts at home with bodyweight exercises. Add the volume and intensity step-by-step.

Brisk walking is a good cardio workout if you are overweight and in a bad condition. Later it is better to use interval training to fat loss.

Stretching (static and dynamic) should be an essential part of your workouts and other daily life, too.


3. Mind

Stress is a destructive force not just in terms of a person's mental health but their physical well-being also. Cortisol (stress hormone) affects many different body systems and metabolism of fats, carbohydrates and protein, too. It is harmful to your fat loss/muscle building project. Get rid of any unnecessary stress.

Maintain a positive attitude: be tankful, believe in yourself and do not let negative people influence your thoughts.


4. Sleep

Lack of sleep causes 
the body physiological stress, 
raises levels of the hormone ghrelin
which makes you feel hungry.


R.I.P. , My Mother.
(1926-2006)