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Intermittent Fasting has become a popular way to lose weight by paying attention to when you eat instead of what you eat.

Sofia Cienfuegos said she first turned to the diet last year as she was getting ready for her wedding.

"What I do is I fast until 3 p.m. and then I start eating at three and then stop at 7 p.m. and then start fasting again until next day, Cienfuegos explained.

Merely eating during a four-hour window over three months helped Cienfuegos lose 10 pounds by her wedding day.

"I got to the weight that I wanted but I do it also because I feel way better when Im fasting, she said.

Cienfuegos, a dietician, is now working with Dr. Krista Varady, a professor of nutrition at the University of Illinois Chicago who has been studying nutrition for the past 20 years.

One study Dr. Varady conducted in Chicago found intermittent fasting works for weight loss.

"People lost about 7 pounds over three months and we also saw nice decreases in blood pressure, so it basically could contribute to heart health in general, she said.

Those dieters followed time-restricted eating, one of the two main types of fasting.

They fasted for 16 hours and only ate during an eight-hour window.

Varady also wrote a book about the other type called Alternate Day Fasting, which is when you eat whatever you want one day, but then limit yourself to 500 calories the next.

"With alternate day fasting you get to get a day off dieting every other day, Varady said.

Jennifer Bruning, spokesperson for the Academy of Nutrition and Dietetics says theres concern fasting leads to feasting.

"I cannot wholeheartedly recommend it, Bruning said. It can be one of the pitfalls of the diet actually, that if we get so hungry that in our next time period of eating we are indulging in very rich or fatty foods.

Varady though, says that dozens of studies have actually shown that people don't binge with alternate day fasting.

"Its good for people who arent frequent snackers," she said.

Although the Academy of Nutrition and Dietetics does not recommend intermittent fasting, they advise anyone who wants to try it to focus on fruits and veggies and lean proteins, to be careful not to binge and to also take a multi-vitamin to make sure you're getting the nutrients your body needs.

In addition, those wondering about that eating window, experts say you have the flexibility to shift that window.

Read more:
Intermittent Fasting: What It Is And What Experts Recommend You Do - NBC Chicago

Dr. Sophie Jacob provides more than just your average Chiropractic care in Tucson. She is your partner in wellness. If you suffer from chronic pain, need to lose weight, or desire to live a healthier life style it all starts with Dr Jacob.

No pain, surgery or downtime; this weight loss has helped Tucson women's succeed and thrive. Click here for more information.

Losing "stubborn" fat is hard and as you get older - it just gets harder and harder. You might go to the gym five days a week, sweat on the treadmill for an hour, and see maybe a pound or two drop in a month. Is that really worth your time? Or... imagine going to a medical facility, laying down, spending 25 minutes relaxing, then getting up and finding out you've lost two inches around your waist. Which do you prefer? What if you could keep doing that and losing more and more fat until you looked like you did years ago? If you have any interest in this and how it works when it comes to inch loss, you should stop what you're doing and call the office for an appointment immediately. This new treatment technology - now available in Tucson - uses a special light therapy to trick your mitochondria (in your fat cells) to release their fat content. ULTRASLIM is now cleared for prescription use in the United States as the only noninvasive treatment for immediate fat removal without dieting, exercise, or pills.This treatment is safe and painless!If you eat better, drink plenty of water, stay away from sugars, and carbohydrates, this can lead to permanent fat loss without surgery. Here's a heads up. If you have tried liposuction in the past - you know that when you"regain the weight" it goes to different places-making your body look distorted and then unfortunately, you're back to where you started, only worse. With this technology we don't destroy your fat cells. What we do is we simply drain the contents of the fat cells so you lose the inches and look good again.

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Incredible weight loss stories happen here - KGUN

Overweight and obese patients not only have few interactions with physicians about their weight but the encounters they do have are largely negative experiences, a new systematic review of patients' perspectives on the subject reveals.

"The overwhelming theme [from this review] was that interactions between patients and doctors about being overweight and weight loss were rare, [and] for participants, not discussing these issues had several meanings...the most profound [being] that people who were overweight felt stigmatized and assumed others, including the doctor, were judging them negatively," write Thanusha Ananthakumar, MD, University of Oxford, UK, and colleagues in their article, published online December 2 in Clinical Obesity.

"Many clinicians fear that if they discuss weight with patients, some will find this unwelcome or offensive," the researchers hypothesize

They advise that physicians start a discussion with the assumption that a person may well already be taking action to lose weight and that what is required is guidance and encouragement.

And clinicians should note that a person's harshest critic of weight status is usually themselves and therefore avoid making "statements that may be interpreted as a judgment carrying moral connotations."

In their review, the authors included 21 qualitative studies in which people with overweight or obesity had consulted a primary care physicianand given their reactions to consultations during which weight could have been or was discussed.

Participants in all but one study had a body mass index (BMI) in excess of 25 kg/m2 and in most studies, it was in excess of 30 kg/m2, the investigators note.

When the issue of weight was not discussed, some patients indicated that they felt their healthcare providers' silence suggested they were not worthy of their time, or that being overweight or obese was not a serious health issue.

"Others regarded it as a failure of the doctors' duty to warn patients of future health problems related to excess weight," Ananthakumar and colleagues observe.

But on the other hand, there was uncertainty and mixed views about whose responsibility it was to bring up weight in a consultation.

A few respondents thought that their physician should ask permission to discuss their weight before initiating a conversion about it even though some participants indicated they would have liked their physician to actually start a discussion about it, at least in part because they were ashamed of being overweight and unable to lose the weight.

"Where it was mentioned, most participants reacted negatively to doctors describing them as 'obese'," the authors note.

In fact, when described as "obese", "in some cases, the word demotivated participants to lose weight because they felt hopeless," they explain.

For many patients, even the tone of voice and the manner in which weight was raised by the physician created negative feelings, again undermining their motivation to lose weight.

"A recurrent theme across studies was that doctors often assumed a person who was overweight must have an unhealthy diet," the investigators write, "[and] these assumptions reflected a common belief that people who are overweight eat a lot of 'junk food' and are not physically active."

Physicians also sometimes offered advice about weight loss that patients felt was banal, implying that the patient was either not trying to look after themselves or they were too stupid to not have already realized what physicians themselves were suggesting and already done something about it.

Many patients also reported that they visited their doctor with symptoms that may have been related to being overweight or obese but their physician immediately presumed their symptoms were weight-related without taking a history or doing a physical exam.

"This left participants feeling dismissed and anxious that a more serious cause for their symptoms might go undetected," the authors point out.

By so doing, patients also felt they had been denied a legitimate treatment and were instead being made to suffer in a punitive manner because of their weight.

"Clinicians should take care when linking weight to a presenting medical issue and discuss weight loss as one of a range of treatment strategies rather than presenting excess weight as the cause of the problem and weight loss as the only cure," the authors emphasize.

When physicians did address the health risks of being overweight or obese, nobody appreciated being scolded or made to feel personally responsible for their presumed weight-related symptoms, as this attitude reflects an all-too-common belief that obesity is a failure of willpower, the authors explain.

On the positive side, patients said that when they trusted their doctor, discussions about being overweight and weight loss were easier and that trusting their physician motivated them to act on their doctors' advice.

"People in society, including many clinicians, hold stigmatizing views of people who are overweight, believing them to be generally less capable and weak-willed," Ananthakumar and colleagues observe.

"And patients with overweight internalize weight stigma, sensitizing them to clues that clinicians are judging them negatively, even if weight is not discussed," they add.

This is in direct contrast to the fact that most people who are overweight are trying hard to lose that weight and, over the short-term at least, are even likely to lose some weight.

"It may [thus] be helpful to start a discussion with the assumption that a person may well be taking action and that what is required is guidance and encouragement towards more effective interventions," the authors suggest.

Clinicians should also remember that the harshest critic of a patient's weight status is likely the patient themselves and avoid statements they may perceive as judgmental.

"Weight loss discussions are more likely to be successful when they involve a trusted clinician who gives time to share options for weight loss in a nonjudgmental manner," they conclude.

Clin Obes. Published online December 2, 2019. Full text

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GPs' Discussion of Weight With Patients Rare, and Mainly Negative - Medscape

The snake diet is an extreme fasting plan that is currently gaining popularity among people who are trying to lose weight. Its has been debated against by several health professionals. Heres everything you need to know about the dangerous new weight loss diet:

The controversial diet was designed by a trainer named Cole Robinson (who doesnt have any qualifications or backgrounds in the field of medicine, biology, or nutrition) who lives the way a snake does. It is designed to mimic the way wild animals like snakes eat. The overall plan is to eat only one large meal and then fast for the remaining of the day, or even for a few days altogether. And throughout the fasting times, you are allowed to drink only the snake juice which is made using water, sea salt, sulfate salts, baking soda, and potassium chloride. The creator of this diet who made this drink opines that it will help replenish the electrolytes in the body.

The advantages of the snake diet according to its creator are:

And heres what experts opine:

Alternate day fasting may lead to successful weight loss. Photo: Image by PublicDomainPictures from Pixabay

See the original post:
This Dangerous New Weight Loss Diet Encourages You To Fast For Most Of The Day - International Business Times

Weight loss surgery

Weight loss surgery might not just be a last resort anymore.

ATLANTA - At 19, Ruby Hernandez has become a runner, something the Georgia Gwinnett College sophomore could never have imagined just a year ago.

"I had a lot of depression growing up," Hernandez says. "A lot of it was linked to the disease that I had, and my obesity."

Ruby Hernandez, 19, has lost just over 100 pounds since undergoing weight loss surgery in May of 2019. (Ruby Hernandez)

At 10, Hernandez was diagnosed with an autoimmune disease that causes painful skin abscesses, which are worsened by weight gain and have required surgery.

By 18, she was having heart palpitations.

"I was, like, 'Okay, I think my body is trying to send me signals: you're shutting down at this point,'" she says.

Last fall, Hernandez and her mom came to see Children's Healthcare of Atlanta's Dr. Stephanie Walsh, the Medical Director of the Strong4Life program, to see if she could qualify for weight loss surgery.

She began a 6-month evaluation process, that Hernandez saw as her "crunch time."

Ruby Hernandez underwent gastric sleeve surgery at Children's Healthcare of Atlanta in May of 2019. (Ruby Hernandez)

She would need to prove to the Children's team that she was emotionally ready for the changes weight loss surgery would bring.

"I was really trying to better my diet," Hernandez says, "I wasn't napping anymore, I was exercising, trying to better myself. Because I knew this was going to be a slap in the face, and I wasn't going to do much, if I didn't fix myself before the surgery."

Going under the knife to lose weight may seem extreme.

But, with 4.5 million teens and kids in the U.S. now considered severely obese, the American Academy of Pediatrics, or AAP, says bariatric surgery can be a safe, effective way to help very overweight teens unlikely to be able to lose weight on their own, even with the best of medical care.

"So, (we're) realizing that obesity is a disease, and we need to treat it, and we need to treat it properly," Dr. Walsh says. "So, if this is an option, and we know it can cause extreme benefits for kids, then it's something we need to offer them."

Ruby Hernandez, 19, underwent gastric sleeve surgery at Children's Healthcare of Atlanta in May of 2019. (Hernandez Family)

The AAP says studies have found the two most common bariatric procedures, Roux-en-Y gastric bypass and vertical sleeve gastrectomy, had low complication rates and no attributable deaths when they were performed at a comprehensive pediatric surgery center like the one at Children's Healthcare of Atlanta.

In the Strong4Life program, teens are individually evaluated, based on factors like their weight, health conditions, maturity and family support.

Dr. Walsh says the lengthy evaluation period is designed to prepare young patients for the lifestyle changes that are critical to the success of their surgeries.

The AAP and Dr. Walsh also agree surgery should be offered to more young people, and not just as a last resort, when nothing else has worked.

"A lot of times, people were waiting until kids were extremely heavy," Dr. Walsh says. "The the surgery was able to help, but not help in the way it could. So we want people to realize this is an option."

Ruby Hernandez underwent gastric sleeve surgery in May of 2019.

Ruby Hernandez underwent a vertical sleeve gastrectomy in May of 2019, which reduced her stomach size by about 85%. T

The heart palpitations stopped, and she couldn't believe how little she could eat after surgery.

"It was crazy," she says. "I could eat only, like, 2 ounces, and that wasn't what I used to eat, I used to eat big plates of food."

Walsh says the procedure diminishes a person's hunger.

That's something for the kids to get used to," she says. "No one is used to not feeling hunger that way. So, they have to retrain themselves to eat and to eat regularly."

Anna Valle of LaFayette, Georgia, underwent the same surgery in September of 2016, when she was nearly 365 pounds.

Three years later, she down about 150 pounds and holding.

Valle, a popular student athlete, was recently elected her school's homecoming queen.

Anna Valle underwent gastric sleeve surgery in September of 2016.

"To see Anna now, it's like a whole different kid," Dr. Walsh says. "She lights up. She just can't wait to talk about herself."

Ruby Hernandez is six months out from surgery, and down 100 pounds.

For the first time in her life, she says, it feels like anything is possible.

Original post:
Pediatricians' group says obese teens should have easier access to weight loss surgery - FOX 5 Atlanta

When it comes to weight loss diets and hacks, some people benefit from the lucrative 16:8 intermittent fasting pattern of eating, which allows you a unique opportunity to not give your guilty pleasures a miss. Some swear by the caloric deficit approach a diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight. And, some swear by the benefits of a high-protein, low-carb diet it curtails your intake of empty calories from refined carbohydrates such as white bread, white rice and sweets, among other food items.

While all the three above mentioned approaches work, they may not work for you.

Why? We are all blessed with different body types and often require tailored approaches to not just lose weight but also build muscle and get ripped. 27-year-old Raja Sen tells us that the most effective weight loss routine for his body type, comprised clubbing the latter two weight loss approaches (caloric deficit and high-protein, low-carb diet) to create a unique regime that did not just help him lose weight but also helped imbibe fitness as predominant part of his life.

Sen explains that at his heaviest, he weighed 89 kgs and wanted to trim to a healthy 70 kgs to look younger, feel fitter and live a healthier lifestyle. So, he created the below weight loss routine to help him get started.

To lose weight, I started following a calorie deficit + high-protein, low-carb diet and also started going to the gym or for a jog, twice a week, he says.

The first thing you have to do to follow this unique diet plan is to create a calorie deficit by calculating the number of calories your body needs to function smoothly without feeling hungry, and then create a deficit by eliminating the extra intake. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

After youve successfully created a deficit, you can nourish your body via the foods that satisfy the high-protein, low-carb criteria. These include: high fibre vegetables like broccoli, cauliflower and carrots; fish, poultry, eggs, and tofu for protein and these low-carb options.

QUICK READ: 10 high-protein breakfast options to charge up your morning

Says Sen, to be able to start following a calorie deficit high-protein, low-carb diet, I avoided all forms of sugar completely. I also used to bake food in the oven rather than cooking it in oil.

On a normal day, this is what my diet would comprise:

Breakfast: 2 protein bars + 1 banana

Lunch: 600gm of chicken breast (baked) with no salt and spices

Dinner: Low-carb salad

In case, Id get hungry, I drink coffee or have a bowl of yogurt.

He adds that he was also more focused on getting his diet right than exercising. In terms of working out, I used to indulge in the below full-body training routine. Or Id go for a 30-min jog, 2-3 times a week.

Biceps: Bicep Curls, Hammer Curl, Standing Concentration Dumbbell Curl, Bar Curl

Triceps: Dips, Triceps Pushdown, Bench Press, Tricep Dumbbell Kickback

Chest: Chest Press, Dumbbell Press (flat and incline bench), Dips, Pec Deck

Back: Cable Row, Close Grip Pulldown, Lat Pulldown

Shoulders: Side Lateral Raise, Front Cable Raise

Legs: Leg Press

Abs: Sit Ups

QUICK READ: The best workouts for extremely busy people

I have been able to maintain my current weight by following the same routine. But, now, I indulge in cheat days (sometimes), which is fine at the moment."

Patience and calorie consumption are the keys. It took me several months to see any effect on my body. Just keep focusing on your end goal and avoid eating sugar and indulging in a cheat day. One cheat day, in the beginning, can ruin an entire week's hard work.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

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Angad Bedi reveals the secret to his extremely fit physique and a diet hack that really and truly works

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How to lose weight like this guy who lost 19 kgs by following this unique diet plan and easy workout routine - GQ India - What a man's got to do

One of the most common weight-loss methods is to reduce your overall calorie intake. We're all pretty familiar with this approach; if your daily caloric needs are 2,200, for example, you might reduce your overall intake to 1,700 calories per day across the board (500 calories is the magic number, after all).

Low-fat dairy is a good source of protein, which is key for weight loss.

Credit: SDI Productions/E+/GettyImages

But a December 2019 study published in [Advances in Nutrition_](https://academic.oup.com/advances/advance-article-abstract/doi/10.1093/advances/nmz106/5636798?redirectedFrom=fulltext)_ reveals that this might not be the best way to go about it. The meta-analysis reviewed 18 studies and found that those who are actively cutting calories should actually eat more protein. Say what?!

The study found that for most adults, the current Recommended Daily Allowance of 0.8 grams of protein per kilogram of body weight gets the job done it meets our everyday needs. But there are two specific instances when it's beneficial for us to eat more protein than is typically recommended: when we're strength-training to build muscle or when we're eating a reduced amount of calories essentially, if you're in an anabolic (building) or catabolic (breakdown) stage.

For most of us, these findings challenge the way we typically think about weight loss and calorie restriction. We may know that all calories are not created equal, so we try to make healthy choices and get the most nutritional bang for our buck, but this reveals that if we're cutting calories to lose weight, we should be focused on getting enough protein and being more selective about where we're cutting those calories from. Some good places to start include reducing the amount of saturated fat, refined carbs, added sugar and high-sodium foods that we're eating. You'll find all three of these in ultra-processed foods.

When you cut calories and lose weight, some of the weight will inevitably be muscle rather than just fat. But maintaining your lean mass or at least minimizing the amount you lose promotes a higher resting energy expenditure (aka metabolism), which is crucial when you're trying to drop pounds and keep them off. After all, muscle burns more calories than fat.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

Dietary protein is also beneficial for weight loss because it helps you feel full, requires more energy to metabolize and increases satiety hormones, as outlined in an April 2015 paper published in the [American Journal of Clinical Nutrition_](https://academic.oup.com/ajcn/article/101/6/1320S/4564492)._

This study doesn't give us carte blanche to go and eat as much protein as we want, nor does it mean that eating more protein will necessarily lead to weight loss.

For most of us, if we're not engaged in some sort of regular resistance-training program or reducing our calorie intake, 0.8 grams of protein per kilogram of body weight per day meets our daily protein needs. So for a 150-pound women, this is about 55 grams of protein per day, and for a 185-pound man, about 67 grams per day.

But the truth is, as Americans, we're already overdoing it when it comes to consuming protein. As the December 2019 paper states, according to recent NHANES data, adults are eating 1.1 grams of protein per kilogram of bodyweight per day. And as the authors point out, if you don't fall into one of these anabolic or catabolic "stressed states," eating more protein doesn't prove to be beneficial.

If you are reducing calories or strength-training, eating closer to 1.3 grams of protein per kilogram of body weight is the optimal number to aim for, per the study.

According to this recommendation, if that same 150-pound woman has reduced her calories to lose weight, she might want to aim to eat closer to 88 grams of protein per day, and the 185-pound man should shoot for 109 grams.

But just like all calories are not created equal, all grams or types of protein are not created equal either. The quality of the protein you're eating will affect your overall health beyond weight loss.

There are so many sources of protein available; the key is to look for what best fits your lifestyle (plant-based vs. animal proteins), sources low in saturated fat and foods that you enjoy eating. Here are some good options along with a few to eat sparingly:

Healthy Plant-Based Proteins

Bottom Line: If you're trying to lose weight and are taking the calorie-reduction approach, consider being a little more discerning when it comes to which foods you're trimming from your diet. Cutting refined grains, foods high in saturated fat and added sugars will prove to be beneficial, but keeping and even upping foods that are healthy sources of proteins may further your weight-loss success.

Read more here:
Cutting Calories for Weight Loss? There's One Food You Should Actually Eat More Of - LIVESTRONG.COM

Quite often avoiding rice is the first step for those who are looking to shed some kilos. However, many wonder whether rice can actually make you put on weight. Rice which is low on fat is easily digestible and contains lots of B vitamins. Fitness experts say that you could actually shed weight without giving up rice, if you are already following a special weight loss diet. Most people say no to white rice as it contains calories and starch. You would have to cut down the calories to actually lose weight, right? However, there is an easy way to do that without quitting rice.

Smaller portions

Eat rice in smaller quantities when you have your meals. This prevents you from having too much calories. Besides, you must not include other food items that have carbohydrates, in a meal, if you are having rice.

Eat vegetables

Rice is easily digestible, so you would feel hungry pretty soon. Eat lots of vegetables that are storehouses of proteins and fibers, along with rice so that you wouldnt be hungry that quickly. You could include vegetables like beans, capsicum, broccoli and paneer with rice.

Cook well

You could try a cooking method that reduces the calories in rice. Rice shouldnt be fried in oil or mixed with any creams or fats. Boil the rice by adding water and drain well. This removes the starch to a certain extent.

A healthy and well balanced diet and regular workouts are what help you maintain a healthy body weight. It is important to remember that there is no magical diet that can shed your weight in just a few days. You could easily maintain a healthy body weight by eating rice as long as you cook it well and consume in smaller portions.

Read more from the original source:
Eat rice in this pattern to lose weight and stay healthy - Onmanorama

Researchers at McMaster University have unlocked one of the secrets behind the many benefits of metformin.

One of the most widely used medications in the world, metformin is commonly prescribed for Type 2 diabetes. However, in addition to its effects on lowering blood sugar, in preclinical models, metformin shows benefits on aging and a number of diverse diseases such as cognitive disorders, cancer and cardiovascular disease.

One question researchers have been asking is how this is being achieved.

A multi-year study led by a collaboration of McMasters basic science and clinical researchers has found that metformin induces the expression and secretion of a protein called growth differentiating factor 15, or GDF15.

The results were published today (December 9, 2019) in Nature Metabolism.

Hertzel Gerstein, left, professor of medicine; Emily Day, PhD medical sciences student, and Gregory Steinberg, professor of medicine at McMaster University. Credit: McMaster University

Studies over the past two decades have shown that metformin does more than lower glucose, but we havent understood why, said Gregory Steinberg, senior author and professor of medicine at McMaster. He is also co-director of the Centre for Metabolism, Obesity and Diabetes Research at McMaster.

We went into this study with the idea that metformin might communicate with other tissues in the body by causing the secretion of a protein from the liver. We were totally surprised when we found out that metformin caused the secretion of GDF15, a protein which is known to suppress appetite.

The study team took that knowledge and applied it to mice to better understand the science behind the outcome. Scientists deleted the gene that makes GDF15 in mice, then treated them with metformin. The results showed that mice without GDF15 did not eat less or lose weight, despite being administered metformin, establishing GDF15 as the connection between metformin and weight loss.

The researchers say the findings open a number of avenues of research. There are currently over 1,500 registered clinical trials to test the effects of metformin in aging and different diseases.

The possibility that GDF15 has a role in multiple beneficial effects of metformin treatment on aging or diseases like cancer needs to be studied, Steinberg said.

Reference: Metformin-induced increases in GDF15 are important for suppressing appetite and promoting weight loss by Emily A. Day, Rebecca J. Ford, Brennan K. Smith, Pedrum Mohammadi-Shemirani, Marisa R. Morrow, Robert M. Gutgesell, Rachel Lu, Amogelang R. Raphenya, Mostafa Kabiri, Andrew G. McArthur, Natalia McInnes, Sibylle Hess, Guillaume Par, Hertzel C. Gerstein and Gregory R. Steinberg, 9 December 2019, Nature Metabolism.DOI: 10.1038/s42255-019-0146-4

The study was funded by the Canadian Institutes of Health Research (CIHR) and Diabetes Canada.

Continue reading here:
Secret Behind Metformins Weight Loss and Anti-Aging Benefits Revealed - SciTechDaily

Obesity has today assumed epidemic proportions. Hence, the weight loss industry is booming. Most people equate weight loss with exercise, and they hit the gym with a vengeance. They follow different exercise regimes and often overdo it in hopes of quick results. Exercise is, no doubt, important if you want to lose weight. So is a proper diet. People control portion sizes and cut back on sugar and fats. They follow different fad diets in the hope of getting a slim figure. People mostly resort to a combination of diet and exercise to fight obesity. But there are many other things that you need to keep in mind if you want to lose those extra kilos and keep it off.

According to researchers from the University of Chicago, diet and physical activity play an important part in losing weight. But other factors also matter. And, an additional factor may be inadequate sleep. If you have been following a strict workout schedule and have cut down on sugars and unhealthy fats, youre already heading in the right direction to reach or maintain your goal weight. However, while most of us are stuck at work and falling victim to a sedentary lifestyle, making a few changes at work and incorporating more movement during the day may be an extra way to set your weight loss goals into motion.

Add these important tips and tricks into your lifestyle to help you lose weight or even maintain your healthy weight.

Some research shows that having the taste of food in your mouth after eating your meals can prompt you to want to snack or indulge in dessert. Make it a habit to brush your teeth right after you eat to remove that taste from the mouth and replace it with minty fresh breath to stop you from eating more.

Lack of sleep is directly linked to obesity and weight gain. Not only does sleep deprivation cause your metabolism to slow down, but you also skip the gym more when you are fatigued or tired due to less sleep. Switch off your TV and put the phones away to let your mind relax and prepare for some much-needed shut-eye. You will lose weight faster.

Practicing a hobby can actually help you burn more calories and keep your unnecessary snacking at bay. By keeping your brain busy, you distract yourself from heading to the fridge or pantry every time you are bored. Hobbies such as gardening, surfing, knitting and meditation are extremely therapeutic for the soul and can boost overall health and well-being.

We often find ourselves watching TV or looking at social media when we sit down to eat. All these distractions often lead us to overeating or not paying attention to whether what we are eating is really healthy or not. The next time you sit down for a meal, try to focus solely on eating instead of any technology around you. If you do need to make any changes to improve your diet, you will know what to do because you are paying attention.

Lose weight by having good balance (literally) is important for the bodys overall health. Focusing on workouts that improve your balance helps you to be more in control and improves your overall agility and coordination. The better the balance you have, the more effective your workouts will be as you increase speed and boost your reflexes, thereby burning more fat in the process.

How many times have you labeled something you are eating as bad? While some foods are healthier than others, it is OK to enjoy your favorite treats every now and then without feeling guilty. Instead of focusing on the good and bad, focus on eating healthy more of the time and remind yourself that its OK to indulge in pizzas and burritos every once in a while. Remember, moderation is key.

Published : December 10, 2019 12:02 pm

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Want to lose weight? Diet and exercise are not enough - TheHealthSite

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