Category: Weight Loss

Understanding the Basics of How to Lose Weight

The Basics –

We come across some people who don’t gain weight even though they eat whatever they feel like. At the other extreme, there are people, who seem to gain weight no matter how little they eat. Consequently, some remain thin without efforts whereas others struggle hard to avoid gaining weight.

Essentially, our weight depends on the number of calories we consume – how many of those calories we store and how many we burn up. But each of these is influenced by a combination of genetic and environmental factors. The interplay between all these factors begins at the moment of our conception and continues throughout our life.

If we consume more energy (calories) than we expend, we will gain weight. Excess calories are stored throughout our body as fat. Our body stores the fat within specialized fat cells (adipose tissue), which are always present in the body, either by enlarging them or by creating more of them.

In order to lose weight, one would have to create a calorie deficit. A good weekly goal is to lose ½ to 2 pounds per week or approximately 1% body fat every two weeks. The number of calories one eats to accomplish this needs to be approximately 250 to 1000 calories less than one’s daily calorie burn. We can do it by increasing daily activities with more daily steps or other non-exercise activities. Standing and pacing burns at least 2-3 times more calories than sitting for the same time period. A deficit of 250 to 1000 calories can also be created by increasing workout time or intensity and by decreasing the food intake of approximately 200 to 300 calories per day.

In spite of our sincere efforts at losing weight, we at times don’t succeed due to specific reasons that stand in our way without we even realizing them.

Reasons for not losing weight –

Lack of sleep – Lack of sleep can contribute to weight gain. The experts speculate that sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite. When we’re tired due to lack of sleep, we may skip exercise or simply move around less, which means burning fewer calories.

Chronic stress – Stress and weight gain go hand in hand though some of us not aware of this fact. Chronic stress increases the production of cortisol, which not only increases appetite but it can also cause extra fat storage around the abdomen. It causes cravings for foods, which are high in sugar and fat. The so-called comfort foods make us feel better. In addition, we skip workouts because we just feel too stressed out to exercise.

Overeating – The researchers have found that most of us underestimate how much we’re eating, especially when we eat out. Careful scrutiny of our diet is the only way to know how much we’re really eating. We need to space out our meals in such a way that we don’t remain hungry for long. Or else we may overeat at our next meal. We should try eating smaller portions and eat more often.

Exercise – Exercise is another crucial element of weight loss, along with our daily activity levels. If we are not losing weight, we either need to increase our workout time and intensity to match our weight loss goals or need to change our weight loss goals to match what we’re actually doing. In order to lose weight, we need to build lean muscle by doing some form of strength training in addition to our cardio. The more muscles our body has, the more fat we’ll burn.

Sedentary habits – Any extended sitting such as at a desk, behind a wheel or in front of a screen can be harmful. In addition to exercise, we must try to be as active as we can. We must also limit our screen time. Therefore, we must take a break from sitting every 30 minutes. If we spend more than 8 hours sitting, it could be one more reason we’re having trouble losing weight.

Weekend indulgences – Having some treats now and then is fine but indulging mindlessly in treats on weekends will hurt our weight loss goals. The trick is to plan our indulgences so that we can have some fun while staying on track with our weight loss goals.

Unrealistic goals – There are many factors that affect weight loss which again can’t always be measured or accounted for with the tools we have. Our body may be making changes that can’t yet be measured with a scale or a tape measure. The experts agree that a realistic weight loss goal is to focus on losing about 0.5 to 2 pounds a week. For any more than that, we would have to cut our calories so low that it may not be sustainable. Conversely, we may be losing inches even if we are not losing weight. If we’re not getting the results we expect, it’s crucial to find out if it’s because we’re expecting something from our body, which it just can’t deliver.

Plateaus – Almost everyone reaches a weight loss plateau at some point. As our body adapts to our workouts, it becomes more efficient at it and, therefore, doesn’t expend as many calories doing it. Some common reasons for this include doing the same workouts daily, not eating enough calories and overtraining. We can avoid plateaus by trying something completely different at least once a week and by changing our frequency, intensity, duration, and type of workout.

A medical condition – This is especially important if we’re doing everything right and haven’t seen any changes at all on the scale or our body after several months. There may be a health problem or some common medications thwarting our efforts at weight loss. One must consult one’s doctor to rule out such a possibility.

The bottom line –

There are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss that we come across in the media. But most of them lack scientific evidence. In fact, many gullible persons fall prey to them and some have to face their harmful side-effects too. However, a good understanding of the reasons that thwart our efforts would positively impact our weight loss program.

4 Benefits of Weight Loss Supplements

Are you struggling to lose weight without visible results? If so, we have a way out for you. Obesity causes a lot of problems. It makes you look unattractive and negatively impacts your overall health as well. For instance, people who are overweight have various health problems, such as high cholesterol, sleep apnea, high blood pressure, diabetes, and heart disease, to name a few. Although making some lifestyle changes can help, it may not work for everyone. This is where weight loss supplements come to the rescue.

Alternatives

If you have changed your lifestyle but you are still overweight, you may be looking for effective alternatives. We can help. You don’t have to starve yourself to get into shape. Weight loss supplements can help you get closer to your goals.

Typically, when nothing gives desired results, people tend to opt for weight loss pills. Luckily, this solution works for many individuals. Before you buy these pills online, make sure you do your homework first. The products you buy should have gone through quality control tests. Only quality ingredients can give positive results.

Benefits of Weight loss Pills

Now, let’s take a look at some prominent benefits of quality weight loss supplements. If you buy the right products, you may be able to enjoy these benefits and get back into shape once again.

Improved Metabolic Rate

One of the main benefits of weight loss pills is that they can boost your metabolic rate. Actually, you can’t digest food properly if your metabolism is not healthy. You can shed those extra pounds more easily if your body can digest what you eat.

What happens is that when your metabolic rate goes up, your body can burn a lot of calories in a short period of time. So, if you make these supplements part of your diet, you can burn the additional fat. As a result, you can maintain a healthy weight.

Fewer Food Cravings

Often, people find it hard to shed weight because they fail to maintain control over their food cravings. You may think it’s not a big deal to have a piece of cake in dinner, but know that it will add a lot of sugar and calories, which may add more pounds to your weight.

On the other hand, if you take weight loss supplements on a regular basis, you can control your unhealthy cravings. Actually, these pills are made of ingredients that help you suppress your appetite. As a result, you can easily cut down on your calorie consumption.

Higher Energy Levels

Aside from boosting your metabolic rate and curbing food cravings, these pills can help you boost your energy levels as well. Hence, you enjoy the higher performance level when you are doing exercise or other physical activities. Moreover, when you have an enhanced energy level, you can find it easier to maintain your motivation level, achieve your goals and lead a healthy lifestyle.

Long story short, if you are trying to lose those extra kilos, we suggest that you give a go to quality weight loss supplements.


Changing Your Daily Routine Can Lead To a Healthier Life Style

Did you know people living in the United States spend over $60 billion every year, according to some estimates. This includes the consumption of diet beverages and various weight loss programs. Many seek to reduce the amount of fat on their bodies spending money joining a gym. However there are a number of things you can do to loss weight and live a healthier life without spending a lot of money. This basically involves a change in life style.The two keys to this involves a change in diet and increased physical activity.

Increasing your physical activity doesn’t require a membership in a gym. It will require changing your daily routine and a little discipline.This could start before you go to work. Many people go for a morning walk and some are in the habit going for a morning jog. Going for a morning walk is especially great if you own a dog as your fury friend needs the activity also. during the warmer months you could walk to work, assuming the distance is not to great and you live in a safe neighbourhood. If the distance is to far to walk, consider cycling. If you don’t own a bike many cycling shops offer a number of used bikes for sale at reasonable prices.

Another thing you could do is develop a simple exercise routine. This might involve sit-ups, push-up, leg lifts, deep knee bends, light weights and stretching exercises to be done at the beginning of the routine. The use of a stationary bike could also be included in the routine and would be ideal for rainy days and the winter months. This routine could be done when you get home from work, before dinner. This would be a great way to freshen up after a long hard day at work or after a long commute through frustrating city traffic.

Changing your diet can also help you loss weight and live a healthier life style. Of course there are many diet plans available and have helped many people achieve their weight loss goals. Some of these include different carb reduced diets such at ketogenic and atkins diet. Another one to consider is the vegan diet.

There a few simple things you can do help without turning to the various diet plans that have been developed over the years. Reducing the amount of certain fast food you consume would be a good start. Reduce the amount of fatty red meat you eat. A good alternative to red meat would could be fish such sole, tuna or salmon. You also could switch from white to whole grain bread. Use whole grain bread for the sandwich you make for you lunch break. Include more fruits, vegetable and berries during breakfast and lunch. Eat high fiber foods in the morning. Include sliced bananas or strawberries on top of your cereal.

Losing weight and living a healthier life doesn’t need to be complicated or expensive. But it will require some discipline and a change in your daily routine. Check the internet out for more ideas. Talk to your local health specialist or visit one the many health food stores for advice.


How Can Probiotics Help in Weightloss?

One of the leading health issues in society today is the growing number of obese people and obesity. I remember when I had my pre-employment medical examination, the doctor was so prejudiced and biased that simply because I weighed 115 kgs, he did not provide me any clearance and wanted me to seek and consult a second opinion from an endocrinologist as he said that I might be overweight due to a problem with my thyroid glands or something.

What he did not know, which I did not anymore tell him since I did not have a face-to-face with him when he released my medical results was, I already lost weight with my current weight during the medical examination. How? I had to simply took in Provita Probiotics.

Why Probiotics?

If we look into our digestive system, it is composed of several microorganisms which can be simply classified into good and bad bacteria.

To understand the affects of probiotics on weight loss you need to start with an understanding of the key players. There are two first families of bacteria in the gut: The good Bacteroidetes and the not-so-good Firmicutes. “Lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family,” Dr. Bulsiewicz explains. “This means that obese individuals carry gut microbes that are designed to efficiently extract the bad parts of our food, namely from fat and sugar, and the implication is that by modulating our gut flora to maximize Bacteroidetes and minimize Firmicutes, we can optimize healthy energy harvesting from our food and kick our obesity problem to the curb.” Put another way: “If we choose the right blend of bacteria, the scale can tip in our favor,” he says.

Provita, as a probiotic supplement is composed of several components that all aid in improving our digestive system and reduce fat in our body, especially belly fat. These components include:

  1. Bifidobacterium Lactis – helps takes the nutrients we ingest in food into our body. It also helps in preventing the increase of bad bacteria. In a study conducted in 2015 showed that a fermented milk containing B. lactis may improve gastrointestinal symptoms and well-being, and it was suspected that this was true because of changes it created in gut motility, hypersensitivity, and even leaky gut. Another study demonstrated that when people took a particular strain of B. lactis, called BB-12, in conjunction with Lactobacillus rhamnosus GG, they had decreased amounts of dental plaque and reduced inflammation in the mouth, which has led us to an increased understanding of how oral health is tied to gut health and why having a healthy oral microbiome is important. One recent article suggested that disruption of the gut microbiome in autism spectrum disorder (ASD) extends to the oral cavity and that looking at the oral microbiome could be helpful in evaluating ASD status. This is just one example of how oral health is tied to gut health and overall health, as well. Another fascinating study demonstrated that B. lactis reduced fat mass and glucose intolerance in mice with diabetes and obesity. It was felt that reduced levels of the pro-inflammatory substance called lipopolysaccharides (LPS) from bacteria that is associated with leaky gut was one of the mechanisms by which this occurred. We already know that an imbalance of bacteria in the gut can be associated with a variety of different conditions and diseases, so this is a great example of how a good guy can be added to the ecosystem and help tip the balance in favor of health, rather than disease. In this case, this probiotic helped improve blood sugar balance and weight. A particular strain of B. lactis, known as HN019, has been shown to have a significant impact on those with metabolic syndrome. This probiotic had beneficial effects on inflammation, nitric oxide metabolites, and antioxidant measurements, and the authors of the study stated that if their results are confirmed, supplementation with this probiotic should be considered further. It’s fascinating how adding a particular probiotic strain to your lifestyle routine can create such improvement in one’s health. It goes to show you how even a slight imbalance between the good bugs and bad bugs in your gut can cause and contribute to so many different medical conditions and symptoms.
  2. Bifidobacterium Bifidum -lowers cholesterol levels of the body. Although there are not as much research done on such strain of probiotics, certain researches revealed that B. bifidum shows promise in treating the following conditions: infection by Helicobacter pylori (H. pylori), irritable bowel syndrome (IBS), restoration of intestinal bacteria after chemotherapy, constipation, lung infections, ulcerative colitis, certain kinds of diarrhea, necrotizing enterocolitis, a type of infection in the intestinal lining caused by harmful bacteria, and pouchitis, a complication of surgery for ulcerative colitis

These are just the first two components found in Provita Probiotics. We have not further gone into the other components as this may come up to be a very long note. We would just like to educate people on the powerful effects of Provita Probiotics, being a probiotic supplement that has 16 strains or types of probiotics in the market that all provide us with the needed benefit of improving our GUT or digestive system and promoting weightloss. Further studies by health and medical practitioners reveal that Probiotics have the following effects:

Increased Fat Elimination

For some dieters, removing consumed fat from the body before it has a chance to do damage would be a great help. Probiotics may increase the amount of dietary fat that is released by the body through feces, according to the results of a study published in Lipds in Health and Disease by Japanese researchers. Fat consumed by the subjects was not as easily digested for use or for storage by the body in those who were given certain probiotics, resulting in the excess consumed fat being eliminated by the body through the digestive tract. As the fat was being emulsified through normal bodily processes, fat droplets were found to be larger in those who were given the specific probiotics. While the mechanism of action is unknown at this time, perhaps the larger droplets of fat are not able to be used as easily by the body, allowing them to be released as waste.

Diminished Appetite

Those who have a hard time losing those extra pounds because they feel hungry all of the time might want to think about using probiotics for weight loss. It seems that certain probiotics may actually influence how satisfied you feel by regulating the way your body reacts to a hormone called leptin. Leptin is produced by fat cells to let the brain know that there is enough stored away for energy. The brain can then signal the body to reduce the appetite. However, those who are obese may develop what is known as leptin resistance, where the brain can no longer properly identify those signals when leptin levels get way too high. Research in the British Journal of Nutrition showed that probiotic supplementation helped leptin signals to reach the brain, allowing subjects to feel more satisfied after eating. In turn, this can help individuals to eat fewer calories to better help with weight loss.

Decreased Fat Storage

While certain probiotics have been shown to move some of the extra fat that is consumed out of the body before it can cause problems, it appears that probiotics may help to reduce the amount of additional fat that is stored in the body. The reduction of increased fat stored occurred even with excess food intake. Research by Osterberg, et al, published in the journal Obesity showed that those who were given a certain probiotic gained less weight while eating too many calories compared to those who were given a placebo. Another study shows how the good bacteria of the gut may affect this. Aronsson, et al, in a study published in PloS One, found that a certain protein can help to prevent the accumulation of fat within adipose tissue. This protein is increased with a proper balance of the microbiome in the gut, effectively reducing how much consumed fat gets stored for later use. While these studies did not necessarily show the benefits of probiotics for weight loss, it showed that the use of probiotics can help with weight management by reducing the amount of extra calories that are stored as fat.

Reduced Body Fat

Another way that probiotics have been shown as useful in regards to body weight is in their ability to reduce the amount of fat that is currently being stored by the body. This process actually begins in the gut, according to research by Omar, et al, that is published in the Journal of Functional Foods. By increasing the number of specific good bacteria in the intestines through the use of supplementation of probiotics, researchers were able to induce a change in body composition in the subjects. The probiotics changed the way the body utilized food for energy, allowing for an increase in the use of existing fat stores for fuel. Individuals noted a decrease in body fat, specifically around the organs. The probiotics given in the study helped subjects to enjoy more weight loss, a healthier BMI, and loss of belly fat.

Enhanced Metabolism

By equalizing the levels of beneficial bacteria that are found in the digestive tract, probiotics can help the body to function more effectively. The same study that showed probiotics may reduce the amount of fat that is already stored in the body draws interest in the ability of these same probiotics to increase metabolism. A health metabolism continues to use calories, even when you are not exercising. Fat is a little more difficult for the body to digest, so many dieters find that they lose muscle over fat stores when eating a calorie-restricted diet. Because probiotics may change how the body utilizes macronutrients for fuel, these beneficial bacteria can help the body to burn fat for fuel rather than the protein stored in muscle. Those who take probiotics with their healthy diet and exercise program may enjoy a higher calorie burn even during inactive periods.

So how does probiotics help? Well, personally, my first month of use has allowed me to lose 15 kgs coming from a weight of 125 kgs to now 110 kgs and it does not stop there. I noticed that I don’t get constipated, my bowel movement became regular and I get the feeling of being content with my food intake faster compared to before.

So how does probiotics help? Well, personally, my first month of use has allowed me to lose 15 kgs. coming from a weight of 125 kgs and now just 110 kgs and it does not stop there.


Lose Weight Quickly By Adding These Simple Exercises To Your Life

Weight loss can be stressful. Even thinking about which strategy to use to lose weight can be difficult! There are literally thousands of guides, diets, and tips out there that are endorsed by all kinds of celebrities. This makes it hard to know which ones will work for you, or even work at all! This article seeks to make weight loss easier by providing tips that have been proven to help.

For people who have never enjoyed running, but really want to, there is a very interesting program. The program is called Couch to 5k and it helps someone who is completely inactive prepare their body and mind to run for 30 minutes in just 8 weeks. So far it has had very good reviews.

Avoid eating when you are bored when trying to lose weight. When you eat to relieve boredom, you are more likely to eat high fat or sugary snack foods like chips or candy instead of healthy foods. You are also more likely to eat more food than if you plan your snacks.

Buy smaller plates. Many dish sets contain plates designed to hold significantly more than one serving of food. These plates can make normal portions look small. You may, inadvertently, end up eating more than is necessary. Replace your large plates with small ones. Getting smaller plates will make your portions look larger.

If you are not a great cook or simply do not have time to cook a healthy, balanced meal for yourself you should join one of the meal plans that are available. Many of the plans are actually budget friendly and come with a wide variety of food choices. That way you will be less likely to get bored and quit the diet before giving it a chance to work.

One helpful way to lose weight is to sneak low-calorie, nutrient dense foods into your “normal” diet. How do you do this? For example, when making your oatmeal in the morning, dice up a whole large apple and add it to the mix along with some cinnamon. You will have boosted the fiber and flavor of your breakfast; it will make you much more full and satisfy your hunger that much longer, and it will taste like apple pie!

Use house cleaning as a quick method to burn calories. Activities such as sweeping and mopping work many of your body’s muscles. This burns off calories quickly when you do the same repetitions daily. Cleaning windows also works the upper arms very well. Any choirs can become the perfect workout routine, so you accomplish two tasks in one.

Wear comfortable clothes. Studies have shown that people actually lose more weight when they are wearing clothing they can lounge around in. Work clothes can be stuffy, and most people are very uncomfortable wearing them. As a result, you tend to move around less. Comfortable clothes encourage more movement. You are burning more calories whether you realize it or not.

Try to include some type of protein in all of your meals and snacks. This is a good idea because it will keep you full for much longer and give you much needed energy. It also makes it less likely that you will start to eat things that you should not.

Weight loss is definitely a challenging process. A lot of people give up without ever getting anywhere. That doesn’t have to be you! If you are truly looking to lose weight, then stay confident and never give up. This article has proven that effective and feasible approaches to weight loss do exist. It can be done.

Try These Weight Loss Tips If The Extra Kilos Won’t Go Away

What did you see the last time you looked in the mirror? Were you completely happy with what you saw? Did you wonder what it might be like if you took off just a few kilos? Why not do it? Why not take some advice from these tips ahead and get the kind of response you want from yourself, since you are your harshest critic.

Put an end to your junk food habit. This is, of course, easier said than done for all of us. Your efforts at any type of new eating plan will be foiled if you can’t find a way to resist the bad stuff. This means fries, pizza, burgers, potato chips and ice cream. These foods offer very little in terms of nutrition, and are very unbalanced — they have way too much of something, typically fat or carbs or both.

It is extremely important to get enough sleep if you want to lose weight. Not getting enough sleep can cause you to gain weight because it can cause your metabolism to slow down and simply make you tired! It is easier to eat foods with more calories when you are tired in an attempt to give yourself more energy to get through the day. Get an adequate amount of sleep each night and your energy will skyrocket.

While you are eating, slow down and take time to savor your food. The first three bites you take, you should pay special attention to. Savor the flavor of the food, pay attention to how it feels to swallow the food. This will help give you a sense of satisfaction and help you to eat less.

You need to be in the right mind set when you are trying to lose weight. Many people are not properly motivated to lose weight when they start a routine and that is often why they fail. Like everything else in life, it is important for your heart to be in it if you are really going to succeed and lose the weight.

A great way to help you lose weight is to stop eating potato or tortilla chips and start eating pretzels or pita chips instead. Pita chips are made with all natural ingredients and pretzels are very healthy, as well. Making a small switch like this can lead to great results.

If you are trying to lose weight, you should make sure that you do not confuse thirst with hunger. When you think that you are feeling hungry, drink a glass of water to see if that is what your body is truly craving. Make sure you know your body and its needs.

If you are having pasta as your meal, try to refrain from adding too much sauce. Even though sauce tastes great, it is packed with the carbs and sugars that you are trying to avoid to lose weight. Instead, use lemon to top off your pasta for a rich and tasty alternative.

When exercising to lose weight, listen to music. Studies have shown that people tend to match their pace with the tempo of the song they are listening to. Alternate fast tempo songs with slightly slower songs to give yourself a little relief. Add some slower tempo songs to listen to while you’re cooling down so that your body can restore its natural functioning.

Set a realistic weight loss goal. Most physicians and weight loss experts recommend not attempting to lose more than one to two kilos per week. More than that, and you risk burning yourself out on dieting, losing lean body mass as well as fat, and leaving yourself with large amounts of unwanted loose skin.

A great way to help you lose weight is to stop eating regular cottage cheese and start eating non-fat or low-fat cottage cheese. Regular cottage cheese has a pretty high fat content. Low-fat cottage cheese is much healthier and actually promotes lean body mass when eaten at night.

That wasn’t so bad was it. You learned a little, you thought a little and maybe, just maybe you felt that spark inside that said you were going to get it done. Why not now? Knowledge is wasted if it is not applied. Make the changes you need to make and get back in front of that mirror with a smile.