Depression is when someone feels low in mood to the extent that it begins to affect their everyday life. The condition can range from mild depression, which is where someone is low in mood and they lose motivation and enjoyment of the things they usually like to do, to severe depression, where a person can feel suicidal and stop functioning.
Many of us drink alcohol to relax or we use it in social situations to feel more confident and have a good time. We all know the dangers of drinking too much, yet alcohol is still more socially acceptable than habits such as smoking. We might think of alcohol as harmless, and as a relaxant to enjoy, and in the main, it can be, if enjoyed in moderation. But problems occur when we don’t use it in moderation.
If we look at weight loss simply, maintaining a healthy weight is a question of balancing the calories you take in and the calories you burn off. If you take in more calories than your body needs over a period of time, you will gain weight, and if you burn off more calories than you take in, you will lose weight. So, to lose weight, the best way is to ensure that you burn off more energy than you take in by reducing calories in your diet and taking regular exercise.
How to lose weight and keep it off
Losing weight in the short term can be quite easy, but it’s keeping it off that’s the hard part. Rather than going from one fad diet to another, it’s best to adopt a healthy lifestyle, and make this a lifelong habit.
Set realistic goals
Whether you want to lose weight, get fitter, or a bit of both, you should set clear goals. Vague plans will almost always fail. An example of a specific goal would be ‘I want to lose 7lb over the next 4-6 weeks’ or ‘I want to be able to run 5k within 3 months’. This helps you constantly reevaluate whether what you’re doing is working for you and whether you need to make any adjustments.
Make a plan
It’s great to have goals, but how are you going to get there? Do you currently have a dessert each day? What about cutting down so that you only have a dessert on a weekend, or when you eat in a restaurant? Set a few small, achievable goals and go from there, it doesn’t have to be drastic.
Keep a food diary
You would be surprised at how many calories that you don’t keep track of. If you make a promise to yourself to note down every morsel that passes your lips, you might see where your diet is going of track. For instance, are you writing down that you had a chicken salad sandwich, but forgetting to put down the spoonfuls of full fat mayonnaise you had in it? Writing things down makes you more accountable. And don’t forget, drinks count. It’s amazing how some people don’t count liquids as calories.
Eating for weight loss
Eating a healthy balanced diet is the key to weight loss. A balanced diet is where:
1/3 of your meals is based on starchy, wholegrain carbs such as bread, potatoes, pasta, rice and cereal. These will also provide you with fibre, which promotes healthy digestion and keeps you feeling fuller for longer. Oats, beans, fruits and vegetables are also great sources.
You eat at least 5 portions of fruit and vegetables per day. They provide the body with essential nutrients for relatively few calories.
Fatty foods are limited, but good fats are eaten in abundance. Limit fatty meats, fried foods, and butter for example, but eat nuts, seeds, avocado and olive oil to get your quota of essential fatty acids. This will help you to feel full and satisfied. Fat is not the enemy, rather it is the type of fat that you eat that’s important.
Limit sugary foods and drinks. These are huge contributors to weight problems. They put you on an endless roller coaster of blood sugar spikes and dips, which makes you feel hungry and lethargic, and more likely to reach for unhealthy snacks.
Eat regularly. Always eat breakfast to kick start your metabolism in the morning, and don’t skip meals. Skipping meals to ‘save calories’ is a fallacy, your body will be crying out for energy, and you will just end up eating more later on in the day.
Salt is limited. This can push blood pressure up, which is a risk factor for heart disease. Even if you don’t add salt to food, look at the amount of salt in shop bought soups, sauces, and bread. You’ll be surprised.
More weight loss tips
Aim to do at least 30 minutes of physical activity on at least 5 days of the week. This should make you feel warm and out of breath. If you have a lot of weight to lose, you should aim to do at least 60 minutes of activity. Moderate activity is classed as any activity that is similar in intensity to brisk walking. You can do structured exercise like going to the gym, swimming or jogging, but being generally active each day is also important. So take the stairs when you can and avoid sitting for too long, whatever you’re doing. If you’re new to exercise, start off small, even if it’s 10 minutes of walking and build up from there.
Get some support
As well as getting your friends and family on board with helping you to achieve your healthy lifestyle goals, you can ask your doctor for advice or for referral to a dietitian. Joining a local weight loss group is motivating for some people, and research has shown that people lose more weight when they have peer support.
There are some medications that are licensed to aid weight loss, but they should not be used in place of a healthy diet and exercise regime. Orlistat is a medication which blocks the absorption of some of the fat from your food, but there are some ground rules. Your meals should not contain more than 15g of fat as a rule or you can get some unpleasant side effects such as diarrhoea and leakage of fat from your back passage. Not nice. So always use this as directed. Don’t be tempted to use any ‘fat burning’ medications from the internet, as they are almost always unlicensed, often have not been tested and are downright dangerous.
Weight loss surgery
Surgery is usually used as a last resort when all other avenues have been explored. The rules differ according to where you are, but often you can only get weight loss surgery if you are very overweight and it is a definite danger to your health. Weight loss surgery is known as bariatric surgery, and there are a few different types of surgery you can get. One kind of surgery reduces the size of your stomach so you can’t eat as much, and another, called a gastric bypass, literally makes some of the food that you eat bypass the intestine so you don’t absorb as many calories from food as you normally would.
Surgery is not a quick fix though, your eating habits will change forever after the surgery, and you have to commit to a healthy lifestyle or you will actually gain some weight back.
The role of carbs in weight management
Fat was always public enemy number one when it came to weight loss. Low fat diets were fashionable, and the consensus was that it was fat that makes you fat. But with the increase in popularity of the Atkins Diet and other similar diets, carbs became the enemy.
Are carbs the enemy?
No, they aren’t is the short answer. Any issues with carbs preventing weight loss are mainly down to how we eat carbs and when we eat them. All carbs are not created equal, and your body does not respond to them in the same way. In whatever form you take in carbs, the body will break them down into glucose, which is its preferred source of energy. The difference is in the rate at which the body breaks them down. So, it would break a glass of fresh orange juice down faster than it would an orange fruit. The body doesn’t have to work to break juice down, so the glucose will flood into your system quite quickly. This is good news if you’re active, as the glucose is used as readily-available fuel, but if you’re inactive, insulin will act to remove the glucose from the bloodstream and will store it in the liver and muscles as an energy reserve.
Why do we need them?
Carbs are important our health for several different reasons.
They provide us with energy
Carbs are our body’s main source of energy. When you consume carbohydrate, it is broken down into glucose (a type of sugar) then it enters the bloodstream. From here, it enters the body’s cells and provides us with the energy to fuel our daily activities. The brain only uses glucose for energy. Any glucose we don’t use can be stored in the liver and muscles as reserve energy, but if we consume too much over a long period, it will be converted into fat.
They reduce our risk of diseases
Vegetables, pulses, and whole grains are good sources of fibre. Fibre promotes healthy digestion, reduces the risk of constipation, and can help reduce cholesterol. Studies have shown that high fibre diets are associated with a lower risk of diabetes and bowel cancer.
They can help us manage our weight
Carbohydrate contains 4 calories per gram, which is less than fat. Carbohydrates are also a good source of fibre, which means that they will keep you feeling full for longer. This is good news if you are on a weight loss plan, as you will be much less likely to snack. Replace fatty and sugary foods with high fibre foods to reduce your overall calorie intake. You still need to watch portion sizes however, and be mindful of what you’re adding to them when you cook. A creamy sauce can push the calorie and fat content of a pasta dish sky high, for example.
Should I cut them out of my diet?
As carbs are your body’s main source of energy, it’s not a good idea to cut them out of your diet. Without carbs, you would struggle to get the fibre you need for healthy digestion, and you would almost certainly miss out on other vital nutrients such as iron, calcium, and B vitamins. If you cut carbs, you’re more likely to replace them with fats and high fat protein, which could raise your cholesterol not to mention your saturated fat intake.
When you don’t consume enough carbs, the body breaks down fat, so this explains the weight loss achievable on the Atkins Diet. But this process causes a condition called ketosis, which results in headaches, nausea, irritability, and very weird smelling breath.
Your best bet is to include healthier sources of carbohydrate in your diet such as whole grains, vegetables, and legumes.
What ‘healthy’ carbs have in common: the glycaemic index
The glycaemic index or (GI) is a rating system for carbohydrates. The index shows how fast the food enters the bloodstream and affects the blood sugar levels. The index goes from 1 to 100, and the higher the number given to the food, the more of an effect it has on your blood sugar levels. This is significant, because if you eat a high GI food, it will cause your blood sugar to spike, then fall, and you will end up hungry and tired rather quickly. This is when you are tempted to snack, so it’s bad news for dieters.
High GI foods
These are some foods which will enter the body and affect blood sugar very quickly:
sugar and sugary foods
sugary soft drinks
Low and medium GI foods
These provide slow release energy, which means that they cause a much slower rise in your blood sugar levels, for sustained energy:
some fruit and vegetables
whole grain foods, like porridge oats
Mixing a high GI food with another ingredient, such as protein can reduce the effects on the blood stream however. So, for example, if you added tuna to a baked potato, this would lower the GI and reduce the effect on your blood sugar levels.
Good Carbs and Bad Carbs
Carbs have become the enemy in recent years, as countless low carb diets are touted as being the fast route to weight loss. But experts continue to tell us that carbs should make up most of our diet. So, which is true? Are carbs good or bad?
The ‘good’ carbs
The best carbs to eat are the carbs that come from plants and whole grains. These foods provide us with fibre, minerals, vitamins, and antioxidants. Fibre is an essential nutrient which has so many benefits for our bodies. We can’t digest it, but it helps with the absorption of nutrients from our food, and slows down the release of sugar into our bloodstream. This will help manage weight and reduce the risk of type 2 diabetes. Some types of fibre, such as those found in oats, can help lower cholesterol, and they help keep us feeling full for longer.
The typical western diet lacks fibre. We might have toast made with white bread in the morning, have a sandwich on white bread for lunch, then white rice for dinner. All lacking in fibre. White versions of any carbohydrate are classed as refined. They are likely to be very processed and will have had certain nutrients removed.
Increasing your fibre intake
Eat plenty of fruits and vegetables. If you get your 5 a day, you will get around 10g of fibre from those sources alone.
Include some beans and bean products in your diet. This will add between 4 and 8 grams of fibre to your daily diet.
Switch to whole grain carbs. Choose wholegrain cereals, bread, pasta, and rice.
The ‘bad’ carbs?
Bad carbs are generally classed as sugars, added sugars, and refined ‘white’ grains. We are eating more sugar than ever before. Sugar is empty calories, which means that it provides the body with no nutrients whatsoever. Sugar calories can soon add up and cause weight gain, and sugar is the main culprit for the current obesity crisis. The problem is that a lot of sugar is hidden in products that we wouldn’t imagine would contain a lot of sugar; breads, cereals, and sauces. We all know about cutting down on biscuits and cakes, but what about the sugar in everything else?
Sugars and ‘white’ grains supply energy quickly to the body, but they cause a spike in our blood sugar. What goes up must come down, so your blood sugar levels come crashing back down just as quickly and it leaves you tired, hungry, and irritable.
Added sugars are sugars and syrups which are added during the manufacture or preparation of food. For example, corn syrup is a cheap, popular added sugar of choice for manufacturers, as it enhances taste and acts as a preservative. But it’s not good for us. It adds calories to our intake, but provides us with no nutrients.
Many ‘low fat’ products are packed with sugar, so they still taste good even though the fat has been removed. So many products which are touted as being healthy are packed with sugar. This explains the contradiction that there has been an increase in the popularity of low fat diets but also an increase in the amount of people who are classed as obese.
Healthy carb meal tips
Base your meals on healthy carbs, choose whole grains wherever you can.
At breakfast, choose a wholegrain cereal, porridge oats or wholegrain toast.
For lunch, make your sandwiches with whole grain bread, use whole wheat pasta, rice, or a grain such a bulgar wheat in a salad, have a brown roll with soup, or a baked potato with tuna or cottage cheese.
For dinner, try Bolognese with whole wheat pasta or serve stir fries or curries with brown rice.
If you’re having potatoes, keep the skin on and make wedges, sprinkle fresh herbs onto boiled potatoes or top pies with sliced potatoes as an alternative to pastry.
Why do you lose weight when you cut carbs?
If you eat more carbs than you need, it will end up being stored in the fat cells as reserve energy, because there is only so much space in the liver and in the muscle for glucose storage. Sadly, there is no limit on the amount of fat we can store. When the body stores a lot of glucose (as glycogen), it also retains water. For every gram of glycogen stored, the body stores 3 grams of water. This is why when you cut out carbs, you might see a big weight loss initially on the scales, but keep calm, it’s only water! The weight you really want to lose is fat!
Cut your carbs
Fat is only used for fuel when glycogen stores are low. If you consume excess carbs you will never get to the point where the body is able to use fat for fuel.
Don’t cut out a food and replace it with something else
All food has calories, so don’t be fooled into thinking you can eat handful after handful of nuts because you’re virtuous and you’ve cut out carbs. Remember that to lose weight, you need to create a calorie deficit.
Be sure to exercise
Dieting alone will not give you the weight loss results that you want, because you can only reduce calories to an extent before the metabolism responds by slowing down accordingly to conserve energy. It’s great that you’re losing weight, but you want your body to be firm and toned afterwards, and building lean muscle with exercise is the way to go. The go to exercise for fat loss is high intensity interval training, where you alternate short periods of very intense exercise with periods of recovery. This type of training has an ‘afterburn’ effect, so your metabolism is raised for hours after you have exercised, and you burn more calories and fat. Strength training is very important in weight management. It increases lean muscle mass and reduces fat mass. Muscle also needs more calories to maintain itself than fat, so you will burn more calories, even at rest. Strength training will also help you to maintain lean muscle while you lose fat. And for the ladies, don’t be concerned about weight training making you look bulky. On the contrary, it will make you look toned and defined. Women don’t have the necessary amount of testosterone to gain a lot of muscle size. Female bodybuilders train in a specific way and follow a strict diet to look like they do.
What about low carb diets?
The theory behind low carb diets is that if you reduce carbs beyond a certain point, it reduces insulin production in the body. This means that fat and muscle stores will be used as energy in the absence of glycogen. The body is put in a state of what is called ‘ketosis’ when this happens. When the body is forced to burn fat for energy, side effects such as sweet smelling breath, nausea and fatigue will be experienced. You might lack energy and feel a bit down in the dumps too, as the brain can only use glucose for energy.
The Atkins Diet claimed that you could lose weight fast, while eating meat, butter and cheese. It didn’t shout very loud about the restrictive nature of the diet and the side effects however.
Does cutting carbs help you to lose weight?
In the short term, low carb diets can make you lose weight quickly, but most of the weight loss will be water, and precious muscle tissue, and not fat. Losing muscle tissue is the last thing you want if you want to look lean and toned. Muscle tissue is more metabolic, which means that it needs calories to maintain itself. The more muscle tissue you have, the higher your metabolism will be. The metabolism will be slower if you have less muscle tissue, so it will be harder to lose weight. Despite this, the promise of a quick fix is attractive to people, however, it’s only effective in the short term and not great for health or weight control in the longer term.
The 15 tips and tricks you need to know when wanting to lose weight with ease.
1. Write down everything you eat in your own personal food diary.
Various studies have found that those who keep food diaries, writing down every single thing they eat and drink each day, actually eat around 15% less each day. Therefore consuming less calories each day and positively benefiting their weight loss goals.
By writing down your food and drinks intake each day you make yourself aware of what it is exactly that you are eating each day, and reducing the chance that you’ll have that sneaky chocolate bar. Especially if you share your food diary with a weight loss buddy, comparing and helping each other to lose weight -praising for the healthy food choices and talking about how you could of done better with some of the less healthy choices.
2. Drink a glass of water before each and every meal -even snacks!
Chances are, you don’t drink enough water each day. Often our bodies confuse thirst for hunger and thus results in us eating more to quench our body’s needs. Therefore, a good idea to keep yourself hydrated and avoid over consuming is to drink a glass of cold water before each time you go to eat something.
Likewise, the average American individual consumes around an extra 300 calories per day drinking things other than water. So this healthy swap should reduce the need to drink other fluid, as well as reduce your food and calorie intake on a daily basis.
3. Reduce your plate and thus your portion sizes.
The more food you put out on your dinner plate, the more you will end up consuming -regardless of how hungry you are in the first place. Therefore by reducing the size of your plates you will limit the amount of food that can be placed on them. The usual sized dinner plate ranges from 10 to 14 inches, so instead of using these rather large plates try replacing them with a side plate at roughly around 7-8 inches in size. So long as you don’t pile the smaller plates up you should be consuming less calories and still feeling happy and full after each meal!
4. Resist the urge to buy junk food!
By resisting the urge to buy junk food you make it far less likely that you will consume those poor food choices, because let’s face it… who goes out at 11pm to get a chocolate bar? Although, if you do, at least you’ll of burnt off more calories than you would of done getting one from your kitchen cupboard!
5. Brush your teeth after each meal.
After each meal you have, try brushing your teeth (or alternatively chewing a piece of sugar-free mint flavoured chewing gum) to allow your brain to begin to associate the clean minty taste with mealtime being over.
As well was making any foods and non plain water drinks you consume for the next half an hour taste slightly off anyway, especially things such as orange juice!
Note: To ensure that this method works, you cannot eat anything after brushing your teeth until the next mealtime or designated snack time. This will help to keep you in a strict routine, help you to avoid overeating and lastly after a few weeks (perhaps even months) train your brain to not desire food in between mealtimes.
6. Keep a photo diary of your body.
Research has shown that if you decide to keep a photo diary of your body (either naked or sports bra and pants) you will become more motivated and committed to carrying on with your goal. If you are unhappy with your weight, try to look at your before pictures before each meal or when feeling a snack/ sweets craving -this should help you to remember your goals and strengthen your self control.
Furthermore, by keeping a visual diary of your body and how it has and is changing you encourage yourself to carry on by making the effects of your weight loss more visible. Many women state that they give up on their diets due to seeing a lack of change in their bodies, so by keeping a picture diary you can see exactly whether or not what you’re doing is giving you the desired effects.
There are apps you can download for this specific purpose. One of them is called ‘Progress’ and allows you to take regular selfies of your body and compiles them into a video to see exactly what is going on. This app is currently free to download.
7. Avoid liquid calories such as fizzy drinks and yes, sorry but, alcohol too!
As previously mentioned, the average American can consume around 300 extra calories per day on just fruit juices, sodas and even alcohol. By cutting out these unnecessary calories you can drastically reduce your intake with little to no effort!
Alcohol is a huge contributing factor as to why some individuals continue to gain or cannot lose weight when dieting due to it’s high calorie content and likelihood to increase the chances of you making poor and unhealthy food choices. Those late night kebabs are never worth the money, weight gain or aftermath if they don’t sit too pretty on your stomach -trust me!
8. Make sure to get between 7-9 hours sleep per night.
Sleep is a huge deal when wanting to lose weight and in managing your health, due to the impact it has upon your body’s hormones and cravings. A well rested body will be fully equipped to deal with burning fat, storing (or not) fat correctly and maintaining the body’s muscle masses. Therefore the more sleep you get, the easier it is to maintain and lose weight.
Furthermore, allowing our bodies to get enough sleep each night will contribute to making good food choices the next day. Someone who is tired is much more likely to order a takeaway or snack on easy to make junk food instead of cooking a healthy meal from scratch. Thus sleep can be important in keeping your self control in check.
9. Add 10% to the amount of calories you are eating each day, as this is more likely to be accurate.
If you think you may be consuming around 1800 calories per day, and exercising well, but are not losing any weight this may be due to a miscalculation in your calorie counts. Try adding another 10% to your calories each day (e.g. for 1800 calories this would be another 180 calories extra each day) and use the new number as a foundation for the future. Consume less calories accordingly to this new number, as the chances are it is actually more accurate.
10. Shut the kitchen off after dinner until the next morning.
After dinner each night, wash the pots and wipe down the counters ready for the next morning. Do not enter your kitchen for any more food that night, making it effectively off-limits till breakfast time.
By doing this you are training yourself to maintain good eating habits and to not consume those extra needless calories before bed. Studies have found that eating in the last evenings or night time periods can significantly increase the amount of calories you are consuming and lead to weight gain. By stopping this you can save up to 31 pounds of weight gain per year.
11. Use fruit in your desserts and as a snack.
One of the best and easiest ways to replace needless calories is to replace your high calorie desserts and snacks with healthier fruits, such as cherries, strawberries, mangoes and pineapples.
I mean, who doesn’t love a fruit salad or strawberries with (*cough* low-fat *cough*) cream?
12. Wait until you know you are hungry to eat your next meal.
It is crazy how often that we as humans eat for reasons other than hunger such as boredom, anxiety or simply when we’re just feeling a little low. Alternatively, try drinking a glass of water and preoccupying yourself with your favourite hobby until you are actually hungry.
Consuming calories when you are bored is a sure-fire ticket to gaining weight and developing bad eating habits, which can be hard to get out of. Likewise, if you are craving a certain food that feeling isn’t exactly hunger and should be ignored and replaced with a more healthier option -why not try 10 jumping jacks to shake yourself out of it!
13. On the flip side, never get too hungry!
Ever heard the term hangry? I get called it all the time by my boyfriend, and this is because excessively hungry people can become angry and be hard to deal with. When super hungry I also make poor food choices and that is a fact, my favorite is to order a pizza or chuck a quick microwave meal in to eat…. These habits are very bad ones and could of been entirely avoided by eating when you first begin to get hungry, or if by chance you leave it too long due to work or other commitments simply snacking on some fruit before dinner to take the edge off.
14. Kick applying extra salt to and in your foods.
Salt can be a massive contributor to weight gain, and the hindrance of weight loss. Consuming excess salt can lead to bloating, weight gain and the inability to lose any weight due to it making the consumer feel both hungrier and thirstier than they really are. So to help with your weight loss goals try cutting out adding salt to your meals, and you’ll soon see that bloated belly go down in no time!
15. Watch 1 to 2 hours less of television each day, and when eating foods concentrate on what you are consuming.
A study using 76 undergraduate students concluded that individuals who watched more television also ate more overall. This may be due to the fact that when we are watching television we lack concentration on what we are eating, leading us to not realise how much we have actually ate. Instead of eating in front of the TV try to eat at the dinner table, this won’t just help your calorie intake but should also improve family relationships.
A few tips and tricks on what NOT to do when wanting to lose weight.
Start skipping important meals such as breakfast and dinner.
When you skip meals you cause your body to hold onto it’s extra fat stores , lowers your metabolism and reduces your muscles mass. By doing this regularly you may even gain weight rather than lose overall.
Use diet pills or supplements.
Diet pills and supplements are almost always too good to be true. Besides, why bother wasting your money when weight loss can be simple with the correct commitment and motivation!
Try to purge.
Any method of purging is incredibly bad for your health and should be avoided at all costs. These methods include making yourself be sick, taking laxatives and taking part in excessive exercising to the point of feeling weak or ill.
Starving yourself is never a good idea and can result in the opposite effect than the one desired. If you are interested in a healthy body and healthy weight starving yourself is not the route to go down.
If you are having trouble with any form of disorder such as anorexia and are struggle with this, please visit this website or your local health care provider immediately to get the help you need and deserve.
Eating your meals too quickly.
When you rush eating your food you will be able to consume more before your stomach realises it is full, and therefore will end up consuming too many calories than what was necessary. Savour your food and eat at your own pace to make sure you are not over-eating.
Be unrealistic when setting your weight goals.
Everyone is different. Your healthy weight may be completely different to that fantastic model’s weight that you aspire to look like. For a good guideline on what your weight should be use an online BMI checker, however these systems are not to be relied upon. If you are still unsure on what your ideal weight should be, visit your doctor to receive a healthcheck and overall assessment as well as some weight loss help and support.
Don’t use ‘lack of time’ as an excuse for eating unhealthily or not exercising.
Being a busy individual is no excuse for eating poorly or not finding the time to exercise. For example, if you struggle to fit going to the gym into your daily routine try biking or walking to work each day instead. If not having time to cook healthy meals is your issue try signing up to an online healthy meal planner and delivery service, or alternatively check out some quick and easy healthy recipes online.
Losing weight is a lifelong battle for many people. But it doesn’t need to be. Maintaining a healthy weight and committing to having a healthy diet and taking exercise should be a lifelong undertaking however.
Whatever the promises certain diets or exercise regimes give you, the only real way to lose weight, and keep it off, is to burn off more calories than you take in. This might seem like a simplistic way to look at things, but if you consume more calories than you need over time, the extra energy is stored as fat, and there is no limit on how much fat the body can store.
Eating a balanced diet is a must. A healthy diet should be based on whole grains, fruits, vegetables, lean protein, low fat dairy, and healthy fats. Salt, sugar and saturated fat should be limited. Keeping a food diary is a good way to make yourself accountable for everything you eat. You would be surprised at how many calories it’s possible to ‘forget’ if you aren’t mindful when you eat.
Exercising regularly is also an important part of the equation. Reducing calorie intake will only take you so far, as the metabolism adapts very quickly to a lower calorie intake by slowing down. Exercise will help build and maintain lean muscle and raise the metabolism to boost your weight loss efforts.
Weight loss medications and surgery are supplemental treatments to consider, if you have a lot of weight to lose and it’s at the point where there is a morbid risk to your health. But medication and surgery should not be used as alternatives to living a healthy lifestyle.
Fat was always health enemy number one but this has changed in recent years, with the increase in popularity of low carb diets such as the Atkins Diet, which promised that you could lose weight fast while eating butter and bacon. Yes, you will lose weight quickly on a low carb diet, but most of this will be water and precious muscle mass. Carbs hold a lot of water when they are stored in the body. And of course, a lot of this weight loss can be put down to a simple calorie reduction. It figures that if you cut an entire food group out of your diet that you will lose weight. But you will also lose out on nutrients. Carbs provide fibre to fill you up, prevent constipation and promote healthy digestion. They are also the body’s preferred source of energy. If the body is forced to burn fat for fuel, you will experience side effects, such as fatigue, strange smelling breath, and low mood. Your brain runs on glucose. You may lose weight in the short term but in the long term, cutting carbs is unlikely to be effective at helping you maintain a healthy weight or stay in good health.
There are many fads, facts and real supplements in internet land. Which will really help the hurting diabetic who needs relief now not 6 months from now? Are these supplements scams or the real thing? Why are these supplements so expensive? Are these companies looking out for the diabetic’s welfare or are they just out to increase their profit margin? What about the people or medical professionals that are pushing these diabetic supplements can they be trusted? It is wise to investigate the sources before you put any money into these diabetic supplements. There are a lot of them on the market and you just don’t know which ones will really work and which ones just look good and taste good and will do nothing to help the diabetes. You can read testimonials and reviews on the various diabetic supplements and see if they are really helping other people to overcome their diabetes. Your health could be at stake and the last thing you want to do is to get a supplement that isn’t going to work. Thousands of pills later and millions of dollars down the road and you are no better off. Who needs this? Let’s scope out some diabetic supplements.
Heavy rope workout exercises as in sweat with a rope? The only workouts that I know about using a rope is jump roping. When I was growing up the kids use to jump rope for fun and to play games while they jump roped. I’m sure they had to excellent workouts while jump roping but that wasn’t their intent for playing with a rope. The jump ropes weren’t nearly as thick as today’s heavy ropes are. Once I reached my late twenties I began to exercise with a jump rope but I don’t think it was nearly to the extent the heavy rope exercises are in this day and age. Apparently,heavy ropes are a new breed of exercise equipment that will build up the body and enhance your cardiovascular. Here’s a little history as to the origins of heavy rope workouts.