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Weight Loss: How to Choose a Diet

Anna Smith

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Excessive weight gain is highly associated with many of the common health problems, called lifestyle diseases, that people are experiencing in the modern world. And while there are many people who have been heavy their whole lives with no adverse health issues, for many, these lifestyle diseases are caused by personal choices that cause weight gain. To reverse their trend of weight gain, people have been trying to adopt lifestyle changes in order to lose weight and avoid these destructive, weight-related health problems. Women are especially active in weight loss programs because they want to look lean and fashionable among their peers. The following are some popular diets that many women use to achieve their weight loss goals.

High Protein Diet

Proteins do not contain empty calories. Moreover, they increase the metabolic rate of the body, ensuring that you burn excessive fats stored around your organs and clinging to your waist. Proteins help burn fat and build muscle. Some proteins, when consumed excessively, may have a negative impact on a weight management program. EatThis argues that this makes it essential to understand the different kinds of proteins available so that you can understand the effect of each protein that you might consume. For example, protein from dairy products are not recommended because they have negative impacts on weight management. But proteins from sources such as lean beef, chicken, turkey, salmon, halibut, and other non-animal sources such as quinoa are all considered very healthy and, in fact, necessary for a complete diet.

Complex Carbs Diet

Complex carbohydrates take time before they can be fully broken down by the digestive system. This means that you will be full for an extended period of time, which means you will not need to feed continuously. Eating more food than is necessary increases weight gain, and if complex carbohydrates are missing from your diet, you probably find yourself eating very frequently in order to feel satiated. To prevent this, you should consider food with complex carbohydrates such as cauliflower and brown rice, as they take lots of time to be digested. Continuous consumption of complex carbohydrates will ultimately lower your belly fat which contributes significantly to the overall weight of an individual.

Low Sugar Diets

It is common knowledge that processed food products have low energy content and minimal nutritional value. They also contain a high amount of sugar which is later converted to fat and stored in various tissues so that it can be used as a source of energy during starvation. People who are trying to lower their weight should, therefore, avoid food with high sugar content. This means they will need to avoid processed food products such as wheat, packed food, and carbonated beverages among others.

Vegetable Diets

Vegetables are one of the most essential elements of any person looking forward to losing some extra weight. All vegetables have critical nutrients which are necessary for the natural function of organs and the improvement of the immune system. According to Flower City Flavor, spicy vegetables, such as chilies and peppers, boost brown fat cells, which burn energy instead of storing it in your body, allowing you to get more out of the food that you are eating. Eating vegetables helps you to curb your appetite, while at the same time burning fats, speeding up your weight loss. Some of the vegetables that can help you to lose weight (besides the ones already mentioned) include leafy greens, potatoes, cucumber, pumpkins, onions, cauliflower, and broccoli, among others. The more colorful your vegetables are, the better!

HCG Diet

HCG is beneficial in the overall weight loss of the body. HCG works in three phases, and has been recommended that anybody who wants to lose weight within a short period. HCG itself is a hormone used in conjunction with dieting. HCG helps you to lose weight in three different methods. It can assist in increasing the metabolic rate of the body which ensures that all food products are digested fully to release energy. HCG diet also burns fats around the waistline and in other body tissues while at the same time ensuring that you do not feel hungry.

Fruit Diets

Eating fruit is an absolute necessity. They contain a balance of vitamins, fiber, water, and antioxidants. The antioxidants in some of the fruits are used to break down some of the complex fats and other carbs in the body through an oxidation process. Fats are oxidized to fatty acids and water droplets. Breaking down the amount of fat from the body is very useful in lowering the overall weight of the body. Some of the fruits used in burning lipids and increasing body metabolism include avocados, pomegranate, coconut, tomatoes, and blueberries.

Low-Calorie Diets

Calorie consumption plays a crucial role in determining our overall weight. The more calories your body has, the more likely it is that you will gain weight because your body will store excess calories as fat. The goal of a low-calorie diet is to cut the amount of daily calorie intake lower than what it should be. In situations where an individual wants to lose weight, eating food with low calories or eating less food to meet a calorie threshold can be a very successful weight loss tactic. For example, if you are aiming to lose a high number of pounds over a period of several months, you can choose to eat 500 calories less than is allotted for your 2,000 calorie daily intake. Combine that diet strategy with frequent exercise, which burns additional calories,  and you will begin to see results quickly. Your body will adjust by burning fat to compensate for the missing calories, hence helping you to lose weight.

It is vital that you be sure to always consult a physician to decide whether any of these diets are suitable for you and your current state of health. Some diets may have negative impacts on your health status. It is worth noting that some foods can accelerate a particular health condition while others may increase your overall weight depending on how your body responds to various food products. Certain prescription medications have weight loss or appetite loss as a side effect, but resist the temptation to take them as part of your diet plan. Even if they were originally prescribed for you, weight loss is not their intended purpose, and as The Recovery Village warns, taking them for this reason can have unintended severe health consequences such as addiction. Another necessary aspect to understand is that none of these diets will perform wonders without a clear strategy. You will be required to conduct other weight reduction methods such as physical exercises, yoga, and mental health for maximum results.

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Back to the Gym: Workout Tips to Keep in Mind When Recovering From a Back Injury

Anna Smith

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Regardless if your back injury was an acute occurrence or something that has been nagging you for a while, you want to proceed carefully when getting back to the gym. The worst thing that you can do is to rush the process and set yourself up for chronic back issues. Here are three workout tips to keep in mind when returning to the gym after a back injury.

Go When You’re Ready

Spinal cord injuries vary from individual to individual. Your progress may be slow depending on the extent of your injury. For this reason, it is important to remember that your return to the gym is an individual decision and should not be influenced by any factors other than when you are personally ready. It’s natural to experience a little anxiety for a while when you first get back to the gym. The fear of injuring yourself again is implanted in your brain and can be overwhelming at first. This is why you need to only go back to the gym when you feel ready.

Start Off Slow

Now is not the time to push your body to the limits. While you may want to go all-in when returning to the gym, it is a much smarter approach to start off slowly and build your endurance back up. Before each workout, it is also especially important that you stretch your back muscles. This will boost blood flow to the muscles and make them loosened up and warm. You can then work up to performing range-of-motion exercises and moderate strength training. Once you are able to handle these movements without any pain, you can consider adding in low-impact cardiovascular work. Give your body time to rest and recover if you experience any type of discomfort.

Be Aware of Warning Signs

Although you do not want to let fear hinder your workout, you also need to be aware of the warning signs of more serious back problems. Issues to look for include tingling or numbness in one or more of your extremities or radiating pain down your legs. If you experience any of these worrisome symptoms, you should stop exercising and seek medical evaluation by a professional. It is not worth the risk of re-injury to push through the pain.

Recovering from a back injury is a long road. The most important thing to remember when recovering is to listen to your body. You are the best judge of when you are ready to start your recovery process and get back in the gym.

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3 Habits to Lose Weight & Keep it Off

Anna Smith

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Losing weight is a particularly difficult task, and many individuals eventually regain the weight they’ve lost. It can be tempting to try the cabbage soup diet or some diet that worked for a friend, but a one-size-fits-all approach won’t work either. To lose weight permanently, it’s about more than just calories in and calories out. If you’re struggling to maintain your weight loss, using these tips might just tip the scales in your favor.

Start Going to Bed Early

Recent research shows that sleep is a critical factor in whether or not your weight loss will be successful. Getting fewer than seven hours of sleep a night can alter the hormones that regulate hunger and satiety, making you think you’re hungry when you’re really not. As a result, many sleep-deprived people end up reaching for high-carbohydrate, high-fat, and high-sugar foods like chips and ice cream in an attempt to stay awake. Over time, chronic lack of sleep impairs the body’s ability to use sugar, potentially leading to the development of diabetes. By going to bed earlier and by adopting a relaxing bedtime routine, you’ll help make your weight loss journey a lot easier. If you find it difficult to sleep, consult your doctor or a sleep specialist.

Use Portion Control

Portion control is a classic weight-loss method because it works. By slimming down your portion sizes, you’ll be able to lose weight more quickly. To properly portion out your meals and avoid hunger, consider taking photos of your food; using a specially designed plate with different sections for starches, meat, and vegetables; and eating four to six smaller meals throughout the day. It can also be a good idea to keep a food journal, and you can do this online or on paper. A low-carb diet will help you lose weight, and if you keep it long-term, it will help you keep the weight off. This means you’ll want to make sure you aren’t eating empty carbs. Instead, aim for those that will fill you up. For example, try to get most of your carbs from complex ones like vegetables, beans, and whole grains rather than eating simple carbs like white pasta.

Don’t Use Sugar Alternatives

While sugar alternatives like aspartame and sucralose have zero calories, they can confuse your brain and digestive system. In fact, consuming sugar alternatives can cause your digestive system to stop burning calories properly and regulating food intake the way it normally would. Over time, this can contribute to weight gain. Not only that, but many sugar alternatives have been known to cause problems with other organs like kidneys. Instead of sugar alternatives, stick to natural sugars like those found in dates and other fruits. These sugars will be metabolized normally by your body and will help you feel full, allowing you to lose weight more easily.

By utilizing these tips shared in your daily life, you’ll be on the way to permanent, effective weight loss. Always ask your doctor or a nutritionist about any weight concerns you may have.

All this being said, many find success with diet plans. Just make sure you choose a diet plan you can actually do. If you feel like you can do a diet plan, the chances of it actually working are much greater than one you don’t want to do or feel you can’t do.

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