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Losing weight, a display of fresh fruits, proteins with a exercise bell.

 

 

Losing Weight goals.

 

Losing weight is more than just losing the fat, flab, and extra pounds on your body.

Of course, by putting in the hard work of exercising and dieting, you will be able to create a slimmer, leaner, and sexier physique.

 

While it is your body that will perform all the hard work, the hard work actually begins in your mind.

Without dedication, determination, and the willpower to reach your weight loss goal,  you are unlikely to reach your goal.

 

So, you should start losing weight by setting realistic goals that your mind can easily focus on and work towards. Take a look at these three tips that will help you.

 

 

Losing Weight: Short-term goals must be set.

 

Your progress needs to calculate in a short time like a week or two. Until the completion of the program, this process can repeat over and over while you are losing weight.

 

This type of plan you won’t frustrate at your lack of progress because you will be keeping goals that you can realize.

When you look at a diet and exercise program that only lasts a week, think about how possible that is to do, and then just do it another week.

 

Basically, all you need to do is change your mentality from a month to a week, such as lose 2 pounds a week rather than 10 pounds a month. Thinking about only seven days is a much better way.

Instead of saying that you will exercise every day, you can aim for a 15-minute walk after dinner each day.

 

 

Energizing pursuits:

 

Whatever you are most passionate about should become your aims.

To continue with your goals no matter how tough things become, will only happen by setting goals close to your heart.

 

You might think that it won’t happen to you, but it will get tough. Weight loss demands are tough to keep up since there will come a time when the physical work will be too hard, or the mental determination will fall away.

 

Being happy is important to most people, and quite often the passionate desire to be happy is their reason for wanting to lose weight.

Weight loss is personal, so you need your own reason for losing weight. Lose weight because you want to, period.

 

 

No postponing:

 

Get the job done,  there is no time like the present. Once you have a plan of action, start without delay.

Walking off some of your Meals is a good idea. Sit-ups can finish while watching your T.V. in the evening. You could amend your meals to include more healthy options.

 

Empty your kitchen of any foods that might tempt you. Anytime you can expend a little energy in your day, you are that much closer to achieving a rewarding finish.

To keep yourself from overeating, measure up smaller portions. Even the seemingly trivial matters have value when looking at the whole scheme of things.

 

Certainly, the more decisive the strategy, the better the odds you will have to be triumphant. Write down your goals, get a buddy to help you achieve these goals, and get working on those goals now.

 

 

 

15 Things Not to Say to a Someone Who Just Lost Weight

 

 

 

Losing Weight – Factors to Consider

By Paul D Kennedy

There are many reasons why being overweight is bad for your health. It can, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.

 

So, what do you have to do to lose weight?

 

Eat less and move more is the trite answer usually received by someone who is overweight.

 

Of course, you can lose weight by reducing the food you eat (energy intake) or increasing the amount of exercise you get (energy output).

 

But the problem of effective weight-loss is much more complex than simply changing the balance between the calories you consume and the calories you expend in your daily activities.

 

The search for an effective weight-loss formula requires answers to these four questions:

 

Does genetics play a role in your weight problems and, if so, what can you do about it?

How many calories do you need to cut from your diet to lose one pound or kilogram?

What are the best types of foods (carbs, fats, or proteins) to cut for losing weight?

Is exercise much good in helping you lose weight or for keeping weight off?

 

 

How genes affect your weight.

 

Many people do their utmost to lose weight without much success. Once they have lost a few kilos, they find it extremely difficult to keep their weight down… it just rises back up again.

 

This suggests that the problem is genetic.

 

In fact, more than 30 genes have been linked to obesity. The one with the strongest link in the fat mass and obesity-associated gene (FTO).

 

The obesity-risk variant of the FTO gene affects one in six of the population. Studies suggest that persons who have this gene are 70% more likely to become obese.

 

According to research published in the UK in 2013 in the Journal of Clinical Investigation, people with this gene have higher levels of ghrelin, the hunger hormone, in their blood. This means they start to feel hungry again soon after eating a meal.

 

In addition, real-time brain imaging shows that the FTO gene variation changes the way the brain responds to ghrelin and images of food in the regions of the brain linked to the control of eating and reward.

 

 

FTO Genetic Cause.

 

These findings explain why people with the obesity-risk variant of the FTO gene eat more and prefer higher calorie foods… even before they become overweight… compared with those with the low-risk version of the gene.

 

The FTO gene is not the only genetic cause of obesity, which is likely to be due to the sum of several genes working together.

 

If you have these ‘bad’ genes, however, you are not necessarily destined to become overweight… but you are more likely to end up obese if you over-eat.

 

Having these genes also means that you will need to exercise greater discipline over your diet throughout your life, especially when you have managed to shred a few pounds and want to keep them off.

 

 

How many calories should you cut to lose weight?

 

The big question for dieters has always been… how many calories do I need to cut out of my diet to reduce my weight by a set amount, e.g. one pound or kilogram?

 

Once upon a time, there was a clear-cut answer to this question.

 

In 1958 Max Wishnofsky, a New York doctor. Wrote a paper that summed up everything known at that time about how calories are stored in our bodies. He concluded that, if your weight is being held steady, it would take a deficit of 3,500 calories to lose one pound (454 grams) in weight.

 

You could create the calorie deficit either by eating less or exercising more (to use up more calories).

 

For example, if your weight is holding steady on a diet of 2,000 calories a day and you reduce your intake to 1,500 calories a day, you will lose one pound (nearly half a kilo) in one week, i.e. 52 pounds or 24kg a year.

 

Alternatively, you could burn an extra 500 calories a day (through exercise) to lose the same amounts of weight over the same time periods.

 

For years, the Wishnofsky rule was accepted as a verified fact. It underpinned a wide variety of diets.

 

The only problem is that the rule is wrong. It fails to consider the changes in metabolism that take place when you go on a weight-reducing diet.

 

 

Doe’s The Wishnofsky rule works initially.

 

The Wishnofsky rule works initially. But after a week or two, your weight reaches its minimal level, much to the frustration of myriads of dieters, as your metabolism adjusts to the decrease in your body mass and your reduced intake of food.

 

Until recently there was no way to predict how consuming fewer calories affects the rate at which you will lose weight, especially when your goal is to lose more than just a few pounds or kilograms.

 

There are now, however, new complex weight-loss formulas that factor in the drop in metabolic rate that occurs over time as body mass decreases. One example is the Body Weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the USA.

 

 

What types of foods should you cut to lose weight?

 

What types of foods should you cut to lose weight?

 

Should you reduce your calories from your fat, carbohydrate, or protein intake? Which will help you lose weight faster?

 

The numbers of calories in one gram of each of the basic food types are as follows:

 

Fat… 9 calories per gram

 

Drinking Alcohol… 7 calories per gram

 

Proteins… 4 calories per gram

 

Carbohydrates… 4 calories per gram

 

Dietary Fiber… 2 calories per gram

 

As fats contain more than twice as many calories as carbs and proteins. Reducing the fats you eat will work twice as quickly as a reduction in either of the other two types of foods, gram for gram.

 

 

Beating Diabetes Diet. 

 

Therefore, diets that concentrate on reducing the fat you eat. Such as the Beating Diabetes Diet and the Mediterranean Diet are effective in reducing weight.

 

But if you want to cut your calorie intake by a fixed amount a day (say 500 calories). Will it make any difference as to which type of food you cut down on?

 

For example, will it make any difference to the amount of weight you lose if you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories), or 125g of protein (500 calories) from your diet?

 

The answer is that there is little difference in the number of weight people lose whether they cut their calories from carbs or fat.

 

But calories from proteins are different… according to researchers, high-protein diets tend to increase the number of calories you burn. Why this is so is not clear.

 

However, when people lose weight, they lose muscle as well as fat. The more muscle you lose the more your metabolism slows down which reduces the rate at which you lose weight.

 

Because it preserves muscle, a protein-based diet may reduce the rate at which your metabolism slows down.

 

The problem is that, if you eat too much protein, you could end up damaging your kidneys. The generally accepted recommendation is that you limit your protein intake to a maximum of 35% of your total daily intake of calories.

 

So, provided you don’t eat too much protein, it is best to reduce weight by cutting down on fats. (For the sake of your heart, etc.) and refined carbs that spike blood glucose levels (especially if you have diabetes).

 

 

Does exercise help you lose weight or keep it off?

 

Cutting down on the food you eat is the best way to lose weight. Exercise is less important, at least in the initial stages.

 

Exercising when you are trying to lose weight can be tricky. It burns calories for sure but not nearly as many as not eating those calories in the first place.

 

And exercise increases your appetite. So it is easy to eat back on all the calories you burn during an intense workout.

 

The recommendation, when you are cutting your food intake to lose weight, is to focus on moderate physical activities. Such as gardening or brisk walking, rather than going to the gym.

 

But once you have shed those extra pounds and are down to your ideal weight, exercise becomes important for maintaining your weight at its new healthier level.

 

Researchers have found that most people who lose weight and manage to keep it off. For at least a year exercise regularly for up to an hour every day.

 

Paul D Kennedy used his skills as an international consultant and researcher. To find a way to control his diabetes using diet alone and, about seven years ago, he stopped taking medications to control his blood glucose levels.

You can find out more from beating-diabetes.com or by contacting Paul at [email protected] His book Beating Diabetes is available as a Kindle e-book or a printed book from Amazon. The printed edition is also available from Create Space online bookstore.

 

 

 

 

 

 

 

Acid Reflux.

By Li Zheng 

 

Acid reflux, also known as heartburn. Is the result of the lower esophageal sphincter either not closing at all? Or closing inadequately and allowing the acid produced; by the stomach to go up into the esophagus.

Common causes of acid reflux include. The presence of a hiatal hernia, being overweight, and having unhealthy eating habits.

The common symptoms experienced during acid reflux include. A sensation of bloating, burping, nausea, and dysphagia or narrowing of the esophagus.

Acid reflux can be treated with lifestyle changes; such as adopting a healthier style of eating. As well as a healthy choice of foods. This acupuncture is also known to provide relief and target at the root cause of acid reflux.

 

 

Treatment of the Root Cause.

 

People suffering from GERD often have indigestion along with symptoms. Such as acid regurgitation and frequent burping.

Medications offer some symptomatic relief, but over a period, it may worsen symptoms. Or the patient may suffer side effects such as headaches and muscle cramps.

Treating the root cause is the only way to rid the patient of this problem. Failure to treat it can lead to an increased risk of esophageal cancer, Barrett’s esophagus, or chronic coughing.

The increasing presence of this disease in the population. Has led to intensive research to find definite causes for its appearance. As well as possible alternative treatments including acid reflux acupuncture.

 

 

Conditions That Cause.

 

The presence of a hiatal hernia causes acid to escape into the esophagus. As a result of the upper part of the stomach protruding over the diaphragm.

Additionally, malabsorption of food is also known to be a factor of acid reflux. As a result of this, there is a build-up of stomach pressure. Which causes the opening of the sphincter between the esophagus and stomach.

Aging is another factor that causes acid reflux. Aging also causes a decrease in the production of stomach acid which leads to less efficient digestion.

Unhealthy food habits such as snacking or eating big or spicy meals close to bedtime. It does not allow the food to digest adequately and exerts pressure on the diaphragm.

While medications help to relieve the immediate effects of acid reflux. They can also cause malabsorption of vitamins and minerals.

Furthermore, long-term use of antacids can cause anxiety, panic attack, heart problems, and neuropathy.

 

 

Treating with Acupuncture.

 

Acupuncture focuses on the roles of the pancreas, gallbladder, spleen, and liver in the digestion of food.

A disruption in the function of any of these organs can cause acid reflux and other digestive problems.

Acupuncture uses fine needles to stimulate these acupuncture points. To help restore the normal function of the digestive system.

Acupuncture can also help tone the sphincter muscles between the stomach and the esophagus. As a result of treatment, you will be able to digest food; with normal movements of the stomach and intestine.

Since emotional distress can also upset the digestive pattern. The acupuncturist also formulates a therapy program. That helps the patient reduce stress and strengthen their digestive function.

Dr. Li Zheng, Ph.D. is a licensed acupuncturist & herbalist with a Ph.D. in medical science. A graduate of the Beijing University of Chinese Medicine. Who practiced as a physician in China, she has 26 years of experience?

In addition, she is also a professor. And clinical supervisor of the New England School of Acupuncture; a consultant for Health Grid Inc. And the author of two books, “Acupuncture and Hormone Balance” and “Chinese Acupuncture, and, Herbs for Common Diseases”.

Her website is http://bostonchineseacupuncture.org/treatable-disorders-autoimmune/digestive-disorders/

 

 

 

Image result for digestive problems

 

 

 

 

How Stress Is Causing Your Digestive Problems.

By Nick Kowalski

 

Most of us have direct experience of how chronic. Or intense psychological stress can affect the digestive system.

Ancient practitioners of Chinese Medicine. It also theorized that the gut (particularly the Liver) was the seat of emotions.

Modern science explains this phenomenon, discovering that up to 90%. Of our neurotransmitters and hormone are produced in the gut.

 

 

What Happens to Digestion When We’re Stressed?

 

Something not many of us knows, at least logically, is that the digestive system. Is in fact governed by the Central Nervous System. Namely, a sub-branch of the nervous system referred to as the “parasympathetic nervous system”.

The parasympathetic system is our “rest and digest” state. Only when we are relaxed and free of stress. Do the parasympathetic system and therefore digestion, activate?

When we enter a state of stress, the counterpart to the parasympathetic system; the sympathetic system, activates.

This stress state or the “flight or fight” response shuts down digestion by reducing blood flow. To the digestive organs, it inhibits digestive fluid secretion. And instead sends the blood and biological energy to the muscular-skeletal system, to prepare for battle.

When the sympathetic system is chronically stimulated by prolonged stress. It can lead to gastrointestinal disorders, inflammation, and weaken the immune system.

 

 

One example of how stress can cause common digestive issues.

 

Is by causing the esophagus to spasm and altering stomach acid secretion.

This leads to heartburn, acid reflux and can make you feel nauseous. Another example is the effects stress has on the colon. Intense stress increases the secretion of stress hormones cortisol, prolactin, and serotonin. Which can cause the colon to become hyperactive or tense, which leads to diarrhea or constipation?

When any of these conditions become persistent. The inflammation and overall poor functioning of the digestive system can eventually lead to stomach ulcers, IBS, and inflammatory bowel disease.

 

 

How to Manage Stress for Better Digestion.

 

Reducing total stress is not a quick-fix job, it requires a holistic, multi-factorial approach. However, psychological stress is one of the primary, dominant stressors; that negatively affect the digestive system.

While getting a handle on the causes of psychological stress can take time. There are some simple things you can do to mitigate their effects.

One simple way to de-stress is to engage in fun, moderate exercise. Physical exercise relieves tension, gets us out of our heads. It improves our mood by releasing endorphins but also helps with the elimination of stress hormones.

Some of the healthiest forms of exercise include. Walking, hiking, biking, swimming, dancing, yoga, Thai qi, and weightlifting.

 

 

Other great ways to reduce stress include:

 

Relaxation – People with digestive issues are often overly stressed and do not relax enough. Getting authentic, deep relaxation is more challenging in today’s world. But can be achieved through yoga, meditation, progressive muscle relaxation. Visualization, cognitive therapy, biofeedback, good music, spending time in nature, camping, lovemaking. And working on an enjoyable project or hobby.

 

 

Communication therapy – A major source of psychological stress dwells in the world of communication.

 

In fact, most stress and problems in life have their roots in communication trouble. If you’ve ever been in a situation where you didn’t know what to say. Someone wasn’t talking to you; you know the stress associated with poor communication.

Taking courses or reading books communications can be helpful for improving. Our quality of life, relationships, and reducing a great source of stress.

However, simply having a good friend or loved one you can talk to freely about your stress. It can be a major stress reliever. Personally, I have found cognitive therapy to be a major help in relieving chronic stress in my life.

There are even studies that have demos rated a 70 percent improvement. In stress symptoms after 12 weeks of cognitive therapy.

 

Nutrition –

 

A bad diet can ruin a good digestive system. Poor nutrition can be a source of biological stress, but also, eating the right foods can help curb the effects of stress.

In general, it is helpful to eat more protein and salt when stressed. In fact, soldiers in the army are required to eat a higher protein diet to mitigate the catabolic effects of combat.

So, it is best to take a two-sided approach nutritionally, where you avoid junk foods. That adds to your stress and eat nutrient-dense, wholesome foods that help replenish a stressed body.

 

Choose your battles –

 

An interesting thing about life is that problems seem to be valuable. If we had no problems at all, we’d be existentially bored.

So, the goal is not to eliminate all problems and stress from our lives. Instead, we need to pick our problems wisely.

For example, starting a new fulfilling relationship will have its challenges. But in the end, the problems are usually worth it.

The same goes for starting a new project or goal. A good rule of thumb is that any given condition in life would ideally be 80% pleasure with 20% pain.

The pain is the optimal amount of stress that just makes like interesting and helps us grow.

 

 

In Conclusion

 

Mental and emotional stress can cause a lot of problems for an otherwise healthy digestive system.

Stress all together is unavoidable, it seems to be a natural part of the game of life.

What’s important is how we react to our stress and problems. And that we ultimately avoid it from becoming chronic.

If you know you are under too much stress and/or have symptoms of digestive stress. Then, these tips will help.

If stress management is the problem, there are cognitive therapists. Yoga, and meditation instructors who can provide verified help.

For solutions to a wide variety of digestive problems and tips for effectively reducing stress.

Be sure to check out my online digestive course Perfect Digestion. You can find the course here: http://thewellnessacademy.thinkific.com/courses/perfect-digestion