Diet and nutrition are essential components of good health, especially weight loss. However, with all the fads and quick-fix programs going around today, the word ‘diet’ can conjure up feelings of failure and discomfort. That’s not to say certain dieting techniques do not work, but not too many of them are sustainable over the long term.
While overall weight loss may be the result of some diets, over a twelve-month period the weight often bounces right back. All that discomfort for nothing. The good news is a proper weight loss diet does not involve starvation, cutting out all pleasurable foods and trying to implement an unrealistic nutritional schedule.
With that in mind, when you want to lose weight, there is one scientific fact that you can’t ignore and that is that you have to burn more calories than you intake. There are many ways different diets use tricks to achieve this, but at the end of the day, your body needs balanced nutrition to stay healthy and an energy expenditure that is more than your input to get rid of those fat reserves.
This is a little deceptive because often it’s how you burn the calories that count, but you can explore that element further as part of our section on Fitness Training To Lose Weight – an essential companion to this weight loss diet plan. Before you step foot in a gym, pull on your sneakers, or step onto the stationary bike, though, you need to look at your energy intake compared to your expenditure.
Count Your Calories
Forget about your metabolism, about how long it takes to lose weight or about past difficulties. You will lose your weight, feel great and be fit on this diet, but the healthy, genuine weight loss is only ever achieved gradually. This is a long term plan we are implementing – a permanent one, and the first step is reducing your calorie intake. The bigger you are and the more calories you currently intake in a standard day will give you more room for improvement.
There are many online calorie counters that make this task exceptionally easy, so don’t put it off. It will likely take you five or ten minutes, and suddenly, you will start to realize where your excess weight is coming from and why you haven’t been able to lose it.
Because we don’t know your exact height, weight and current daily intake, we can’t calculate it for you. However, as a rough guide, a good weight loss diet would be to decrease your caloric intake by around 20-30 percent assuming you were consuming around or above your recommended daily dietary intake.
Starving yourself will not help your cause here. While you might think the effort squeezing even more calories out of your diet is doing you a favor, it will only hinder you in terms of the energy you can expend to burn fat, muscle growth (as the body will start to use muscle for fuel) and it may even cause you serious health concerns.
Will you be eating less? Yes, but that doesn’t mean you have to go hungry, and when you reach your goal weight you can then sensibly increase your caloric intake again to a recommended amount for your height and energy expenditure. The key here is choosing nutrition-rich foods when filling up you calorie count. This is actually easier than it sounds in reality.
If you’re a little hungrier than normal and you know that an apple, a bowl of rice or a healthy sandwich will fill you up so much more than a bottle of soft drink, a chocolate bar or ice cream, you will be hungering for the healthy food instead. Junk food adds up the calories fast without providing good energy, so when you’re hungry (and if you’re doing it right, you will be a little hungry), you will soon start realizing the benefit of eating the right foods.
One of the hardest parts about a balanced, nutritional diet when counting calories is to be honest with yourself. You may find yourself sneaking extra servings, not including certain things in your total intake (such as the morning coffee, afternoon snack and midnight fridge raid) or kidding yourself about portion sizes.
While you will start to realize that the good foods satisfy your energy needs much more than junk food, that doesn’t help when it comes to cravings. As mentioned, there’s no need to cut out all things pleasant about eating, but you do have to count your pleasure foods in your calorie intake. Treat yourself, as long as it doesn’t blow out your intake.
To help with this, we recommend using a daily calorie diary (there are several online) and carefully measuring food portions. With a set of kitchen scales, this really is an effortless task, and if you find that it’s too much commitment for you, then you really need to look at increasing your motivation.
Sitting a bowl or plate on scales is as simple a method to ensure success as you will ever find, but it’s one of the best that actually works, is good for you and will achieve your weight loss goals long term.
Plan Of Action
Expend more energy than you intake – it couldn’t be more simple. With a balanced, nutritional diet and fitness training program, you will see the kilos falling off while you start to look and feel great. Follow this sample plan of action to get started on the road to your goal weight.
Consider a detox – If you drink alcohol, smoke, or are making some big changes to your diet, one of the strongest ways to start is a detox program. Use the time to plan your new weight loss diet.
Work out your calorie intake – using an online calculator, go through a few typical days and work out your intake. Be honest and include everything, from cans of drink to coffee, snacks and desserts.
Plan your new diet – This may be as simple as adjusting portion sizes, or you may have to completely revamp your take on nutrition. Fresh vegetables, wholegrain bread, rice and pasta, plus protein-rich food like eggs, beans and low-fat dairy. Avoid sauces, junk food and oily food. Make sure you intake enough calories to support any exercise programs.
Use a calorie diary – This will help keep you on track and make you accountable for the food you eat. Remember to treat yourself, and to motivate yourself to stick with this long-term program.
Set goals and achieve them – Set realistic goals over a period of weeks and months, and reward yourself when you reach them. When you reach your goal weight, you can balance out your calorie intake accordingly. After many weeks of counting calories, you will have a good idea of where the excess calories in our diets come from, and you can use that knowledge to maintain a sensible calorie intake forever.
You now have all the information you need to start a weight loss diet that is both healthy and nutritional, long-lasting and will really work. While healthy weight loss is gradual, you will be surprised at the quick and effective results you achieve. Not only that, but you will also feel great as well as look great.
There is one more central defining factor to ensure your success, and it’s one of the hardest elements for those trying to lose weight. You can try any diet in the world, but if you do not have sustained motivation, you will not succeed. This diet requires a high degree of attention to the foods you eat along with honesty for times when you relapse or on days when going over your goal intake is unavoidable.
The key is to realize that this plan is a long term endeavor. Expect your weight to fluctuate on different days, expect to have days when you can’t perfectly control your diet and remember that the long term result will be a permanent weight loss that is neither drastic nor unnecessarily unpleasant.
You have to own up to your weaknesses and be prepared to fight them on a long term basis. If you have struggled with weight loss in the past, this could mean a lengthy battle for you, but it is one you can win, and by using this diet, you will have the knowledge to stay on top of your weight indefinitely.
Most people find it helps to set goals for specific dates or events, so get your calendar out and start making some goals that you can realistically achieve. Joining a weight-loss group (there are plenty online) can help as you share your stories with others, and there is nothing wrong with plastering some motivational posters on your desk, in your room or anywhere else you can gain a boost of motivation.
Good luck reaching your ideal weight with this weight loss diet that actually works. Always seek professional advice when it comes to individual health concerns, specific nutritional advice, or implementing an exercise or fitness training program.
Saad Mushtaq was born and raised in the busy city of Memphis. As a journalist, Saad Mushtaq has contributed to many online publications including the USA Today and the Huffing Post. In regards to academics, Saad Mushtaq earned a degree in business from the University Of Texas and an master’s degree from the University of Tennessee. Saad Mushtaq follows the money and covers all aspects of emerging tech here at The Hear Up.Thanks
Mystery of Fibroids!
Do you know that 80% of all women develop fibroids till the age of 50, although, most of them remain asymptomatic? If fibroids are this much common, you must have some knowledge about this disease. So,
What are fibroids?
Fibroids are basically abnormal growth in the female uterus.
It is the most common occurring benign tumor of the female genital tract but it does not receive that much ‘respect’ probably because its clinical incidence is almost half of its histological incidence.
What are the types of fibroids?
It can be subserosal, intramural, or submucosal if it is present outside on the surface of the body; in the middle/muscular layer; or inside just below the mucosa, of the uterus, respectively.
Subserosal fibroids are termed as pedunculated if they grow with a stalk-like projection.
What are the causes of fibroids?
Causes of fibrosis are not that much clear, however, following fit the best;
- Mostly due to high levels of estrogen and progesterone in the body. (These hormones are involved in the regeneration of uterus lining after menstruation, and that’s why their excess production causes abnormal growths in the uterus.)
- Genetics. fibroids run in families
- Deficiency of micronutrients like vitamin D (as it inhibits cellular proliferation and extracellular matrix production in fibroids)
What puts you at risk of fibroids?
You may be at risk if you have,
- >30 years of age
- Positive family history
- Vitamin D deficiency – etc.
What are the symptoms?
It depends…. If you have submucosal fibroids, you may experience profuse menstrual bleeding. On the other hand, if growths are small or developed after menopause, you may remain asymptomatic.
Symptoms may include,
- Heavy menstrual bleeding
- Prolonged menstrual phase
- Pelvic pain
- Menstrual cramps
- Pain during intercourse
- Frequent micturition (urination)
So, if you are in your 40s, and are having abnormally prolonged and profuse menstruation with pelvic pain, go see your doctor. You may have fibroids.
How are the fibroids diagnosed?
Gynecologists can diagnose fibroids on pelvic examination but they may need more test for confirmation like,
- Magnetic Resonance Imaging (MRI) of the pelvis – it gives a clearer picture of the condition of the uterus, as well as other pelvic organs like ovaries, etc.
How to treat fibroids?
Treatment options relate to the severity of symptoms but medications are typically the first line of therapy while invasive surgery is definitive but should be last resort.
- For suppressing the symptoms of fibroids, you can take anti-inflammatory drugs (like ibuprofen), pain killers, etc.
- For shrinking fibroids, you can use Gonadotropin-Releasing Hormone (GnRH) agonist as well as the antagonist which acts by reducing estrogen/progesterone levels, and decreasing production of FSH/LH, respectively.
If medications are not giving good results or the fibroids are large, surgeons perform,
- Myomectomy – limited removal of the uterus, typically only the muscular layer
- Hysterectomy – complete removal of the uterus in which case, you will not be able to bear a child again.
- Minimally invasive: Uterine fibroid embolization
- A newer treatment option that is gaining traction and involves targeted blood flow reduction of fibroid leading to its shrinkage and ultimate expulsion from the body.
- This therapy is now available in an office setting as well in select geographies. Five Clinics, specializing in the treatment of Fibroids and Veins is one such center in central Ohio delivering this cutting edge treatment in an office. More information at www.fiveclinics.com
1)National Uterine Fibroids Foundation. (2010). Retrieved July 22, 2020, from http://nuff.org/health_statistics.htm
2)Okolo, S. (2008). Incidence, etiology, and epidemiology of uterine fibroids. Best practice & research Clinical obstetrics & gynecology, 22(4), 571-588.
3)Baird, D. D., Hill, M. C., Schectman, J. M., & Hollis, B. W. (2013). Vitamin D and risk of uterine fibroids. Epidemiology (Cambridge, Mass.), 24(3), 447.
Traps to avoid if you are considering Coolsculpting singapore to freeze fat.
Imagine passing a high end branded watch, and at only a fraction of the regular retail price, will you ever think it might be a replica?
High fashion houses produce four seasons of Haute couture annually, and it sets itself to compete replicas flooding in the small lanes in some countries and online shops. It is usual for any consumer to consider it worthy of purchasing it. The worst that could happen will be embarrassing, to be discovered wearing a fake branded watch. The same could not be said for aesthetic beauty treatments. The damage might not just be a loss of face, but rather it is about the efficacy, the safety standards and ultimately, your health.
CoolSculpting Singapore is an FDA-approved, non-invasive treatment to carefully and successfully minimize Fat in targeted locations such as the lower abdominal area and love deals with by using sophisticated innovation by zeltiq USA. Fat freezes at a lower temperature level than skin, muscles and surrounding tissues and this is the core science behind the innovation of fat freezing understood clinically as cryolipolysis.
The Fat merely does not break down as anticipated.
You might end up with lumpiness over the dealt with locations if the freezing is not done evenly.
If the temperature level is chillier than meant, you might experience cold burns of the overlying skin, an issue not seen with the initial Coolsculpting innovation due to its integrated security system and strenuous screening before it was even introduced for public intake.
Double sculpting drastically minimizes clients’ time invested for the treatment procedure, enabling them to get their fat decrease treatment and accomplish their body shaping improvement even more rapidly. As even smaller sized frame women are not immune to undesirable persistent pockets of Fat, we have included the freshly established CoolAdvantage Petite applicators to provide us with the total collection, resolving the differing shape shaping requirements of anybody, regardless of shape or size.
CoolSculpting was very first authorized by the FDA for the treatment of targeted weight loss in 2010 and is readily available at Dr Cindy’s Medical Aesthetics since 2012. Our CoolSculpting therapists have been extensively trained by cool sculpt with a continuing upgrade of understanding to much better satisfy your fat freezing requirements. Besides, complementary shape forming techniques are readily available at our centre to improve the outcomes of your body contouring efforts.
To boost the result of CoolSculpting, reducing the healing duration with much better outcome evident previously, CoolSculpting Plus integrates CoolSculpting with X-Wave, an FDA authorized treatment from Zeltiq. X-Wave is carried out instantly over the cured location( s) with an add-on benefit, using acoustic shockwaves treatment to boost lymphatic drain and slow blood flow for much better removal and metabolic process of the passing away fat cells.
Backed up by clinical research studies and checked by medical professionals, X-Lift engages the FDA authorized Exilis Ultra 360 system to supply an innovative, non-surgical option to raise and tighten up drooping, loose skin over a location( s) treated with CoolSculpting. By engaging a distinct mix of ultrasound waves and radiofrequency (RF) to warm up skin to different depths methodically, X-Lift body increases the outcomes attainable with CoolScultping alone, leading to both fat decrease and skin tightening up. Circumferential decrease, cellulite smoothening and textural gains are a few of the reported advantages with constant usage.
Dr Cindy’s Medical Aesthetics is inducted as a member of “CLUB 200” by the certified principal. This honour acknowledges centres that finished 500 or more cycles of CoolSculpting treatments in the year 2019 alone.
CoolSculpting Freeze and Expel Fat.
CoolSculpting Singapore is an FDA-approved, non-invasive treatment to carefully and successfully decrease Fat in targeted locations such as the lower abdominal area and love manages by using sophisticated zelitiq from USA. Fat freezes at a lower temperature level than skin, muscles and surrounding tissues and this is the core science behind the innovation of fat freezing understood clinically as cryolipolysis. Double sculpting drastically minimizes clients’ time invested for the treatment procedure, permitting them to get their fat decrease treatment and accomplish their body, shaping change even more rapidly. The FDA very first authorized CoolSculpting for the treatment of targeted fat loss in 2010. Our CoolSculpting therapist consists of nurses and medical professionals trained and licensed with a continuing upgrade of understanding to much better fulfil your fat freezing requirements.
As our body contouring slogan states all of it -” If you can pinch it, we can cool sculpt it.”.
The Difference Between Anti-Wrinkle Injections & Fillers
Aging is a natural phenomenon that every human being has to go through. It is an inevitable process that pushes you into a new phase of life. However, the one factor of aging which no one is fond of is its effect on the skin.
As you age, your skin, which is the largest organ of the human body, undergoes a significant change. A few instances of these changes include sagging skin, wrinkles, and the loss of skin volume and elasticity.
Though you cannot stop aging, you can surely make aging look good on you by going for anti-aging treatments available in the market today. When it comes to anti-aging treatments, the most prominent treatment options are anti-wrinkle injections and fillers. They are the first choice of many seasoned dermatologists for two simple reasons- they are non-intrusive and involve no downtime for the patient.
However, this doesn’t mean that they are the same things as they both are used to tend to different aging problems. Before we dive into their differences, let us first understand them in detail:
Anti-wrinkle injections work their magic by relaxing the muscles of the face that are responsible for giving way to lines and wrinkles. When injected, the purified proteins in them stop the chemical signals from the nerves that are responsible for muscle contraction. With no movement of these muscles, the wrinkles are toned down and reduced.
They provide good results over a period of time and hence, are one of the most prominent anti-aging treatments in the world today. Here are a few more pointers about this treatment:
- The results of this injection are short-term and last for about 3-4 months.
- Regular touch up sessions are required to maintain the acquired results.
The use of these injections is not recommended if the patient has delicate facial muscles.
Also referred to as dermal fillers, the primary objective of filler treatment is to revitalise the fullness and volume of the face. The most common applications of fillers are in punctured cheeks, hollows under the eyes, and in folds around the mouth.
These fillers mostly use hyaluronic acid, which is also naturally produced by our bodies. This acid aims to keep the skin hydrated and maintain its volume. However, with aging, the production of this acid reduces.
After the filler treatment, the skin gets revitalized with elasticity, hydration, and volume. Some more important facts about this treatment are:
- The results of dermal fillers last for about 2 years or more.
- Regular touch up sessions is only required after 2 years or more, as the case may be.
Now, since you know what these treatments are and what they do, let’s come on to the main question:
What is the difference between anti-wrinkle injections & fillers?
If you read about anti-wrinkle injections and fillers in the details above, you can effortlessly sort out the differences between these treatments. But the most straightforward way to spell out the difference between anti-wrinkle injections and fillers is:
The anti-wrinkle injections are used to relax muscles and reduce wrinkles, while fillers are used to restore skin volume and amplify features.
Other differences between anti-wrinkle injections & fillers include:
- Anti-wrinkle injections use a purified form of protein, while fillers use hyaluronic acid.
- The effects of anti-wrinkle injections last for 3 to 4 months, while the effects of fillers last for up to 2 years or more.
- Anti-wrinkle injections require regular touch-ups, while filler injections don’t.
Whether you choose anti-wrinkle or filler injections, they both provide several benefits to their users. The effectiveness of both these treatments depends upon your dermatologist.
Get the best treatments for all your skin problems from the city’s best dermatologists to get your treatment done to ensure that your appearance is in good hands!
Umar Nisar was born and raised in the busy city of Tennessee. As a journalist, Umar Nisar has contributed to many online publications including USA Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the University Of Texas and a master’s degree from the University of Tennessee. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.
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