In Health Tips On 18 January 2017
Belly fat is the toughest fat of your body to remove and most people wrestle hard to burn it off. Getting rid of stomach fat is imperative as it not only hampers your confidence but also your health. Belly fat can easily be estimated by measuring the circumference around your waist using a simple measuring tape. For Indians, a waist circumference of 90cm in men and 89 cm in women is considered normal. Anything above this mark is considered as abdominal obesity. People with abdominal obesity are at a higher risk of diabetes, high blood pressure, and fatty liver disease. Even though it is not easy but with patience, diet, and exercise one can easily get rid of this excess fat. Here are a few strategies that will surely help you achieve a flat belly. Load up on Protein: Protein is one of the most important nutrients in terms of weight loss. It helps curb your appetite and boosts up your metabolism. A diet high in protein not only helps you to lose weight but also prevents you from regaining it. Studies have also shown that the quantity and quality of protein consumed are inversely related to belly fat. People who eat higher amounts of good quality protein have a much less belly fat than others who eat less protein. If you are aiming for a flatter stomach then increase your intake of high protein foods like egg, fish, chicken, soybeans, legumes, and dairy. Try to include some of these in each of your meals. Cut down on Carbohydrates: Restricting a number of carbohydrates can be very beneficial for losing weight as well as abdominal fat. Several studies have suggested that a diet low on carbohydrates is extremely effective in getting rid of fat in the belly area. This is because a low carbohydrate diet puts our body on ketosis which kills our appetite and our body starts burning fat for energy. This brings about weight and fat loss. So if you trying to lose your belly fat, restrict your carbohydrate intake to 50grams/day. Eat foods rich in Soluble Fiber: Fiber is the indigestible part of plant material. It is of two types- soluble and insoluble. Both the types are not equally effective when it comes to weight loss. To lose weight one must eat a lot of soluble fiber.Soluble fiber binds with water to form a thick gel that slows down the movement of food as it passes through the gut. This results in a prolonged feeling of fullness and hence reduced appetite. Several studies have suggested that fiber especially soluble fiber are very effective in bringing about weight and fat loss. One such study published in the Journal of Obesity revealed that an increase in soluble fiber intake by 10grams per day brings about a reduction in belly fat by 3.7%. Excellent sources of soluble fiber include oats, legumes, flax seeds, fresh fruits, and vegetables. Avoid Sugary Beverages: Sugary beverages are worse than sugar-sweetened drinks when it comes to weight loss. This is because our body does not metabolize liquid calories the same way it does solid ones. Sugary beverages like aerated drinks, soda etc are loaded with liquid fructose that can make you gain abdominal fat. Stay away from these sugar-sweetened beverages to reduce your belly fat. Say no to Alcohol: Alcohol may have some health benefits but an excess of it is detrimental to your health. Research suggests that people who drink alcohol have more belly fat than those who do not drink. Exercise: Diet without exercise and exercise without diet is of no use when it comes to weight loss. Engage yourself in simple aerobic exercises like walking, swimming, running etc. These exercises are not only effective in reducing belly fat and weight but are also equally effective in maintaining weight and shape after weight loss.
In Health Tips On 18 January 2017
Getting into shape can be really very difficult. With the changing lifestyle and more and more women going out to work it makes it even more difficult for them to prepare a separate meal for themselves or any other member of the family. At this time meal replacement shakes offer a quick, convenient and effortless alternative to regular meals. They also offer a decent alternative to people who lack skills or interest in cooking. These are some of the many reasons why grocery or medical stores now days are stocking up more and more meal replacement shakes. The basic concept behind these shakes is to replace one or two meals in a day so as to cut down the possibilities of overeating. Meal replacement shakes can be a good alternative for beginners who want to lose weight fast but in order to lose weight and to maintain it in the long run one also needs to learn how to eat sensibly otherwise he will end up gaining weight over a period of time. These shakes also offer a decent choice to individuals who consistently miss breakfast. Several studies have reported that eating a high protein breakfast fosters weight control. These shakes are high in protein that helps curb our appetite. Also, our body needs more calories to metabolize protein compared to carbohydrates that help in weight loss. Even though meal replacement shakes provide a reasonable amount of nutrition they should not be taken as a substitute for the whole diet. Also, these shakes do not contain everything when it comes to a healthy diet. They lack the goodness of phytonutrients present in fresh fruits and vegetables. These phytonutrients although considered as non-essential nutrients if included in diet offer significant health benefits. They help to enhance our immunity, have an anti-aging effect, repair cellular or DNA damage caused by toxic substances, and detoxify carcinogens. Several studies published in various journals have reported that a diet rich in phytonutrients help in preventing various diseases like cancer and heart disease. At the same time, meal replacement shakes also do not address the social aspect of eating. One cannot have these shakes all the time and anywhere, nor he can depend on them for a lifetime. People using these shakes have a hard time eating out. My Verdict Meal replacement shakes can be a good alternative for starters who want to lose weight fast. But since one cannot depend on them for a lifetime as it can be very tiresome and boring, one must learn to cultivate in themselves healthy eating behavior. This will not only help them to lose or control their weight over a long term but will also not deprive them of the basic pleasure of eating out with family and friends. In addition to this, a healthy diet blessed with the goodness of fruits and vegetables will provide you with plenty of antioxidants and phytonutrients which are not otherwise present in these lab made formulas that will help you stay fit and free from diseases.
In Health Tips On 09 February 2017
I often receive emails, phone calls and messages from thyroid overweight patients who have the same frustrating concern I am a thyroid patient on medications and my thyroid is under control now but still, I am unable to lose any weight. What can I do?? Well...it can be difficult and sometimes it may seem impossible to lose weight with hypothyroidism but with patience and correct approach, it is possible. Here are some of the important tips I am sharing based on my personal clinical experience with clients that will help you in losing your stubborn weight. INCREASE YOUR METABOLISM People with hypothyroidism have a sluggish metabolism. That means they burn fewer calories for the same amount of food consumed compared to other people of the same height and weight. No, this does not imply that you need to reduce your food intake. If you do so your metabolism will slow down even further, making it even more difficult for you to lose weight. So what can be done?? The best approach is to first focus on the ways you can increase your metabolism and there are numerous ways that can help you in achieving this goal. Let's have a look at some of them Exercise: A key way to kick start your metabolism is through exercise. Exercise not only helps you to burn excess calories but also improves other aspects of health that even proper nutrition can't provide- mobility and strength. You don't have to worry about straining yourself through high-intensity workouts. Research suggests that simple low-intensity workouts like regular brisk walk are equally effective. Green Tea: Drinking green tea on a regular basis is one of the easiest ways to boost up your metabolism. A study published in the American Journal of Clinical Nutrition found that green tea increases the metabolic rate by 4% over a 24 hour period. CUT BACK ON REFINED CARBOHYDRATES AND ADDED SUGARS A moderate to low carb diet that focuses on complex carbohydrates (like whole grains) and avoiding simple sugars is an effective strategy for weight loss. This can be easily done by avoiding the junk food like aerated drinks, pasta, cakes etc that are not only unhealthy but also unnecessary. Also eating complex carbohydrates and avoiding simple sugars help reduce production of cytokines- tiny proteins that cause inflammation in the body. INCREASE INTAKE OF SELENIUM AND ZINC Selenium and zinc are the two micronutrients that are involved in thyroid function. Hence it is important that your diet contains adequate amounts of these two nutrients to optimize thyroid hormone production and metabolism. Selenium: Selenium is an essential mineral that plays a significant role in the production of Thyroid hormone and regulating the Thyroid Hormonal Levels. It also helps the body to recycle iodine. For all the above-mentioned reasons it is very important to include a variety of selenium rich foods in your daily diet. Foods like tuna, eggs, bran, legumes, whole wheat, chicken, beef are all rich in selenium and must be included in some form in each of your meals. Zinc: Zinc is crucial for the regulation of Thyroid Stimulating Hormone (TSH). Hence, it must also form an integral part of your daily diet. Sources of zinc include nuts, legumes, beef, chicken, milk, yogurt, fish. DRINK PLENTY OF WATER When the body is dehydrated our cellular functions slows down. Proper hydration helps your metabolism to work more efficiently. In addition to this, it also helps reduce appetite, eliminate water retention, bloating and aids the body to get rid of toxins. Above the general recommendation of 8 glasses of water per day, it is recommended to drink another 8 glasses of water for every 10 kg weight you want to lose. TRY THE GLUTEN-FREE DIET This diet is only recommended if you consistently follow the above steps but are still overweight. Gluten is high in goitrogens that interfere with the iodine uptake by the thyroid gland and thereby suppress thyroid function. Several studies have shown a strong association between thyroid and gluten intolerance. I have also seen excellent weight loss results in my hypothyroid patients when they cut off gluten from their diet. References: Autoimmune thyroid disorders and coeliac disease. Eur J Endocrinol February 1, 1994130 137-140 Effects of exercise amount and intensity on abdominal obesity and glucose tolerance in obese adults: a randomized trial. Ann Intern Med. 2015 Mar 3;162(5):325-34. doi: 10.7326/M14-1189. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr December 1999 vol. 70 no. 6 1040-1045 The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health. Thyroid. 2002 Oct;12(10):867-78.