There is one subtle enemy of weight loss that many people are not even aware of. I’m talking about stress. I had a weight loss student who suddenly stopped losing weight halfway through her weight loss program with me although she was following all my instructions.
When I probed a little deeper, I discovered that at that period of time, she was experiencing a lot of stress at work. And it was the stress that hindered her weight loss. When I coached her to deal with her stress, she could resume losing weight again.
It’s so common to find people who ‘comfort eat’ i.e. they eat to comfort themselves. This comfort eating is particularly acute during times of stress. “I’m stressed, therefore I eat.”
Here are a few proven ways to manage stress that I share with my weight loss students.
1. Distract yourself by giving yourself something to do whenever you feel like binging. This way, you will postpone your instant gratification when hunger hits. Tell yourself you’ll wait 10 to 30 minutes to eat. Chances are good if your cravings are only stress-related, they’ll disappear when you allow yourself to become distracted.
2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.
3. Drink lots of water. Keeping yourself hydrated not only increases your metabolism (which boosts weight loss), but also keeps yourself feeling full.
4. Be accountable to a friend – preferably one who is also given to comfort eating. When you feel like eating, write him/her a quick note or make a phone call.
5. Don’t let yourself go hungry or tired. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.
6. Post some reminder messages wherever you’re likely to see them when stress-related cravings begin. Use any message that works for you. Examples can be, “Are you sure you want to do this?” or “Think before you eat.”
7. Make it inconvenient for you to get certain foods (those snacks that tend to make you put on weight). Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating.
8. De-stress by doing something you enjoy regularly. Whether it’s 10 minutes to reflect and relax, or whether it’s some fun activity that will revitalize you, it’s critical to do it. Health is not just physical; mental well-being is just as important, you deserve to mentally de-stress everyday!
Many people who suffer from high blood pressure are on medication to control it. Although there are number of treatments and medicines available for the treatment of high blood pressure, the best thing to do is prevent it because once you have hypertension, it cannot be reversed.
If you want to prevent high blood pressure, follow these recommended tips.
Blood pressure is directly relative to the body weight; it means that if your weight increases the blood pressure likewise rises. Overweight individuals have an increased risk of hypertension, heart disease, and other illnesses. Slimming down reduces the risk even if you don’t have high or low blood pressure issues due to being overweight, a healthy weight may help you feel active and lower your risk of blood pressure and additional diseases.
To lose weight, you ought to use up more calories than you consume. You have to use up the day’s calories and some of the calories stored in your body fat. Eating three hundred to five hundred calories less per day, might lead to losing between one and 2 pounds per week. This is a realistic weight loss. It might seem slow, but would add up to a weight loss of more than 3 stone in a year.
Increase your physical activity if you truly wish to lose your weight. Besides slimming down, there are other reasons to be more active: Being physically active may help lower hypertension and your total cholesterol level while raising HDL-cholesterol, and reduces your risk for cardiopathy. Physically active individuals have a lower risk of getting hypertension (20% to 50% lower) than inactive individuals.
You’re not being asked to join a gym but at least try to fit assorted physical activities into your daily routine in little but important ways. If light physical activities done on regular basis may reduce the risk of blood pressure and cardiopathy.
Do at least a half-hour of exercise like swimming or running. If you don’t have half-hour for exercising, try to discover two 15-minute periods or even three 10-minute periods. Try to do some sort of aerobic activity in the course of a week or try brisk walking, most days of the week. These exercises may condition your heart and lungs and may prevent diseases.
Your physician may help you set sensible goals based on a suitable weight for your height, build and age and help you prevent hypertension. Men and very active women might need up to 2,500 calories daily. Other women and inactive men require only about 2,000 calories daily.
If you want to lose weight, I strongly advise that you consider a method that is natural, rather than one that requires sythetic means like diet pills. Natural means of weight loss is safer and when done correctly, would give permanent results. But natural methods of losing weight usually involve exercise and diet. However, there is a method that can result in almost immediate weight loss without exercise or diet. It’s called colon cleansisng, also known as weight loss cleansing.
When it comes to colon cleansing for weight loss, there are many people (maybe including you) who wonder how it works. There are some colon cleanses that advertise that they are designed to help you lose weight. These types of colon cleanses are also commonly referred to as weight loss cleanses. However, there are colon cleanses that advertise that they are not guaranteed to help you lose weight, even though some of them may.
When using a colon cleanse, it is important that you follow all instructions for it to work properly. For instance, there are some colon cleanses that require that you do not eat anything for one or two days. These types of colon cleanses are usually in liquid form. The colon cleanses in pill form may require that you only eat and drink certain foods, like fruits and vegetables.
When you cleanse your colon, you are essentially detoxifying your body. The colon cleanse will push toxins out from your colon and sometimes even your intestines. This is ideal to both promote health and help you lose weight. The average person has anywhere from four to eight pounds of stored waste in their body. When using a colon cleanse, that extra waste will be expelled from your body. This is why many people lose weight almost instantly with a colon cleanse.
Using a colon cleanse, like one that works in three to seven days, you should see rapid weight loss. Some people use colon cleanses to quickly lose weight before a special occasion like a wedding or a vacation.
However, bear in mind that colon cleansing is essentially for cleansing not weight loss. It is important to follow all instructions on the colon cleanse product and do NOT take too much or for longer than instructed. Taking more does not mean you will lose more weight.
While you may be able to achieve immediate weight loss with a colon cleanse, remember that if you do not change the way that you eat or add exercise to your daily activities, you may regain your weight in as little as a few weeks or days. This typically happens if you were asked to restrict your diet when using a colon cleanse. While you do not have to keep up with your restricted diet, you should reduce your junk food intake and start a daily or at least a weekly exercise program.
You can buy colon cleanses from department stores, fitness stores, pharmacies and health stores, both on and offline. Before buying a colon cleanse, you should search for product reviews online or speak with a healthcare professional. This will help you take the right steps in the whole process.
One popular weight loss method has to do with detoxifying the body. There are various products that help detoxify the body. One of these is a supplement in the form of tea. Stores all over sell slimming tea, dieter’s tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.
One of the effects of drinking dieter’s tea is frequent bowel movement. This works to get toxins out of your body but it isn’t exactly the only thing that slimming tea actually does to the body.
Slimming tea contains herbs which are natural laxatives that usually include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and are used since the ancient times because of their potency in treating constipation and inducing bowel movement.
Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories in the body.
The reason for this is that laxatives do not act on the small intesine where most of the calories are absorbed. Instead, they work on the large intestine. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa.
While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointesitinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Slimming teas are usually less axpensive and taste better than other laxatives in the market.
Women may even be more susceptible to the effects of slimming teas. Although they are not known to interfere directly with the woman’s menstrual cycle and fertility, they should watch out if drinking them causes them to rapidly shed weight. It is also not safe for pregnant women to be taking in laxatives of any kind. Wise and reponsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women and women who are trying to conceive.
Advertising for slimming teas in the market today can be absolutely misleading. For instance, they commonly refer to the laxative qualities as “natural bowel cleansing properties” and not specifically use the word “laxative”. Some even use the term “low-calorie” on their labelling. These products in fact, contain essentially no calories nor nutrients whatsoever; unless they are sweetened.
Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding, electrolyte disorder and dehydration as well as injury and worse, death. It has also been reported that excess use of stimulant laxatives cause severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It may lead to surgery to remove the colon altogether.
For true weight-loss success, health experts stress the importance of changing your lifestyle for the long term and exercising regularly.
Here are some creative ways to make fitness fun again and help you win the battle of the bulge once and for all.
1. Take “healthy” vacations.
Make fitness part of your travels. Head to a spa where, along with a little pampering, you can enjoy hiking, rock climbing, kickboxing, aqua aerobics and yoga.
2. Walk or run for a good cause.
Training for a 5K charity walk, for example, may be all the motivation you need to get started on a regular fitness routine. Best of all, you’ll be helping your favorite charity accomplish its goals.
Yes, that’s right. Dancing is fun and helps you keep your weight down. Join a ballroom or hip-hop dancing class.
4. Strip the weight away.
There are many exercise DVDs featuring some famous celebrities help you spice up your regular workout routine and provide a fun new way to tone your body right in the comfort of your own living room.
This is because for your body to lose weight, you must see a net reduction in your calorie intake. The amount of calories that you need to reduce, in order to lose weight, will all depend on your current weight and your target weight. But a lower net calorie intake does NOT mean you can’t eat three meals a day. The opposite is actually true – if you continue eating 3 meals a day, you will lose weight whereas if you skip meals, not only won’t you lose weight but it is only dangerous to your health.
Instead of reducing your calorie intake by limiting the amount of foods that you eat, you can use exercise to your advantage. By exercising, you burn off calories. These are calories in which your body can use to help you lose weight.
Since it is important to incorporate exercise into your weight loss plan, you may be wondering how you can go about doing so. Frankly, there are an unlimited number of ways that you can go about using exercise to help you lose weight. For starters, you can buy a collection, even just a small collection, of exercise equipment. Exercise equipment can include items such as exercise balls, weights, a treadmill, a stair climber, and so forth. Even if you have limited financial resources, you should be able to find a number of exercise equipment pieces that are within your budget.
If you do not wish to buy any exercise equipments, you may want to join your local gym or fitness club. Due to the highly competitive nature of the industry, you can easily find affordable membership rates. Many fitness clubs and gyms have very accommodating open hours, often making it easy to exercise before work, after work, or even during a lunch break of yours.
Despite the fact that exercise is often associated with exercise equipment, like a treadmill, that is not all that exercise is about. Exercise can also involve something simple like going for a walk or taking the stairs instead of the elevator at work.
If you prefer to exercise for free in your spare time, consider finding an exercise buddy. This is a person who can workout with you, even if it just involves walking around your local shopping mall. You will strengthen your friendship with you buddy and be more likely to stick to your weight loss plan and achieve your goals.
As outlined above, it is extremely important that you incorporate exercise into your weight loss plan, if you are serious about losing weight and wish to do so in a healthy way.
Most people who desire to lose weight know they must increase their metabolism to burn off excess fat. So some have resorted to taking supplements to burn fat. But do these fat-burning supplements work?
An indirect answer to that question is to look at statistics because numbers don’t lie. In America, for instance, more than 60% of adults are overweight and 30% are obese. What does that say for all the weight loss supplements they consume? My personal view is that most of the weight loss supplements in the market are designed just to make a sale.
Although the Food and Drug Administration has successfully banned illegal marketers, some products are still available. Consumers can be deceived by the labels which claim caffeine or ephedra free not knowing that these supplements comprise of other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia and even psychological side effects.
A few other significant effects of weight loss supplements is that it may contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which may appear promising, but in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all. I always advise against any product that reverses the natural functions of the body. Your body does need carbohydrates and that’s why you should not prevent its absorbtion. What you should do is limit your intake instead.
Since the number one reason why people eat is because they feel hungry, there are a number of supplements that increase the feeling of being full and decreases appetite. One example is Guar Gum. However, recent studies show that it has no meaningful benefit at all to weight loss. It is ironic that manufacturers mix Psyllium that has the reputation of reducing appetite and aiding weight loss. But initial studies so far do not support this claim although it helps control blood cholesterol and sugar. Again, I’m not keen on consuming a product that inhibits my natural appetite. Instead, a better weight loss method is to control my eating habits.
To me, it is far safer to recommend the time tested method of weight loss, which is to invest in walking shoes instead of fancy supplements. Go to the park and do brisk walking or go to the gym and have a well balanced diet instead.