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Browsing through the Internet, you’ll see so many weight-loss diets. But, are they safe, or even practical? Here’s the complete guide to 2020s most trending weight-loss diets. Before we get started, it’s essential to take note that this isn’t merely a how-to-do manual. Instead, we’re going to explore the pros and cons of different diets. Furthermore, I will explore various topics relating to the most sought-after diets of 2020.

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As you’ll see throughout this guide, we shall use evidence-based data to broaden your perspective about weight-loss diets and healthy living in general. If you’re searching for a weight-loss diet, or you intend to embark on one that you’ve found on the Internet, this guide is perfect for you. Also, if you enjoy reading, I’ve included reviews from top dietitians and nutritionists for further reference.

 

Chapter One: A Look at the Concept of “Weight-Loss Diet”

You probably think that a weight-loss diet only entails the type of food you eat, and the amounts you consume, right?

Well, you’ve been wrong all along!

Recent advancements in the weight-loss sphere prove that weight-loss isn’t all about shedding off extra pounds. In the past few years, countless diets have been created. Similarly, there are dozens of theories behind every diet that you’ll come across. Generally, all foods offer permanent and fast weight loss. Nonetheless, only a few can stand the test of time.

It’s always advisable to eat a healthy diet since your food choices go a long way in determining your health and quality of life in general. In the past, low-fat diets were considered to be responsive. With time, scientists discovered that low-fat diets are not as effective as previously touted.

One thing that you should keep in mind is that every diet that reduces your calorie intake will show considerable positive results. The most effective weight-loss diets work in the following ways:

  • Cut out all lousy food calories, and in their place, consume healthy calories
  • Rejection of old myths, and inducing evidence-based research

To adhere to a weight-loss diet, you should first prepare your outline.

Here’s how you should start:

Calculate Your BMI

There isn’t a foolproof way of calculating your BMI. However, this should be the first step to take when you embark on a weight-loss diet. Once you determine your BMI, you’ll know whether your weight is healthy or not in correspondence to your height. Numerous online BMI tools can save you time and lessen the mathematical chaos of calculating your BMI.

Your BMI should be compared with the following standard ranges:

  • Below 18.5 = underweight
  • 5 to 24.9 = healthy weight
  • 25 to 29.9 = overweight
  • Above 30 = obese

The correct assessment of obesity is a perfect tool for deciding the best weight-loss diet for you. Before you make this decision, it’s essential to review the basic concepts of weight-loss diets.

So, let’s dive in.

 

Weight loss diets
Best Weight Loss Diets

 

Eliminating calories from your diet isn’t a linear process:

Once you start following a specific weight-loss diet, you’ll shed weight dramatically during the first weeks of embarking on the program. However, at some point, the weight drop will stagnate. Consuming the same number of calories, or the same diet won’t help you shed any more weight.

When you shed an optimum amount of calories from your diet, you won’t lose any extra weight. When you shed a lot of weight, you lose muscle and water alongside the fats, thus slowing down metabolism. Most diets entail variations in calorie cut-down over time. This is a sustainable way of shedding weight.

Good calorie food options include lean meat, eggs, fish, vegetables, low-carb fruits, and high-fat dairy products. Your daily calorie intake shouldn’t exceed your calorie intake. Therefore, contrary to what you might think, the entire weight-loss debate isn’t rocket science.

In every weight-loss diet that you embark on, your calorie intake should be less than the number of calories that you burn. Generally, there are different ways or burning calories.

Many people consider exercise to be a crucial component of calorie expenditure. However, research shows that exercise only accounts for 20% of your calorie expenditure. Your max calorie expenditure is determined by your resting metabolic rate. This is the rate at which the body burns and converts calories into energy. Nevertheless, this process isn’t under voluntary control. Therefore, functional weight loss only focuses on strategies that increase your resting metabolic rate.

Anyone who’s looking for a diet that offers weight-loss shortcuts is undoubtedly in trouble!

Successful and foolproof diets are devoid of shortcuts. Besides the fact that weight-loss is a long-term commitment to diet rules and goals, losing weight rapidly has adverse side effects, and could put you in trouble.

So, how is rapid weight-loss detrimental?

Most of the diet marketers that you’ll come across offer the so-called rapid weight loss diets. However, some of these diets lead to starvation or the intake if an absurdly low number of calories. Besides, some of the weight-loss supplements that you’ll come across are not approved by the FDA.

Rapid weight loss can be dangerous, and here are some of its possible risks:

  • Loss of excessive body water mass in up to 25% of cases, thus leading to gallstones
  • Dehydration, which leads to electrolyte imbalance
  • Headache
  • Malnutrition
  • Fatigue
  • Amenorrhea
  • Dizziness
  • Constipation

As you can see, rapid weight loss isn’t always a good idea.

Often, those who seek rapid weight-loss have short-term goals in mind. However, if you want to lose weight sustainably, and with long-term goals in mind, it would be best to search for proven options rather than short-term solutions.

Indeed, you can’t fake weight-loss. Therefore, we should examine some of the most touted weight-loss diets in 2020 to determine whether they are beneficial.

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Chapter Two: The Mediterranean Diet

Just like the name suggests, this diet is primarily based on eating patterns associated with countries that border the Mediterranean Sea. This diet is renowned for being healthy since it focuses on your health and wellness in general, rather than just weight loss.

Numerous studies have shown that the Mediterranean diet has numerous benefits, including weight loss and the prevention of heart ailments, premature death probability, and diabetes mellitus. It’s hard to provide a solid definition of this diet, but it comprises lots of vegetables, fruits, nuts, seeds, whole grains, and beans.

In this chapter, we’re going to describe the Mediterranean diet in detail.

So, what does the Mediterranean diet consist of?

The fundamental components of the Mediterranean diet are vegetables, fruits, beans, whole grains, virgin oil, fish, spices, and bread. When you embark on this diet, you should also consume adequate amounts of yogurt, eggs, poultry, and cheese. Try to avoid consuming red meat, and strictly avoid sweetened beverages, sugar, processed chicken and meat, refined and polished grains, processed low-fat foods, and trans-fats.

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Here’s a breakdown of some suitable food options that you may want to consider:

  • Vegetables; Spinach, carrots, Brussels, tomatoes, sprouts, and broccoli
  • Nuts and seeds; Walnuts, almonds, cashews, and hazelnuts
  • Fruits; Strawberries, apples, bananas, figs, dates, melons, and oranges
  • Legumes; Peas, beans, peanuts, chickpeas, and lentils
  • Whole grains; barley, corn, whole wheat, and brown rice
  • Herbs and spices; Basil, rosemary, cinnamon, pepper, and mint
  • Fats; Avocadoes, extra virgin olive oil, and avocado oil

Which Drinks Are Permitted?

After getting started on the Mediterranean diet, water should be your go-to drink throughout the day. Besides, coffee and tea are acceptable. Nonetheless, you should avoid additives, sweeteners, and sugars.

What Makes the Mediterranean Diet Popular?

Initially, this diet wasn’t meant for weight loss because most people who live in the Mediterranean region adhered to it without any weight loss objectives in mind. Although there isn’t an official way to support it, the Mediterranean diet has gained immense popularity over other weight-loss diets, which are somewhat more restrictive.

The Mediterranean Diet Meal Plan Sample

Day 1

  • Breakfast: Greek yogurt, honey, and berries
  • Lunch: Tuna with lots of green vegetables
  • Dinner: A piece of chicken breast with tomatoes
  • Snacks: Almonds with a bowl of salad

Day 2

  • Breakfast: A piece of fruit, boiled egg, and whole-grain toast
  • Dried tomatoes, roasted red peppers, and dried tomatoes
  • Dinner: Salmon with quinoa
  • Snacks: Hummus with dipping vegetables

Day 3

  • Breakfast: Fruit and walnuts
  • Lunch: Tabouli salad and long grain pita
  • Dinner: large salad, gnocchi, and roasted chicken
  • Snacks: Caprese skewers

Day 4

  • Breakfast: Fruits and slices of brie
  • Lunch: Veggie soup with whole grain rolls
  • Dinner: White fish cooked in garlic and olive oil, sweet potato, and zucchini
  • Snacks: Slices of cheese, cherry tomatoes, cucumber, and olives

Day 5

  • Breakfast: Omelette, fresh herbs and olives, and tomatoes
  • Lunch: Salad with veggies, a piece of chicken, and olives
  • Dinner: Grilled chicken, roasted Brussels sprouts
  • Snacks: Peach, almonds, and yogurt

Day 6

  • Breakfast: A scrambled egg with vegetables, and a slice of whole-grain bread
  • Lunch: Quinoa bowl, feta, veggies, and sliced chicken
  • Dinner: Roasted fennel with broccoli, arugula salad, and grilled seafood
  • Snacks: Greek yogurt, grilled vegetables, and hummus

Day 7

  • Breakfast: Vegetable frittata
  • Lunch: Lemon, raw veggies, whole grain crackers, and smoked salmon
  • Dinner: Mussels and red sauce pasta
  • Snacks: Cucumber dipping alongside mashed avocadoes, lemons, and salt

 

Mediterranean diet
Benefits of the Mediterranean Diet

 

The Short-Term and Long-Term Benefits of Mediterranean Diet

The Mediterranean diet stands out due to the numerous benefits that it offers. In the long-run, this diet offers dozens of health benefits, including better brain development, better coordination and cognition, and low risk of dementia and Alzheimer’s among older individuals. Moreover, the diet lowers the risk of common chronic illnesses such as diabetes, depression, cardiovascular diseases, and certain forms of cancer.

A research report published in the Frontiers of Psychology journal un April 2018 pointed out that veggies and raw fruits boost your mental health and prevent arthritis.

Concerning the short-term benefits of the Mediterranean diet, you’re most likely to experience considerable weight loss within the first few months of embarking on the diet, provided that you follow it strictly.

Foods to Avoid in the Mediterranean Diet

To experience both the short-term and long-term benefits of the Mediterranean diet, you should avoid these food items:

  • Soya bean oil and canola oil
  • Refined grains, including flour, pizza dough, white pasta, rice, and wheat
  • Pastries, refined sugars, artificial sweeteners, sodas, and candies
  • Processed meats, red meat, and hot dogs
  • Preserved and frozen foods

Read on to find out more…

Possible Pros and Cons of the Mediterranean Diet

Pros
  • Nutritional Benefits

The Mediterranean diet doesn’t skip significant food groups. Therefore, it encourages nutrient intake. Besides, the menu has a low risk of protein and mineral deficiency.

  • Weight Loss Management

The diet can help you manage weight since it encourages the consumption of lean meats and nuts alongside dietary fiber and fruits. This helps you to stay fuller for a longer time than most foods. Similarly, the Mediterranean diet eliminates refined sugar and processed foods from your menu, which is crucial to any weight-loss regimen.

  • Better Mental Health

The nexus between the Mediterranean diet and better mental health is attested to by  Kelly Toups, the Director of Nutrition at Oldways.

“A 2018 study in Molecular Psychiatry found that those most closely following a     Mediterranean diet were 33% less likely to develop incident depression than those not following a Mediterranean diet,” she says.

  • Low Levels of Saturated Fat

The Mediterranean diet restricts the intake of translate-fatty acids. This reduces the risk of fat deposition in your vessels and body tissues. By reducing the consumption of saturated fat, your body’s cholesterol levels will balance out, thus preventing multiple systemic illnesses.

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  • Easy to Follow

Arguably, this is the most significant benefit of the Mediterranean diet. There’s a wide selection of foods, depending on your nutrition needs. Therefore, you can always set a menu that suits you despite your lifestyle, health condition, and age.

 

Possible Cons

  • Time Consuming

Preparing foods in this diet can be time-consuming, especially when compared to heating ready-to-cook or frozen food items. Besides, shopping for some diet-specific foods can be challenging.

  • No Authentic Guidelines

The Mediterranean diet is deprived of evidence-based research compared to other famous diets. It doesn’t provide a clear count of the number of calories that you’ll lose. Besides, it doesn’t give a clear list of foods to eat and avoid. Even so, the USDA provides a healthy Mediterranean-style eating guide, which you can use as a reference.

  • Supports Alcohol Consumption

The Mediterranean diet allows you to consume alcohol, especially red wine. However, this can be dangerous for women, especially those who have a family history of breast cancer. The consumption of red wine increases the risk of getting breast cancer.

So, should you embark on the Mediterranean diet?

This diet is a perfect way of losing weight while benefiting from its nutritional balance. Indeed, the pros outweigh the cons, which is why the Mediterranean diet is trending in 2020.

 

Chapter Three: The Old School Volumetric Diet

This diet focuses on keeping you full at all times by only eating healthy foods. By staying fuller for longer, you’re likely to eat less. The layout of the Mediterranean diet is to split the energy density of individual food items into significant meals. Generally, the food falls into four categories:

  • Group 1 (very low-density): These foods include non-starchy fruits and veggies, broth-based soups, and fat-free milk.
  • Group 2 (low-density): This group consists of starchy fruits, cereals, grains, vegetables, legumes, and dishes like spaghetti.
  • Group 3 (medium-density): Includes French fries, meat, ice cream, cheese, cake, and bread.
  • Group 4 (high-density): This group of food items includes chips, chocolates, crackers, cookies, candies, oil, and butter.

When you embark on this diet, you’re allowed to split your all-day meals into snacks, dinner, lunch, and breakfast. Ultimately, the outcomes will depend on how you adhere to the diet.

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Getting Started on the Volumetric Diet

According to dietitians, the most effective way of getting started on the Volumetric diet is by increasing your water intake. Water increases the bulk and volume of the food that you consume without increasing your calorie intake.

Here’s a list of food items that are water-rich:

  • Pasta (65%)
  • Fruits and veggies (up to 95%)
  • Yogurt (75%)
  • Soup (95%)

With time, you can substitute these foods with those you prefer, such as hummus and juicy carrots. You simply need to look for food items that contain loads of water.

The Scientific Logic Behind the Volumetric Diet

A study report published in the Journal of Eating Behavior highlighted that food items with a low energy density can induce weight loss. The volumetric diet doesn’t explicitly state what you should eat and what you should avoid. Instead, it encourages you to follow a healthy diet plan, which helps you to shed an optimal amount of health and stay healthy.

The volumetric diet’s critical factor is the consumption of water-rich foods since they have low energy intensity. Besides, focus on foods that are nutrient and fiber-rich, since they will leave you feeling fuller after meals. A typical volumetric diet consists:

  • Fresh or frozen veggies
  • Fresh fruits
  • Legumes
  • Beans
  • Lean white meat
  • Skinless chicken
  • Low-fat fish
  • Little sugar
  • Water as a substitute for other drinks
  • Fresh fruits

One incredible benefit of the volumetric diet is that it’s consumer-friendly, especially to individuals who aren’t big fans of veggies. Read on to find out what nutritionists say about volumetric diet-aided weight loss:

  • A 2014 study by Drexel University researchers comprised 132 participants. They shed weight by adhering to a low-energy volumetric diet, even after terminating the diet.
  • A report published in the American Journal of Clinical Nutrition in 2007 showed that obese women who followed a low-density volumetric diet lost 2 pounds extra compared to those who followed a low-fat volumetric diet.

 

volumetric diet
Pros of Volumetric Diet

 

What Are the Benefits of the Volumetric Diet?

  • Convenience: Provided that you adhere to the guidelines, you can consume different foods. The broad food choice allows you to eat the food items that you prefer.
  • No strict rules: When following the volumetric diet, you don’t have to deprive yourself of foods such as pastries and chocolates. The diet allows you to incorporate them into your feeding program in a healthy and balanced way.
  • Bid goodbye to hunger pangs: The volumetric menu is specially designed to enhance satiety by deviating the brain from hunger signals. Therefore, it reduces hunger pangs.

 

Possible Cons

  • Cooking isn’t spared: Adhering to the diet can be difficult, more so to individuals who can’t cook meals from home. If you like eating out, this diet may not be for you.
  • Offers short-lived satiety: The volumetric diet vouches for the consumption of low-calorie foods. Although this leaves you feeling fuller, satiety is often short-term. It’s best to incorporate proteins in your meals to keep hunger pangs away for a longer time.
  • Lack of proper rules: Just as it’s the case with the Mediterranean diet, this diet doesn’t have rigid rules and restrictions regarding the consumption of certain foods.

Although the volumetric diet alone works wonders as far as shedding weight is concerned, it would be best to combine it with an exercise regime to maintain the gains.

 

Short-Term and Long-Term Benefits of the Volumetric Menu

Plainly speaking, the volumetric menu isn’t a quick fix. It might make you cut your calorie consumption, but still, feel deprived. Even so, the long-term benefits of the volumetric diet are more promising. For instance, it offers numerous health benefits to older individuals.

Considering the short-term outcomes of the volumetric diet, it isn’t meant for those who are looking for a quick fix. Its long-term results are more prominent, and longer-lasting too. Therefore, the diet is designed for those who want to lose weight sustainably over a long period.

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Chapter Four: The Plant-Based Flexitarian Diet

Whenever this diet gets mentioned, vagueness often comes into play. However, as the name suggests, the diet is all about vegetarianism. Many people are turning to vegetable-based diets. Typically, plant-derived diets are rich in proteins and entail avoiding beef rather than eliminating it altogether.

The flexitarian diet allows you to consume plant-based foods as well as animal-based proteins primarily. Nonetheless, the latter should only be consumed in moderate quantities. The flexitarian diet is a friendlier version of the typically strict vegan diet. If you’re looking to embark on a plant-based diet, yet you still want to be consuming meat in moderate quantities, the flexitarian diet should be your go-to option.

So, why is this diet so hyped?

Well, the flexitarian diet is the brainchild of one Dawn Jackson Blatner. He wanted to show the benefits of plant-based meals among people who also enjoy eating meat products. The primary difference between individuals who embark on the flexitarian diet and vegans is that vegans try to cut out meat and animal-based products completely. If you follow a flexitarian diet, you’re neither a vegan nor a vegetarian since it allows you to consume small amounts of animal-based proteins.

Principles of the Flexitarian Diet

  • Try to include plant-based proteins rather than animal-based proteins in your diet
  • Eat lots of veggies, grains, legumes, and fruits
  • Replace processed food with organic food
  • Avoid added starches and sugars

The flexitarian diet is renowned for its numerous health benefits as well as its nutritional considerations. This diet encourages the consumption of plant-based food items and the avoidance of processed foods. You’re probably wondering about the type of food that you should incorporate in a flexitarian menu.

Here’ a list of foods that complement the flexitarian diet:

  • Starch-free veggies, green beans, cauliflower, carrots, and bell peppers
  • Proteins; Soybeans, legumes, tofu, and lentils
  • Whole grains; Ferro, backfat
  • Fruits; berries, oranges, apples, cherries, grapes
  • Plant-based milk; Almond, coconut, soybean, hemp
  • Beverages; Tea, coffee, water
Animal-Based Food Options
  • Pasture-raised eggs
  • Wild-caught fish
  • Grass-fed animal dairy products
  • Organic poultry
Foods to Avoid

The flexitarian diet not only discourages the consumption of animal-based proteins but also processed foods, including;

  • Processed meat (bacon, sausage, bologna, etc.)
  • Fast food (fries, burgers, pizza, chocolate)
  • Added and refined sugars (rice, barley, wheat, cakes, donuts, cookies, etc.)

 

Felxitarian diet
Does Flexitarian Live Longer?

 

How the Flexitarian Diet Supports Weight-Loss

According to research, the probability of shedding weight is higher if you eat plant-based foods. On average, non-vegetarians weigh 15% more than vegetarians. Research shows that the rate of obesity amongst vegetarians is between 0% to 6%. Altogether, the rate of obesity among vegetarians is 20% less compared to non-vegetarians. Furthermore, obesity rates are lower among semi-vegetarians than non-vegetarians.

Benefits of the Flexitarian Diet

One outstanding characteristic of the flexitarian diet is that it’s easy to follow. To fully benefit from the menu, it’s best to stay persistent when making your food choices. When you embark on the flexitarian diet, you’ll consume lots of healthy fats and fibers. These go a long way in preventing cardiovascular diseases. The flexitarian diet also promotes heart health and physical activity. Fibers and healthy fats offered by the diet help to control blood pressure.

When it comes to weight-loss, the flexitarian diet offers you a healthy way of slimming down within a short time. The idea is to avoid taking high-calorie foods, and well as processed foods. Over the years, research has indicated that individuals who mainly consume plant-based meals are slimmer than those who rely on animal-based and processed meals.

The Flexitarian Diet and Cancer Prevention

Legumes, vegetables, whole grains, pulses, fruits, and other foods recommended by the flexitarian diet are rich in antioxidants that keep cancer at bay. Studies have shown that incidents of colorectal cancer are remarkably low among individuals who mainly rely on plant-based diets. Therefore, the widespread adoption of the flexitarian diet can be an essential cancer-prevention factor.

Possible Drawbacks of the Flexitarian Diet

The flexitarian diet encourages you to replace processed foods and animal-based foods with nutrient-rich organic foods. Even as you get started on the diet, you should keep in mind that a poorly executed flexitarian diet can lead to adverse side effects. A poorly planned vegetarian diet leads to deficiencies in:

  • Zinc
  • Calcium
  • Vitamin D
  • Vitamin B12
  • Omega-3 fatty acids

Women and children face a higher risk of experiencing these deficiencies. Your genetic makeup and gut bacteria are the primary determinants of how your body extracts nutrients from plant-based foods.

Key Takeaway

Although the flexitarian diet can help you to shed weight, you should keep in mind that the outcomes will depend on your food choices, body genetics, and adherence to the diet.

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Chapter Five: The Raw Diet

This diet is based on eating fresh, unfrozen, and non-processed foods while avoiding food items such as table salt, pasta, coffee, refined oil chips, and refined sugar. The idea behind this diet is that seasonings, sugars, salts, and oils increase your calorie intake. Besides, heating fruits and vegetables reduce their nutritional value. Proponents of the diet argue that it not only helps in weight loss but also improves your health.

So, who created this diet?

Maximillian Bircher-Benner is credited for inventing the diet during the late 1880s. He discovered that eating raw apples cured his jaundice. After a series of experiments, he concluded that eating raw foods has lots of health benefits.

Raw doesn’t necessarily mean uncooked. Instead, it more or less implies eating non-microwaved, and unprocessed foods that aren’t grown under herbicides or pesticides. Although more than a century has passed since Maximillian Bircher-Benner made his discovery, the raw diet has only gained popularity and widespread acceptance over the past few years.

The raw menu mainly entails eating plant-based items, although some individuals also eat raw fish and eggs. The diet also allows alternate methods of eating raw foods, including blending, juicing, and mashing.

The food items that you can eat as per the raw food diet include:

  • Raw veggies and fruits
  • Dried fruits
  • Fresh fruit and vegetable juices
  • Raw nuts
  • Raw seeds
  • Raw nut butter
  • Coconut milk
  • Almond milk
  • Olive oil
  • Wheatgrass
  • Purified water
  • Dried meats
  • Unpasteurized dairy products

Foods to Avoid

  • Coffee
  • Pasta
  • Pastries
  • Table salt
  • Refined sugars
  • Frozen food
  • Refined oil
  • Chips

At this point, you’re probably wondering whether there are any potential risks.

 

Healthy raw vegetables
Which Vegetables Are Healthier Raw?

 

Well, consuming uncooked food, for instance, may not be safe. Foods such as raw meat, fish, and chicken may contain harmful bacteria, thus the need to cook them first. Other high-risk natural foods that you should be wary of include raw eggs, shellfish, kidney eggs, and milk. Generally, the body struggles to digest uncooked foods compared to cooked foods. Cooking may decrease the amount of water in the food, but it increased the content of nutrients such as antioxidants.

Right-risk raw foods include:

  • Raw Eggs

According to the CDC, you should only consume pasteurized eggs because the dangerous Salmonella bacteria are often present in some types of eggs.

  • Shellfish

Eating uncooked/raw shellfish can lead to severe Vibrio 3vulnificus infection, which is manifest by nausea and vomiting.

  • Kidney Beans

It’s not advisable to eat raw kidney beans since they contain a toxic chemical compound known as phytohaemagglutinin(PHA). This compound causes nausea, vomiting, and severe diarrhea. Just 3 or 4 raw beans can cause these symptoms to appear.

  • Raw Milk

Raw milk contains listeria bacteria, which can cause severe health issues and pregnancy communications.

So, should you embark on the raw food diet?

Proponents of the raw food diet argue that those who eat have a better metabolism, clearer skin, and healthy weight since it restricts cholesterol intake. However, the diet can also lead to severe health issues. Generally, uncooked food isn’t as safe as cooked food. Therefore, the raw diet isn’t recommended to some age groups.

A study conducted in 2005 established that individuals who primarily rely on plant-based foods have a lower bone-mineral density according to their age. Even so, Dietitians point out that to fully benefit from the raw food diet, you should balance the essential nutrients derived from raw foods with essential nutrients from cooked foods.

If you love reading, I’ve included expert reviews about the diets above by some top nutritionists in America. Here are some of the reviews:

  • The Mediterranean Diet has a 4.2-star rating due to its emphasis on veggies, fruits, and healthy meals. It is ranked as the #1 weight-loss diet.
  • The Flexitarian Diet has a 4.1-star rating. It is regarded to be a health and smart choice, and this sees it rank at #2 in the best weight-loss diets list.
  • The Volumetric Diet has been given a 3.8-star rating. It scores highly for its emphasis on health, and the improvement of diabetes and heart health. The diet is ranked at #5 in the best weight-loss diets list.
  • The Raw Food Diet has a score of 2.3 out of 5. Concerns have been raised about its nutritional completeness and the lack of safety measures.

One nutritionist has pointed out that to benefit from the raw food diet, you need considerable effort and commitment as well as knowledge and sacrifice.

Therefore, it’s not surprising to see the raw food diet rank at #31 in the best weight-loss diets list.

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Final Words

So, those are the most popular weight-loss diets in 2020. Once you decide to shed weight, choose what works for you. Before doing so, it’s best to consult different nutritionists and dietitians. Always go for the option that helps you attain your weight-loss goals safely and effectively. Keep it here for our next informative blog post!

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Featured-v2-1.jpg

For years nutritionists and doctors have told patients that weight-loss is a pretty straightforward process: Move more and eat less! But is this the reality on the ground? Weight loss is more sophisticated than those two words. There are tons of underlying factors that can make a weight loss journey very difficult or even impossible if those factors are not addressed.

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Apart from nutritional deficiencies or excesses, conditions like insomnia, diabetes, hormone imbalances, and emotional issues can counter your efforts to shed extra calories.

What’s more, when a person commits to go on a strict diet or exercise schedule, it is like they deny themselves something that they really want. And what does that make most of them feel? Miserable and confined! Actually, this is one of the main reasons why 2 out of every five people dieting, quit within the first week, and only 1 or 2 ends up surging on after 30 days!

So if you want to lose weight, the most effective approach is first to identify any underlying or hidden issues you might have and then customize the right plan that addresses them, if any.

Also, creating healthy eating or exercising habits is one of the best ways to lose weight and keep it off. Read on to find out more on why weight loss treatments and dieting mostly fail:

Underlying physiological problems

Perhaps you have done almost everything right, but weeks or even months later, you are still not losing weight. This is where functional medical therapy comes in handy. Issues like adrenal fatigue, thyroid dysfunctions, hormonal imbalances, or toxicity issues can easily thwart weight loss efforts of even the most committed person. But this doesn’t mean it is your fault.

Clinically identifying these conditions can give solutions to your weight loss struggle. When the causes are finally found, they can be addressed easily and quickly.

Effective dieting programs
Effective Dieting Programs for Weight Loss

Dieting doesn’t last

The main problem with dieting or weight loss treatments is their short term approach. Many people approach dieting as an all-round fast solution to the problem.

So you go in full blast within a short period. Instead of making small, gradual adjustments to your lifestyle, diets encourage you to turn your life around for about a week or even a month. But what happens after that one month or two weeks?

Certainly, your body will return to its initial state. That essentially means that no fast or one-approach fits all when it comes to weight loss. It’s the small adjustments over time that last, not the big ones within a month or so.

It is okay to change everything you are doing wrong from now on for a few weeks. However, that will not change your hidden conditions or behavior patterns. It is the steady and slow changes that will eventually lead to success.

 

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Not understanding calories

Your body’s processes need the energy to function optimally. And healthy diets (not necessarily dieting) gives your body essential nutrients like vitamins, adequate calories, essential amino acids, and fluid.

So if you minimize your calorie intake to lose weight, it will likely make you more tired than usual. This means you will not have the energy to exercise, eventually affecting your weight loss efforts.

So what is the best way to approach? Time your meals well, and get enough rest to allow your body to burn more calories than you are taking. Combine that with exercising, even light exercise like, however, choosing to bike or walk instead of driving or taking stairs instead of an elevator will do the magic.

A healthy diet blended with exercising is one of the most effective ways to lose weight and reduce risks of conditions like obesity, diabetes, cancer, and even heart disease.

 

How to lose weight quickly?
4 Simple Steps to Lose Weight Quickly

Unrealistic weight loss goals

There are thousands of dieting schedules and weight loss treatments out there that make many illogical promises. The best you can lose in a week healthily according to clinical studies and research is one kilogram. Obesity calls for new efficient strategies.

And you can only achieve that by taking at least 500 calories fewer per day to create a deficit of 3000 calories and eventually lose 1 kilogram. So if any dieting supplement or treatment promises more than that, just pass. It is not healthy and is almost impossible to achieve.

Get in Touch with Healthcare Experts for Right Weight Loss Treatment!

Book an Appointment

Book an appointment

It is essential to understand your weight gain’s real cause before determining the right weight loss approach. At the Mango clinic, the professionals will first identify any underlying or hidden causes of your weight, then customize the right weight loss plan that addresses all of them at once. Discuss the best option with your physician to avoid the consequences of making the wrong choice. Mango Clinic is here to help. Call us on (786)-422-9327 or click here to book an appointment.

 

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The current pandemic represents one of the hardest challenges in modern history. It has no doubt taken a heavy toll on your mind, body, and soul. To help you maintain peak physical and mental health, we’ve compiled a list of the 30 most therapeutic blogs. We didn’t rank them in any particular order because we believe each one offers invaluable advice.

No matter what your current situation is, you’ll find some inspiration in these carefully picked and constantly updated websites. As you consume this precious information, you’ll discover that you’re not alone in your struggles. These blogs are sincere about helping you improve your mental health. They are

1

MindBodyGreen

This blog enhances your overall well-being by focusing on spirituality, personal growth, and financial discipline. It caters to all your needs, from integrative health to maintaining physical fitness. It does that mainly through nutritious recipes and practical advice on functional food. Other than health, the blog focuses on your holistic wellness through the promotion of body positivity and physical awareness, including beautification and makeup.

From implementing Feng Shui, adopting greener cleaning practices, to simple tips on parenting, it will fulfill most of your needs. Overall, this blog is about a peaceful planet that can prosper through heightened friendships and relationships. If those are your aims, along with keeping up with wellness trends, then you are in the right place.

2

Psychside

This blog keeps growing in popularity due because it posts psychological facts that touch on personality, mental health, personal well being, and phobia-related curiosity. It has several well-researched and easy to implement resources. On top of that, it offers you the opportunity to contribute to community discussions.

This benefit includes the chance to submit and have your article published. The blog helps you uncover some bizarre scientific information to engage your mind.

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3

Everyday Health

Everyday Health fulfills your desire for a wide range of health topics, including good food and dietary habits. It also provides sound information on the types of drugs and supplements you should take to sustain a busy lifestyle. That particular section is like a small pharmacy on your screen, which helps you sharpen your knowledge of their benefits and side effects.

The blog keeps you informed with the latest news, notifications, alerts, and regular newsletters. It also caters to Tippi, a growing community that encourages personal and professional wellness through the motto “tip it forward

4

Factsionary

This platform contains little bits of knowledge from across the globe. It allows you to ask questions and contribute as well. Factsionary also compiles strange and unconventional posts that both educate and entertain. Their content covers a wide range of topics, including relationships and health. As you go through the simple and complex facts presented on the blog, your mind feels like it’s solving important and significantly beneficial puzzles.

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5

Yoga with Adriene

Yoga with Adriene advances a simple and holistic lifestyle by healing your body and mind. Yoga is known to restore sanity deeply. Adriene herself is a central part of the brand. Other than being proactive, she symbolizes health and pure simplicity. Her blog has more than 500 free videos and several practical premium courses.

Her equally popular Youtube channel has received recognition from several media outlets and fans across the world. The blog’s Yoga calendar and vegetarian recipes help you plan consistent and sustainable Yoga practices.

6

Sam Harris

Sam Harris discusses the philosophy and neuroscience principles that expand your mind. This versatile blog also offers other helpful content including the “Making Sense” podcast, as well as the “Waking Up” mobile app. The podcast provides answers to common questions concerning society and the human mind.

The app helps you understand how your mind works, with the ultimate aim of accomplishing your life’s purpose. The blog’s beautifully designed memes, combined with the thoughtful quotes by the blogger, provide a valuable representation of your inner mental state.

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7

Greatist

You can describe Greatist as a blog that focuses on life, food, beauty, and fitness. One of its most exciting aspects is the addons it offers alongside its workout videos. The website promotes an extensive product list, including supplements and essential oils. It also cites relevant studies to strengthen their viability.

You also receive a variety of recommendations, including the best keto-friendly food items, low-carb sauces, healthy chocolates, and suitable fitness gear. This blog acts as a convenient guide.

8

Dr.Shefali

Other than being a wisdom teacher, Dr. Shefali is also a coach. Her blog has several episodes that cover amazing topics. They include consciousness, manifestation ideas, personal development, insights, spirituality, and life lessons. The website also contains some of Dr. Shefali’s published books, as well as her workshop schedule.

This light-hearted blog is perfect if you want to know more about energy fields, or just need a simple guide to parenting and romantic relationships.

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9

High Existence

High Existence provides deeper insights into altered states of mind. If you’re interested in keeping your brain calm, you can listen to their podcast and read their surreal articles. The blog also discusses stoicism and philosophy with a general focus on enlightenment.

It mixes spirituality with psychology to give a comprehensive understanding of how your brain understands concepts. You can find a wide range of topics, ranging from personal growth and wisdom to the brilliance of famous individuals. The blog has a thoughtful “random button“ which picks articles from a 10-year-old archive.

10

NAMI

This blog is a part of the National Alliance on Mental Illness. Its discussions revolve around mental health issues. They focus on individuals, caregivers, and families, with special emphasis on teens and young adults.

The organization was founded in 1979 on the ideas of a small grouping of families gathered around a kitchen table. Their discussion led to the formation of an association with the sole aim of helping people who need mental health resources. The blog contains a variety of studies and stories. It also makes it easy for the audience to post personal problems or opinions in the community forum.

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11

Rethink

Rethink blog advances mental wellbeing through top notch advice and actionable information. Are you planning on gifting someone through your will? Are you an activist for mental health equality? This blog helps you make the best of your compassionate and empathetic inclinations.

Among the many events, it celebrates include world prevention day, mental health awareness week, schizophrenia week, carers week, OCD awareness week, and stress awareness month. Apart from reading, Rethink encourages its audience to actively participate.

12

Gretchen Rubin

Gretchen’s blog describes her as a writer who relentlessly studies human nature to make life better. She also seeks to brighten your day through books and podcasts. Her content is suitable if you’re seeking a deeper connection with your body and senses. It also helps prevent irrational thoughts by providing varied and entertaining articles.

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13

Dr. Cloud

Dr. Henry Cloud seeks to train your mind to make it strong enough for the world around you. His strategies involve understanding topics such as life, faith, and leadership. If you’re in a toxic relationship, lack confidence, or need to love again, this is your blog of choice. Dr. Cloud also has regular podcasts that focus on leadership, as well as books, intensive programs, consultations, and speaking engagements.

14

Healthy Place

This is the right blog if you’re interested in learning more about Schmanxiety. Although the current pandemic has caused lots of stress, you can fight and overcome it. Common topics include creative schizophrenia, how to avoid self-injury, how to cope with depression and understanding neurodevelopmental issues.

Other types of content include videos on mental health, inspirational quotes, and the chance to customize your mood journal. By following this blog, you can live positively with ADHD and Bipolar disorder. It also helps normalize the stigma associated with such mental health conditions, which allows you to live a more fulfilling life.

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15

Blurtitout

Blurtitout’s main objective is to understand depression to cure it. As you go through the blog, you’ll have a better feeling of the dynamics of living with anxiety and depression. What’s more, it conveniently provides audio blogs that you can listen to on the go. That means you can still learn as you drive, work out, or perform other tasks.

16

Anxiety Sisters

These sisters are also known as “Abs and Mags”. Their blog provides a safe space if you’re looking to understand mental health. Their slogan, “don’t go it alone”, encourages you to share your experiences with your peers and people who empathize with your situation.

Loneliness is not conducive to healing. The main objective is to offer mental health resources through sisterhood. The message is that you can thrive with anxiety if you have a strong support system.

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17

Neurohacker Collective

This blog encourages its readers to contribute actively to the citizen science movement. Its areas of interest include neurotechnologies, brain health, stress management, diet, sleep, body movements, healthspan, and neurology.

If you’re new to neuroscience, you’ll learn more about hormones such as dopamine, as well as the principles of cognitive science. You also get access to blog-related products. These items are associated with sleep energy, longevity, and cognition.

18

Beck Institute

Beck Institute is a source of empowerment if you’re looking for information, training, and certification in certain fields of mental health. Whether you’ve started therapy or plan on doing so, some education on cognitive behavior therapy (CBT) will help you grasp the concepts better.

The founder, Dr. Judith Beck, is an expert on CBT. She motivates you to heal while allowing others to also receive healing. This is the perfect blog if you want to know more about anger management, stressor response management, and other techniques for handling mental health problems.

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19

Paul Ekman

The topics covered by this blog align with Dr. Ekman’s chronology of achievements. It covers topics such as micro-expressions and the facial coding system. It’s an exciting resource if you have an interest in emotions. It helps you answer the following questions: How do I experience emotions? Can I achieve emotional balance? What’s the science behind lie detectors? What’s the scientific explanation for smiles? How do you explain suppressed emotions?

Other than checking how genuine your smile is, you can create a heightened emotional awareness.

20

Roland Bal

Roland Bal’s blog focuses mainly on post-traumatic stress disorder (PTSD), a largely ignored condition that transforms into a chronic illness. The techniques used by Roland himself include somatic psychotherapy and cognitive methods to treat complex trauma. The aim is to help you understand boundaries and handle vulnerability.

His blog also provides audio files on trauma care coupled with guided meditations. This resource has valuable information on childhood trauma and dissociation, as well as heartfelt testimonials.

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21

Happiful

This blog compiles exciting, day to day life hacks in a light-hearted manner that also helps you solve dull tasks. Its motto encourages you to “hack your way to positivity and wellness” using the various mental tips at your disposal. You can solve issues such as troublesome colleagues, facemask anxiety, lockdown regret, panic attacks, and comparison traps.

Sometimes you might suffer from mental disorders that you’re not aware of, such as adult autism. Happiful not only guides you in identifying these symptoms but also helps in preventing them from escalating. The blog’s magazine is also available in printed format.

22

Anxiety Gone

Anxiety Gone blog helps you fight anxiety, which can be hard to deal with daily. It encourages you to have mental health boxes with peculiar names such as “warrior spirit box” depending on your desired mood. These boxes contain therapeutic products and practical resources for reading. Each one is packed with research-inspired tasks that help you manage your mental and emotional needs.

The blog discusses peace of mind through techniques such as aromatherapy, sleep aid, crystals, and meditation spinning rings. It also covers self-help techniques, past traumatic experiences, kid’s anxiety, and self-reflecting questions that help you tackle social anxiety.

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23

Sch Counselor

If you’re a student, this blog is a useful source of ideas, lessons, and general resources that help you tackle test anxiety. As a licensed professional counselor, Danielle Schultz writes on various issues associated with student life, providing guidance and therapy in the process. She also gives tips to parents on how to properly homeschool their kids, especially those with disorders such as ADHD and anxiety. Other topics the blog addresses include behavioral support plans, career improvement, bullying solutions, and group counseling.

24

Scott Barry Kaufman

Kaufman’s blog covers humanistic psychology and its associated aspects. It provides education in the field using factual, research-backed information that includes wellness advice. The Jonah Complex is a good example of the topics it addresses. It’s the fear of success, which holds you back from achieving your true potential.

The author seeks to solve several other complexes that affect our mental wellbeing. The blog teaches you how to find inner harmony, cope with forced isolation, and navigate the unknown. You’ll also understand the importance of finding meaning in life’s adversities. Finally, it offers crucial tests to help you self-actualize.

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25

Dr. Melanie Greenberg

Dr. Melanie’s site is known as The Mindful Self-express Blog. Its categories include managing anxiety and negative thinking, healing your mind and life, stress-proofing your brain, and living healthier. The blog also provides precious advice on navigating parenting and other relationship challenges, as well as improving your strength and happiness. It caters to both individuals and couples by offering content that all of us will need at one point in life.

26

Catherine Auman

Catherine Auman’s blog mainly addresses the principles of spirituality and psychotherapy. It provides various tips that help you achieve peace of mind and serenity using tools such as spiritual hipsters and meditation gardens. It also helps you socialize while working towards shared mental healing.

You can seek diverse spiritual missions, identify a suitable spiritual therapist, or learn more about transpersonal psychology. This blog contains abundant information on similar events around you.

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27

Chipur

Bill White’s blog focuses on anxiety, depression, and bipolarity. Its content shows practical ways of solving these three mental health disorders through learning, sharing, and healing. They include simple activities such as understanding what love is, knowing when to give up or fight, and needing some time off to discover your true self.

The blog also helps you learn just how exciting psychopathy can be. The author answers all your concerns through well-researched posts that drip with wisdom. As you consume the information, you realize that the situations described suit you, as well as the accompanying solutions.

28

Binge Eating Therapy

This informative blog by Leora Fulvio explores the link between binge eating and mental health issues. It helps you achieve self-control as a step towards managing your dietary habits and unlocking other health benefits. The blog also offers downloads that shed more light on hypnosis guided meditation.
Other solutions relate to eating disorders. They help you overcome conditions such as body image problems, bulimia, and compulsive eating. Psychotherapeutic techniques are central to healing mental problems and their physical manifestations.

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29

Hilary Jacobs Hendel

Hilary Jacobs is a notable psychotherapist, speaker, author, and blogger. Her blog’s focal point is the treatment of depression and avoiding anxious thoughts. Its powerful tips help you identify and repair ruptured connections within yourself and your relationships. It also shows you how to avoid fights with family, spouses, and other loved ones, as well as build unshakeable emotional resilience.

If you’d like to dig deeper, Hilary Jacobs has a book, ebook, and audiobook depending on your preference. Her blog also contains other useful resources such as interactive videos and breathing instructions that help you manage life’s unique challenges.

30

Blunt-Therapy

Randy Withers’ Blunt Therapy blog promises to talk about mental health in a frank manner. It’s fascinating because the posts are crafted by certified mental health experts. The blog’s mental health resources cover all types of disorders, including schizophrenia and homicidal ideation. It also encourages you to pursue life coaching skills if you’re interested.

This blog is suitable if you want to understand the myths that are associated with addiction or the bizarre reasons for America’s inability to win the war on drugs. Another thoughtful topic it covers is telehealth solutions for underserved communities.


Weight loss treatments and techniques vary from person to person. So, do not implement anything you see without considering your health conditions.
Get in touch with Mango Clinic’s healthcare professional to find yourself the right weight loss program. Book your appointments today!


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According to the Center for Disease Control and Prevention, in the US, more than 40% of adults have a BMI exceeding 30, which is the threshold for obesity. An additional 9% are considered as severely obese having a BMI surpassing 40. The spread of the Covid-19 pandemic led to lockdowns resulting in the closure of gyms and forced people to stay at home.

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Obesity and Coronavirus

Age, especially those above 65, in addition to individuals with a compromised immune system are major risk factors for being hospitalized and succumbing to Covid-19. However, doctors have found out that some of their sickest patients below the age of 60 are the ones who are obese. For instance, according to the Morbidity and Mortality Weekly Report, of the 180 patients hospitalized in the month of March, the most prevalent underlying condition was obesity among adults aged 18 to 49 years.
Reports have indicated that patients under the age of 60 with a BMI exceeding 35 were twice likely to be admitted to ICU for coronavirus compared to patients having healthy BMI. Those same patients were also found to be three times likely to die from the virus than those having a lower BMI.
Analyzing homebound behaviors
The fact that children and adolescents tend to gain more weight especially during summer vacation compared to during school year, researchers from The State University of New York, Buffalo came up with a study to find whether being constrained at home will have a similar effect on lifestyle behaviors of the kids. One the co-author, a childhood obesity expert, noted that the “school environment offers routine and structure around sleep, mealtimes, and physical activity, which are three predominant lifestyle factors that are implicated in obesity risk”.

 

Causes of Obesity during lock down
Main Causes of Obesity During Lock Down

 

Collateral Effects of Covid-19

The research confirmed that children experienced negative behavior changes, which indicated that children who were obese fared worse on weight control while at home compared to when they are in school. Faith, a co-researcher, noted that the Covid-19 pandemic has had collateral effects that go beyond direct viral infection. According to her, teens and children struggling with obesity are finding themselves in a precarious situation of isolation that appears to make an unfavorable environment for creating and maintaining healthy lifestyle behaviors.
Based on the duration of stay-at-home measures, the researchers fear that excess weight gained may be difficult to reverse, and could potentially contribute to obesity in adulthood. This is because childhood obesity tends to track over time and can easily predict weight status in adulthood.

Lockdowns are leading to obesity

Studies have shown that lockdown has worsened situations for individuals who are already obese. About 70% of the sample population being studied reported experiencing difficulty in achieving their goals to lose weight. 60% of this population also reported that they turned to stress-eating, which makes it even worse since they are already suffering from obesity. 50% of the population stated they were stockpiling food – fearing that there may be possible rationing while also limiting the potential of them being exposed to the coronavirus during trips to grocery stores.
When food is in surplus, overeating can be triggered especially among the morbidly obese patients as they usually struggle with impulse control. While some experts expected that the closure of restaurants would lead to healthier eating habits, this was never the case. Even though most patients are making their own food at home, the foods that they are stockpiling is likely processed due to longer shelf life. With this, Americans are substituting one pattern of low-quality consumption for another by picking cheaper processed foods rather than eating out.
When it came to working out, half of the patients claimed to be exercising less, and almost 56% said their workout intensity had decreased when quarantine began. The study identified that social isolation and loneliness as predictors of physical inactivity. It was also revealed that most patients were struggling with symptoms of mental health. More than 70% reported experiencing an increase in anxiety, and more than 80% said they felt more depressed than usual. The authors noted that given obesity is partly behavior-driven, the situation can be worsened by mental health issues.

 

how to lose weight during lock down
How to Reduce Obesity during Lockdown

 

Recommendation

Connie Diekman, a nutrition consultant based in St. Louis reviewed the findings and noted that health care providers in the weight-loss field ought to be mindful of psychological impacts brought about by the pandemic. She stated that struggling to lose weight should begin by identifying a simple change they can incorporate in their exercise and diet. This could mean getting on a food schedule, cutting down the number of snacks consumed per day, or taking a daily stroll around the neighborhood.
If you are struggling with weight loss, then the future is still hopeful. At Mango Clinic, each weight loss program is personalized to suit your specific needs and goals. Get started right away by scheduling an appointment, and get recommendations for your individualized weight loss program. Book an appointment today.

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Book an appointment with MangoClinic
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When it comes to New Year’s resolutions, losing weight ranks high in many Americans’ lists. For some, the objective is toning their body, whereas, for some, it’s achieving a healthy weight. This is why the weight loss and diet control industry in the US is worth a whopping $72 billion.

As the industry continues to grow, the variety of weight loss programs and products continues to increase. If you wish to lose weight and do not have much experience, it can be confusing. Unfortunately, there are also many widespread misconceptions about losing weight and ineffective programs, as not all are suitable for each body type.
Do you want to shed off the excess pounds and get the ideal physique? Click on the button below to book an appointment with the best weight loss experts in the town.

Read on to find crucial tips from the top 14 health enthusiasts as they debunk some of the most common weight loss myths. The list is in no particular order.

1. Dr. Lori Shemek

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Myth#1 Fat Makes You Fat: Eating fat is a key component to weight loss success. Eating dietary fat will not make you fat unless it is an unhealthy fat such as highly processed and refined oils high in omega 6 such as canola oil, soy oil, corn oil or vegetable oil.
Advice: Choose oils that will optimize your health and promote weight loss such as:  avocado oil, olive oil, coconut oil, or macadamia nut oil.

Myth#2 Eat 3 Meals a Day: New research shows that eating 3 meals and snacking in-between meals promotes weight gain and belly fat. This is in part due to the constant surge of insulin – your fat storage hormone.
Advice: In fact, skipping a meal such as breakfast or intermittent fasting helps to not only enhance health, but encourages weight loss as well.

Myth#3 All Calories are Equal: Despite that all calories have the same energy content, this does not mean that all calories have the same effect upon your weight and health. Compare a 100 calorie candy bar with 100 calories of broccoli, they are metabolized vastly differently. The candy bar quickly raises blood sugar and insulin leading to inflammation and weight gain with chronic use.
Advice: The broccoli balances blood sugar and promotes cellular health due to its antioxidants and fiber helping to keep one lean.

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2. Jennifer Ettinger

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Myth#1: Low-carbohydrate/high-protein/no-fat diets are the best for weight loss.
Fact: These restrictive diets may result in quick weight loss, but they are not easy to follow long-term; the lost weight is commonly regained, and most importantly-the body misses out on critical healthy nutrients.

Myth#2: Skipping meals is an “excellent and fast” way to lose weight.
Fact: Skipping meals actually slows your metabolism and leads to overeating at other times, which both cause weight gain.

Myth#3: Rapid weight loss can be maintained
Fact: Restrictive diets may cause a potentially large amount of weight loss during the first or second week, but they generally can’t be maintained. Most of the “weight “loss is water and lean tissue loss, so once you returned to a healthy plan, you’ll gain the weight back.

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3. Mareya Ibrahim

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Myth#1: Eat Less Food: Cutting back substantially on calories may signal to your body that it’s in starvation mode, which makes it burn less efficiently.
Advice: Eat the appropriate amount of calories for your body weight, age and activity level, but focus more on quality in the right balance – slow burning carbohydrates, good protein and plant-based fats.

Myth#2: Avoid Carbohydrates: Your body needs carbs to properly fuel muscles and round out the macronutrient triangle with fat and protein.
Advice: Fill up on ‘clean carbs’ that come from vegetables and fruit that won’t spike your blood sugar, like sweet potatoes and other root vegetables, berries and apples to keep balanced.

Myth#3: Avoid Food Groups: Unless you are completely intolerant, there is a place for good quality dairy and grains in your diet.
Advice: Plain Greek Yogurt, for example, is a wonderful source of probiotics and protein, especially if you don’t eat meat.  Single ingredient grains like black rice, millet and amaranth are full of fiber with trace minerals.  The key is picking the least processed ones.

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4. Charlaine Martin

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Myth#1: One of the biggest weight loss myths I’ve encountered is that if you just follow a weight loss diet and get the right exercises, you will lose weight for good. The truth is, yes, you might lose weight, but when you reach your goal weight, you are likely to go back to what you were doing before your weight loss plan. That is when the weight comes back on again because a weight loss plan isn’t a maintenance plan.
Advice: You can’t keep living in weight loss mode forever. It is vital to have a personalized weight loss/healthy living plan that helps you lose weight, but also has a step-wise process toward a maintenance plan. I recommend meeting with a health coach and a personal trainer to help you safely reach your goal and put healthy living practices in place for your life.

Myth#2: The second weight loss myth is that if you just follow a diet and exercise routine, you will lose weight for good. It sounds just like the first one, but there are a couple of factors people frequently overlook. Proper weight maintenance is more than just physical. It is emotional, relational, and spiritual. Your childhood often plays a part in how you view yourself and where you find comfort or work out stress and anger. For example, your mom rewarded you with food for picking up toys, grades on your report card, etc. As an adult, you now celebrate successes with your favorite treats. You feel like a bad person because you “sinned” by eating those foods, so you seek comfort through food while you hide in binge-watching Netflix. Your emotions, relationships, and spiritual faith all can either set you up to succeed or cause you misery every time you try to lose weight.
Advice: If you find yourself on a weight loss rollercoaster, ask yourself how you felt when you gave up on the weight loss plan and when you went back to your old habits. If this is you, then it might be worth meeting with a counselor, life coach, or your pastor, priest, or rabbi to find out what is working in the background. Once you know, then you can work out strategies to overcome these obstacles.

Myth#3: The third weight loss myth is that you have no Will Power. The truth is that you do, but you choose not to use it. You will either do what you know you should or you won’t. I call this the Will Power versus the Won’t Power.
Advice: If you make a choice and stick to it, you will likely find success. If you have a setback or a failure, then kindly tell yourself that you will get back on track the very next morning—and do it.

5. Luke Worthington

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Myth#1: The most common mistake that women make with weight loss is to focus their training around classes that are considered to be ’toning’, such as pilates and barre.  These classes are very valuable for increasing core strength and for improving motor control  – but they are not at all effective in changing body composition (so reducing ratio of body fat to lean tissue).  These ’toning’ classes produce localised lactic acid  – so participants feel a very real ‘burn’ in specific areas (usually the glutes), however, this burn is not an indication of the effectiveness of the workout, nor does it have any impact on either ruction or aesthetics.

Advice: To improve body composition we need to do a combination of resistance training (weights), along with being in a calorie deficit – this means expensing more energy than we consume  – whilst at the same time maintaining an adequate protein level to sustain the lean tissue.  This last bout is the hard part, and means the calorie reduction will typically come from the other two macronutrients (carbohydrate and fat).

In short – the secret to improving body composition isn’t that much of a secret.  Strength train, hit your protein target, but watch your overall calorie consumption.

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6. Scott Keatley

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Myth#1 You have to be “All in, all the time”. Changing your diet and picking up an exercise habit is incredibly valuable but you don’t have to become a 7-day a week workout vegan.
Advice: Not only are changes of this magnitude difficult to start they are even more difficult to sustain and may result in a pattern of yo-yo dieting that harms your delicate hormone balance.

Myth#2 Eggs are the Enemy.
Advice: Quite the contrary, whereas egg yolks have fat they also have Vitamin E and when combined with the egg white help your body to create glutathione, which is your body’s master antioxidant. Keep the whole eggs to 1 or less per day and supplement with egg whites to help with weight loss.

Myth#3 Breakfast isn’t good. Your health should be one of the top 3 priorities in your life and breakfast is a valuable addition to that end.
Advice: Having a balanced breakfast (lean protein, fruits/veggies and starch) will help kick start your body’s metabolism for the day and allow you to burn more calories as you simply live and work. It’s totally worth the 20 minute investment.

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7. Adrian Bryant

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Myth #1 it’s WHAT you eat. Fat Loss is all about HOW MUCH or HOW MANY Calories you eat. You can eat healthy and still gain weight eating too many calories.
Advice: You’ll lose weight eating 1500 calories of ice cream every day. Yes, all the ice cream is unhealthy but you’ll still lose weight fast.

Myth #2: You have to exercise to lose weight. Not really. Your metabolism already burns at least 2000 calories per day. The problem is we eat way more than that and exercise will only burn an extra 500+ calories.
Advice: Watch HOW MANY calories you eat before you go overboard with exercise.

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8. Monica May

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Myth#1. You don’t have to eat less – you just have to eat right.
Advice: Losing weight is not about eating less, it’s about eating healthy foods filled with nutrients.

Myth#2. You can’t out train a bad diet.
Advice: Diet stands for around 80% of your weight loss efforts, and it’s the most important thing on a when it comes to losing weight and getting fit.

Myth#3. Heavy weights can only help you lose weight – they will not make you bulky.
Advice: Don’t be afraid to lift it up, the more you challenge your muscles, the more weight you’ll lose.

9. Christa J Clark

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Myth#1 Count your Calories
In my experience if you eat a healthy plant-based balanced diet where you can count your colors and not your calories you can maintain a healthy diet.
Advice: Of course, if you get off balance this can be affected but then adjust things.

Myth#2 You can diet alone and not exercise.
For the optimal human experience, combine movement that makes you happy with eating healthy. It does not have to be to have a six pack, it can be to be healthy, balanced, and strong.
Advice: In my personal practice I include 6 days on and 1 day off. I love yoga, dancing, weights, walking, hiking, hiit, get a mixture of what makes you feel good.

Myth#3 Diets work.
In my experience, diets do not work, lifestyle changes do. If you put harsh restrictions on yourself from the latest diet, when you go back to eating normal, you blow up and gain more weight.
Advice: If you can find a lifestyle that works you can count on it through all the seasons, year after year. For me, plant-based living works for me. Do what works for you!

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10. Natalie Kelley

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With a past of extreme dieting, an eating disorder and exercise addiction, I feel as if I have been spending years of my life debunking all of the weight loss myths I used to live by.

Myth#1 One of the myths is simply eating less = healthy and sustained weight loss. After years of restriction my hormones that help with metabolism functioning were completely thrown off which has actually made it harder now to lose weight.
Advice: With that being said, I have accepted where my body is at and no longer try to force my body to look a certain way. If this is the body I now have as a result of fighting mental and physical illness for years, then I am proud of this body no matter its size.

Myth#2: Another myth is high intensity exercise = better than any other type of exercise. I now find that when I focus too heavily on high intensity exercise like extremely long runs and HIIT, I feel inflamed and bloated.
Advice: Incorporating workouts such as yoga, pilates and barre has not only helped me feel less bloated and inflamed, but also helped my stress levels and anxiety.

Myth#3 One of the most important myths though is that skinny = healthy. When I was at my thinnest, I was also at my most unhealthy (both physically and mentally).
Advice: Health can be at ANY size and I’m happy to say I’m at my healthiest and heaviest right now. Putting on weight has helped my energy, has boosted my strength, helped me be able to run and lift more than ever before and also feel alert and happy while doing so. You can’t truly tell someone’s healthy just by looking at them and their body.

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11. Shannon Billows

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Myth #1 – You can damage or break your metabolism
This is by far the biggest misconception in the fitness and fat loss industry. That you can somehow break your metabolism or slow it down so much that no matter how low your calories are, you cannot lose fat.
Advice: Simply put, if you aren’t losing weight and or measurements, you are eating too many calories.

Myth #2 Eating carbs after 6 pm causes fat gain
This has been around for a very long time and seems to keep coming back in cycles. Eating carbs or any macronutrient for that matter after 6 pm causes fat gain, which is completely false. It makes no difference at all when you eat your carbs.
Advice: For fat loss, focus on your total daily calorie intake.

Myth #3 You need to do cardio to lose fat
Is your idea of fat loss running for endless hours on a treadmill? Good news, you don’t have to do a single step of cardio to get lean. Sure, cardio burns some calories, but it is pretty insignificant to how much your body burns daily without exercise.
Advice: You do not need to do any exercise to lose fat, provided your calories are on point. I do, however, encourage you to be active and healthy.

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12. Ryan Shepard

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Myth#1 Supplements can help you lose weight
Advice: Proper diet, sleep, and physical activity can help your body lose weight. It’s not a linear process and you will fluctuate week-to-week but if you stick to it, you will see results.

Myth#2 Eating breakfast helps you lose weight
Advice: It’s important for us to recognize when we are hungry and to eat until we feel full. Eating breakfast does not provide any calorie-burning boost but it does help in supporting healthy weight management.

Myth#3 Diets help you lose weight
Advice: A lifestyle change helps you lose weight and keep the extra pounds off. This long-term change works because you make the weight loss last long into the future. Usually a quick weight loss diet fails because it is not sustainable.

13. Ed Stride

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Myth#1 There is a best “diet” for weight loss
Now, I really don’t like the word diet, it implies restrictions and end dates, two things that rule out lasting results. When you hear about these diets they all sound radically different, they all have some new magic way they work and a famous celeb to endorse them.
Advice: What they all have at their heart is a way for you to consume less calories than you burn to create a calorie deficit (the only way to achieve weight loss) put less calories in your body than you burn on enough days so that you can notice a change. Even the most complicated  plans are based on this, basically the best diet or eating plan is the one you are going to follow, the one that fits with you and your  lifestyle so you will do it long enough for it to work, that’s the real  key!

Myth#2 You can lose weight (fat) from particular places
This is the myth that has been around for the two decades plus I have been a coach. That you can work a particular area; let’s say tummy with lots of crunches to lose the fat there. Sorry but it’s never going to happen! Fat does not turn into toned muscle, they are separate things!
Advice: Fat is stored energy that forms a  layer on top of muscle and obscures shape, the only way to get rid of  fat is to put in less calories than you burn. Do that on enough days, keep exercising and eventually the body fat will accumulatively decrease enough to reveal toned muscle!

Myth#3 Endless cardio (jogging, cardio machines in gyms) is the best exercise for weight loss.
Being motivated enough to exercise regularly is great for health and fitness, but endless cardio isn’t the best weight loss exercise. The most effective is strength training type exercises (and yes if the gym is still shut where you are, body weight exercises like squats and press ups count!) Maybe it burns less calories per session, but calorie expenditure continues way longer after you have finished exercising compared to other types of exercise.
Advice: Plus and this is a big one, most of  our daily calories are burned at rest (70%) so the more muscle you can  preserve the more calories you burn doing not much and to dispel  another myth; no ladies, you won’t get big muscles, in fact strength  training type exercises will give you shape. You don’t have to jump around either, I specialize helping people aged 40-55 and accordingly I design low impact, high calorie burn exercise routines.

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14. Kristina Janicas

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Excess weight and the inability to lose weight is often a common complaint among many of my patients.

In my experience, there are different factors that influence weight loss. Addressing hormonal imbalance is an essential component to metabolism and fat loss.  By assessing the thyroid, cortisol, sex hormones (progesterone, estradiol, dhea and testosterone) through blood testing , and achieving optimal levels will have a direct influence on weight loss results.

I recommend a diet targeting a calorie deficit from physical activity which can be an effective way to shed extra pounds once hormonal balance has been achieved.

Adequate caloric intake needs to be established to support the type of physical activity you should engage in. Working with a professional to assist with establishing a plan in achieving hormonal balance, and an adequate fitness regime with nutritional support is essential to ensure your weight loss goals are achieved.

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Weight loss treatments and techniques vary from person to person. So, do not implement anything you see without considering your health conditions. Get in touch with Mango Clinic’s healthcare professional to find yourself the right weight loss program. Book your appointments today!


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Obesity is a common health complication characterized by excessive body fat. According to a CDC data brief released in February 2020, the prevalence of obesity in the United States is about 42.4 percent.

The condition can cause health problems such as hypertension, heart disease, stroke, type 2 diabetes, certain cancers, osteoarthritis, sleep apnea, and more. There isn’t a particular way of preventing or treating overweight and obesity. It requires a multifaceted strategy that primarily revolves around personal habits.

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We will delve into three efficient strategies for keeping obesity at bay:

  • Healthy Eating
  • Healthy Living
  • Community Efforts

Healthy Eating

Obesity affects people of all ages. Therefore, we will discuss proper feeding habits for children and adults alike.

Breastfeed Infants

Studies have proved that breastfeeding reduces the risk of childhood obesity. Breast milk promotes the growth of microbiome in the digestive tracts of babies, ultimately preventing obesity. For best results, infants should suckle directly from the mother’s breast for at least three months.

Additionally, toddlers don’t need large food portions to grow. The American Academy of Pediatrics explains that children below three years require about 40 calories per inch of their height daily. That means a toddler measuring 35 inches requires approximately 1,400 calories per day.

Causes of obesity
Major Causes of Obesity

 

Encourage Healthy Foods

Preparing healthy meals for the family keeps everyone nourished and helps them make suitable dietary choices. Include a variety of vegetables, fruits, and protein in every meal.

Minimize the consumption of ultra-processed foods and sugars to reduce the risk of obesity. Sugary snacks should only come as a rare treat. Dietary fiber and polyunsaturated fats have a role in weight control.

While these foods are healthy, you should only eat when hungry. Consume small portions multiple times throughout the day instead of one or two bountiful meals.

Look for Low-Glycemic Index Foods

To combat obesity, consume foods with a low glycemic index (GI). GI is a measure of how quickly an ingested meal raises an individual’s blood sugar. Low-GI foods help in blood sugar regulation and weight management.

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Healthy Living

Nutrition goes a long way in maintaining good health and preventing obesity, but lifestyle also matters. Here are some things you can do to ensure your weight matches your body.

Know Your Weight

How can you tell if your body mass is appropriate for you? There are two easy ways of evaluating your weight status and possible health implications.

First is waist circumference. The size of your waist can indicate the probability of developing obesity and weight-related health issues. An average man’s waist circumference should not exceed 40 inches. Similarly, a non-pregnant woman should maintain a waist circumference of 35 inches or less.

Next is Body Mass Index (BMI), which is a measure of body fatness based on height and weight. It applies to adults. Calculate your BMI by dividing your weight in kilograms by your height in meters. Round the value to one decimal place.

A high BMI can be a sign of overweight, while a low measure can mean you are underweight. Here is a summary of BMI results.

  • BMI less than 18.5: The subject is underweight
  • BMI between 18.5 and 24.9: The person is within the healthy or normal weight range
  • BMI between 25.0 and 29.9: The person is overweight
  • BMI is 30.0 or more: The person is obese

If you are within the obese weight range, observe the healthy eating tips highlighted above, and learn about calorie balancing.

 

Treatments for Obesity
Effective Treatments for Obesity

 

Get More Active

Physical activity is essential in maintaining a healthy weight and overall health. It burns excess calories, boosts your cardiovascular health, and makes you feel better. Engaging in physical activity can reduce the risk of a myriad of chronic diseases.

If physical exercise is not part of your daily routine, start with realistic goals. Begin with short sessions of moderate activity and increase the duration and intensity over time.

Walking or jogging every day will help control. To make your program more exciting, consider something you enjoy, like your favorite sport. Team activities are highly motivating.

Community Efforts

Communities can nurture a conducive atmosphere for healthier lifestyles in many ways. For instance, excellent Early Care and Education (ECE) facilities can impact what children eat and how active they become.

Initiatives like Salad Bars to Schools mobilize governments to provide salad bars at learning institutions and promote wellness. Organizations can incentivize farm markets to open more outlets to give the residents more diverse nutritional choices.

Campaigns can also encourage people to walk or cycle instead of driving to work. Children can learn about the importance of sports instead of gaming or watching TV all day. Local authorities can encourage more participation in physical exercise by creating hiking trails, bike paths, or opening more public sports fields.

 

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Get Help

Weight loss or gain depends on your feeding habits and lifestyle. Eating healthy and being more active prevents the accumulation of too much fat and helps victims of obesity to cut weight. However, busy schedules and conditions like age can make weight loss a challenge.

Mango Clinic supports you with FDA-approved medications and advice to achieve the desired weight safely and with less effort.

Please book an appointment with one of our skilled weight management specialists for assistance on obesity. We are open Monday through Saturday between 10:00 am and 6:00 pm.

 

 

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Are you trying to get a lean body, but it seems like none of your efforts to achieve the ‘body goals’ is bearing any positive results? Do you still follow the ancient hard rules that you’ve been made to believe in when you want to lose weight?

Have you actually stopped carb intake, stuck to drinking just the right amount of water, starved yourself for hours, and taken the ‘best’ diet supplements but still no change? What is it that’s frustrating your progress?

Do you ever wonder why all the famous myths fail to work? Well, that could be frustrating.

What if someone told you that you’ve been told lies all along? Most probably, the only hindrance to your success is that nobody has been so close or sincere enough to tell you the truth about these weight loss myths.

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We’ve also always followed these ‘crazy’ myths so blindly even when science has since proven them to be wrong. You don’t have to worry anymore because we got your back!

In this post, we shatter the most popular weight loss limits in 2020.

Before you read on, however, we’d like to warn you that this post may not be helpful if you’re not prepared to part ways with the ‘traditional’ fail-proof ways of losing weight that flat out won’t work. You’ll, however, find it interesting if you’re ready for a change.

 

Myth No. 1: Engaging in Intense Exercises and Workouts is the Most Reliable Way of losing weight

It’s exciting to see how many people openly talk about this myth all over the media. From internet ads to influencer campaigns and others, almost everybody seems to endorse intense exercises and workouts as the ideal way of losing weight quickly.

It is even strange to see how many people insist that hitting the gym is the first step in the race to slimming down. Without this, we’d never lose weight.

Here’s what you need to know about exercises and workouts:

Intense exercises and workouts are only good for your health. While it would be a good idea to have it as part of your daily activities, it basically has very little to do with slimming down.

Ideally, it may not be necessary when it comes to losing weight. Here’s why:

The calorie burn proportion that physical exercise has on your body is very small. A healthy human body burns calories through three main processes;

  1. The food breakdown thermic process
  2. Resting metabolism and
  3. Physical activity

From these ways, the food breakdown process burns out 10 percent of the total body calories. Resting metabolism burns up to 70 percent of the human body calories while physical exercises only help burn 20 percent of the total body calories.

 

weight loss medications misconception
Misconceptions About Weight Loss Medications

 

This means that even though physical exercises contribute to the weight loss process; it isn’t the primary contributor here. A good number of the body calories are burnt through the help of basal metabolic or resting metabolic rate, and we have very little control over it.

If you insist on the exercises; therefore, your muscles will ultimately give up, and sadly enough, you’ll stop seeing the desired results.

 

Here’s the logic behind this muscle behavior:

If you have to get any results with calorie burn, you’ll have to increase the rate of repeating an activity over and over then increases the intensity or the load. If for whatever reason you stop increasing these factors and see no change in muscle size, you should know that you’ve hit the Exercise plateau phase.

As you probably know, the term plateau is majorly used in describing things or features that are rather flat. Therefore if you reach this phase, it means that your muscles’ growth rate has flattened out.

The muscles have, therefore, stopped growing, and they no longer provide you with the resting calorie burn. This kind of adaptation is a common phenomenon for both strength training exercises and cardio exercises.

The second reason why exercises may not be a reliable way of losing some pounds is that they’ll make you feel hungrier. If you’ve been to the gym for some time, it is highly probable that you have had some intense craving for food or snacks during the sessions or when you’ve just completed exercises for that day.

While this feeling is pretty normal, it is not healthy and can be dangerous to your weight loss goals in the long run. Snacking too much won’t allow you to achieve your weight loss goals.

Instead, it may only lead to the buildup of even more dangerous fats in the body. If you feel the cravings more consistently during your gym sessions or after completing them, it would be better if you allowed your body some rest.

This is because, when you’re on a regular exercise routine, the blood volume and mitochondria in the muscles will keep on increasing in response to the increased muscle mass. Because of this, your body may start demanding even more sugary foods.

In extreme cases, you’ll even find yourself doubling the size of the meals you eat. Your body system would then get even more restless, thus increase the need for more food. Your appetite would also threaten to go through the roof, and hunger pangs will be a common thing—daily!

The result is that you may ultimately be pushed into making bad food choices. You must be probably wondering whether exercise can help suppress the hunger hormone.

 

Weight loss treatment clinic
Weight loss treatment

 

Well, that’s what ‘they’ tell us, but when looking back to facts, you’ll realize that the hunger suppression phenomenon in lean and obese people is strikingly different. In fact, there are a lot more ways that exercise will possibly make your system demand more food.

These include;

  • The duration of exercises. If you can maintain exercises for more extended periods, chances are there you’ll ultimately take longer to feel hungry again. In reality, though, very few people can manage at least a 2-hour interval for daily exercises.

A significant percentage of busy working Americans take just 30 minutes of workout engagement, something that most commonly ends in hunger breaks even before getting back home from the gym.

  • The intensity of the workouts. You may not be fully aware, but the intensity of your workouts is also directly proportional to the way your body loses weight. This is because, when you increase your activities’ intensity, most of the blood in your body rushes to the heart, muscles, and brain.

The result due to this is that there will be very little blood supply left for the gut. This explains best why when you just start working out intensely, you’ll feel a drop in your appetite. Right after that, when your body gets back to its normal mechanism with nothing left in the gut, you start starving for extra calories than it is normal for you.

  • The diet. It is a common phenomenon with endurance training to heighten hunger levels. The primary disadvantage with this kind of training is that it makes your cravings even more intense, something that can only be helped with carbohydrates and not the healthy recommendable proteins. You also must remember that having a relaxed balance of exercises and weight may not help with your weight loss goals but only make them even more challenging to achieve.

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Reduce Your Calorie Intake

Reducing calories is a common recommendation for weight loss enthusiasts. The significant realistic way of achieving this is cutting down on the amount of food that you eat.

Here’s the booby trap; when you cut down on so many calories so you can at least lose some weight during the workouts, you won’t see some good results in the long run. This is because; with the time you’ll find yourself eating even more food but still feel that you’re hungry.

The next thing that would happen is that your resting metabolism will continue to slow down. When you exercise for extended periods, you overexert your body, thus causing its mechanisms to slow down significantly.

When you finally begin to lose weight due to the exercises, your resting metabolic rate will slow down, leading to a drop in your resting calorie burn. On the same note, you may also realize that even if you maintain the same high intensity in workouts, your body weight doesn’t drop that much or don’t drop at all.

The basic explanation behind such effects is that you’ve made your body metabolism adapt metabolism to adapt to the same calories amount over a long time.

 

Aerobic Exercises are overhyped, but they are not the Game-changers

If you’re a weight lose enthusiast, it is highly possible that you’ve come across the term; aerobic exercises. The plain truth is that these exercises are overhyped.

According to a recent study on obese individuals who engaged in aerobic exercises, isolated aerobic exercises only proved to be beneficial to the survey subjects health-wise. It didn’t bring in the desired weight loss effects as was expected of it.

From this research, it was concluded that separate aerobic exercises are only ideal when used in improving low LDL levels and blood circulation but not in losing weight.

 

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How to Lose 20 Pounds in Days?

 

Myth No. 2: Fast Foods are Destructive for your Weight Loss Goals

Basically, fast foods refer to pre-prepared foods—and you’ll find fast-food joints almost everywhere in America. The myth of fast foods, making you fat dates back to many years ago from when you were still a baby.

Even when you’re a full-grown adult, you’ll always hear something at the back of your mind telling you to back off fast foods when you desire to feast on fast foods, for example, a cheeseburger.

Here’s the fact, most fast food joints have food selections that span across broths, sushi, salads, and sashimi which are undeniably healthy. Besides, it is not the lightest foods in fast food joints that are healthy.

In fact, it is interesting to note that McDonald’s hamburger that you probably thought was unhealthy for you isn’t really calorific as you are probably imagining. With just 250kcals and the Grille Chicken Salad having only 133kcals and 20g proteins, it’s something that you’ll undoubtedly enjoy and not affect your weight loss programs.

 

Myth No. 3: You Must Stick to Just the Low Carb Diets to Lose Weight

First things first, a low carb diet would help you lose weight, but this doesn’t mean that you’ll just have to stick to it alone. If you decide to stick to it, chances are high you will find it a backbreaking struggle to progress.

The basic definition of a low carb diet is that it is a diet that has minimal carbohydrates. You’re basically restricted from eating food items that are packed with complex and simple carbohydrates.

Your meals instead comprise mainly food options like fats and lean proteins. In a low carb diet, therefore, you’ll mostly be eating:

  • Proteins that majorly include; eggs, meat chicken, and fish.
  • Fats and natural sugars mainly comprise; vegetables, cheese, butter, and dairy fat.

You’ll also need to avoid starchy and sugary foods like whole grains, pasta, chocolates, rice, bread, barley, and sauces, among others. While following these trends would ensure that your body retains the least amount of bad calories, there are specific low carb diets that have since lost the edge but people continue to blindly follow them.

 

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Here’s a breakdown of some of those diets.

1.    Keto Diet

You must have probably heard about Keto diets too. This diet is majorly popular because of its shallow carb content and concentrated fat content approach.

The logic behind this approach is to induce ‘ketosis’ process in the body so that your body can focus on just using fats as the primary energy fuel. This diet is further broken down into two fundamental categories which are; targeted keto diets and the cyclical keto diets.

  • Targeted keto diets: Here, the menu requires that you combine a few carbs with your workouts.
  • Cyclical keto diet: In this diet, you’ll be required to stick to a stringent carb diet for most of the days. After completing the predetermined number of days, you’ll then switch over to a high carb diet and stick to it for around two to three days.

2.    Low carb Paleo Diet

The low carb Paleo diet draws its inspiration from the Palaeolithic era. With this type of diet, you’ll majorly focus on eating more dairy products, fish, grains, meat, legumes, and seafood.

3.    Zero carb diet

For the zero carb diet, your focus will be to strip off all carbs from your diet. With this diet, you’ll majorly rely on protein with a little fat that’s added with salt and few spices. It is however highly criticized with critics pointing out that it lacks the essential nutrients thus not safe for human health.

4.    Basic low carb diet

The basic low-carb diet doesn’t have any proper definition. Instead, it focuses on restricting your carbohydrates intake. It involves focusing on the western diet that’s based on food groups like fats and primarily proteins which would heavily comprise poultry, fish, meat, and dairy products.

5.    Low carb high-fat diet

Just as the name suggests, this diet consists of highly fatty foods and low carbohydrates. The recommendable carb intakes in a low carb high-fat diet are around 100grams to 200grams and mainly involve unprocessed foods like meat, fish, and chicken.

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6.    Low carb Mediterranean diet

Just as the name suggests here too, this diet is hugely made up of Mediterranean foods. It also places a considerable focus on the traditional fatty fish with extra virgin oil and butter.

7.    The Atkins diet

In the Atkins diet, you’ll focus on eating the least amount of carbohydrates as possible and as many proteins as possible. To achieve the perceived benefits, the Atkins diet is divided into four phases which are:

  • Phase 1: In phase 1, you’ll be required to stick on eating just 20g carbohydrates each day. Stick to this trend for two weeks.
  • Phase 2: In phase 2, you’ll be required to add low carb veggies, and fruits and nuts in your diet.
  • Phase 3: Here, you’ll now be required to add even more carbs to the diet and continue until your weight loss rate slows down.
  • Phase 4: Eat carbs in healthy amounts without gaining the weight you lost.

 

8.    Eco-Atkins diet

The approach that the Eco-Atkins diet adopts is more of a vegan diet. Your protein sources here will mainly come from plants like soy, gluten, and nuts.

The diet here, however, comes with a fixed calorie percentage which includes;

  • 25 percent from carbohydrates.
  • 30 percent from proteins and
  • 45 percent from fats

 

Reasons Why Low-carb Diets May Not Help Your Weight Loss Goals

If you’ve tried to shed some pounds in the past, it is highly probable that you’ve at least made it a priority to read and stick to low-diet plans. If you didn’t achieve your weight loss goals, the problem probably has nothing to do with you.

The problems may instead have to do with the cons of these diets and factors that they didn’t address something which you are also not to blame at all. Here are some of the reasons why a  low carb diet may only wreck your weight loss dreams.

 

Low-carb Diets are not Consumer-Friendly

Do you ever wonder why so many people just can’t get off to smooth starts with low carb diets? Well, most of people have underlying health conditions.

By following or abruptly, switching to the strict low carb diets, risks are high that you’ll develop even more severe health issues. Here is a rundown of some of the conditions that won’t allow you to start a low carb diet.

  • When you’re breastfeedings.
  • If you’re diabetic and are on insulin.
  • If you’re pregnant.

 

Sticking to a Low-carb Intake may lead to Sodium Deficiency in your body

The carbohydrates that we consume directly affect insulin hormones. Therefore if you cut down on the carbs, the immediate effect is that you’ll affect insulin function in your body.

Since insulin is required for sodium and fat storage, when its level goes down in the body, the body will begin to excrete excess sodium. When the sodium gets reduced in the body, you risk suffering a lot of discomfort in the body.

Some of the common side effects of reduced sodium in the body include;

  • Drowsiness
  • Palpitations
  • Constipation
  • Fatigue
  • Lightheadedness and others.

 

techniques to reduce calorie intake?
How to Reduce Calorie Intake

 

Low-carb Diets Drain Your Energy

When you regularly consume lesser carbohydrates—less than the 100g level, you’ll get into a period when all the glycogen (energy) stores in your body get finished up. From here, your body fueling system would then switch to fats, but this is inefficient and won’t produce sufficient energy for optimal body activities.

Besides, when your body breaks down fat molecules to sugars, it will release massive by-product amounts. These by-products are known as ‘ketones’, and they come with their own set of complications as well.

These may include;

  • Constipation
  • Lightheadedness
  • Foul breath
  • Nausea
  • Fatigue
  • Headaches
  • Drowsiness

 

Low-carb Diets May also Cause Unnecessary Stress for Your Health

The most significant risk about low carb diets is that they are arguably lethal for persons who suffer from prediabetes type 2. This is because, by sticking to these diets, you’re making your body to ‘fend for itself’.

In a bid to fulfill the body’s energy demands; therefore, it will be forced to ‘sacrifice’ the muscles. The body will now switch to taking up the muscle glycogen storage, something that will lead to muscle mass loss or muscle atrophy.

If you eat high fatty foods still, you also risk developing cardiovascular diseases. This is because when you’re on these diets, you will in most cases, switch to oils, fatty fish, and butter to compensate for the carbohydrates you’ve stripped off your menu.

This would only lead to heightened cholesterol levels in the body, something that may also cause hypercholesterolemia and hypertension. You also risk developing kidney stones if you live on a diet that is low on proteins and heavy on carbohydrates.

 

Here’s why:

While a low-carb, high protein diet will help you shed some pounds, it will only happen for a short duration but not bring any long-term success, thus make your body absorb lesser calcium amounts.

 

Weight loss treatment clinic
Weight loss treatment

They Deprive You of Essential Nutrients

Reducing or stopping carbohydrate intake will not only deprive your body of fruits, and high-carb foods but also make it miss out on vital nutrient sources like;

  • Vegetables
  • Low-fat dairy products
  • Beans
  • Minerals
  • Fibers
  • Vitamins

When you miss out on nutrient sources like whole grains, your body will have weakened immunity against metabolic syndrome. Besides, you also risk developing other life-threatening conditions like cancers and stroke.

Finally, when these foods are lacking in your diet, it will be hard for your body to get sufficient essential minerals and vitamins that are necessary for it to get antioxidants to help in fighting diseases and infections.

Keto Flu

Keto flu refers to a group of symptoms that’s common in people who follow a keto diet which involves eating minimal carbohydrates. Since your body needs sufficient time to adapt to the ketosis process, you’ll likely experience the following symptoms as it still struggles to adapt.

  • Nausea
  • Headaches
  • Constipation
  • Vomiting
  • Irritability
  • Diarrhea
  • Weakness
  • Sugar cravings
  • Muscle cramps
  • Reduced concentration levels
  • Muscle soreness
  • Insomnia
  • Stomach pains

 

You Risk Developing Reversed Obesity

Since a low carb diet presents you with plenty of unhealthy food options like cheese, fatty burgers, and butter, there’s a risk that you may surfer different cardiac diseases or even reversed obesity. High fat intake is harmful to your overall health.

There’s no Strict Low-carb definition

To some extent, it is strange that there is no one strict definition of a low carb diet. Usually, foods that have less than 100g to 150g are referred to as low carbs, but then; we don’t have any explanation on wrong or right carbs.

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Myth No. 4: It is Safer to Use Weight Loss Supplements to Lose Weight Quickly

Most people confuse the difference between weight loss pills and weight loss supplements. According to the FDA, weight loss pills are approved drugs that are prescribed by certified physicians before use.

On the other hand, supplements are illegal substances that are marketed as drugs that you can use to increase the rate of weight loss. Most of them are FDA disapproved and pose even more dangerous risks to your health.

They’re available in different forms which include syrups, tablets, capsules, powders, and oral pills, among others. You’ll easily identify them in commercials since they use vibrant colors and promises to provide your body with the vital natural ingredients that will help you lose weight fast.

Depending on the marketers, these supplements may also ‘falsely’ promise to;

  • Suppress your appetite or cravings
  • Satisfy your hunger
  • Not drain your energy
  • Excrete insoluble fats, among others.

 

Weight Loss Supplements Health Risks

Kidney Damage

According to doctors, weight loss supplements are the primary culprits when it comes to kidney damage in males and females alike. It is believed that rapidly decreasing BMI is directly related to GFR insufficiency.

When you take weight loss supplements, your BMI will drop rapidly, and the body’s ability for excreting nitrogenous waste from its system also goes down. These supplements are also known to catalyze the rate of ammonia production in the body, something that also increases your risk of suffering from kidney stones.

 

Methods to lose weight
Effective Techniques to Lose Weight

 

Insomnia

Most diet supplements have vast numbers of chemical components in them that cause sleepiness and these chemical components are often unlisted. Most of them are also made with caffeine which is an active ingredient, and when you consume it, you may feel some unpleasant side effects like insomnia and sleeplessness.

Ischemic Colitis-colon and Bleeding

A good number of these diet supplements are also made with ‘phentermine’. A while back; ‘phentermine’ was widely used in short-term weight loss programs. Health experts warn that when you’re not aware and misuse it, you may experience unpleasant symptoms like bloody stool, colon bleeding, and bowel disorder, among other effects.

Liver Complications

Apart from insomnia, the colon complications that can be caused by these supplements, they’re also believed to cause hepatotoxicity. Herbal supplements like arsenic acid and Kombucha, which are very common in most herbal dietary supplements are known to cause acute liver toxicity.

Diarrhea

Exothermic fat burners which are also commonly known as fat-burner supplements are some of the most sought after supplements in the weight loss industry. They’re also pretty common with athletes and people battling obesity.

The primary downside with most fat burner supplements is that they cause diarrhea. When used, they induce acute anorectic effects that would make you feel unpleasant effects like diarrhea and nausea, among others.

They’re also known to delay emptying of gastric, stimulate the Central Nervous System (CNS), and induce satiety. It doesn’t end there, though. Some of them won’t even help with weight loss at all.

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Increased Heart Rate

Most weight loss supplements are made with stimulants which in most cases are active components. This best explains why most people would experience a sudden increase in heart rates, cardiac insufficiency, and palpitations after using these drugs.

One primary concern with a faster heart rate is that it may also lead to a reduction in your blood pressure level, something that can also make

 

Wrapping Up

There are a lot of myths that cloud the entire weight loss topic. While some are fueled by malicious marketers whose focus is to make you purchase their products—some of which can be hazardous to your health, we also tend to believe these myths because of not knowing.

The best way forward is to not trust anything that comes your way or commercials that grace your TV screens. Before getting started with a weight loss program, be sure to do your research about it before diving in. It would, however, be much better if you seek the guidance of a certified physician or dietician.

Book an appointment with Mango Clinic to find the right treatment for weight loss.

Weight loss treatment clinic
Weight loss treatment


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Eating less and exercising more are the basics of most weight-loss regimens. However, for many people, weight-loss pills may help. Browsing through the Internet, you’ll discover that there’s an abundance of pills purported to have weight-loss treatments hidden within them. However, it would be best if you only took FDA-approved weight-loss pills. Before you embark on weight-loss medication, you should first ask yourself whether it’s safe and if it really works.

 

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How Do Weight-Loss Pills Work?

Prescription weight-loss pills work in different ways. Some help you feel full sooner, or less hungry, while others reduce the rate at which your body absorbs fat from the food you eat. All the approved weight-loss pills produce significant results. According to studies, combining weight-loss medication with lifestyle changes provides better results than what lifestyle changes alone would produce.

The time that you’ll be on medication depends on how the pills help you to shed weight, and whether you experience any side effects. In case you end up shedding weight without any adverse side effects, your physician could recommend that you keep taking the pills indeterminately. If you fail to lose at least 5% of your body weight 12 weeks after embarking on medication, your physician will recommend a different weight-loss drug or change your treatment plan.

Medication isn’t a substitute for healthy eating habits or physical activity as far as shedding weight is concerned. The pills work best when they get incorporated into a healthy lifestyle program. Therefore, you should ask your doctor about the most suitable lifestyle programs that can be combined with the prescribed weight-loss medication.

 

How prescribed medications help weight loss
How Prescribed medications Help with Weight loss

 

Who Are the Ideal Candidates for Weight-Loss Medications?

These pills are meant to help individuals who are battling health complications arising from obesity. Before weight-loss medication is prescribed, physicians often consider the following:

  • The possible benefits of shedding weight
  • The medication’s potential side effects
  • Your health condition and other medicines that you’re using
  • Your family’s health history

Often, doctors use patients’ BMI to decide who will benefit from weight-loss medication. Contrary to what you might think, weight-loss pills aren’t meant for everyone who has a high BMI. For instance, some overweight or obese patients lose weight by adopting a lifestyle program that improves their physical activity and diet habits.

In recent years, there has been a rise in the number of obesity cases among children. This may leave you wondering, can children or teens use weight-loss medications? Well, the weight-loss pills recommended by the FDA are meant for adults only. However, Orlistat, a weight-loss medication prescribed by physicians at facilities such as Mango Clinic, is approved for patients who are as young as 12 years.

 

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How Beneficial Are Weight-Loss Pills?

When you combine weight-loss pills with changes to your lifestyle, you will experience long-term benefits. On average, individuals who take weight-loss pills as part of their lifestyle program shed between 3% to 9% more of their body weight than those who don’t take any medication. You could lose at least 10% of your body weight by taking medication pills. However, results tend to vary from one person to another.

Here are some tips that can help you benefit from weight-loss medications fully:

  • Take the pills as per your doctor’s prescriptions
  • The medication should be part of a healthy diet and physical activity regimen
  • Beware of warnings and the possible side effects of the medication
  • As your doctor about possible alternatives if you won’t have shed any weight after three months
  • Avoid taking the pills if you’re pregnant or planning to get pregnant

 

most amazing weight loss methods
Best Weight Loss Methods

 

Safety Concerns On Using Weight-loss Pills

Thanks to the Internet, weight-loss drugs are readily available online. However, this has raised safety concerns because some of the pills that have flooded the market are not FDA-approved. You should avoid taking over-the-counter weight-loss medicines, and instead, only use pills recommended to you by your doctor.

The FDA only approves medications that have been tested and meet the highest health and safety standards. Medicines that are not approved may not conform to these standards. Therefore, they can lead to severe problems such as high blood pressure, liver damage, stroke, seizures, irregular heart rate, high blood pressure, and heart attacks.

The side effects of weight-loss pills vary, and they depend on how the medications act on your body. Generally, these side effects tend to be mild, and are likely to improve as your body gets used to the medication. Rarely do serious side effects occur if you take the medications as prescribed by your doctor?

 

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Getting started on Weight-Loss Pills

Indeed, you can slim down by using weight-loss pills. However, taking the pills alone without any changes to your diet and lifestyle won’t produce the desired results. Book an appointment at Mango Clinic today to get started on weight-loss medication. Our doctors will evaluate you before prescribing the best weight-loss pills.

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Book an Appointment Today!

 

 


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Today, we are listening to the inspirational story of a busy working mom who successfully shed 11lbs in one month, thanks to Mango Clinic’s weight loss program. All odds were stacked against her because she had a full-time job that kept her busy all day. She also had two kids to take care of besides battling hypertension and other medical conditions. In today’s case study, we’ll take a closer look at the Mango Clinic weight loss program that she used to whip herself into shape. We will also highlight some pro tips that she used to reach her desired weight.

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So, who’s this mysterious lady?

Well, Anna George is our person of interest today. The 37-year old mom of two works at a bank as an internal auditor. Like most working moms, Anna’s career and kids are her main priorities. However, this came at a cost because she overlooked her health. She started putting on weight, and her health suffered as a result. Without realizing it, Anna started wearing oversized clothes due to her weight gain. Her cholesterol levels also began to rise.

Anna’s hypertension and the endless change of clothes stopped being her only concerns when her physician pointed out that she was getting out of control. This made it necessary for her to shed the extra weight that she had gained over the years. Anna understood that she would have to embark on a practical weight loss plan to help her lose the extra weight. Nonetheless, her career and her job as a full-time were a great impediment in her weight loss journey. She couldn’t figure out how she’d find time for the gym.

At her heaviest, Anna tipped the scales at 209lbs. That day, it dawned to her that she was extremely beyond her BMI index, and this got her apprehensive. There and then, she knew that she had to start somewhere to lose excess weight. Fortunately, her brother-in-law recommended Mango Clinic’s weight loss program. Anna signed up for the program on 1st May. By 31st May, her amazing weight-loss results were as follows:

  • 11lbs weight loss (from 209lbs to 198lbs)
  • Her cholesterol level from 199mg/DL to 150mg/DL
  • Her waistline reduced by 4 inches

These are impressive numbers by all standards, and Anna concedes that she’s as confident and happy as she’s been in years.

 

Effective Weight Loss Methods
Effective Methods for Weight Loss

 

Do you want to learn more about the step-to-step process to witness the same results as Anna? It doesn’t matter whether the program is new to you’ve been struggling to lose weight for years. This case study will inspire you.

Table of Contents

  • Step One: Stable eating routine
  • Step Two: Light exercises throughout the day
  • Step Three: Prescribed weight-loss medication
  • Step Four: Staying hydrated
  • Step Five: 30-minute cardio exercises daily
  • Step Six: Don’t deprive yourself of food
  • Step Seven: Counseling sessions to help you stay calm and determined

 

Step One: Have a Stable Eating Routine

Embarking on a stable diet requires you to follow strict rules. These include:

  1. You can’t have carbonated drinks or junk food
  2. Replace carbs with proteins as well as small amounts of fat
  3. Consume organic food rather than processed food

To whip yourself into shape, you should avoid consuming snacks loaded with calories and high amounts of magnesium and sodium. Here, we’re talking about the likes of French fries and those tasty burgers. I will explain further about what happens when you stop consuming junk food.

In today’s fast-paced world, the convenient packaging of junk food such as cookies, chips, and snacks means fast food comprises up to 85% of an average person’s diet. To put this into perspective, a typical American family spends up to 50% of its food budget on junk food. This is something that Anna was guilty of before she stumbled upon Mango Clinic’s weight loss program.

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Anna paid a hefty price for all the colorful carbonated drinks and sodas that she consumed every day. She gained weight as her health deteriorated. Pastries, burgers, and fries have high-calorie content. Therefore, when they constitute a significant portion of your diet, you’ll undoubtedly gain weight. When Anna decided to cut junk food from her diet, she ultimately reduced her calorie intake.

You now have a million reasons to turn to trusty proteins and fats while bidding goodbye to carbs. Proteins are a crucial part of your body cells. When you consume enough proteins alongside moderate amounts of healthy fats, you will be doing more than enough to keep your body’s energy stores rejuvenated. Obese people also take hunger suppressants to keep themselves from eating unhealthy food.

Carbs are your body’s primary source of fuel. By giving up on carbs for good, the body will shift to fat metabolism automatically to generate energy. This results in reduced cholesterol levels and body weight. Processed foods, which dominate the American diet, take many forms. They are available as frozen food, fast food, and canned food. Besides, these foods feature prominently on restaurant menus, dinner plates, and supermarket shelves. This makes them readily available to everyone. Dieting plays a significant role in losing weight effectively.

 

Weight loss foods
What to Take to Lose Weight Effectively

 

One significant drawback of consuming processed foods is that they are rich in carbohydrates as well as preservatives. Studies have established that there’s a link between processed foods and health issues such as obesity, hypertension, and diabetes. In her case, Anna was told to eliminate processed food from her diet. Instead, she was advised to take natural sugars found in beans, dairy products, fruits, and vegetables. She was also told to take organic, safe, and rightly-proportioned calories.

Undeniably, carbonated drinks are tasty. However, many people don’t know that 90% of carbonated drinks are loaded with artificial sweeteners and sugars. By consuming these drinks, you put yourself at the risk of massive weight gain. In this regard, consider healthier low-calorie drinks such a fresh lime, pure water, brewed coffee, and detox drinks over carbonated drinks.

Pro Tip: Maintain a food journal that helps you monitor what you take every day

Keeping a food journal will help you make healthier diet choices, besides enabling you to figure out food items that are a calorie concern.

 

Step Two: Engage in Light Exercises Throughout the Day

Contrary to what you may think, weight loss doesn’t necessarily have to be stressful or complicated. All that you need to do is keep yourself busy all day long. This will go a long way in helping you to shed weight. Although adhering to a strict diet helps you to lose weight, you should combine it with daily physical activities such as doing laundry, cleaning your apartment, or dusting furniture. These activities may look simple, but they help you stay physically active throughout the day.

To put this into perspective, consider this data:

  • According to research, a 160lbs person walking briskly burns up to 227 calories.
  • Riding a bicycle for an hour helps you to burn 292 calories
  • Running for one hour helps you to burn 986 calories per hour!

The idea that Mango Clinic’s weight-loss experts proposed to Anna was, to begin with, a slow burn, rather than diving straight into strenuous physical activity. This helped to increase her strength and endurance over time.

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Once you figure out exercises that suit you, it’s essential to vary them. The reason is simple: You don’t want to get your body into compensatory habits. These are the body adaptations that unknowingly undermine our workouts.

Research has established that there’s a phenomenon known as “Metabolic Compensation” which occurs when people start to shed weight. In this case, the resting metabolism also slows down, thus reducing the number of calories that you burn at rest. Consequently, the extra calories are burnt as you start to shed weight.

 

Best fat-burning exercises
5 Best Fat-Burning Exercises

 

Pro Tip: Avoid overeating

Did you know that the famed gypsy hunters in Tanzania’s savannah burn calories equal to what an average working-class American adult burns while sitting in the office all day? This is despite the fact that the gypsy hunters have leaner bodies and also lead active lifestyles.

Given that the hunters live extremely active lifestyles; you’d expect them to burn more calories than an average American who spends the whole day in the office. However, there isn’t a significant difference in the number of calories that the two parties burn.

So, how do the gypsy hunters manage to stay lean and healthy?

Well, it’s because they never overeat!

There isn’t a straightforward way of burning all the calories that you consume easily and quickly. It takes multiple hours of strength training and sweaty cardio sessions to burn those chunky brownies, some donuts, or a Big Mac. Therefore, you should consider an active lifestyle as a healthy strategy that helps you attain your weight loss goals. Despite the high obesity rates among the general American population, many people still eat more food than they require. Besides low physical activity, overeating plays a significant role in curtailing your weight loss goals.

 

Step Three: Prescribed Weight Loss Medication

When you perform a basic Internet search will reveal to you that there are dozens of weight-loss medications out there. But, plainly speaking, few of them work. It’s important to pick the most effective medication. Choose what works for you rather than what is widely-touted as being successful. You’re different from everyone else who’s on a weight loss journey.

The differences in our genetic make-up make it necessary for you to get evaluated first before the most effective weight loss medication is prescribed. This is what happens whenever someone embarks on the Mango Clinic weight loss program. We will first evaluate you to determine what works best for you. You may be wondering how we prescribe the best weight loss prescription for our clients. Well, our experts have dealt with dozens of weight loss issues over the years. They leverage this experience to prescribe the most effective FDA approved medications.

 

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Generally, the weight loss pills that we prescribe have different action mechanisms. Some of the pills work by suppressing your appetite, while others speed up your body’s metabolism. Converselyconversely, others increase fat metabolism. In Anna’s case, the “Orlistat” weight-loss pill was prescribed due to her health problems with hypertension. The pill has been proven to be effective at fat metabolism. It works by excreting all non-soluble fat components out of the body.

 

FDA approved weight loss medications
FDA Approved Weight Loss Medications

 

Spam alert:

There are many crooks out there. Therefore, beware of counterfeit over-the-counter weight loss supplements.

It’s a known fact that the marketplace is awash with the so-called “weight-loss” supplements. Most of them are not FDA-approved, and therefore, you put yourself at more risk by consuming them. Any weight loss medication that physicians prescribed should be FDA-approved. When you visit our facility, our physicians will extensively evaluate your present condition as well as your medical history before prescribing weight loss medication.

Pro Tip: Take a mug of green tea regularly

It’s been established that green tea increases body metabolism, thus enabling you to burn extra calories. It contains an organic compound known as catechin, as well as caffeine. These compounds work in tandem to increase body metabolism.

 

Step Four: Stay Hydrated

The easiest way of boosting your weight loss mission is by staying hydrated at all times.

In this section, I’m going to teach you how staying hydrated went a long way in helping Anna to shed weight fast.

Scientific research has shown that drinking plenty of water helps one to achieve his/her weight loss goals. 70% of the human body is water. Your body can survive for up to three weeks without any food, but you’ll hardly make it beyond three days if you don’t drink any water. Therefore, water is among the most abundant nutrients in the body.

 

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Here is a fact which proves that drinking the recommended amounts of water helped Anna to lose weight fast.

A study conducted on overweight women established that even without exercise a daily increase in water intake over twelve months enabled them to lose 4.4lbs on average. From this, we can conclude that water intake significantly increases the body’s caloric expenditure. Generally, people’s resting expenditure increases by 25 to 40% within the first ten minutes of drinking water.

A separate study has also shown that if you drink more water, you’re likely to eat less food. This study was conducted on two separate groups of dieters. The first group comprised dieters who were asked to drink water before meals, while the second group constituted dieters who were asked not to drink water before meals. In the end, it was established that those who drank water before meals shed 44% more weight compared to those who didn’t drink water.

Here’s another interesting fact about drinking water aplenty:

Drinking a glass of water before breakfast reduces the absorption of that meal. This way, the number of calories that get absorbed into your body will be less by up to 30%.

Did you also know that water is an important muscle fuel?

Well, water makes up to 80% of your muscles. An increase in water uptake helps you develop lean muscle mass. More lean muscle in the body increases resting metabolism. This sets you up for an excellent weight loss regimen.

Water also plays an important role in digestion. In our case study, it helped Anna’s body to get rid of waste materials. Similarly, it increases the amount of fat that your liver burns. You’ll be amazed by the fact that water was an appetite suppressant for Anna since it made her feel fuller at mealtime. This helped reduce her food intake because she found herself eating less than she previously did.

 

How drinking more water can help weight loss
How Drinking More Water Can Help with Weight Loss

 

Pro Tip: Drink ice-cold water regularly to increase your metabolism

To get your weight loss regimen going, you should drink half your body weight in ounces every day. For instance, if you weigh 180lbs, ensure that you drink at least 90 ounces of water daily. This translates to an average of 11 glasses of water every day for someone who weighs 180lbs. It’s an excellent idea to drink iced cold water since it allows your body to burn calories to warm up the water, thus enabling you to shed weight.

Anna was able to lose weight after substituting sugary beverages such as alcohol, artificial juices, and club soda with cold water. Previously, these beverages formed a significant part of her diet. Anna points out that she finds cold water more revitalizing than water at normal temperatures. She says that she enjoys ice cold water even more.

 

Step Five: 30-Minute Cardio Exercises Daily

Did you know that a brisk 30-minute walk can help you transform your body?

Wanna know how? Read on…

30 minutes of intense cardio exercise every day is just as effective as an hour spent in the gym. If you adhere to a strict calorie diet as mentioned in Step One, you are likely to shed weight without ever working out. In a recent survey, a group of men who embarked on intense 30-minute cardio exercises every day lost about 8 pounds after three months. Conversely, men who embarked on a 1-hour daily workout routine lost less than pounds!

From this study, one can deduce that 30-minutes of cardio exercise every day do enough to help you preserve energy to take you throughout the day. It provides you adequate energy to get you going all day long without feeling weak or drained. While considering workouts alongside dieting to shed weight, Anna realized that cardio was an excellent option for her. There are multiple reasons why she leveraged cardio to lose weight, including:

  • She was able to burn extra calories at a time. This is because cardio exercises increase the heart rate, thus increasing blood circulation to vital body systems. The increased workload on the heart equally increases the respiratory rate so that the oxygen demands of body systems and organs are met. This, in turn, ramps up the body’s metabolism as well as sweat secretion. Consequently, the body will burn more calories to meet its energy demands.
  • It increases the Efficiency of Calorie Burn. Typically, exercises such as cardio tend to be flexible with the number of calories that you wish to burn. By making simple alterations to your workouts, you will be able to realize the desired results. In this regard, you should consider the repetition and intensity of your exercises. Slight variations such as increasing training strength, rehearsals, or sets played a significant role in increasing Anna’s calorie expenditure.
  • She was able to burn the desired number of calories. Most cardio exercises are flexible, and this allows you to burn the number of calories that you wish. For instance, the exercises allow for cheat days since you’ll be able to burn the extra calories from cheat meals without depriving yourself of food.
  • It’s easy to persist with cardio exercises compared to other methods of conditioning. Your body muscles need less recovery time after cardio sessions compared to activities like strength training. By choosing cardio exercises, you’ll be at less risk of over-training and injuries. This offers relief to those who suffer from joint problems and arthritis. Likewise, a light cardio session is good enough for individuals like Anna who battle medical conditions such as hypertension.

 

Bonus Tip: How to Create the Ultimate Cardio Regimen

When Anna visited Mango Clinic, we recommended a combination of three cardio exercises, which we knew would deliver the desired results. These were:

  • High impact activities
  • Low impact activities
  • Whole-body activities

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Book an appointment with MangoClinic
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Exercises that involve the upper body, as well as the core and the lower body, are commonly referred to as mass movements or whole-body activities. These include high knee marches. These exercises are excellent for increasing heart rate over a long period.

High-impact activities include jogging, humping, and running. These are suitable for burning a considerable amount of calories. However, your workout shouldn’t comprise high-intensity activities only. A balanced workout should comprise up to 60% of high-demand activities combined with total-body and low-intensity exercises.

Activities such as walking at a slow pace are generally referred to as low-impact exercises. Nonetheless, as the name suggests, these exercises minimize the number of calories that you burn, yet provide enough reciprocal active rest periods that are better than those non-impact exercises that get you going for longer.

Pro Tip: Include 20 minutes of strength training after every cardio session to zap fat.

Strength training offers an excellent way for you to build muscles. When at rest, muscles are your calorie-burning stores. In Anna’s case, 20 minutes of strength training after cardio allowed her to keep burning calories even when she was resting.

 

Step Six: Never Deprive Yourself of Food

Often, the word “diet” gets wrongly interchanged with “hungry” and “starvation.” Contrary to public opinion, there’s nothing real about dieting as everyone endorses diets. By starving yourself, you’ll suffer from stomach cramps, dizziness, extreme hunger, and low energy levels all day long. Before you deprive yourself of food, you should take a moment to think about what your body undergoes during starvation.

Are you curious enough to know?

Let me provide a concise explanation.

Starvation often occurs when you consume fewer calories than what the body needs. Usually, this is a consequence of malnutrition, complete fasting, or extreme dieting. Starvation depends on many factors, including:

  • Your BMI
  • Water consumption
  • Your genetic makeup
  • Medical history

Once the body gets into starvation mode, you won’t be able to reverse the situation by simply consuming vast amounts of food. This can leave you even weaker. It’s common to see hungry people overeating to the extent of vomiting.

Starvation tends to speed up the ghrelin secretion. This is the human body’s hunger hormone. The results are definite because you will either suffer from chronic illnesses or end up binge eating. Either way, nothing will be in your favor. Anna was pleasantly surprised to learn that she didn’t need to starve herself to lose weight.

When you starve yourself, you strain the body’s systems, organs, and processes. This results in an adverse change in heart rate as well as muscle deterioration among other adverse side effects. The human body isn’t built to withstand chronic stress. Consuming smaller meals as well as snacks is a source of acute minor stress, which benefits the brain besides contributing to weight loss and your health in general.

 

Home made massage oils for weight loss
How Can Essential Oils Aid Weight Loss

 

Pro Tip: Boost your weight loss performance by consuming peppermint oil

Anna concedes that peppermint played an important role in her weight loss journey since it helped to suppress her appetite and hunger. Evidence-based research has established that consuming this essential oil alongside water boosts your energy levels, thus enabling you to work out for longer periods. As Anna continues with her weight loss journey, she stresses that she will keep consuming peppermint oil. Besides suppressing hunger and keeping her full, it has soothing effects on her fatigued and sore muscles after workouts.

To benefit optimally from peppermint oil, Anna adds one or two drops of the essential oil in a glass of water before drinking it. She mostly does this in the morning. To soothe sore muscles, she mixes peppermint oil with a carrier oil before massaging the affected part of the body.

 

Step Seven: Undergoing Counseling to Stay Persistent and Calm

The most essential component of Anna’s weight loss journey is that she committed herself to Mango Clinic’s program as well as her goals. When she visited the clinic for the first time, our physicians listened to her weight loss goals before curating a personalized weight loss program for her.

 

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Counseling helped Anna to cope up with anxiety and stress as well as the mental health changes that she experienced from being overweight and shedding weight. The sessions helped her face the challenges that she faced along the way, including the loss of clarity, and observing the prescribed diet and workout regimen. It made the realization of her weight loss goals easier.

You may be wondering why Ana needed counseling in the first place, and what her expectations were, right?

Well, adhering to a strict diet regimen, finding time for workouts, and generally living a healthy lifestyle want an easy thing for Anna given that she was previously used to doing whatever she wanted without any restrictions. Besides, after embarking on the Mango Clinic weight loss program, Anna needed accountability. It was also vital for her to establish whether she was on the right path or not. Counseling played a crucial role in helping her stay in line with her efforts and the desired outcomes.

Anna’s counseling sessions had the following key areas of discussion:

  • Her diet history and current eating habits
  • Her motivation to lose weight
  • Her weight loss goals
  • Strategies that she tried before to lose weight
  • Her support system, including friends and family members

Body changes, including the decrease in body weight and size, left Anna with many questions running through her mind. At times, she needed answers relating to the processes that were happening inside her body, and how the processes affected her mental strength. One thing that stood out is that the sessions made Anna more aware of the importance of the weight loss program to her.

 

Final Words on Mango Clinic’s Weight Loss Program

The Mango Clinic weight loss program is designed to help you shed weight without any adverse effects on your health. The strategies that we propose have a theoretical and scientific basis. We use a holistic approach to ensure that the results that you ultimately achieve end up being long-lasting.

It’s an undeniable fact that the program is intense and stiff since it requires a lot of exertion and dedication. Nonetheless, if you follow it correctly, you will ultimately realize that it was worth every bead of sweat since you’ll live a healthier lifestyle once you shed weight.

The onus is on you to choose Mango Clinic’s weight loss program and attain the desired results. Are you determined to attain weight loss results that are as impressive as Anna’s? What results have you seen so far, and what do you expect to gain from our weight loss program? Sign up today to start your weight loss journey and live a healthier and more fulfilling lifestyle.

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Pregnancy and childbirth are life-changing moments in a woman’s life. The biggest concern for most women after birth is weight gain. It is normal for a woman to gain a particular amount of weight when pregnant because of the many changes taking place in her body. A woman is expected to gain about 24 to 34 pounds during a normal pregnancy.

Most of this weight tends to disappear immediately, after the baby and the placenta come out, or resolve after a while as the uterus shrinks and the body goes back to normal fluid levels. However, the idea of “eating for two” both during and after pregnancy can cause some women to add on some unnecessary pounds.

This extra weight may cause the new mom’s days to be filled with a lot of insecurities and image issues. So, unless you are Heidi Klum or Kate Middleton who appear to be as good as new every time they come out of the delivery room, you may be looking for some weight loss treatments that will guarantee the loss of your post-pregnancy fat. This guide details all the tips that will help you go back to your pre-pregnancy weight. Keep reading to find out.

 

Tips to lose weight after delivery
5 Tips to Lose Weight Effectively After Delivery

 

Eat to Lose Weight

Follow these healthy eating tips to lose weight safely:

  • Do not diet: Understandably, the extra weight could be causing you sleepless nights and you would do anything to have it gone; but be warned that going on a diet at this time could derail your post-pregnancy healing and weight loss goals. Instead of dieting, opt to eat healthily and eat for your hunger.
  • Opt for 5 to 6 smaller meals spread out throughout the day instead of 3 larger meals
  • Reach for superfoods: As a new mom, your body needs utmost nutrition, especially if you’re breastfeeding. Go for foods that are loaded with nutrients, but are low on calories. Replace your sugary meals with lean protein and fat because they’ll keep you full for longer. Such foods include fish, milk and yogurt, chicken, and beans.
  • Snack in between meals: Snacking keeps you full throughout the day and keeps you from overeating on the next meal. Keep different, healthy snacks in the house including wheat crackers, carrot sticks, apple slices, and cereals.
  • Don’t skip breakfast: Many new moms tend to forget to eat; which is understandable because having a small baby can be overwhelming. But, skipping meals will make you have less energy, and you will not be able to do the things that will make you lose weight. So, don’t skip any meal, especially breakfast as it gives you the energy you need to start your day.
  • Stay hydrated: Drink at least 12 glasses of water a day, and other healthy drinks such as fruit juices and smoothies. Remember, breast milk is 88% water, so you are constantly losing water as you breastfeed your little one. Take fruit juices in moderation as they may contribute to the extra calories. Also, avoid other drinks high in calories like sodas.
  • Slow Down: Take your time and enjoy your meal as this is the easiest way to tell when you are full.

 

Why losing postpartum weight is difficult
Why Postpartum Weight-loss is Difficult?

 

Get Moving

While diet is important in any weight loss program, you also need to incorporate some exercise to burn more calories and keep your bones and muscles strong. Other than helping you lose weight, exercise has many other benefits to the new mom: it helps relieve stress and depression, and also deal with sleep issues.

You may be tempted to push yourself harder to lose more weight faster, but remember, rapid weight loss may be hard on your body and it’s not healthy. So, don’t overdo it! A brisk walk around the neighborhood with your munchkin in the stroller is a good way to get you started into an exercise routine.

The trick here is just to get off the couch and get moving. Other than handling the baby throughout the day (which is an exercise on its own), simple activities like watering the plants, making the bed, and arranging dishes can help you burn those extra calories.

 

Ask For Help

Post-pregnancy weight loss can take a great toll on you, but you don’t have to struggle alone. If you are struggling with weight loss, it’s time to seek the services of a doctor or dietician. At Mango Clinic, we understand that a lot of factors including genetics, lack of exercise, and eating disorders may all lead to difficulties in losing weight.

Our weight loss prescription will help boost your metabolism, lose belly fat, and drop those extra pounds faster. Book an appointment with MangoClinic to get assistance from our experienced healthcare professionals.

Book an appointment today to set on your weight loss journey!

 

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