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You want to lose weight. And you want to do it fast. Is this even possible?

There are a ton of ways to shed weight rapidly. However, some regimens will leave you feeling unsatisfied and hungry, making it quite challenging to stick to specific diets.

In any case, how fast you lose weight depends on your metabolism and several other factors. Not only that. Experts recommend that you lose weight gradually and not excessively fast.

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Otherwise, you’ll end up losing water, muscle, and bone, instead of fat. As Dr Angela Fitch, internal medicine associate professor at the University of Cincinnati puts it, “a pound a week is ideal for most people.”

With that said, here are 4 steps to lose weight real quick! Albeit safely and effectively:

Make a Plan

To shed fat quickly, it’s crucial to first come up with a winning weight loss plan. Start by finding out your ideal weight using a tool like BMI (Body Mass Index) calculator.

This should help you come up with specific, measurable, attainable, as well as time-bound weight loss goals. Mind you, an ideal candidate for weight loss should have:

  • A BMI reading greater than 25
  • An abdominal girth measurement (waist circumference) of over 40 inches (in men) or 3 5 inches (in women).
  • A waist to hip ratio that’s higher than 1.0 in men or 0.8 for women.

And other than coming up with a weight loss plan, it’s vital to also create a food plan before you embark on your weight loss journey.

 

Weight Loss Steps
Weight Loss Steps

 

It’s best to go for good-for-you foods like whole grains, lean proteins, fruits, etc. And talking about food…

Cut Back on Carbs

“Calories in, calories out.” You’ve probably heard this aphorism before. To lose weight, you’ll need to take in lesser calories than those you burn as you go about your daily activities.

As such, cutting back on starches, carbohydrates, and sugars is arguably the most effective step to losing weight fast and safely. Studies show that cutting curbs helps to lower your hunger levels or appetite, which makes you consume significantly fewer calories without feeling hungry or overthinking about it.

The thing is, when you cut back on carbs, your body starts burning fat stored for energy. Also, cutting back on carbs lowers insulin levels, allowing the kidney to shed excess water and sodium. This reduces unnecessary water weight as well as bloating.

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Furthermore, research on obese but healthy women shows that a low carb diet is way more effective for short-term weight loss than a low-fat diet.

Eat More Protein, Vegetables, and Healthy Fats

It’s important to note that every meal you have should feature low carb vegetables, a protein source, as well as a healthy fats source.

Also, as a rule of thumb, eat two to three meals daily. You can add a fourth meal only if you’re starving. If anything, eating this way brings down your carb intake to 20-50 grams per day.

Here’s what you should know about the group of foods aforementioned:

1. Proteins

Research shows that high protein diets can help reduce obsessive thoughts about food as well as cravings by about 60%. Not only that. High protein diets make you feel full and thus lower the need to snack late at night by 50%.

In one study, participants on high protein diets consumed 441 fewer calories per day. Healthy protein sources include:

  • Meat: Chicken, lamb, and beef.
  • Seafood and fish: Trout, shrimp, salmon.
  • Plant-based proteins: Legumes, soy, and beans.
  • Eggs: Whole eggs including the York.

2. Low Carb Vegetables

Low carb vegetables come packed with all the nutrients, vitamins, minerals, and fiber you need. In fact, you can eat lots of lean carb vegetables daily without exceeding 20-50 net carbs per day.

Vegetables low in carbs include broccoli, spinach, kale, tomatoes, Swiss chard, lettuce, cucumber, etc.

3. Healthy Fats

Interestingly, some fats are quite beneficial to the body. Researchers note that polyunsaturated fats and monounsaturated fats are beneficial fats since they can help lower your cholesterol, blood pressure, risk of stroke, or heart disease, as well as, improve your overall health.

 

Healthy Protein Sources
Healthy Protein Sources

 

Sources of healthy fats include olive oil, butter, avocado oil, and coconut oil.

Lift Weights

While you can lose weight quickly using only the above three steps, lifting weights at least thrice a week will accelerate the process even more.

In any case, lifting weights helps to burn lots of calories while ensuring your metabolism doesn’t slow down, which is one of the side effects of shedding weight.

New to the gym? Don’t worry. Just find a trainer to motivate and help you. And if you feel like lifting weights isn’t an ideal option for you, consider cardio exercises like jogging, walking, cycling, running, or swimming.

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Studies show that both cardio exercises and weight lifting can help you shed weight quickly.

In Summary

Most people who follow the above regimen to losing weight fast shed about 2.3-4.5 kg (5- 10 pounds). Even so, how quickly you can lose weight ultimately comes down to your specific body characteristics. Though you may shed weight quicker if it’s your first time dieting.

Bottom line? You’ll need all the help and motivation you can get throughout your fitness journey. There’s no better place to get these than from the real experts.

If you appreciate quality services, then we are here for you. Shape it up real quick with us!

 

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Many desire to lose weight in the best way possible. Dieting is one of the ways if you do it the right way. When you take this option, you expect to start seeing results at the earliest.

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How soon this can happen varies but the first four weeks play a significant role in the weight loss journey. Read on to discover how crucial this initial period is.

 

Tracking Changes during the Weight Loss Period

The excitement and expectation of losing weight that has caused you agony is enough motivation to embark on a diet plan. It is good to prepare to track your weight changes weekly. Try not to do it daily because the differences may not be noticeable and it may leave you frustrated and discouraged.

Here is how to do it at the start of the program and in regular intervals preferably each week.

  1. Weigh yourself on scales.
  2. Take photos as you progress.
  3. Measure your waist, hips, and upper part of your arms using a tape measure.
  4. Note your clothing size.
  5. Check general changes. Do you still feel short of breath after doing a simple task? Are you more energetic? Are you sleeping restfully?

 

steps to reduce weight
These steps can help you get your weight goals achieved soon before your expectations

 

Weight Loss in the First Four Weeks

Following a religious diet plan will yield evident changes that make the first four weeks crucial.  You expect to see or feel significant changes because you are beginning a new routine that your body is not accustomed to. During these weeks, your weight loss each week will continue peaking before it starts slowing down again.

Because of low-calorie intake (notably carbohydrates), you will lose water and toxins which will show a significant reduction in weight. You may or may not capture your weight change on scales but you will notice that your clothes are loosening a bit. A calorie deficit will also lead to a reduction in fats making you leaner.

Look out for the following changes even though they may differ from one individual to the next.

  • First week – Most individuals weigh almost five pounds less. You feel more relaxed with reduced fatigue.
  • Second week – You experience more changes in the way you carry yourself around. The general state of your body is much better. Clothes start feeling loose on you.
  • Third week – With a consistent diet plan, your body is robust and adjusts well to the routine. This increases your confidence levels indicating that the plan is succeeding.
  • Fourth week – You weigh a lot less by this week and may need to find a smaller clothes size.

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By continuing with the new eating regime, you will find that you are now being accustomed to it. If you reach your target weight loss after the four weeks, adjust your diet so that you can maintain your weight at that level.

Within these four weeks, you will be more sensitive to what goes into your body. Healthy eating will be synonymous with you. You will be less exhausted and full of energy.  This will come with greater stamina. There will be a boost in your self-esteem.

 

Overhauling Your Daily Routine for Success

For you to experience significant weight loss in the first four weeks, purpose to modify the way you do things. The following pointers will help you:

  • Eat meals at regular intervals.
  • Snack on vegetables and fruits if you must.
  • Eat meals you have prepared even if it means carrying them as packed lunch.
  • If you must eat in a restaurant, scrutinize the menu items for fat content.
  • Eat from one specific room at home always.
  • Give up smoking and reduce your alcohol intake.
  • Leave the table immediately you finish your meal.
  • Avoid your normal routes where shops that sell your choice foods are located.
  • During mealtimes, concentrate on your meal only without doing anything else.
  • Go shopping when you are full.
  • Use a list whenever shopping.

 

types of exercises
Select or merge ideal type of exercises to get fast results in your weight-loss journey

 

Conclusion

Through dieting, you will make remarkable strides in weight loss during the first month. If you endure within this period, you can be sure to succeed in controlling your weight and maintaining it at the level you want without any lapses.

Remember to control your portions and balance what you eat. Do not eliminate a type of food but instead eat it in the right amount. Watch out for things that may trigger you into eating off plan and avoid them at all cost.

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Apart from dieting, you can engage in regular exercises or a combination of the two to lose weight. If these do not work for you or you do not have the time, you can consider taking weight loss prescriptions that are available at our clinic in Miami.

Learn more about this by calling our Miami office at (305)776-2898 or book an appointment.

 

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Fatty liver disease is fast becoming a common illness associated with obesity. Recent estimates indicate that the disease affects about a quarter of the world population, and has been responsible for a wide variety of health issues.

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For instance, a fatty liver is potentially linked to type 2 diabetes and a range of illnesses that result from insulin resistance. If you fail to address the problem promptly, it may develop into a critical ailment of the liver and attract a range of other health issues. The first step if you wish to deal with fatty liver disease successfully is losing weight. Read on to find out why, and learn other strategies that you can supplement with your weight loss treatment plan.

 

What does It mean to Have a Fatty Liver?

The condition occurs due to excessive fat build-up inside the cells in your liver. A considerable amount of fat within the cells is considered normal, but it shouldn’t go beyond 5 percent. Binge drinking has been linked to the problem, but its role is significantly minor.

The vast category of nonalcoholic liver disease, or NAFLD, encompasses several fatty liver disorders. The condition is the most common illness of the liver among adults and kids from Western countries. It first portrays itself as the reversible NAFL (nonalcoholic fatty liver) condition. Without a diagnosis, it may progress to the deadlier nonalcoholic steatohepatitis, otherwise known as NASH.

The illness involves a more significant accumulation and a resultant inflammation that ends up damaging the cells. Since the liver cells continually get injured and perish, the condition could result in scar tissues or even fibrosis.

Unluckily, it’s not easy to ascertain if a fatty liver will advance to NASH, hence a higher risk of liver cancer and cirrhosis. Nonalcoholic liver disease may lead to a host of illnesses like heart disorders, diabetes, and kidney ailment. Fortunately, there’s hope since you can improve the condition through weight-loss treatment and a healthy diet plan.

 

Obesity and its risks
Risks of Obesity

 

Weight Loss Treatment Is Ideal for Fatty Liver:

Results from different studies indicate that weight loss treatment plans can significantly reverse an oily liver problem. Weight loss alone has shown excellent results in eliminating excess liver fat in adults suffering from NAFLD. This is regardless of whether you shed weight through menu changes, exercise, surgery, or several strategies.

A study by landmark found that if you lose just 10 percent of your body weight, you will significantly cut your liver fat, reverse inflammation, and improve scarring. This difference can also enhance your metabolism, including insulin sensitivity, enzyme activity, and hepatic steatosis.

Other findings published on JAMA International medicine confirm that weight loss treatments could significantly reverse NASH. These include medications, behavioral programs, and weight-loss surgery.

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Additional Strategies to Treat the Fatty Liver Condition:

The most obvious way to eliminate the accumulated fat in your liver is to cut your weight and reduce your carbs consumption. However, combining this with several other strategies could help remove the excess fat even faster.

Here are the most effective:

  • Exercise – Studies have shown the significant impact of resistance training and endurance exercise in cutting liver fat. Exercising several times every week consumes the excess fats within the body cells, and the liver is no exception. Whether or not you lose weight, exercising between 20 to 60 minutes for 4-7 days every week could lower your liver fat volume by 10 percent. This makes it a viable alternative to combine with the rest of the strategies.
  • Reduce your carb intake – While dietary fat may seem to be the culprit for liver fat, it only contributes 16%. Most of this harmful fat originates from blood fatty acids, with about 26% forming through de novo lipogenesis (DNL). This process involves the conversion of excess carbs to fat. Considering their immense contribution, cutting back on carbs (especially the refined varieties) could significantly cut your liver fat.
  • Consume foods that facilitate the process – Apart from reducing the carbs you consume; you can achieve the same objectives by adopting a healthy diet. Not only is it a healthier option, but you also stand to achieve a significant reduction of liver fats. Some of the best foods for this include monosaturated fats, whey protein, green tea, and soluble fiber.

 

Weight loss treatments
Best Weight Loss Treatments

 

The Takeaway

Fatty liver condition is linked to several health issues. Luckily, the disorder is reversible, and you can restore your liver fat to healthy levels before it advances to the graver conditions.

Adopting a healthy menu, carrying out regular exercise, and supplements can significantly eliminate the surplus fats. But Weight loss treatment stands out as the most effective way to treat a fatty liver. The therapy also helps lower the risk of the disease progressing to deadlier liver disorders.

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Whatever weight-loss treatment option you choose, limit your usage of ‘fat burners’ and dietary supplements. These alternatives could help you reduce weight, but are linked to acute liver failure. Consult with your physician to get the right weight-loss treatment that works for your condition. Schedule an appointment with Mango Clinic if you need apt guidance on the right treatment plan.

 

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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.

Seek help from Mango Clinic healthcare professionals for weight loss!

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