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.
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.
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. Itâs 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.
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.
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.
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.
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, weâve compiled a list of the 30 most therapeutic blogs. We didnât rank them in any particular order because we believe each one offers invaluable advice.
No matter what your current situation is, youâll find some inspiration in these carefully picked and constantly updated websites. As you consume this precious information, youâll discover that youâre not alone in your struggles. These blogs are sincere about helping you improve your mental health. They are
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.
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.
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 âtip it forward
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 itâs solving important and significantly beneficial puzzles.
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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 blogâs Yoga calendar and vegetarian recipes help you plan consistent and sustainable Yoga practices.
Sam Harris discusses the philosophy and neuroscience principles that expand your mind. This versatile blog also offers other helpful content including the âMaking Senseâ podcast, as well as the âWaking Upâ 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 lifeâs purpose. The blogâs beautifully designed memes, combined with the thoughtful quotes by the blogger, provide a valuable representation of your inner mental state.
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.
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. Shefaliâs 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.
High Existence provides deeper insights into altered states of mind. If youâre 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 ârandom buttonâ which picks articles from a 10-year-old archive.
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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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.
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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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 youâre 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.
This is the right blog if youâre 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.
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.
These sisters are also known as âAbs and Magsâ. Their blog provides a safe space if youâre looking to understand mental health. Their slogan, âdonât go it aloneâ, 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.
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 youâre new to neuroscience, youâll 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.
Beck Institute is a source of empowerment if youâre looking for information, training, and certification in certain fields of mental health. Whether youâve 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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The topics covered by this blog align with Dr. Ekmanâs chronology of achievements. It covers topics such as micro-expressions and the facial coding system. Itâs 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? Whatâs the science behind lie detectors? Whatâs 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.
Roland Balâs 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.
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 âhack your way to positivity and wellnessâ 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 youâre 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 blogâs magazine is also available in printed format.
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, kidâs anxiety, and self-reflecting questions that help you tackle social anxiety.
If youâre 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.
Kaufmanâs 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. Itâs 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. Youâll also understand the importance of finding meaning in lifeâs adversities. Finally, it offers crucial tests to help you self-actualize.
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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.
Catherine Aumanâs 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.
Bill Whiteâs 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.
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.
Hilary Jacobs is a notable psychotherapist, speaker, author, and blogger. Her blogâs 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 youâd 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 lifeâs unique challenges.
Randy Withersâ Blunt Therapy blog promises to talk about mental health in a frank manner. Itâs fascinating because the posts are crafted by certified mental health experts. The blogâs mental health resources cover all types of disorders, including schizophrenia and homicidal ideation. It also encourages you to pursue life coaching skills if youâre 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 Clinicâs healthcare professional to find yourself the right weight loss program. Book your appointments today!
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.
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:Â 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.
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.
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.Â Single ingredient grains like black rice, millet and amaranth are full of fiber with trace minerals.Â The key is picking the least processed ones.
Myth#1: One of the biggest weight loss myths Iâve 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 isnât a maintenance plan. Advice: You canât 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 âsinnedâ 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 wonât. I call this the Will Power versus the Wonât 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 morningâand do it.
Myth#1: The most common mistake that women make with weight loss is to focus their training around classes that are considered to be âtoningâ, such as pilates and barre.Â These classes are very valuable for increasing core strength and for improving motor controlÂ – but they are not at all effective in changing body composition (so reducing ratio of body fat to lean tissue).Â These âtoningâ classes produce localised lactic acidÂ – so participants feel a very real âburnâ 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 consumeÂ – whilst at the same time maintaining an adequate protein level to sustain the lean tissue.Â 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 isnât that much of a secret.Â Strength train, hit your protein target, but watch your overall calorie consumption.
Myth#1 You have to be “All in, all the timeâ. 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.
Myth #1 itâs 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: Youâll 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.
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!
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.
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.
Myth#1 Supplements can help you lose weight Advice: Proper diet, sleep, and physical activity can help your body lose weight. Itâs 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: Itâs 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.
Myth#1 There is a best “diet” for weight loss
Now, I really don’t like the word diet, it implies restrictions and endÂ dates, two things that rule out lasting results. When you hear aboutÂ these diets they all sound radically different, they all have some newÂ 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 lessÂ calories than you burn to create a calorie deficit (the only way toÂ achieve weight loss) put less calories in your body than you burn onÂ enough days so that you can notice a change. Even the most complicatedÂ plans are based on this, basically the best diet or eating plan is theÂ one you are going to follow, the one that fits with you and yourÂ lifestyle so you will do it long enough for it to work, that’s the realÂ 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 tonedÂ muscle, they are separate things! Advice: Fat is stored energy that forms aÂ layer on top of muscle and obscures shape, the only way to get rid ofÂ fat is to put in less calories than you burn. Do that on enough days,Â keep exercising and eventually the body fat will accumulatively decreaseÂ enough to reveal toned muscle!
Myth#3 Endless cardio (jogging, cardio machines in gyms) is the bestÂ exercise for weight loss.
Being motivated enough to exercise regularly is great for health andÂ fitness, but endless cardio isn’t the best weight loss exercise. TheÂ most effective is strength training type exercises (and yes if the gymÂ is still shut where you are, body weight exercises like squats and pressÂ ups count!) Maybe it burns less calories per session, but calorieÂ expenditure continues way longer after you have finished exercisingÂ compared to other types of exercise. Advice: Plus and this is a big one, most ofÂ our daily calories are burned at rest (70%) so the more muscle you canÂ preserve the more calories you burn doing not much and to dispelÂ another myth; no ladies, you won’t get big muscles, in fact strengthÂ 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.
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.Â By assessing the thyroid,Â 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.
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 Clinicâs healthcare professional to find yourself the right weight loss program. Book your appointments today!
Are you trying to get a lean body, but it seems like none of your efforts to achieve the âbody goalsâ is bearing any positive results? Do you still follow the ancient hard rules that youâve 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 âbestâ diet supplements but still no change? What is it thatâs 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 youâve 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.
Weâve also always followed these âcrazyâ myths so blindly even when science has since proven them to be wrong. You donât 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, weâd like to warn you that this post may not be helpful if youâre not prepared to part ways with the âtraditionalâ fail-proof ways of losing weight that flat out wonât work. Youâll, however, find it interesting if youâre ready for a change.
Myth No. 1: Engaging in Intense Exercises and Workouts is the Most Reliable Way of losing weight
Itâs 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, weâd never lose weight.
Hereâs 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. Hereâs 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;
The food breakdown thermic process
Resting metabolism and
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.
This means that even though physical exercises contribute to the weight loss process; it isnât 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, youâll stop seeing the desired results.
Hereâs the logic behind this muscle behavior:
If you have to get any results with calorie burn, youâll 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 youâve 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 second reason why exercises may not be a reliable way of losing some pounds is that theyâll make you feel hungrier. If youâve 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 youâve 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 wonât 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 youâre 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, youâll 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 thingâdaily!
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.
Well, thatâs what âtheyâ tell us, but when looking back to facts, youâll 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.
The duration of exercises. If you can maintain exercises for more extended periods, chances are there youâll 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 activitiesâ 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, youâll 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.
Hereâs the booby trap; when you cut down on so many calories so you can at least lose some weight during the workouts, you wonât see some good results in the long run. This is because; with the time youâll find yourself eating even more food but still feel that youâre 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 doesnât drop that much or donât drop at all.
The basic explanation behind such effects is that youâve 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 youâre a weight lose enthusiast, it is highly possible that youâve 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 didnât 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.
Myth No. 2: Fast Foods are Destructive for your Weight Loss Goals
Basically, fast foods refer to pre-prepared foodsâand youâll 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 youâre a full-grown adult, youâll 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.
Hereâs 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 McDonaldâs hamburger that you probably thought was unhealthy for you isnât really calorific as you are probably imagining. With just 250kcals and the Grille Chicken Salad having only 133kcals and 20g proteins, itâs something that youâll 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 doesnât mean that youâll 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. Youâre 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, youâll mostly be eating:
Proteins that majorly include; eggs, meat chicken, and fish.
Fats and natural sugars mainly comprise; vegetables, cheese, butter, and dairy fat.
Youâll 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.
Hereâs a breakdown of some of those diets.
1.Â Â Â 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 âketosisâ 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, youâll be required to stick to a stringent carb diet for most of the days. After completing the predetermined number of days, youâll then switch over to a high carb diet and stick to it for around two to three days.
2.Â Â Â Low carb Paleo Diet
The low carb Paleo diet draws its inspiration from the Palaeolithic era. With this type of diet, youâll majorly focus on eating more dairy products, fish, grains, meat, legumes, and seafood.
3.Â Â Â Zero carb diet
For the zero carb diet, your focus will be to strip off all carbs from your diet. With this diet, youâll majorly rely on protein with a little fat thatâs 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.Â Â Â Basic low carb diet
The basic low-carb diet doesnât have any proper definition. Instead, it focuses on restricting your carbohydrates intake. It involves focusing on the western diet thatâs based on food groups like fats and primarily proteins which would heavily comprise poultry, fish, meat, and dairy products.
5.Â Â Â 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.
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.Â Â Â The Atkins diet
In the Atkins diet, youâll 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, youâll be required to stick on eating just 20g carbohydrates each day. Stick to this trend for two weeks.
Phase 2: In phase 2, youâll be required to add low carb veggies, and fruits and nuts in your diet.
Phase 3: Here, youâll 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.Â Â Â 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 youâve tried to shed some pounds in the past, it is highly probable that youâve at least made it a priority to read and stick to low-diet plans. If you didnât 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 didnât address something which you are also not to blame at all. Here are some of the reasons why a Â 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 canât 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 youâll develop even more severe health issues. Here is a rundown of some of the conditions that wonât allow you to start a low carb diet.
When youâre breastfeedings.
If youâre diabetic and are on insulin.
If youâre 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 youâll 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;
Lightheadedness and others.
Low-carb Diets Drain Your Energy
When you regularly consume lesser carbohydratesâless than the 100g level, youâll 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 wonât 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 âketonesâ, and they come with their own set of complications as well.
These may include;
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, youâre making your body to âfend for itselfâ.
In a bid to fulfill the bodyâs energy demands; therefore, it will be forced to âsacrificeâ 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 youâre on these diets, you will in most cases, switch to oils, fatty fish, and butter to compensate for the carbohydrates youâve 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.
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.
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;
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 refers to a group of symptoms thatâs 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, youâll likely experience the following symptoms as it still struggles to adapt.
Reduced concentration levels
You Risk Developing Reversed Obesity
Since a low carb diet presents you with plenty of unhealthy food options like cheese, fatty burgers, and butter, thereâs a risk that you may surfer different cardiac diseases or even reversed obesity. High fat intake is harmful to your overall health.
Thereâs 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 donât have any explanation on wrong or right carbs.
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.
Theyâre available in different forms which include syrups, tablets, capsules, powders, and oral pills, among others. Youâll 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 âfalselyâ promise to;
Suppress your appetite or cravings
Satisfy your hunger
Not drain your energy
Excrete insoluble fats, among others.
Weight Loss Supplements Health Risks
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 bodyâs 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.
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 âphentermineâ. A while back; âphentermineâ was widely used in short-term weight loss programs. Health experts warn that when youâre not aware and misuse it, you may experience unpleasant symptoms like bloody stool, colon bleeding, and bowel disorder, among other effects.
Apart from insomnia, the colon complications that can be caused by these supplements, theyâre 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.
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. Theyâre 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.
Theyâre also known to delay emptying of gastric, stimulate the Central Nervous System (CNS), and induce satiety. It doesnât end there, though. Some of them wonât even help with weight loss at all.
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
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 productsâsome 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.
Pregnancy and childbirth are life-changing moments in a womanâs 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 âeating for twoâ both during and after pregnancy can cause some women to add on some unnecessary pounds.
This extra weight may cause the new momâs 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.
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 youâre breastfeeding. Go for foods that are loaded with nutrients, but are low on calories. Replace your sugary meals with lean protein and fat because theyâll 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.
Donât 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, donât 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.
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 itâs not healthy. So, donât 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 donât have to struggle alone. If you are struggling with weight loss, itâs 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.