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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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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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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

Book an appointment today to get in the shape!

Book an appointment with MangoClinic
Book an Appointment Today!

 

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.

Book an appointment today!

Book an appointment with MangoClinic
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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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