Belly fat not only affects the way you look but also ruins your confidence and predisposes you to a host of diseases like heart attack, diabetes, and colorectal cancer. Luckily, you can get rid of belly fat by eating healthy and exercising. While cardio is more instrumental in burning fat, strength training helps you build muscle, strengthen your core, and burn belly fat to give you flat and toned abs.
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If you can’t go to the gym and you have no equipment to use in strength training, you can utilize your body’s weight to provide resistance through bodyweight exercises. Below are 6 bodyweight exercises that you can incorporate into your workout routine to achieve flat abs.
1. Side-Plank Crunches
Side-plank crunches target your waist area and help you get rid of your muffin top as they engage the side area of your body. To perform a side-plank crunch,
Lie down on your side and keep your feet straight and stacked on each other.
Prop your body up using the right hand/elbow and hold your left hand on your head. In this position, bend your left leg and bring it to meet the elbow while keeping your body lifted and in a straight line before returning to your original position.
For the best results, do at least 3 sets of this exercise with 5-10 back and forth movements? Don’t forget to switch your position.
Being one of the endurance exercises that work abdominal muscles, sit-ups can make your abs flatter and more toned. To perform sit-ups, do the following.
Lie on your back, bend your knees and keep your feet flat against the floor
Place both your hands at the back of your head, engage your core, and lift your upper body to bring your head towards your knees.
Lower your body back to the starting position and repeat.10-15 sit-ups are ideal for flat abs.
You can also opt to lie down flat instead of bending your knees, or do sit-ups with twists to better engage your oblique muscles depending on how challenging you want them to be.
3. Mountain Climbers
Mountain climbers give you the benefit of both strength training and cardio.
Start with both of your hands on the floor in front of you like you are doing a high plank.
While keeping on your toes, draw your right leg forward to your torso then take it back to the original position.
Repeat the movement with your left leg and keep alternating for as long as you deem necessary to make it look like you are running.
When doing this exercise, try as much as possible not to move your upper body. Once you are comfortable enough with the exercise, you can challenge yourself by increasing your speed.
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Start by sitting upright, bending your knees, and maintaining your feet flat on the floor.
Lean back slightly while your knees are still bent, and then raise your legs until your body is in a V-shape.
To complete the pose, stretch out your arms with your palms facing inwards and hold this position for at least 30 seconds. Repeat as many times as you desire
Challenge yourself by keeping your stretched out legs closer to the floor and holding the position for longer.
Burpees are used both for strength training and in aerobic exercise as they work the entire body. This means that they are all-rounded and will help you burn belly fat and tone your abs at the same time.
Start your burpees by going into a squat position and placing your hand on the ground just in front of you.
Kick your feet back to get into a plank position before jumping back towards your hands so that your feet are slightly outside your hands.
Lastly, leap into the air with your arms above your head before getting back to the starting position and repeating the whole process.
You can incorporate a push up while in the plank position to make it more challenging, or step into the plank position instead of jumping to it to make it easier.
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Two out of three adults in the US are overweight or obese. Shedding the extra pounds is not always easy, and sometimes the most common solutions of exercise and dieting fail to deliver the desired results. If working out and changing your diet isn’t working for you, there are always other methods you can explore. Below we will take you through some methods people use and guide you on the best path you should take.
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Many people around the world take herbal teas such as green tea, white tea, and peppermint tea. Some take these beverages to help them relax, others to improve sleep patterns, while others to lose weight. Herbal teas have a lot of health benefits, but it’s not the best option when it comes to losing weight.
Research shows these teas have compounds that can help you break down fats, but the impact is minimal. Therefore, the notion that herbal teas alone can help you lose weight rapidly isn’t accurate. Instead of relying on one method, experts recommend you should also deploy other methods to reduce your weight.
Weight Loss Medication
When you want to lose weight, the best place to begin your journey is at a professional doctor’s desk. When you come to Mango Clinic, our health care provider will first perform various tests to determine whether you are overweight or obese. To determine which category you fall in, the health practitioner will check your body mass index (BMI). If you score between 25 and 30, you are overweight, and above 30 means you are obese.
The doctor will then ask you some questions and try to learn whether you have tried dieting and exercise to shed some weight. If you have tried both methods but haven’t been able to achieve significant weight loss, our specialist may consider prescribing weight loss medication. However, we also take a lot of other aspects into consideration before making any recommendations.
Other Details the Doctor May Need from You
Just because you have a high BMI doesn’t mean you can start using weight loss medication. Doctors mostly reserve these medications for individuals with a BMI that is above 30 or for people living with obesity-related health issues, like diabetes, high cholesterol, hypertension, or high blood pressure. To determine what is best for your situation, the doctor may conduct other tests such as:
Assessing your weight history, physical activities you engage in, and diet patterns.
Checking your health history and genetics to understand whether you have an underlying condition.
Learning the medications you take.
Performing a general test to check your blood pressure, heart rate, blood test, and waist circumference measurement.
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If lifestyle modifications aren’t offering any help, then our doctor may recommend you take the medication approach. There is a wide range of medications, and each one works differently. Some make you feel fuller quickly, others limit the ability of your body to take in and store fat from what you eat, while others reduce your urge to eat. At Mango Clinic, all the medications we recommend are approved by the FDA, and they are safe to use. They include:
Orlistat – Minimizes the fat your body takes in from the food you take.
Saxenda – This makes you feel less hungry or full sooner.
Qsymia – Decreases appetite and breaks down food to allow the body to lose weight.
Contrave – Reduces cravings and makes you feel full sooner.
Belviq – Works on the brain receptors to make you feel full sooner.
How Well do Weight-Loss Drugs Work?
All the approved prescription weight-loss drugs offer considerable benefits to people looking to shed weight. When compared with other methods such as placebos and herbal tea, these treatment options lead to significant weight loss. Research shows that when such drugs are combined with a diet and exercise regimen, they lead to increased weight loss than what lifestyle changes produce on their own.
How Long will the Drug Therapy Last?
The period you will need to take weight-loss drugs will be determined by how much weight you shed and the emergence of side effects. Note that some of these drugs are meant to only be taken for a short period, while others can be taken over a long time. If you are shedding weight at a good rate and there aren’t any side effects, the doctor may recommend you continue the medication.
If the doctor determines that you have only lost less than 5 percent of your body weight after taking the full dosage for three months, he/she will review your treatment plan and probably introduce a different type of medication. At Mango Clinic, we advise our clients to adopt a healthy lifestyle even after successfully completing medication to ensure they don’t gain back weight.
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If you have tried various weight loss methods and failed to achieve the desired results, Mango Clinic may have the solution you are looking for. Here, we have a team of highly trained, experienced, and professional specialists who can develop for you a personalized roadmap that will help you shed the extra pounds. To reach your weight loss goals, you can take advantage of our telehealth medicine and get advice from our doctors from the comfort of your home.
Advancements in technology have changed the way people lose weight and how they gain access to services offered by experts in weight loss companies. There are plenty of online resources for weight loss from Apk platforms, video coaching, social media platforms, text messages, blogger sites, online courses, etc.
The online weight loss business community is a vast oasis filled with diet and weight loss specialists.
What’S the Market Value?
There has been a significant market value growth rate witnessed way back from 2006 to the present and is at the moment (2020) valued at more than US$189.8 billion globally and US$72 billion in the US and rising at an annual rate of 3.9% to every 1.6 billion. These increasing profits only go to show the number of people struggling with weight loss in this country.
However, consumer focus has shifted from counting calories and weight loss to living a healthy lifestyle, prompting weight loss businesses to develop a more holistic approach by promoting healthy lifestyle practices.
Franchises have evolved by incorporating technology and medical practice to carve out a portion of the profits.
Why Has There Been Such Tremendous Growth in This Niche?
Forty-five million people go on a diet every day in the US alone. Of these, around 70% of them will quit within the first 90 days. Eighty percent of the 30 percent who stick to their diet and successfully lose weight will probably still gain it back within five years, with many of them gaining more than they lost. These have driven more and more people to enroll and re-enroll in weight loss programs.
However, the market is changing, and new players are getting in. They come with different sets of weight loss programs that are meant to offer variety and accommodate different groups.
Lots of competitors
There are many companies in the dietary and weight loss business and even more startups; however, some have been in the game for quite some time. Some of these are weightwatchers.com who raked in $567 million in 2018 alone, fibit.com with $155 million, and MyFitnessPal for $120 million.
Other leading online weight loss and diet companies specialize in selling non-prescription diet pills and online pill replacements. Most companies these days, however, come with tailor-made diet plans for specific niches hence the huge variety offered in the marketplace today.
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Due to the massive number of companies available on the market today, most companies have to develop competitive strategies to sell their products. Most companies have come up with ultra-modern apps that offer many different functionalities to benefit their users.
Meal replacement techniques and non-prescription dietary pills are trendy do-it-yourself weight loss alternatives, and they represent around 80 percent of all dieters. The increased growth of online connectivity through the internet and ease of delivery of ordered items from retail stores is likely to lead to even more growth in these online weight loss programs.
Telemedicine is the new outreach technique mainly used by healthcare providers, but weight loss providers are not too far behind. It allows you the opportunity to work on losing your weight from virtually anywhere. A dietary specialist, weight loss coach, nutritionist, or medical doctor is always a phone call or video call away to help you whenever you need them.
So, What You Should Look Out when Choosing Weight Loss Programs
Weight loss programs have become fraught with misinformation meant to convert sales without actually offering any help. You should, therefore, be careful and only buy dietary supplements from licensed medical institutions.
Competition has become more vicious. Companies may advertise dieting regimens that may not work to get more profits. Therefore, you should take more precautions when choosing a weight loss program and ask for advice from professional medical practitioners and nutritionists on what dietary regimen may be right for you.
The sale of do-it-yourself diets has stormed the market, and diet information is now easier to find than ever. Do some research before embarking on any of these weight loss programs.
With the hundreds of weight loss programs available out there, it would only be best for you to do some careful research and determine which regimen best suits your needs. Look for services from an accredited institution you can trust: licensed MDs, nutritionists, and weight loss coaches who can help you lose weight.
Ginger has been used for centuries to cure inflammation, relieve joint pain, and aid digestion. But over the last couple of years, it has attracted the attention of many dieticians and weight-watchers for its weight loss properties. It is a root that has a strong, unique taste. In fact, its taste alone could give you a hint of what is inside. This plant has a lot of antioxidants such as gingerol and 6-paradol that could be beneficial to weight management. So, if you are curious about how ginger could help you solve your weight problem, please read on.
Antioxidants work as cellular peacekeepers. Their main function is to neutralize free radical molecules that have accumulated in your body. If these radicals are not controlled, they could easily cause issues on a microscopic level. In other words, they can cause inflammation that could trigger heart disease, type-2 diabetes, and weight gain.
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Several studies have found out that ginger compounds such as gingerol and shogaols have been linked to fat reduction, weight loss, and improvement in HDL cholesterol. One study found out that 6-paradol contributed to increased metabolisms. It causes more rats to burn more fat to regulate body temperature. These antioxidants trigger the same reaction as cold, signaling the body to burn more calories and fats for warmth.
Ginger also can suppress hunger. For this reason, ginger can be used to induce weight loss. A majority of scientific literature indicates that ginger works best when it is used with other ingredients.
Here are some of the best combinations that can help you reduce weight:
1.Ginger and Lemon
When you combine these two ingredients, you are not only getting a weight loss boost but also a healthy drink that protects your body and boosts your immunity. A lemon diet has a lot of vitamin C, but just like ginger, it can also work as an appetite suppressant.
How to Use Lemon and Ginger for Weight Loss
Simply add a squeeze of lemon to your ginger drink. This will trigger your body to take more liquids. The good thing is that taking this combination will help your body stay hydrated while keeping hunger at bay. For maximum benefits, drink this healthy beverage two to three times a day.
2. Green Tea and Ginger
Just like ginger, green tea comes with lots of weight loss properties. It has been found to speed up metabolisms. In fact, it is one of the most popular ingredients in weight management supplements.
How to Make a Ginger and Green Tea Drink
First, prepare your green tea as you normally do, then add ground ginger into the drink. Alternatively, you can put a green tea bag and a ginger tea bag into a cup of hot water. This drink will work wonders when you take it once or twice a day. But keep in mind that green tea contains caffeine.
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You have probably read this phrase many times: an apple a day keeps the doctor away. This is absolutely true, especially with regards to weight issues. The same can be said of other red foods like raspberries, strawberries, and blueberries.
Apple cider vinegar (ACV) has several weight loss properties. So, combining it with ginger will complement the antioxidant and anti-glycemic properties of both ingredients. One of the silent benefits of apple cider vinegar is that it comes with powerful probiotics, which can boost your gut health as you manage weight issues.
How to Mix Ginger and Apple Cider Vinegar
The simplest way to introduce these ingredients into your diet is to blend them as a drink. To prepare ginger tea, simply add a tea bag to hot water. Let the drink cool down before you can introduce apple cider vinegar. If you add ACV when the water is too hot, it might kill the bacteria in the mix.
You may want to add a squeeze of lemon or a little honey into the brewed drink. After that, take the mixture once per day, preferably in the morning.
4. Ginger Juice
Another way to take advantage of the weight loss properties of ginger is to drink ginger juice. Ginger juice has several other ingredients to neutralize the spicy taste of pure ginger. So, you can add lemon juice, honey, ginger ground, and water to create a powerful juice with hydrating and antioxidants properties.
Your dietitian may also recommend several other weight control measures such as the 3-week diet, which is not only effective but also one of the most research diet systems globally. Some might prefer exercises, especially the ones that work on upper body muscles. Also, make sure to watch your calorie intake. Check calorie content on the packets of processed food. But you will probably find that most foods convert cal to kcal in their packaging.
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Ginger is generally safe for most people. So, next time you are choosing a drink, make sure to add ginger into the mix. But if you feel the weight problem is getting out of control, seek professional help. Mango Clinic’s dieticians and physicians will work with you throughout your weight loss journey.
Two out of every three Americans are either overweight or obese. Yet, an unhealthy weight has serious social, economic, and health implications. When it comes to health, it increases the risk of diabetes, stroke, arterial diseases, sleep disorders, and even cancers. Fortunately, there are various methods that can be used to reduce extra pounds and maintain a healthy weight. We can follow a workout routine, change our diet, and adjust our lifestyle.
But what happens if the common weight management methods don’t deliver the desired results? This is where weight loss medication comes in. These prescription medications are used together with an exercise and diet program to help regulate body weight. One drug that is commonly used is Naltrexone. In this post, we will take a closer look at it and see how effective it is for weight loss.
Naltrexone is an opioid receptor antagonist that was developed in 1965 and approved for medical use in 1984. It’s known by the brand name Vivitrol. While it is commonly used to help people overcome opiate and alcohol addiction, it can also be used in low doses to treat weight problems when combined with bupropion. It works to reduce weight by suppressing the urge to eat excessively, allowing you to have a normal appetite, and cut the extra weight.
How Does Low Dose Naltrexone Work?
The Food and Drug Administration(FDA) approved Contrave, a mix of naltrexone and bupropion, to manage overweight conditions. Although naltrexone can be used alone, bupropion helps to improve the rate of success in weight management. Bupropion is an antidepressant medication that works to reinstate the balance of some natural chemicals in the brain. The two work on different areas of your brain to minimize appetite and make you feel fuller sooner.
Low-dose naltrexone(LDN) has been shown to have the following benefits.
It regulates appetite by matching your appetite to the energy you use in a day.
In one study that involved 4000 overweight and obese patients who had controlled hypertension and in another study of 500 patients who had diabetes, naltrexone was discovered to have significant weight loss benefits. In both studies, it led to body mass reduction when combined with a diet and exercise plan. Patients who used a placebo alongside a diet and exercise program didn’t lose as much weight as those that used the medication.
Gastrointestinal issues such as constipation, diarrhea, stomach pain, and vomiting are some of the most reported side effects. Other side-effects include nausea, headache, sweating, dizziness, and dry mouth. Remember that this medication should only be taken after a doctor prescribes it. Physicians prescribe naltrexone after carefully weighing the risks against the benefits of the drug for your situation. If you witness any side effects, notify your doctor immediately.
What Does Your Doctor Will Need to Know before Prescribing Naltrexone?
Not every patient can derive weight-loss benefits from naltrexone. Therefore, your doctor will ask some questions to determine whether you can benefit from this medication. They will ask or check whether you have allergies, a depression history, mental illness history, high blood pressure, glaucoma, eating disorders, substance use disorder, kidney disease, liver disease, and whether you are currently under other medications. The ideal patient for LDN should be relatively young, have no heart problem history, have no seizure history, and not be diabetic. The person should also have previously tried exercise and diet plans but couldn’t see changes.
Variables that May Influence Naltrexone Weight Loss
Different factors may affect how much body mass you lose after starting the medication.
Dosage -The weight you lose is related to the dose you take. However, this doesn’t mean you should take a large dose. Note that adequate body mass loss only happens within a specific dosage range. The benefits can not be achieved outside the prescribed dose range.
Duration of Use – The duration over which you take medication will determine how much weight you shed. Taking the drug for a few days or weeks won’t lead to significant changes. Considerable changes occur after several months, and you can yield better results if you continue using the drug for several years. However, some patients fail to observe any benefits even after prolonged use.
Co-Administered Substances – Some drugs and supplements can affect how much weight you lose. Therefore, it’s important to talk to your doctor about any other medication you take.
Low dose naltrexone can be used to treat obesity and overweight patients. However, the drug should be taken under the strict guidance and supervision of a doctor. If you observe severe side effects, discontinue the dose and consult your doctor on the way forward.
If you are looking to achieve a healthy weight, Mango Medical Clinic can walk with you throughout the journey. We have certified and experienced doctors who will investigate the cause of your extra weight and come up with the best weight loss approach for your unique situation.
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Are you planning to lose weight by the end of this year? Alternatively, do you pay full attention to your diet, exercise regularly, have good sleep hygiene, or take FDA-approved weight loss medications? If, after all these efforts, you still haven’t noticed any progress in your weight loss, the problem might not be your weight loss plan or approaches towards it but certain medical conditions that make it nearly impossible to lose weight.
These medical conditions are a hidden culprit to the stubborn weight, which doesn’t go away. Read on as we explain 5 potential medical conditions that are hindering your weight loss. What’s more, you will also get to learn about the hormones responsible for weight gain and the different kinds of medication.
What Are the Signs of Unhealthy Weight Gain?
Typically, there is a possibility that some people gain weight mainly due to natural processes and not an underlying disease. Weight gain during pregnancy is healthy and an optimum amount of weight gain is essential in the growing ages of a child. On the other hand, weight gain can be a symptom of underlying health issues such as chronic medical conditions linked to any of the body systems; endocrine, respiratory, cardiac, or even neurologic.
Possible Symptoms that May Occur along with Weight Gain
There are a set of possible symptoms that may accompany unhealthy weight gain as listed below:
Abnormal menstrual cycle
In certain conditions, failure to lose weight can be due to life-threatening underlying systemic diseases. Such symptoms should be addressed immediately, and emergency care should be administered.
1. Hormonal Changes in Women
You are a determined woman, and you have tried the best diet, exercise, or weight loss medication, you may not be aged, but still, there are no signs of weight loss progress. What could be the problem? The answer could be your hormones might be responsible for not losing weight.
Suppose you are going through menopause or even pre-menopause. It is likely that you must have experienced difficulties managing your weight and achieving weight loss is not as easy as before. It is getting difficult to keep off extra pounds, and no workout seems to help. I like to call this phase ‘transition of life’ for women.
And weight loss difficulty is not the only reason to call it ‘transition of life.’ There are a whole plethora of critical changes in the woman’s body during menopause. Some other changes include;
The hormone responsible for the above conditions is ‘ESTROGEN.’ Reduced levels of the female hormone estrogen are the sole culprit for all the changes in the body.
The Female Hormone ‘Estrogen’: Basics
Estrogen, along with another hormone – progesterone, is the primary female sex hormone. These hormones are produced by the female ovaries and then face various changes as they get transported to other bodyregions. Estrogen has many types, and each type of estrogen has a distinct role in the body but for our interest, let’s just focus on understanding estradiol as it is responsible for weight management and metabolism regulation.
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‘Estradiol’ – Estradiol is the most important hormone during the menstruating ages. It is also the most active type that is linked to certain gynecological conditions such as endometriosis and reproductive cancers. Weight and metabolism is not the only function, the hormone has many other functions as shown below:
Plays Significant Roles during a Female’S Puberty
Breastfeeding and Pregnancy
Pre-Menopause and Menopause
There are several reasons your hormone levels can go down other than the natural phenomenon. Certain lifestyle changes, habits, and lacking disturb hormones in early life.
What Conditions Affect Estrogen Levels?
Polycystic Ovarian Syndrome
Vigor Exercise and Extended Training Programs
We now land on the point of interest. So, what is the link between low estrogen levels and weight gain, and how to manage this? Certain conditions cannot be reversed, but weight management and diet can lower any disease associated with weight gain.
As the estradiol—the hormone responsible for body metabolism regulation—decreases after menopause; you are most likely to gain weight. The decrease in this form of estrogen also slows down the resting calorie expenditure, and so without physical activity or proper diet, what you are left with is fat build-up.
Perhaps you’ve noticed that all women throughout their life gain weight over the hips and thighs, but after menopause and decline of estrogen, the fat starts building up at the midsection of the abdomen.
Point of Concern
This type of visceral fat does not go away quickly and has many other complications associated with it. Other than estrogen, many life factors also account for your calorie burn. So, how can you manage this weight along with the hormonal imbalance? Below is a detailed insight surrounding weight management strategies with hormonal imbalance.
Maintaining a healthy weight, after concerns related to hormone imbalance in women, using medical treatment
Hormone replacement therapy (HRT)
Bioidentical hormone replacement is the easiest and most effective way to balance hormones when your body has naturally stopped making it. You can administer HRT such as; transdermal, mouth patch, del-delivery, and many more.
For women, diet is a more significant factor than workout and exercise to achieve weight loss. Specific dietary changes make it all too easy to attain your desired weight. Apart from these approaches here are other key things to put into consideration:
Avoid processed foods
Drink lots of water
Avoid sugary beverages such as carbonated drinks and alcoholic beverages
Shift to organic foods such as fruits and vegetables
Include grain and rely more on plant-based fats
2. Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is prevalent and is a concern among women of reproductive ages. It is a hormonal disorder in which women experience infrequent or prolonged menstrual periods and an excess in the male hormones (androgens) levels. The ovaries develop small, numerous fluid-filled sacs and fail to release eggs regularly. However, the exact cause of PCOS is still unknown to the doctor.
What Are Polycystic Ovaries?
Polycystic ovaries are made up of multiple harmless follicles that are around 8mm in size. These follicles are little sacs in which female eggs develop. In this condition, the pouches are unable to release eggs, so ovulation does not occur.
Symptoms of Polycystic Ovaries Syndrome
Note that women with this condition do not experience a normalovulation cycle. Even so, before we check on the symptoms, let’s take a peek into the three most prominent features of PCOS.
The ovaries don’t release eggs regularly, which also means ‘irregular periods. You might have fewer than nine periods in a year or more than 35 days interval between cycles. The situation can also entail experiencing abnormally heavy periods.
High levels of androgen or ‘male hormones’ causes excess facial and body hair. Severe acne and male pattern baldness are also seen.
Ovaries become large and get swollen. The ovaries might even fail to function.
These signs and symptoms usually become prominent in the late teens or early 20s. There are even higher risks of developing chronic diseases with this condition, such as; Diabetes type 2 and increased levels of blood cholesterol levels.
What Causes PCOS?
Doctors so far cannot explain what exactly causes PCOS, but they tend to believe that it is the excess levels of male hormones that prevent ovaries from regular ovulation. There are three main causes of PCOS; genes, insulin, resistance, and inflammation. Whatever causes PCOS in women, the complication is always related to weight gain. PCOS comes with a baggage of long-term complications with it.
The most important part for us to know is that most women with PCOS are overweight and obese. Why does polycystic ovarian syndrome (PCOS) cause weight gain? Here I will have to repeat the story, but to cut it short, PCOS increases the insulin in the body and over stimulates the ovaries to produce more male hormones- Androgens.
Now, this directly links with weight gain because it is triggered by the male androgen hormones. Typically in the area of the abdomen, women with this condition experience body shape change from a typical pear shape to apple shape. Abdominal fat is also known as the most dangerous type of fat as it comes with major heart problems and other insidious medical conditions over time. PCOS has a complicated relationship with weight but is not a hopeless case. There are certain ways a woman can manage her weight along with PCOS.
Useful Tips for Managing Your Weight along with PCOS
Tip 1: Reduce Carbohydrate Intake
Lowering carb consumption has a profound effect on insulin levels and helps manage PCOS.
Tip 2: Consume More Fibers
The best quality fibers offer includes; helping you stay full for longer times, so consuming more fibers will keep you away from binge eating and extra meals.
Tip 3: High Protein Diet
High protein diets boost your immune system and weight loss regulation, especially in women with PCOS. High protein foods like eggs, nuts, and seafood are a great source of healthy protein.
Tip 4: Eat Healthy Fats
High-density lipoproteins also termed as ‘good fats,’ are very good at satisfying your hunger. These fats are also a good option in curbing appetite and lowering the cholesterol levels in the body.
Tip 5: Probiotic Foods Are a Great Option with PCOS
Women with PCOS have a lower number of beneficial bacteria in their gut. Fermented and probiotic foods are a great way to enhance the friendly bacteria as well as initiate weight loss.
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Women with PCOS are more likely to promote eating disorders and consume different types of food during mood swings. Awareness of eating cues helps you understand when and where to eat and what to avoid. This small step helps train your brain and enhance the achievement of weight loss.
Tip 7: Weight Loss Medication
Lifestyle changes significantly help weight loss drugs to have a positive impact on an individual. ‘Orlistat’ weight loss drug helps women with PCOS trim down their fat by improving their metabolic functions.
What can you do to overcome weight issues? Get the medical barriers treated as soon as possible. Also, watch your diet and physical activity. Exercise and trimming down the calorie intake is your only way to achieve weight loss with PCOS.
3. Cushing Syndrome
You probably already know about Cushing syndrome, also referred to as hypercortisolism. But what you may not know is that this medical condition could also be a potential barrier in either increasing your weight or hindering your efforts to reduce it—especially when it comes to late diagnosis or maltreatment. Read on to understand the concept.
What Is Cushing Syndrome?
Cushing syndrome is a condition depicted by relatively high levels of cortisol hormone in the body. The situation occurs when the body starts overproduction of cortisol. An average cortisol level is essential for many normal functions of the body. Cortisol is responsible for the following purposes;
The sympathetic nervous system gets activated when the body is under stress. The sympathetic nervous system is responsible for fight and flight response. This response elicits a cascade of processes necessary for body function regulation under stress. The hormone is also known as ‘stress home.’
The presence of optimal cortisol levels increases the availability of glucose to the brain. Cortisol acts on significant body organs for this purpose; liver, muscles, adipose tissue, and pancreas. Thus under stress, glucose availability becomes easy and accessible to all major organs of the body, and the body can perform its functions in harmful external and internal environments.
The problem starts when the production of cortisol levels goes over. The overproduction of cortisol becomes a significant medical condition, as stated before. There are some significant symptoms of Cushing syndrome.
Symptoms of Cushing Syndrome
The signs and symptoms of Cushing syndrome vary according to the levels of cortisol produced in an individual’s body.
Fatty hump between the shoulders.
Type 2 diabetes
Pinkish purple stretch marks on the body
Fatty tissue deposit and immense weight gain, fat is usually deposited around the abdomen, upper back, face, and between the shoulders
Fragile and thin skin
Slow healing of wounds
High blood pressure
More facial hair (hirsutism)
Abnormal or absent menstrual cycle
As you have read some prominent signs and symptoms of Cushing syndrome, it is important to note the possible causes of this medical condition.
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Causes of Cushing Syndrome
As we have learned before, excess levels of cortisol hormones are responsible for Cushing syndrome. However, there are many causes your body may develop overproduction of cortisol. Here are two of the reasons leading to Cushing syndrome:
Pituitary gland tumor
How Does Cushing’S Syndrome Affect Metabolism and Weight?
Cushing syndrome is well known for its weight gain complications. Many people with Cushing syndrome complain of putting on unwanted weight despite many weight management strategies. So, how does Cushing’s syndrome affect metabolism and weight? People with Cushing syndrome experience the inability to lose weight due to their conditions.
There are many types of Cushing’s syndromes. Typically, no exercise or diet helps with weight loss, and neither can stop the symptoms of the disease from forming. The reason is evident with Cushing syndrome, your body experiences very high levels of cortisol, also known as the stress hormone, and so many tissues and cellular alterations occur.
High levels of cortisol cause excessive fat stores in the body and transports excess circulating fat deposits into the body cavities such as the abdomens, which, when neglected, advances to obesity.
Finally, these links and connections suggest that Cushing syndrome is one of the primary reasons why you are unable to drop any pounds despite hard work at the gym, diet, and therapies.
I will share 4 lifestyle changing tips that will help you taper your weight successfully despite having Cushing syndrome.
Four Lifestyle-changing Strategies to Manage Weight With Cushing’s Syndrome
1: Strict Diet Check
Make sure you have a strict diet plan to follow after consulting a nutritionist. Your diet plan must contain all the foods that are rich in antioxidants. Fruits and vegetables are very high in antioxidants. Along with these, you also need to consume whole grains, fibers, lean proteins, and healthy fats.
Also, make sure you consume adequate amounts of calcium and vitamins. Your doctor can best guide you on what sorts of food are beneficial for your condition and weight loss.
2: Gentle Exercise
Low impact exercise makes a significant impact on your weight. You don’t have to rush into very vigorous exercise. Even if diet makes you feel like losing weight, training is compulsory to keep that weight off.
3: Cushing Syndrome Medication
Cushing syndrome has adverse effects on your brain; depression with Cushing syndrome is common. Your mental health can take a toll on you—adversely impacting how impacting on how you go about carrying out diet or exercise. It is, therefore, essential to take your medication correctly as prescribed by the doctor. Your doctor may also prescribe antidepressants and other medicines to keep you motivated throughout the blues.
4: Take Proper Rest
Cushing syndrome can give you a harder time dealing with problems. There are many ups and downs when following the treatment plan. Some days might go off smoothly, and the rest may be hopeless. Treat yourself gently, and do not get harsh on yourself. Changes like weight loss take a considerable amount of time; the progress varies among two people with the same circumstances. Give yourself a chance. The results are worth it!
A lot of research and studies have been conducted in this regard, and it turns out that hypothyroidism has a profound effect on weight loss. The ‘why?’ And ‘how?’ of the above statement is described below, keep reading!
So, what is hypothyroidism? Hypothyroidism, also known as ‘underactive thyroid,’ is a condition where the thyroid gland stops producing adequate amounts of hormones.
How does the thyroid gland work? It is a vital hormone gland that plays a significant role in the metabolism, growth, and development of the human body. It regulates body functions via the steady release of thyroid hormones. Hypothyroidism has many symptoms and causes many health problems, which mainly include; Obesity, heart disease, infertility, and joint pain.
Symptoms of Hypothyroidism
The signs and symptoms of this disease vary according to the severity of the hormone deficiency. Mainly the complications and symptoms are progressive. At first, very mild symptoms appear like fatigue and weight gain. As the metabolism slows down, you may experience more severe complications and symptoms.
Autoimmune Diseases – One of the common causes of this disorder is an autoimmune disease known as Hashimoto’s thyroiditis. Autoimmune diseases result from the reactions when the immune system produces antibodies that attack your body cells. The process also involves your thyroid gland.
The reason for the condition is still unknown to scientists but could arise due to a combination of many factors such as genes or environmental triggers. When these antibodies affect the thyroid gland, it stops making adequate hormones for normal body functioning.
Congenital Disease – Unfortunately, some babies happen to be born with a defective thyroid gland or without any. And in many other cases, the thyroid gland does not function normally for unknown reasons—several children have an inherited form of this disorder. Babies born with hypothyroidism seem healthy at birth and miss out on early diagnosis and treatment. Even so, the state has taken measures to introduce thyroid screening at the time of delivery.
Pregnancy – The reason for this is still unexplained, but some subjects have experienced an inflamed thyroid gland after pregnancy. This condition is called ‘postpartum thyroiditis.’ Women experiencing such a condition have elevated levels of thyroid hormones at first, followed by a sharp drop in production. This condition is, however, reversible after the postpartum period.
Lack of Iodine in the Diet – The body does not make iodine, and that is why you need to have a proper intake of iodine to produce thyroid hormones. The availability of iodine is fast and straightforward, and it is readily available in table salt. Other rich sources of iodine are; Saltwater fish, eggs, dairy products, and seaweed.
Untreated hypothyroidism can cause several serious problems. Since we are focused on understanding the link between hypothyroidism and weight, we’ll start by breaking it into two parts: Weight gain and weight loss, and later discuss some tips to lose weight with this condition.
Hypothyroidism and Weight Loss: The thyroid gland produces hormones that are responsible for several body functions. These functions mainly include; regulating body temperature, utilizing energy, keeping optimal functions of the body, and regulating metabolism.
Studies show that if thyroid levels are low, people tend to gain weight, mainly due to bodies’ inability to burn calories, which could be possible with a healthier thyroid gland. The weight loss can be maintained if the thyroid hormones are restored.
Hypothyroidism and Weight Gain: When the thyroid does not function properly, body functions slow down. So does the resting metabolic rate, the reason why underactive thyroid is a direct cause of weight gain. The more severe the condition, the more weight you are most likely to put on.
If you are unable to achieve weight loss once you have successfully treated the condition, it does not mean your treatment has failed; instead, this allows a healthy shift towards lifestyle changes and dietary habits that you should then focus on going forward.
Six Practical Weight Loss Tips for Hypothyroidism
Use these six strategies to kick-start weight loss with hypothyroidism.
1. Anti-Inflammatory Food
Anti-Inflammatory foods are very beneficial for overall health in hypothyroidism. These foods help to ease joint aches, treat depression, as well as soothe immune system regulation. The diet decreases inflammation and provides essential nutrients to manage thyroid dysfunction.
Nutrients useful for hypothyroidism treatment are; Vitamin B, zinc, iron, vitamin C. Tomatoes, leafy green veggies, fruits all ensure the supply of essential nutrients, and decrease the burden of diet and weight gain. A healthy diet also ensures you have a healthy liver—a required state both for fat metabolism and thyroid hormones.
2. Eliminate Simple Carbs and Sugars
A moderate carbohydrate diet containing complex carbohydrates and eliminating simple sugars is great to jump-start weight loss in hypothyroidism. According to many research pieces, foods with a high glycemic index tend to increase inflammation in the body, worsening your underlying medical conditions.
3. Stick to Smaller Meals
Hypothyroidism affects your digestive system and slows it down. Eating a smaller meal frequently, based on essential macro and micronutrients, is a great way to survive weight gain. Smaller meals containing high protein, complex carbohydrates, and high-fat food regulate blood sugar and cholesterol levels very well.
4. Low Impact Exercise
If you want to burn calories, you can’t ignore exercise. Even the healthiest diets claim to link compulsory physical activity to boost weight loss and keep that weight off forever. In hypothyroidism, the case is a little different. Exercise is only encouraged if your hypothyroid medications are working well, and your body is improving with time.
5. Keep a Food Account
Your daily caloric intake can increase if you do not keep an account of what you eat and how much you burn. This also ensures that your diet plan is adequately balanced and not missing any essential nutrients. Keeping a food journal is very important for someone with hypothyroidism to track their progress and relate it to their daily food intake.
6. Never Miss Thyroid Medication
Some medications come with specific guidelines, such as the thyroid medication. You need to take your thyroid medicine first thing in the morning on an empty stomach. Avoid taking any food or other medication, which may end up triggering harmful drug interactions.
Then wait for 30-60 minutes for breakfast. Any weight loss medications are to be used under a doctor’s prescriptions and guidelines. A lot of emphasis on taking thyroid medication is made due to its effects on weight loss.
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Your medication needs to work if you want to reduce weight as a result of having hypothyroidism. If, for any reason, your medicine is not working, discuss it with your doctor immediately. As you can see, hypothyroidism has potential effects on weight and overall body.
Sure, treatment for the underlying conditions is still essential, but making dietary modifications along with medication and changing lifestyle throughout and after the disease is necessary. And once you have understood this, it’s time for our next medical barrier of weight loss.
5. Syndrome X
You might feel that this medical condition’s name sounds like it belongs to Hollywood’s sci-fi controversy movie. But sadly, this is as much a real issue and also as problematic as it seems!
Syndrome X has another decent name called “metabolic syndrome.” Syndrome X is a group of conditions that occur together. It increases your risk of health complications—one of which undoubtedly is difficulty with weight loss or unwanted weight gain.
The conditions that come alongside metabolic syndrome include; heart issues, diabetes, excess body fat, especially around the waist, increased cholesterol, and triglycerides (bad habit) levels.
Having any one of the diseases doesn’t mean that you have metabolic syndrome; instead, this warns you that you have a higher chance of getting this disease. The incidence of metabolic syndrome across the USA is one-third of the total population. The American Heart Association reports that about 23% of adults have metabolic syndrome currently in America.
What Are the Possible Causes and Risk Factors of Syndrome X?
Metabolic syndrome has two primary causes:
Syndrome X is also linked to the condition called ‘insulin resistance.’ The human digestive system breaks down the foods into sugar. Insulin is the hormone produced by the pancreas, which helps sugar get utilized by the body cells. People with insulin resistance cannot use glucose, and so the blood sugar level elevates, and the body still keeps on making more and more insulin.
The following risk factors also contribute to increasing the risk of getting metabolic syndrome.
Age – The probability and chances of getting syndrome X increase as the age increases.
Ethnicity – The trends in America show that the American-Hispanic population is more prone to develop metabolic syndrome.
Obesity – Carrying excess weight in the area of the abdomen or being obese also makes it likely to develop metabolic syndrome.
Diabetes – Gestational diabetes (diabetes during the pregnancy), or if you have diabetes type 2, most probably, metabolic syndrome is going to hit you at some point in your life.
Other diseases – Many other health problems increase the risk of getting metabolic syndrome such as; polycystic ovarian syndrome, fatty liver disease, sleep apnea.
People experiencing skin changes (darkened underarms or neck area)
Target ethnic groups
Complications of Metabolic Syndrome X
Having metabolic syndrome increases the risk of many chronic complications, including weight gain. It is directly associated with syndrome X due to the following reasons:
Increase levels of LDL – bad cholesterol and triglycerides
Having excess fat deposited in the abdominal area
High blood pressure
High blood sugar levels
Even so, there is good news in all this mysterious conditional disorder! With slight changes to diet and physical activity, you can manage your weight. But before that, it is essential to reverse the metabolic syndrome through proper medical treatment.
If you have metabolic syndrome and you are slacking on the follow-up and treatment, there are even potentially more significant complications other than weight gain. Treating metabolic syndrome (Syndrome X) requires the treatment of many conditions together.
Exercise is the core component of weight management. You need to incorporate at least 2 hours and 30 minutes of moderate to vigorous exercise if you want to make a difference in weight and body shape. Don’t get into the 2-hour gym routine directly. Instead, start by walking briskly, and later you can increase your endurance and strength besides experimenting with your body’s capacity. Hiring a gym trainer is also an excellent idea for those who can make out time and expenses.
Metabolic Syndrome DASH DIET
The Dash Diet emphasizes consuming fruits, lean meats, and vegetables rich in nutrients such as zinc and dairy products. The dash diet also focuses on the meal proportion, meal size, and encourages realistic goals for people with metabolic syndrome. Incorporations of healthy veggies and lean meats restrict terrible calories and promote weight loss in people with metabolic syndrome.
There is another potential complication of metabolic syndrome worth mentioning- type 2 diabetes. Metabolic syndrome X is a highly prevalent clinical syndrome. Also, type 2 diabetes has a close association with metabolic syndrome. It is, therefore, considered to be a hallmark complication for this condition.
Insulin resistance is the critical phase when the body starts developing type 2 diabetes. Mainly in metabolic syndrome, the pathway that accounts for this condition development is the destruction of pancreatic beta cells. These cells are solely responsible for insulin production. Once the beta cells die, the output goes instantly down.
Hyperinsulinemia becomes the compensatory mechanism in the body until the pancreas fully gets destroyed. As the insulin production stops, the body goes into the late phase, which is hyperglycemia. The person then shifts from metabolic syndrome to overt diabetes.
What is the outlook of patients dealing with metabolic syndrome? The outlook of patients with metabolic syndrome (syndrome X) is useful if the symptoms are to be adequately controlled through treatment. It is essential to follow the correct treatment plan, follow your doctor’s advice, engage in physical exercise, diet, stop alcohol intake, plus avoid smoking.
Are you experiencing any of the above medical barriers to your weight loss? Your management plan and diet charts must have medical oversight. What’s more, now that you have learned about the significant medical barriers that may be preventing you from weight loss, it’s time to take the right actions.
Reach out to us, and we will connect you to an accredited physician to facilitate your treatment plan. AtMango Clinic, we can help you work on your weight loss goals.
Otherwise, you’ll end up losing water, muscle, and bone, instead of fat. As Dr Angela Fitch, internal medicine associate professor at the University of Cincinnati puts it, “a pound a week is ideal for most people.”
With that said, here are 4 steps to lose weight real quick! Albeit safely and effectively:
Make a Plan
To shed fat quickly, it’s crucial to first come up with a winning weight loss plan. Start by finding out your ideal weight using a tool like BMI (Body Mass Index) calculator.
This should help you come up with specific, measurable, attainable, as well as time-bound weight loss goals. Mind you, an ideal candidate for weight loss should have:
A BMI reading greater than 25
An abdominal girth measurement (waist circumference) of over 40 inches (in men) or 3 5 inches (in women).
A waist to hip ratio that’s higher than 1.0 in men or 0.8 for women.
And other than coming up with a weight loss plan, it’s vital to also create a food plan before you embark on your weight loss journey.
It’s best to go for good-for-you foods like whole grains, lean proteins, fruits, etc. And talking about food…
Cut Back on Carbs
“Calories in, calories out.” You’ve probably heard this aphorism before. To lose weight, you’ll need to take in lesser calories than those you burn as you go about your daily activities.
As such, cutting back on starches, carbohydrates, and sugars is arguably the most effective step to losing weight fast and safely. Studies show that cutting curbs helps to lower your hunger levels or appetite, which makes you consume significantly fewer calories without feeling hungry or overthinking about it.
The thing is, when you cut back on carbs, your body starts burning fat stored for energy. Also, cutting back on carbs lowers insulin levels, allowing the kidney to shed excess water and sodium. This reduces unnecessary water weight as well as bloating.
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Furthermore, research on obese but healthy women shows that a low carb diet is way more effective for short-term weight loss than a low-fat diet.
Eat More Protein, Vegetables, and Healthy Fats
It’s important to note that every meal you have should feature low carb vegetables, a protein source, as well as a healthy fats source.
Also, as a rule of thumb, eat two to three meals daily. You can add a fourth meal only if you’re starving. If anything, eating this way brings down your carb intake to 20-50 grams per day.
Here’s what you should know about the group of foods aforementioned:
Research shows that high protein diets can help reduce obsessive thoughts about food as well as cravings by about 60%. Not only that. High protein diets make you feel full and thus lower the need to snack late at night by 50%.
In one study, participants on high protein diets consumed 441 fewer calories per day. Healthy protein sources include:
Meat: Chicken, lamb, and beef.
Seafood and fish: Trout, shrimp, salmon.
Plant-based proteins: Legumes, soy, and beans.
Eggs: Whole eggs including the York.
2. Low Carb Vegetables
Low carb vegetables come packed with all the nutrients, vitamins, minerals, and fiber you need. In fact, you can eat lots of lean carb vegetables daily without exceeding 20-50 net carbs per day.
Interestingly, some fats are quite beneficial to the body. Researchers note that polyunsaturated fats and monounsaturated fats are beneficial fats since they can help lower your cholesterol, blood pressure, risk of stroke, or heart disease, as well as, improve your overall health.
Sources of healthy fats include olive oil, butter, avocado oil, and coconut oil.
While you can lose weight quickly using only the above three steps, lifting weights at least thrice a week will accelerate the process even more.
In any case, lifting weights helps to burn lots of calories while ensuring your metabolism doesn’t slow down, which is one of the side effects of shedding weight.
New to the gym? Don’t worry. Just find a trainer to motivate and help you. And if you feel like lifting weights isn’t an ideal option for you, consider cardio exercises like jogging, walking, cycling, running, or swimming.
Studies show that both cardio exercises and weight lifting can help you shed weight quickly.
Most people who follow the above regimen to losing weight fast shed about 2.3-4.5 kg (5- 10 pounds). Even so, how quickly you can lose weight ultimately comes down to your specific body characteristics. Though you may shed weight quicker if it’s your first time dieting.
Bottom line? You’ll need all the help and motivation you can get throughout your fitness journey. There’s no better place to get these than from the real experts.
If you appreciate quality services, then we are here for you. Shape it up real quick with us!
How soon this can happen varies but the first four weeks play a significant role in the weight loss journey. Read on to discover how crucial this initial period is.
Tracking Changes during the Weight Loss Period
The excitement and expectation of losing weight that has caused you agony is enough motivation to embark on a diet plan. It is good to prepare to track your weight changes weekly. Try not to do it daily because the differences may not be noticeable and it may leave you frustrated and discouraged.
Measure your waist, hips, and upper part of your arms using a tape measure.
Note your clothing size.
Check general changes. Do you still feel short of breath after doing a simple task? Are you more energetic? Are you sleeping restfully?
Weight Loss in the First Four Weeks
Following a religious diet plan will yield evident changes that make the first four weeks crucial. You expect to see or feel significant changes because you are beginning a new routine that your body is not accustomed to. During these weeks, your weight loss each week will continue peaking before it starts slowing down again.
Because of low-calorie intake (notably carbohydrates), you will lose water and toxins which will show a significant reduction in weight. You may or may not capture your weight change on scales but you will notice that your clothes are loosening a bit. A calorie deficit will also lead to a reduction in fats making you leaner.
Look out for the following changes even though they may differ from one individual to the next.
First week – Most individuals weigh almost five pounds less. You feel more relaxed with reduced fatigue.
Second week – You experience more changes in the way you carry yourself around. The general state of your body is much better. Clothes start feeling loose on you.
Third week – With a consistent diet plan, your body is robust and adjusts well to the routine. This increases your confidence levels indicating that the plan is succeeding.
Fourth week – You weigh a lot less by this week and may need to find a smaller clothes size.
By continuing with the new eating regime, you will find that you are now being accustomed to it. If you reach your target weight loss after the four weeks, adjust your diet so that you can maintain your weight at that level.
Within these four weeks, you will be more sensitive to what goes into your body. Healthy eating will be synonymous with you. You will be less exhausted and full of energy. This will come with greater stamina. There will be a boost in your self-esteem.
Overhauling Your Daily Routine for Success
For you to experience significant weight loss in the first four weeks, purpose to modify the way you do things. The following pointers will help you:
Eat meals at regular intervals.
Snack on vegetables and fruits if you must.
Eat meals you have prepared even if it means carrying them as packed lunch.
If you must eat in a restaurant, scrutinize the menu items for fat content.
Avoid your normal routes where shops that sell your choice foods are located.
During mealtimes, concentrate on your meal only without doing anything else.
Go shopping when you are full.
Use a list whenever shopping.
Through dieting, you will make remarkable strides in weight loss during the first month. If you endure within this period, you can be sure to succeed in controlling your weight and maintaining it at the level you want without any lapses.
Remember to control your portions and balance what you eat. Do not eliminate a type of food but instead eat it in the right amount. Watch out for things that may trigger you into eating off plan and avoid them at all cost.
Apart from dieting, you can engage in regular exercises or a combination of the two to lose weight. If these do not work for you or you do not have the time, you can consider taking weight loss prescriptions that are available at our clinic in Miami.
Exercise and indulging in a balanced diet are essential for a healthy lifestyle. The need for both is amplified when breastfeeding. In fact, light exercise can be quite beneficial to breastfeeding moms.
Other than improving your overall health and well-being, exercise can promote the release hormones like endorphins (responsible for good mood) and prolactin (improves breast milk production). Healthy workout sessions can also encourage a good night of sleep while helping you lose that pregnancy weight.
As long as you had a routine delivery without complications, you can start working out a few days after delivery. Deliveries through a C-section or an episiotomy will require you to wait until you heal. Before you can hit the gym, listen to your body. If you are feeling sore, have breast infections, or are bleeding heavily, you might have to wait a little longer. Once you decide to exercise, start with light exercises.
Light exercise routines are recommended when starting out since strenuous exercise could affect the taste of your breast milk. As you involve yourself in strenuous exercise, lactic acid builds up in your body. Once it finds its way into your breast milk, it could make your baby resist breastfeeding. Sweat could also make the milk taste salty.
Sure, there are babies that will be unfazed by the change in milk taste, but this isn’t always the case. Sticking to light exercise ensures that you retain the milk’s taste while also allowing your body enough time to get back to working out. You can also follow these tips to reduce the chances of milk refusal after a workout:
Breastfeed your kid or pump the milk into a bottle before working out.
Wash your breasts or take a shower after your workout sessions to remove the accumulated sweat on your skin.
Allow a period of around 90 minutes between the end of your workout session and breastfeeding your kid. This period will ensure the lactic acid washes away.
Hand press or pump a little bit of milk out before breastfeeding. You can throw this milk away since it will most likely taste different.
Examples of Safe Light Exercises
When starting your exercise, choose options that will keep you active. You can start with less intensive exercise before ramping up your routine. Limiting your exercise time could also give your body some allowance to get back to normal.
One of the easiest exercises to engage in is going for walks. You can always push your baby’s stroller during these walks. If you are feeling a little bit more energetic, you can go for a jog, with or without your baby. The fact that jogging strollers exist makes jogging with your baby around easy. Swimming also presents a low-impact, whole-body exercise for breastfeeding mothers. Lastly, you can always look for online tutorials that can walk you through working out from home. The idea is to keep active.
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You lose calories as your body works to create breast milk. In turn, breastfeeding itself could result in you losing between 400 and 500 calories each day, though this value will vary from woman to woman. As a result, lowering your calorie intake when breastfeeding is not ideal.
Your baby needs all the nutrients they can get to grow healthily. Without these extra calories, producing the required amount of healthy milk becomes tough. Your goal should be replacing the lost calories through a proper diet. What’s better is that healthy diets that include whole foods can help you control the baby weight while replacing the lost calories.
Timing Is Everything
Your workout schedule should consider your baby’s feeding schedule. If you want to work out quite frequently, then you ought to feed your baby before exercise sessions. Other than this helping preserves the taste of the milk, it is easier to workout with emptier breasts. However, balancing out workout sessions with the feeding schedule can be tough, at times, but not impossible.
Ideally, the type and duration of the workout sessions will dictate how well you can integrate them into your schedule. For instance, while long outdoor runs will require nursing breaks, quick strength training sessions might not affect the schedule. You can choose the time for each according to your baby breastfeeding schedule to ensure minimal interruptions. Don’t beat yourself up if balancing the two doesn’t work out as easily as you might want; you are doing your best.
It is common for busy mothers to forget to hydrate. If you are dehydrated, your body will struggle to produce enough milk for your baby. Pay attention to your body, and take some water if you feel thirsty. Keeping a bottle of water close could help you remain hydrated. If you are looking for alternatives to regular water, you can use infused water, fresh fruits, and almond milk to remain hydrated.
Your workout goals and breastfeeding can co-exist as long as you use the right strategy. The process could require some planning to ensure a frictionless routine. Be sure to use the insights above to watch your baby grow as you enjoy the perks of working out.
If you have questions about your workout routine as a breastfeeding mother, consulting reputable doctors could help you get the right answers.
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.
Obesity affects people of all ages. Therefore, we will discuss proper feeding habits for children and adults alike.
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.
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.
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.
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.
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.
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.