HEALTHY WEIGHTLOSS: LOSING WEIGHT VS. LOSING FAT

Very often people I know talk about losing weight vs. losing fat. Here is the truth!

I’ve always said that the scale is not so important when it comes to healthy weight loss and the process of losing fat in a healthy way. Fat is stored energy. It’s not wrong and it’s not bad. It’s there by design and will always be there, unless we don’t want to live anymore. It’s very simple: we eat so we can live. A part of everything we eat is used for thinking, moving, breathing and a part is stored in fat cells for later.

When we reach adulthood the number of fat cells in our body remains the same and we can think of them as pockets. We can fill or empty these pockets, but we can’t get rid of them. So, the fat cells can get smaller or bigger, but they cannot disappear.

Fat is basically the fuel that we use to keep our feet on the ground when we need it the most. Think of the human body as an organic machine which works due to the food we consume. When there is a shortage, our body enters the reserves created in the stored fat. Once the body starts consuming this fat, it only remains the carbon dioxide which we exhale.

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To speed up this process and make the body enter into stored reserves, there are two options: diet and exercise.

DIET

Just dieting will do nothing more than to deprive the body of nutrients and it will force it to enter the reserve we talked about. Yes, you’ll lose weight very fast, but your body will be shocked. This means that all the weight you lost will be back on your hips faster than it went off. This fact was proven and I’ve seen many people I’ve worked with making this mistake and regretting it later. This happens because of the body’s safe system and self-preservation. It takes precautions so this will not happen again and the organs will function properly.

Any type of diet will help you lose weight on short term and every time you’ll try a new diet, the way your body responds to it will change and it will become harder to lose that fat. Losing weight too quickly is not healthy at all.

EXERCISE

Overweight is a serious problem. Many years ago people who had this problem thought they can solve it fast by dieting, but now we know more. Dieting is not enough if we want to lose weight in a healthy way, so we need physical exercise. Exercise forces the body to acces the fat reserves and also helps you build muscle.

Until now we could use the term “weightloss”, but now that we also work our muscle, it’s very possible that the scale won’t show any difference. This is why I tell to my clients to not use the scale, but to observ if the clothes look better on them or if they feel better.

Of course you’ll continue to lose weight because you’ll empty the fat cells. The difference is that you don’t now the exact number of kg you lost, because in all this time the muscle mass will grow.. If you have a balanced diet and you train at least 3 times a week, you can measure your results in many other ways.

On the other hand, just the exercise won’t help you very much. To burn the fat and increase the metabolism, the body also needs a calorie deficit. So the best combination is diet + exercise . Make sure you follow a well balanced diet and train hard at least 3 times a week if you want real results!

Source: fiitnessplus.com

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5 Reasons For Using HCG Diet For Losing Weight

Weight loss is vast subject and complex too. Experts are coming up with new weight loss diet plan, drugs, or therapy on regular basis to address different weight loss needs of individuals around the world.

The body type differs according to the origin, age, and gender of the person. The weight loss pattern may also keep on changing as per the body type and hence there is constant need for innovation in this segment. The new addition made by the experts in the weight loss industry to overcome the issues like stagnant weight that would require advanced weight loss technique is HCG Diet Plan.

The idea of HCG diet is to add the HCG (Human Chorionic Gonadotropin) hormone to the body which would increase the metabolism and burn the stored fat. The HCG levels usually increase during pregnancy but here this hormones are artificially induced in the body. There are many reasons why one may go for this diet to lose weight and some key reasons are mentioned here.

1. Weight Loss Without Exercise

When you are suffering from obesity, it is difficult to indulge into vigorous workout regime. The doctors also don’t recommend any sort of physically straining exercise to the person suffering from excess weight as it would exert unnecessary pressure on heart and joints. HCG will increase your metabolism and hence naturally burn the fat without affecting you adversely.

2. You Are Not Starving

Many diet plans are really very difficult to follow and this is because there are lots of cuts on food intake. Enhanced HCG naturally burns your fat and utilises it to meet with the calorie deficit. You will feel fuller for long and the standard HCG diet plan is also well-designed to avoid starving. Inclusion of some of your favourite foods in HCG diet would keep you away from foodcravings.

3. Weight Loss Is Very Fast

As there is sharp increase in metabolism, sufficient reduction in calorie intake, and quick fat burning, those on HCG diet may start losing weight very fast. Some people may also get the weight loss of up to 1 lb per day. The HCG diet plans are offered from 15 days to 90 days and one would lose up to 90 lbs in the 90 days plan. To get the desired results, you would be required to follow the diet plan strictly along with regular HCG drops.

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 4. Keeps You Active And Energetic

HCG is the pregnancy hormone and hence it also imbibes energy in your body while helping you lose weight. You will get agile and active because of lighter body and extra energy offered by HCG. There would be visible difference in your entire lifestyle with this super hormone.

5. It Is Easy To Follow

Unlike many other weight loss diets, HCG diet is easy to follow and is quite fast in giving results. You don’t have to continue it for lifetime and hence the commitment to the diet will last for long. Once you take up this diet, the results would help you stick to it till the target weight is achieved.

Getting to your desired weight is now very easy with this well-researched HCG diet. All you need to do is go for it and enjoy the results that make you feel younger in no time.

Source: fiitnessplus.com

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How To Determine Your Body Type For Smart Weight Loss..

Knowing and understanding your body type is crucial when starting a weight loss journey. And because there’s no such thing as a perfect diet for everyone, picking a suitable weight loss plan for you is not an easy task. But knowing your body type can make it a lot more easier for you.

You can easily determine your body type by taking the simple quiz in the picture below. While genetics is entirely responsive for your body type, it’s impossible to change it. But it’s simple to find the right workouts and meal plans for your body type, once you discover it.

Your Body Type Characteristics

Here are the 3 body types: EctomorphEndomorph and Mesomorph:

1. Ectomorph

  • Rectangular appearance without curves;
  • Tall and lean;
  • Very little body fat;
  • Very little muscle tone;
  • Narrow shoulders;
  • Flat chests (in women);
  • Flat bottoms.

Benefits: Hard to gain weight.

Training: More strength training and less cardiovascular exercises.

Nutrition: 5 to 6 smaller meals per day instead of 3 large meals. Include healthy fats.

2. Endomorph

  • Pear like appearance;
  • Shorter and rounder;
  • Gain fat very easily;
  • Slow metabolisms;
  • Hard to burn excess body fat;
  • Muscles are not very well defined;
  • Carry most of their weight in the lower body;
  • Hourglass shape when in good physical condition.

Benefits: Build muscle quickly.

Training: 5 times per week 30 minutes of moderate intensity cardiovascular exercises and 3 times per week 30 minutes of strength training.

Nutrition: 5 to 6 small high-fiber meals per day. Avoid crash diets.

3. Mesomorph

  • Hourglass like appearance;
  • Similar size shoulders and hips;
  • Gain muscle easily;
  • Gain weight if don’t exercise;

Benefits: Athletic with well-defined muscles.

Training: More strength training, less cardiovascular exercises.

Nutrition: 3 high-protein, low-carb meals per day.

In the infographic below you can find an easy quiz to determine what is your body type. Take the quiz and follow the training and nutrition tips provided for your body type. Stay fit!

What-Is-Your-Body-Type

Source : fiitnessplus.com

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Signs that Indicate Your Body is Too Acidic and How to Fix it Fast

The “acidity” of your body refers to the amount of acid in your body fluids, while the “alkalinity” of your body refers to the ability of those body fluids to neutralize the acid.

Body fluids like saliva, urine and blood are crucial to fundamental processes, such as transporting oxygen and nutrients throughout the body, digestion, and overall lubrication and protection of the body.

The acid levels in the body must fall under a certain range to avoid harm to the body.

pH is a term you have probably heard in relation to your body and health. It stands for “potential hydrogen”. The pH of your body measures the hydrogen-ion concentration of your body fluids.

The pH scale of your body runs from 0 to 14. The higher the pH level of your body fluids, the more oxygen-rich and alkaline they will be.

The lower the pH level of your body fluids, the less oxygenated and acidic they will be. A pH of 7.0 is considered neutral.

The pH levels of your body fluids should fall in the following ranges to be considered healthy:

  • Blood pH: 7.35-7.45
  • Urine pH: 4.6-8.0
  • Saliva pH: 7.0-7.5

A pH level that falls below the prescribed range for each type of fluid means that your body is not doing a satisfactory job of ridding your system of acid, thereby indicating your body might just be too acidic.

However, most people do not even have their pH levels tested because they do not recognize the basic symptoms of acidity to begin with.

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Here are some symptoms that indicate your body is too acidic.

1. Excess Weight

When your body’s alkaline balance is not maintained, there is excess waste product in the form of acid in your body.

This excess acid is not being eliminated because the colon, kidneys, lymph system and skin — organs responsible for flushing toxins out of the body— are overwhelmed with a torrent of toxins from the excess acid.

The body deals with the excess acid by pushing it back into the fat tissues, where the acid clings to the fat cells. This is the reason you are unable to lose weight when your body is too acidic. Your body requires the fat cells to store the excess acid.

2. Weak Bones

When your fluids are too acidic, your body will do everything in its power to maintain an alkaline balance to keep functioning properly.

The body will compensate by pulling minerals from your tissues and other organs to alkalize and minimize acidity. One of these minerals is calcium found in your bones, necessary for maintaining their strength.

Your bones become weak when your body depletes their calcium reserve in order to neutralize the acidity of your body.

If you have osteoporosis or osteopenia, or you fracture your bones easily, your body might just be too acidic. This is the reason patients of osteoporosis and osteopenia are asked to refrain from acidic foods, such as beef, caffeine and soda.

3. Dental Problems

Just as your bones hold calcium reserves, so do your teeth. Excess acid in the body also results in your system pulling calcium from your teeth to alkalize your body and prevent it from getting sick.

As a dentist I know that low pH levels in the mouth can cause demineralization of the tooth enamel.

Further exposure of the mouth bacteria to sugary sweet foods and beverages can exacerbate the amount of lactic acid production in the mouth, resulting in cavities, the study further notes.

As acidity in your body starts affecting your teeth, you may experience increased sensitivity to foods and drinks that are too cold or too hot. You may also develop cavities, which may be particularly painful when you consume something sweet.

Another associated symptom includes bleeding gums, which may occur right after you brush your teeth.

4. Fatigue

Too much acidic content in the body also makes it more susceptible to bacteria, fungi and viruses. An acidic environment is perfect for these microorganisms to thrive.

Thus, hordes of microorganisms acquire a foothold in the digestive tract, gums, and other organs and tissues, triggering the immune system into overdrive to fight these infectious entities.

Overtime, the immune system wears out and your body becomes deprived of energy. Furthermore, these organisms interfere with your body’s ability to absorb essential nutrients, such as minerals and vitamins.

Poor absorption of nutrients affects the manufacturing of hormones and enzymes needed to produce energy. This further induces a state of fatigue.

5. Skin Problems

Skin problems are dermatological manifestations of a low pH level. The skin is also one of the detoxifying organs of the body.

When there is too much acid floating around your bloodstream, it becomes prone to bacteria and toxin overload.

In such a scenario, the liver often falls short of eliminating all acidic toxicity from the body, and the skin tries to compensate by trying to flush them out.

This process of detoxification manifests itself in the form of acne, allergies, rashes and eczema.

6. Mucus Buildup

Mucus production is the body’s natural defense mechanism against an acid buildup in an effort to flush it out of the body through the nasal passage.

It might also indicate an acid buildup in the nasal passage itself. If you suffer mucus buildup regularly, it is a sign that your body is overloaded with acid.

Urgent medical attention becomes necessary in such a case because the constant exposure of the lungs to mucus expands and compresses it too often, eventually irritating it, and resulting in excessive coughing, wheezing, sinus problems, breathing problems and chest pain.

7. Muscle Pain

Too much acid in the body can cause the muscles to constrict, which further obstructs the oxygen-carrying blood capillaries running through the muscles, causing strain and oxygen deprivation.

It also obstructs the absorption of nutrients and vitamins from the blood necessary for proper functioning.

In such an event, the deprived muscles overexert themselves to keep functioning, resulting in soreness and pain.

Muscle pain accompanied by fatigue is an even clearer indication of an acid overload in the body.

8. Sleeplessness

If you find yourself tired and fatigued but struggle to go to sleep, even though your body is yearning for it, you might just have a low pH.

This is another classic symptom of your body leaching out the calcium from your bones and using it to neutralize your body’s acidity.

Inadequate calcium in the body can cause sleeplessness.

Fixing the Problem

Here’s how you can bring your body’s acid levels down and alkalize it naturally.

Keep yourself hydrated: A well-hydrated body will keep the excess acid moving through your system and aid its elimination through the digestive tract. Any efforts to cure illness, no matter how effective, will fail if your body is not getting the adequate water it needs.

Begin your day with warm lemon water: Yes, lemon is an acidic fruit, but here is the key difference: lemon juice is only acidic outside the body. When it goes inside the body and undergoes metabolism, it has an alkalizing effect and helps raise your pH levels.

Consume plenty of green leafy vegetables: Kale, broccoli, cucumber, spinach, arugula, collards, green peppers, chard, lettuce, zucchini, artichokes, celery and green asparagus (white asparagus is acid-producing) are some of the most alkalizing green vegetables. Better yet, juice the alkalizing veggies of your choice into a healthy, green juice and drink it with breakfast.

Stop consuming caffeine, alcohol, soft drinks, processed meats, processed junk foods, and processed and artificial sugars: All these products are highly acidic.

Get your calcium and magnesium fix: Calcium and magnesium are essential minerals that keep your bones, teeth, muscles, nervous system and heart healthy. Low pH forces your body to extract calcium from bones and magnesium from muscles to keep the body alkaline. This starves your body of these minerals.

The above-mentioned dark, leafy green vegetables are rich sources of both calcium and magnesium.

Dry fruits, and seafood (mackerel and salmon) are also rich sources of calcium and magnesium. Whole-grain cereals are also a good source of both. Alternatively, you can take calcium and magnesium supplements after consulting your doctor.

Eat organic foods: Avoid genetically modified foods that typically contain chemicals and other contaminants.

Source: fiitnessplus.com

 

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Estrogen Rich Foods That Cause Testosterone Issues

In this article I’m going to talk about high estrogen foods you must avoid and also estrogen rich foods that can destroy your health and really cause major hormonal issues. There are a lot of things that people are eating today that are disrupting their hormones, causing estrogen to be high, causing progesterone to be low.

Some of the side effects of consuming too many estrogen rich foods are, for men, having more feminine characteristics, and for women, increased issues like hypothyroidism, autoimmune disease, chronic fatigue, and even ovarian cancer.

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Estrogen Rich Foods To Avoid

I’m going to talk about the five estrogen rich foods and products you absolutely want to avoid, and then talk about a food here at the very end that you’ll want to add into your diet to help your body detox the excess estrogen.

The reason why these estrogen rich foods are an issue is because they’re called xenoestrogens. They increase estrogen in your body, or they act like estrogen, which again increases your risk of breast cancer and cervical cancer in women. And for men, major testosterone issues, impotence and other health issues.

1. Soy

So the first food that you want to avoid that contains way too much estrogen, or what are called xenoestrogens, is soy. Most of the soy products today, whether it is soy milk, soy protein powder, or just regular soy beans, are genetically modified. So consuming soy, which is a very high estrogen based food is something you want to avoid.

Now, soy started being consumed in large amounts years ago because it was so popular in Japan, but they consumed a different type of soy. It wasn’t the genetically modified soy that we consume today. It was a type of soy called natto, which is fermented soy beans. So it was loaded with probiotics, vitamin K2 and it didn’t have the same estrogen effects.

So again, soy: number one estrogen-rich food you’ve got to stay away from.

2. Sugar

Too many sugars and carbohydrates can increase estrogen in your body and lower progesterone. So eliminate the processed sugar. Get rid of grains in large amounts. If you’re consuming large grains, switch over to eating more fruits and vegetables.

Or if you want to eat grains, sprouted grains are a better option. But really balancing out those ratios, lowering your carb intake. Increasing your intake of healthy fats will also help naturally balance out and decrease excess estrogen in your body.

3+4. Conventional Meat And Dairy

Now, maybe the biggest offender of excess estrogen in your diet is consuming conventional meat and dairy products. In fact our average milk today contains 20 different chemicals and medications, including growth hormones like RBGH, as well as estradiol and other hormone-based medications.

So you go to your regular grocery store, pick up a gallon of milk with over 20 different medications and chemicals in it. All of these extra hormones and steroids in the milk supply will sky rocket your estrogen, and the same goes for the meat you eat.

If you are shopping on a budget, and you don’t have a lot of extra money to spend, if you’re going to invest in your health anywhere, make sure it’s on your meat. So eat grass-fed organic meat and raw organic dairy products, because if you’re eating those and they’re not organic, that’s going to increase your risk of all the things we talked about, from cancer to autoimmune disease to other neurological issues.

5. Avoid Plastic Containers

Stop drinking out of or eating a lot of things out of plastic containers that contain BPA, which stands for bisphenol-A. It’s a compound in plastics that’s known as an estrogen-mimicker or a phyto or a xenoestrogen. So stay away from the plastic bottles, especially when they’re heated.

If you leave a plastic bottle of water out in the sun, actually by about 90 to 100 times of those plastics will leach into the water. When you’re drinking those, those will get into your system, causing these hormonal-based problems.

Another thing along with plastic are teflon pans. In fact, when you heat up teflon pans, that heat actually increases PFLAs, which are also estrogen mimickers, by 400 times. So again, heating teflon pans, consuming things out of plastic bottles, another big no-no in things you absolutely want to avoid if you want to decrease estrogen.

Consume Cruciferous Vegetables

Obviously, we want to get rid of those foods and products. If you want to start detoxing your body of estrogen, there is a substance found in cruciferous vegetables called indole-3-carbinol. It starts out as a form of sulfur in your body, which has powerful detoxification properties.

So those cruciferous vegetables like broccoli, cauliflower, cabbage, brussel sprouts, kale, collard greens, these cruciferous vegetables will absolutely help your body detox.

There’s supplementing with milk thistle and dandelion, two other great things. So cruciferous vegetables, milk thistle are great to support your body and to detoxify it from excess estrogen. Get those estrogen-rich foods out of your diet and start eating more testosterone rich foods.

Source : fiitnessplus.com

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7 Things To Stop Doing Immediately If You Want To Get Rid Of Back Pain!

Nowadays most of us have jobs that are in front of a computer and sitting a part of it. The way you sit and spent those working hours can bring about some health problems. One of those problems due to this is back pain related issues.

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Many suffer from back pain if you are one of them you should do 7 things in order to improve your condition and get rid of back pain. These seven things will relieve you and let’s look in detail:

  1. Don’t Just Wait For Pain to Get Cured Automatically

Very often many neglect and sit tight for the torment to go away. Try not to prolong it any longer and visit a physical specialist or specialist instantly to advise you and give you proper treatment. You ought to begin the treatment as quickly as you can. Be aware that the pain won’t leave immediately it will take some time.

  1. Don’t Try Passive Treatments

From inactive medicines, for example warmth, ice or ultrasound, you will get brief relief. In any case, don’t attempt it before consulting or any advice from a doctor. There are numerous stances and self-care practices which claim to be effective. Allow your specialist to choose the practice and treatment for you. In this case don’t decide on your own because it can be dangerous if you have sciatica or back pain.

       3.  Repetitive Bending

The activity of forward bending is really a prime cause behind lower back torment, it expands the weight on your plate display in our back which prompts muscle torment. Subsequently, stay away from the redundant twisting and attempt to do the backward bending as much as you could reasonably do. In this way you’ll repair the harm brought about because of forward bending.

  1. Don’t Lift Heavy Items

“NO” to lifting heavy things as it can prompt low back agony. In the event that lifting plays a big part of your work then look forward to lift with some assist while diminish the odds of lower back agony.

  1. Stop Slouching

Your sitting stance affects your low back wellbeing and can be an explanation for the lower back agony. In a slumped position it makes weight on circles, joints, and muscles and progressively can prompt low back torment. Figure out how to sit in the right way and keep up the stance to get rid of the low back torment. Know about the right sitting stance and make a plan and think about it both at work and home.

  1. Don’t Avoid Exercise

You may be one of the individuals who dislike working out, yet you ought to know it is good for you. Practices and exercises make the muscles more powerfull. Furthermore by doing exercises you enhance the blood flow in the discs and joints. So get up and work out at least a bit to lessen pain from your lower back.

  1. Don’t Keep your Focus On A Diagnosis

Many are so eager to know why they are experiencing pain in their backs Be that as it may, the truth of the matter is around 85 % of lower back agony has “non-particular” causes and in this manner it can’t be resolved. There is no test which can 100% discover the reason for your back torment.

In this way, now simply keep away from the things mentioned above and get alleviation from the lower back torment!

Source : fiitnessplus.com

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