How to Cut Calories Gradually ?

 

• In order to lose weight, having a well-balanced diet is a must. Of course you also need to exercise. The balance between intake of calories with diet and exercise need to be struck. For losing a pound every week, you need to cut 500 calories daily from your usual intake. If this seems too drastic for you to follow, know that there can be easy ways to reduce calories, i.e. ways in which you may not have to give up your favorite delicious foods. Simple ways of doing this are to have small servings of foods such as chips or cookies, and chewing them for a longer time so that it gets digested better.

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• Steps to Cut Down Your Calories

• Replace unhealthy snacks such as fried chips, candy and cookies with healthy snacks such as fruits and vegetables.

• Stick to water when craving for soda drinks or lattes arise. You consume hundreds of calories in 2 or 3 gulps of these drinks. To give taste to water, squeeze a lemon in it. Honey and lemon can also be taken with water in the morning.

• Prefer low calorie foods over high-calorie ones. Typical example is low calorie skimmed milk compared to high calorie full cream milk. The calorie count of skimmed milk is almost half that of full cream.

• Do not take unhealthy snacks to work. Your lunch should consist of healthy, nutritious foods. Apple slices, peanut butter sandwiches, a few almonds and one serving of apple juice make for a nutritious lunch.

• If you use smaller plates, it works in two ways to make you eat less. First, it makes you feel that your plate is full and secondly, you are able to cut back on portion sizes and thereby, calories.

• Say not to alcohol and smoking. Alcohol adds hundreds of calories and smoking has an adverse impact on the body’s normal functions.

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• Note: Not having enough calories may not be the best strategy for you. This is because you can be at risk of an eating disorder. Not having enough calories can put your body in starvation mode, in which it conserves fat for producing energy. Advice from your doctor would be needed to know whether your body is suited for cutting calories as a way of losing weight. If it is, the course charted out above would be one of the best you can follow for implementing your plan of cutting down calories.

Eggs are a natural source of whole proteins that help to burn unwanted belly fat. However, this must not give you the wrong impression that eggs will “spot reduce” fat from any particular area of the body. Instead eggs must be taken as part of a healthy and balanced diet. Healthy diet along with regular exercise will help to lose overall weight including your belly fat.

 

Benefits of Weight Loss in Women

 Even losing a few kilos will do you a great benefit, if you are planning to lose weight then keep these benefits in your mind to be motivated. Start slow and small but you will be benefited tremendously.

• A healthy heart: Being overweight can put your heart under a lot of pressure as it has to work harder and pump more blood making it prone to various problems. When you lose weight not only do you do your heart a favor but also help decrease high blood pressure which is a starting point in various heart ailments.

• Increasing levels of good cholesterol: Knocking off some extra kilos and maintaining a regular exercise regimen will help boost good cholesterol or HDL. Reducing risk of diabetes: Losing even a little weight will help your body regulate blood glucose levels and reduce any risk of developing diabetes.

• Reduce risk of cancer: Losing weight will also help you reduce risk of developing cancer. Overweight men are found to ha

  
  
  ve prostate cancer while overweight women tend to suffer from ovarian and cervical cancer.

• Reduce risk of osteoporosis: Think about the pressure that is exerted on the bones and joints of an overweight body. When you lose some weight you help in easing off the pressure making them stronger and less likely to be inflicted with osteoarthritis.

• A quality life: Losing excess weight will help you live longer and have a better quality of life. Excess fat is an invitation to various diseases and also an instability factor during old age. People who are elderly and overweight have problems with mobility.

• Better sex life: Weight loss will help in spicing up your sex life. Losing even a few kilos will help men have normal erections and maintaining it while women are more likely to be interested in sex due to improved body image.

• Better reproductive health: Both overweight men and women tend to have fertility related issues. 

• Will rev up your energy levels: Weight loss will help you feel active and more in control. Overweight people are seen to be more sluggish due to the extra weight which can make moving around tiring.

• Boosting your self-image: Overweight individuals tend to suffer from low self-worth and self-consciousness. Losing even a few kilos will help a great deal to boost self-image and act as a motivational point to reach an ideal weight.

Tips to Lose Weight for Men Over 50

 There are a lot of health hazards associated with being overweight after 50 for men and women alike. High blood pressure, heart disease, high cholesterol and many cancers can result from carrying extra weight, especially if it is centered on the stomach. An optimal balance of healthy diet and exercise plan can help you keep fit even in this age when your body has started to decay.

 

Exercise for Weight Loss after 50

 

• Mild Strength Building – You can try out some mildly strenuous Yoga poses or take to gym workouts with the same understanding. Make sure that the exercises are not setting in fatigue. Don’t think that you are unable to build strength at this age. It might be the way out of excess weight.

• Stretching and Posture Exercises – Men over 50 can do static stretches of all muscle groups. Some examples are standing on one leg for 30 seconds or walking around the room with a book kept on the head. It is important that such exercises not only build strength and stamina but also help you maintain balance. Learning to balance yourself is one of the objectives of such exercises.

• Endurance – Fifty plus men should at least have a regular routine of exercise for increasing the heart rate. Depending upon the condition of your health, you can try brisk walking, bicycling or jogging for 15 to 30 minutes.

Diet for Weight Loss after 50

 

• Know your metabolism – The first thing to do when looking to plan the optimal diet is to evaluate your metabolism. Aging slows down metabolism and you need to find out how much of an effect it has had on yours. To keep metabolic rate up, eat smaller, more frequent meals. This helps to burn fat throughout the day.

• Healthy Foods – Include at least 2 cups of fruits and 3 cups of raw vegetables in your daily diet. Get a diet chart and by using it, make sure that only 5 percent of your food is saturated fat, i.e. the fat which comes from butter, processed foods, fatty meats and whole dairy products. Nuts, olive oil, and sunflower oil should replace the unhealthy food choices.

• Calorie count – Do not take more than 2000 calories a day if you lead an inactive life. The maximum permissible for a person with an active life is 2500 calories a day.

Natural Way to Lose Weight

 Every year the fitness industry makes millions out of obese people with ample promises of weight loss that are hardly ever fulfilled. When there is a will there's a way and weight loss may not always require professional help. At your disposal are perfectly natural ways to lose weight.

 

Tips to Lose Weight Naturally

Fibrous and Citrus Fruits

Most unwanted weight is acquired through the consumption of extra calories. At the same time nutrition is compromised. Balance it out by eating plenty of fibrous fruits like apples, pears and peaches. They instantly make you feel full and provide plenty of vitamins and minerals necessary for a healthy body. Citrus fruits won’t quell your hunger but are high in Vitamin C and remain the best option if you want to avoid sugary caffeine drinks. They instantly make you feel fresh and boost your energy levels.

 

Honey

While you’re sipping green tea to accelerate weight loss, do not forget to add a teaspoonful of honey to it instead of refined sugar. The best sugar source in the world is also full of enzymes which are extremely beneficial. Honey is also better than saccharine or other

chemical substitutes for table sugar.

 

Vegetables

Choose vegetables like tomatoes, zucchini and other gourds that come with high water content. These veggies are a proven natural method for stimulating weight loss. Never overcook but let them remain a bit green. Add to these leaves like spinach and cabbage and you have got yourself the best diet food in the world.

 

Water

Drinking plenty of water not only gets the toxins out of your system but leads to rapid weight loss. However, be careful to minimize your salt intake as high sodium levels in your body result in water retention.

 

Chewing

Chewing is one of the best ways to lose weight naturally as when you fake mastication your gastric juices start pumping and your metabolic rate increases. The extra calories will burn faster and you will lose weight. The downside is that you may feel hungrier. You can remedy it by consuming vegetables and fruits. When you’re chewing do not opt for sugary chewing gums. Avoid even the artificially sweetened ones. Cardamoms, cloves or mint leaves are safer and natural choices.

 

Protein

Up your protein intake as you lower your carbs consumption. Go for beans, lean white meat and lentils with minimum rice and chapattis. Protein will help you build a stronger body without the unnecessary fat.

 

Exercise

Without exercise the protein you consume will be stored as fat so it’s necessary that you move your body in a regulated way. You don’t need a fancy gym membership with heavy duty machines to help you. Try perfectly natural ways to exercise like sprinting and running. You can also use your body weight against itself to work out. For instance push ups and sit ups are two such methods. Women should not feel hesitant to do that either because weight free exercises are for everyone. 

 

Vitamins for Weight Loss

 

• Vitamins are essential for the healthy growth of your body. The problem of weight gain can be caused by a lack of these vital ingredients of a balanced diet. In particular, varieties of vitamin B, Vitamin C and vitamin D with calcium improve metabolism, boost immunity and eventually lead to weight loss. Including these vitamins in your diet would help you lose weight more effectively and your body would function at its best too.

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• Types of Vitamin B Beneficial for Weight Loss

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• Vitamins B2, B3, B5 and B6 are very important for boosting metabolism and maintaining thyroid function. Vitamin B2, riboflavin and vitamin B6 (pyridoxine) are critical for the production of thyroid. Imbalance of the

  
  
  thyroid hormone results in weight gain. Vitamin B3 is essential for the regulation of thyroid hormone production and sugar levels too. Vitamin B5 controls the release of energy from carbohydrates, starches and fats. You should try to include these vitamins through vitamin supplements or better still, through fruits and vegetables that contain these essential nutrients.

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• Vitamin C for Weight Loss

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• In a body functioning normally, the fat burning process is at its optimal level and vitamin C has a role in this. This vitamin reduces the cholesterol level in the body and keeps the heart healthy. Vitamin C helps in burning fat by performing its function in glucose conversion that gives energy to cells. This energy gets used up in burning fat and excess sugars. Absorption of iron in the body is improved with the help of vitamin C. This is important for providing healthier blood supply to the body. Recommended dosage of vitamin C supplement is 60 grams but consult your doctor for advice more specific to your condition. You should also consider those fruits and vegetables that are rich in vitamin C such as oranges and sweet lime.

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• Vitamin D or Calcium for Weight Loss

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• Calcium is needed to prevent the development of insulin-resistance in the body. Your body tends to start storing fat in midlife. Research has shown that having a calcium rich diet can help to prevent such weight gain by reducing fat storage. You would only need to include low-fat or skimmed dairy products in your daily diet to include enough calcium for your needs. Those who ignore the intake of calcium expose themselves to the risk of weight gain. 1000 milligrams of calcium is the recommended daily intake.

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• B-complex vitamins are available in foods such as milk, nuts, dark green leafy vegetables, most fruits, whole grains, avocados and many others. Vitamin C rich fruits and vegetables include broccoli, sprouts, oranges, cabbage, strawberries and green peppers.

Weight Loss Supplements

 

• Weight loss supplements make up a multi-billion dollar industry despite the fact that most people would advise against taking them. They are good when used in limited amounts but there is always a tendency of overuse among people looking for quick ways to gain weight. The US Food and Drug Administration (FDA) has warned the customers to be watchful of the claims made by the companies offering weight loss supplements. Whether your supplement is prescribed or over the counter, it should be taken under doctor’s supervision.

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• Features of Weight Loss Supplements

• Diet supplements for weight loss are available in tablet, capsule, liquid or powder form. You need to follow the manufacturer’s instructions when taking them. Generally you would be recommended to take them in the morning with your breakfast. The supplement would need to be taken with water one-fourth of a litre after taking your meal.

• Weight loss supplements contain herbs, extracts, minerals and synthetic substances which have a role in suppressing your appetite. Other than that, increasing energy, minimising water retention and boosting metabolism are some effects of the diet supplements. These either make you eat less or be physically more active and this helps in weight loss. It is the effect of taking the supplements that cause weight loss and not the mere act of popping the pills.

• If you have decided to start taking weight loss supplements, it is recommended to start with half the dosage first and see how your body takes it. You can increase your dosage after making sure that your body’s reaction to it is normal. It is important to remember that there is no supplement which is any good without exercise and weight loss exercise regimen.

• You will need to include at least 8 glasses of water in your diet daily to guard against dehydration. This can be problematic as you do not feel like having water since your diet is suppressed. Most weight loss supplements come with a warning of guarding against extended use and that consumers should discontinue it after 12 weeks.

• Diet supplements of

  
  
  weight loss should be used for giving a boost to your energy so that you may cultivate healthy lifestyle choices. They are not meant to be made a habit. Many people fall back on their old ways as soon as they stop taking the weight loss diet pills, or overuse it. It becomes an addiction.

• If you experience any side-effects of weight loss supplements such as nausea, dry mouth, headache and increased heart rate, discontinue use immediately.

Can a Miscarriage be Misdiagnosed ?

 There have been many cases of misdiagnosed miscarriage as some situations lead to faulty diagnosis of a miscarriage. It is always advisable to get a second opinion when you have been so diagnosed since the very thought of a miscarriage is dead scary. Some circumstances in which a pregnancy can be misdiagnosed are:

• Confusion of Conception Date – In the initial stages of pregnancy, since the embryo grows rapidly, at times the ultrasound does not detect a heartbeat. Usually doctors would conduct a follow-up ultrasound after a few days to ensure that miscarriage has not been misdiagnosed. If your doctor has not done the follow up test, ask for one.

• hCG Levels – The pregnancy hormone hCG can rise and fall gradually. The slow increase of hCG levels in a woman can make one suspicious about miscarriage. So, if your diagnosis states that hCG levels are not rising as normally as they should, do not lose hope. Your pregnancy can still be viable.

• Heterotopic pregnancy – If hCG levels are detected to be falling, it is usually a sign of miscarriage. In some circumstances such as a heterotopic pregnancy, the miscarriage can be misdiagnosed. In heterotopic pregnancies, there are two conceptions, one of which is ectopic which is bound to end prematurely, while the other one is viable. The healthy foetus of the viable pregnancy would remain while hCG levels drop due to ectopic conception.

• Vanishing Twin Syndrome – This is a case of only one conception in twins getting miscarried while the other foetus is stable and capable of growing.

• Baby not seen on ultrasound – At times the gestational sac is not detected by the ultrasound machine well past the specified time of 6 weeks. 13 mm gestational sac is expected by 6 to 7 weeks. It does not always work out like that always. At times, the gestational sac of some women gets detected after it is well past 20 mm in size. So, do not start getting hopeless when the machine does not show your baby. It will do so soon.

Some other conditions can also lead to miscarriage of pregnancy such as tilted uterus or what has been termed bicornuate uterus (a sort of divided uterus) can make detection of foetus difficult to examine with an ultrasound. Thus, it is not right to lose all hope when a miscarriage is diagnosed. You must get a second opinion to confirm it.