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There are several wearable devices to monitor weight loss progress. They can singlehandedly count the total number of calories, monitor work outs and evaluate sleep. People involved in tracking their progress at each stage or level are likely to be more successful in losing weight. The fitness devices to help are Jawbone UP, FitBit Flex, BodyMedia FIT, and Nike+ FuelBand.
Track down every activity
According to America’s Council on Exercise representative Muth, it’s sufficient to be aware of total number of steps taken and minutes of activity per day. She suggests keeping it simple by moving as much as possible. For example, the workout to take 10000 steps per day up to 12,000 is a suitable aim for weight loss and fitness.
The device can be used for the following purposes:
- To view the closeness to the target goal per day.
- Setting small and short term goals to stay focused.
- Setting reminders to be active after too much of no activity.
All of these can help in breaking the bad habits. The devices can be used to track the intensity of a workout. Check the total amount of calories burned, total duration and work upon shortening this time further.
There are many things to count
Calories are burned even without the involvement in running, swimming and cycling. Many people burn calories for weight loss via NEAT which means non-exercise activity thermogenesis. The activities such as gardening, vacuuming, folding laundry and casual walking aren’t exercise. However, it gets the person moving and helps burning calories. Exercising on a regular basis is significant but people often find it much easier to practice these activities.
Crunch the numbers
There are some devices with a location for logging on while eating or an application. It allows the user to find out the calories consumed compared to the calories burned. This procedure involves a large amount of data entry but it gets simpler with the passage of time. After figuring out the calories count for each food, the favorites can be tracked down.
Getting proper sleep
According to Muth, proper sleep reduces the vulnerability of overeating and helps in sticking to weight loss and fitness session. Little sleep is related to weight gain. A tried and tested method of getting a good night sleep is to fix a regular bedtime. One should do away with distractions and plan for a sleep of seven to eight hours.
Tracker machines show the total duration of sleep. In other wise cases, you may be sure of getting seven hours of sleep while the actual period is six and a half hours. Muth points out that the insight given by wearable devices may help the user in making certain changes for improving sleep duration and quality.
There are some devices which charts the workout intensity in a timely manner. Some of the available devices aren’t that accurate while tracking down exercises such as biking and strength training. Thus, some records are to be noted down in a different manner. Many devices help in manually entering the information like exercise type, duration and intensity of pushing oneself.
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In a study of the weight loss rate, researchers found that the time taken by people to lose weight does not have any significant influence on the successful maintenance of the new weight. The participants were studied over a span of 3 years, during which they regained certain percentage of the lost weight irrespective of how long they took to lose it. The study was carried out by a team of researchers from Australia, and the lead author of the report was Joseph Proietto.
The researchers say that the study reveals the need for the revision of the current guidelines that advise slow weight loss for sustainable result. Instead, improvement of the methods for maintenance of weight-loss has to be the focus. Obesity or overweight is perceived as a behavioral issue by many, and the belief that steady and gradual achievement of weight-loss is more sustainable seems to have originated from that perception. Indeed, habits change slowly and the more graduated the process is the greater it sustainability is. However, obesity is caused not just because of inappropriate lifestyle, it is significantly genetic too.
Scientific evidence does not back the claim that slow weight loss makes maintenance of weight more sustainable, according to Proietto. Irrespective of how the weight is lost, individuals generally have difficulty in maintaining the new weight as many of them regain much of it.
A trial was chalked out by Proietto to test the influence of the weight-loss rate on sustainability. The study was divided into 2 parts – weight loss and weight maintenance. There were 2 weight-loss programs – rapid and gradual. The study was carried out on two hundred obese adults equally divided into the 2 weight-loss programs. The 1st part lasted for 36 weeks. In the 2nd phase of the research, the participants were provided with individualized diet plans and instructed to consult a dietician after every twelve weeks.
The researchers found that 81% of the participants, who were on the quick weight-loss program, achieved the target-weight in comparison to only 50% of their counterparts. In the 2nd phase of the research, most of the participants from both the groups regained around 71% of the lost weight. Thus, it was concluded that the time required to lose weight had no significant influence on the maintenance of the new weight.
The study made some other significant revelations. Only about 15% of the people may actually be able to lose their weight as well as maintain it with the help of exercise and diet. The exercise that is needed to maintain the weight post weight loss is extremely tough to be incorporated into the contemporary lifestyle. Pharmacotherapy may be a considerable option for those who are regaining weight despite rigorous effort. However, there is no strong evidence to establish that pharmacotherapy does offer sustainable success. The weight-loss rate did not affect appetite and hunger of the participants either.
Proietto said that appetite suppression may be considered after successful achievement of weight-loss, none of the many effective medicines have been properly tested.
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Breakfast has always been known to be the most significant meal of the day. Breakfast revives metabolism and provides early nutrition which plays a significant role in sustaining the human-body through the day. It also prevents people from overeating at lunch, having a partial lunch earlier and then another semi-meal later in the afternoon, etc. Therefore, having breakfast has always been described a very important towards weight loss. However, a new research that has been published in an American journal on clinical nutrition has raised considerable questions on the belief. The research revealed that the success for those who had breakfast in the morning was virtually the same as that for those who did not.
Why breakfast has the credit?
Research carried out earlier have always focused on the possibility of being obese or overweight among those who missed breakfast. However, there has hardly been any study that proved it to a substantial cause for weight-gain. The misinterpretation of correlation as causation was pointed out by Emily Dhurandhar, who is the Assistant Professor of Health Behavior at The University of Alabama in Birmingham and was the lead author of the research. However, Michelle Cardel, the co-author, notes that breakfast may not have much significant role in weight loss, it is still important otherwise.
The research was carried out on 309 people, divided into 3 groups. All the 3 groups were given the same USDA pamphlets that described nutritious habits. The pamphlets of 1st group had no mention of breakfast while that of the 2nd group additionally instructed to have breakfast before 10 o’clock in the morning, and the 3rd group was told not to have anything solid until 11 o’clock in the morning. The groups were observed for 112 days, after which the conclusion was derived.
The study was completed by 283 participants, who accomplished the same average weight loss. Thus, breakfast was found to have no crucial effect on weight loss of the volunteers. The result also highlights the need for evidence along with the beliefs that prevail regarding nutrition today.
Limitations to the Study
According to Cardel, the study was not free of limitations. First, the volunteers had the liberty to choose the food-items that they wanted to have for breakfast. So, there is no conclusion on the quantity and type of food that people. It cannot be said whether prescribing the type and amount of food for breakfast could have yielded different result. The study did not take into account the appetite of the participants. So, it is not known who ate how at breakfast and other meals. Thirdly, the study spanned a period of only 112 days, which might be too small a time to observe the nutritional effect of breakfast in weight loss.
Although the research had limitations, it signified at the need for evidence in support of the claims that are widespread in the world today. The study has not diminished the significance of breakfast as the first meal of a day but revealed that it is not crucial towards losing weight.
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The science of nutrition seems uncertain about what is good and what is bad. Many people must have been confused as some things are said to be beneficial once and then they are declared harmful. Those who are under a regime for weight loss may have felt frustrated the most. It is because the research reports are read one at a time. However, when all the data are studied together, the general rule becomes apparent – moderation. The measure for different items is different. However, there are some things that science licenses people to have in more quantity or number than any other food-items.
Apples, Oranges & Tomatoes
They are among the healthiest food-items that are commonly available to people. But they are highly acidic and can damage stomach-lining and oesophagus, if consumed excessively. It may develop ulcers and precancerous lesions. They may cause reflux and tooth-enamel erosion too. Two servings daily are sufficient.
Exercise is unanimously considered healthful and beneficial for all. However, too much of exercise can have negative effect on the body and weight loss. There are numerous virtues of working-out and few cases of over-exercising, and that is why the side-effects of workout are hardly discussed. But reports of obsession with exercise are not rare. Like extending diet to starvation causes Bulimia and Anorexia, exercising too much can cause fatigue, moodiness, lack of concentration and performance downgrade.
Sunshine offers numerous benefits. It converts a skin-chemical into Vitamin D. When the level of Vitamin D present in the body is normal, the absorption of calcium by the body exceeds double the amount that is absorbed when the Calcium is below normal level. Besides, deficiency of Vitamin D has been recently linked to pregnancy complications, schizophrenia, prostate cancer, autoimmune disorders and heart diseases. However, everything is under research and not 100% confirmed. What is confirmed is that excessive exposure to sunshine causes Melanoma and other skin cancers.
Juice has become a fad for many reasons; it is easy to consume different vegetables and fruits in liquid state. On the other hand, the weight loss industry is campaigning strongly to promote juice as natural body cleanser. It is far from reality. Taking only juice deprives body of fibres and, thus, may seriously affect the digestive system.
Soy is considered healthful alternative to animal protein. It can control levels of cholesterol and blood pressure. But too much consumption of the food-item prevents absorption of iron in the body. It can cause Anaemia. It has oestrogen-like compound, which can cause uterine cancer if present in excess in the body.
Sleep is essential for all the organ systems of the body towards function properly. Brain ultimately begins to shut down gradually if sleep is delayed too far. Sleep-starved person suffers to perform normally. However, excessive sleep is also bad, especially for weight loss. It increases risk of heart diseases and other chronic diseases. Unlike many, there are some people who get excessive sleep.
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Dieting and exercise are the best way to achieve weight loss successfully. While some people do not have enough time to exercise, most are just not enough strong-willed to follow diet regimes successfully. Brian Wansink, the Director at Food and Brand Lab at Cornell University, has released a report of his years of research on food and eating-habit of people. He found that weight loss while living in the regular environment is tougher than in slightly customised surrounding. Thus, he reveals a few tricks to achieve weight loss even without dieting the proper way.
- If possible re-arrange the interior set-up of your house in such a way that kitchen does not fall in the way from the main door to living room or bedroom. People who live in such residences where they come across the kitchen first after entering their homes weight heavier than those whose homes are designed differently.
- At buffet restaurants, people who scout out the whole spread before putting anything on their plates and then selectively chose a favourite are slimmer than those who pick up a plate straightaway and start from the first item. Besides, people of the former kind also sit far away from the spread with their back towards it. While the latter does otherwise.
- People serve themselves 18% more quantity of food when they eat on a plate that matches with the food in terms of colour. Homemakers can avoid plates that are coloured similar to the colour of the dishes that they eat often. At the least, people can control specifically such as eating rice, potatoes and pasta on white plates.
- Keeping the kitchen counter clean hinders snacking unnecessarily. Women who leave potato chips on the kitchen-counters are 3.6 kilos heavier than those who do otherwise. Women who keep breakfast cereals visible in their kitchens are 9.5 kilos heavier than those who keep it in opaque cupboards.
- A tougher measure is to replace the pantry items with stuffs of another closet so that searching for food in order to munch becomes tougher. It makes people think before searching for snacks.
- People believe that purchasing grocery in bulk saves money but there is little truth in the perception practically. Most of the people eat half of the snacks that they bought for the whole month in the 1st week, irrespective of the quantity of the purchased items. The solution is to purchase only healthful items in bulk. Repackaging the purchased items and keeping accessible only what is needed for the week while putting away the rest can be an alternative.
- High-calorie dishes can be avoided just by scrutinising the menu. Dishes that have buttery and crispy prefixed or suffixed to their names respectively contain 102 calories and 131 calories more than those that are not named so.
- Chewing gum while in a supermarket or at an eatery-rich street lessens desire for snacks considerably. Shoppers who chewed gums while shopping buy 7% lesser junk food-items than those who shop empty-mouthed.
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Can anyone trick his or her body to think that a medical surgery for weight loss has been operated on it? In-depth studies on clinical psychology have shown that striking results with the achievement of weight loss by 90% of the subjects who participated in it. In fact, many have been able to successfully keep it off in the long term too.
Rena Greenberg, who is from Sarasota, has been using her suggestion power to help her clients lose weight.
According to Greenberg, what she is doing is transforming the way her clients subconsciously consider the food on a basis of permanence. It is like she is sowing new seeds that ultimately become the eventual normal through regular self hypnosis by her clients themselves.
National news agencies were quick to pick up her success and to report about her method of making people believe that they have had the lap band medical operation, even though they did not have any such surgery in reality, in order to assist them lose weight. Now, people are visiting her from all over the world in order to seek help.
Penny Weinstein is one of the clients of Greenberg. She has lost nearly 10 kg in mere 5 weeks. It was so effective for her and has brought such tremendous change in her life that she refers it as a dream. According to Weinstein, she used to believe that there were little demons in her head, and they told her to binge but they are eliminated from her head now.
New York City is home to Weinstein, and she uses Skype to contact Greenberg.
She has been tracking the work of Greenberg via News Channel 8 since 2006 and has followed up about it with many clients who have gone through the hypnosis sessions on lap band by Greenberg.
The story of Cathy McHugh was even shown on NBC Philadelphia last year. It was also covered by Today show of WFLA Channel 8 the same year. She successfully lost nearly 60 kg with the help of the hypnosis programme named gastric bypass. She has been able to successfully keep weight off too.
Another story of weight loss achievement is of Kathy Pieper of Dallas. She reduced more than 54 kg. She did not even undergo any real hypnosis programme but taught hypnosis to herself by only using CDs of Greenberg rather.
Barbara Cox is another happy client of Greenberg. She has reduced more than 53 kg with the help of the hypnosis therapy. In fact, there is a long list of such weight loss achievers.
Typically, Greenberg needs only 7 sessions to enable a person kick-start a lifestyle that is healthy. She recommends her CDs and books series to her clients in order to help them maintain their success.
Notably, Greenberg closely works with hospitals and doctors throughout the country. However, you should research about the qualification of the person who you are working with before you take a decision on hypnosis treatment for weight loss.
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People trying to reduce the extra pounds often complain that even after they have lost a significant part of what they wanted to reduce, the few last pounds do not seem to go away. According to the experts, there are few things which most often escape notice and which have a tremendous impact on the process of weight loss. Here are few reasons which interfere with the weight loss process.
1. You are deprived of sleep
Inadequate sleep causes the insulin, stress hormone, and blood sugar to shoot up causing hunger. Lack of proper sleep also leads to insulin resistance that leads to accumulation of fat.
2. Using rigorous workout for an excuse for eating
People are often seen to take in calories after tremendous workout. This is improper. Excessive exercise often leads to weight plateau and overtraining.
3. Thyroid goes out of control
Thyroid plays a significant role in metabolism and problems in thyroid can hinder the weight loss processes. Normally, the TSH or thyroid stimulating hormone should keep between 0.5 and 1. An abnormal level can lead to obesity.
4. Eating small and frequent meals
Most people take small meals at short gaps with an intention of stabilizing the blood sugar levels and preventing overeating. This, however, causes the insulin level to rise inhibiting the use of stored fat and thus hindering weight loss.
5. You don’t know that you are taking huge amounts of sugar
Blatant sugar is never a problem. Rather, sugar contained in yoghurt, smoothies, and other processed foods can have a negative impact on weight loss process.
6. You are stressed
The recent studies have shown that under stress a woman gains eleven pounds in a year. Stress causes the cortisol level to shoot up. This lowers serotonin and breaks down muscles causing the individual to crave for food.
7. Training hard
Doing excessive cardio exercises can backfire. The best way to losepounds is interval training. Also mild training in small time is appropriate for a consistent weight loss.
8. Not taking adequate amount of fat
Human body requires fat for burning fat. However, what is crucial is the choice of the right kind of fat. The best kinds of fat are those in seeds, nuts, coconut oil, olive oil, grass fed butter, avocado, and fish.
9. You are deficient is Vitamin D
Vitamin D is a pro-hormone responsible for different functions in the body. Without this vitamin, it is difficult to burn down fat.
10. Eating late
Bedtime snack can inhibit the process of fat burning at an ideal time of night. This is because the fasting period becomes small and fat accumulates in the body.
11. Human body has toxins
There are environmental toxins everywhere and are disruptive for hormonal functions, besides lowering the body temperature and making the body hold fat. These toxins cannot be eliminated completely.
12. Proper diet
Proper diet is the key to weight loss. However, including unnecessary and unhealthy food would only add to the weight. Improper diet can also cause cardiovascular troubles