Lose your weight naturally through proper diet and exercise

Lose your weight naturallyPeople who are overweight tirelessly continue to look for ways to shed those extra pounds. One need not necessarily be bullied or face a health scare for being overweight, in order to be initiated to lose weight. It may sometimes be just for the sake of looking good that they crave for weight loss methods. When the extra pounds are to be shed naturally, it requires bringing a change to the existing lifestyle. It is advisable to begin with small changes. It should be kept in mind that while the drastic and quick processes can be effective on few people, they are most often ineffective on others. Moreover, they leave back chances of obesity making comeback shortly after the process is completed. It is better to take time and go with the natural methods in order to ensure the pounds are gone forever and make further arrangements so that they do not come back.

The toughest of the tasks in the process of weight loss is exercising. Regular exercise also involves walking at moderate pace for at least thirty minutes. The pace should be increased gradually and not all of a sudden. When exercise is done religiously, a person can lose weight at fast enough. When irregular or short methods are followed for losing weight, it may only result in losing pounds from a particular portion of the body.

Setting a target period can help keep track of weight loss. Weighing after a specific period such as eight or ten weeks can help in tracking the progress of the procedure. The process is to be continued unless the desired weight is achieved. Walking can be mixed with jogging initially, which can then be turned into running. Cycling is a rigorous exercise that accelerates the process of weight loss. Cycling on a regular basis will also help maintain the weight at a healthy state and will keep it from shooting up.

Apart from a strict workout regimen, there is another factor on which the rate of weight loss depends. It is the food taken. Cutting down on the high calorie food is important. However, cutting down on calories completely will have an adverse effect on health. It is advisable to reduce the calorie intake rather than stopping it completely. The diet should be nutritious rather than being full of calories. Including good amount of green and leafy vegetables offers the essential nutrition to the body. Desserts should strictly be avoided as they are quite high on calories. Taking whole grains in balanced quantity is also helpful in reducing weight. Alcohol adds pounds and should therefore be avoided when losing weight.

Getting a food app to track the diet is a good idea. There are a number of food apps available that help ensure the right balance of nutrients like carbohydrates, fat, and protein. Fresh vegetables and fruits should be included in sufficient quantity into the diet which should be taken in six or seven servings throughout the day. The idea is to eat the same quantity but at regular gaps throughout the day.

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Five natural ways to cope with anxiety

Meditation and relaxationAlmost everyone has experienced the feeling of anxiety more than once in life. Anxiety comes along with such symptoms as feelings of nervousness, stress, and fear. Mentioned below are five ways in which to manage them:

1.         Become an expert in relaxation

Most of us are in the wrong when we think that we know what relaxation is. Sitting at the computer surfing the internet, or sitting in before the television can hardly be relaxing. These cannot be considered to be relaxation in the real sense. Relaxation is an extremely relative term that depends on the kind of show that you are watching. The effect can be just contrary and could end up causing more anxiety. This goes for tobacco, alcohol, and drugs too. While they may appear to be relieving, the effects are short termed. What is actually needed is a proper technique of relaxation, such as yoga, tai chi, or deep breathing. These have an effect on the mind. For instance, deep breathing would help you relax the nerve running between the brain and the diaphragm which sends a message to the body to loosen up and let go.

2.         Get enough nourishment, sleep, and exercise

The body and mind should have both strength and peace to go through the ups and downs that life has to offer. The amount of sleep should be adequate and should be filling for your requirements. It should neither be too much nor too little. You should take a well balanced diet. Pick up vegetables, fruits, whole grains, and lean proteins which impart long lasting energy. Caffeine and sugar can only offer short lived energy. Exercise awakens the cells by sending oxygen to each cell. This helps both the body and the brain to deliver the best performance.

3.         Connecting with others

Connecting with others is really important. It is important to spend quality time with family and friends. Organized activities have great effect in reducing stress. You can also feel relaxed when hanging out simply. When you organize activities with people close to you, it helps you feel relaxed and secure. The sharing and fun would only make us happier and help us feel lighter. This reduces the stress and anxiety to a great extent. When you are worried about something, you will feel relieved when talking to the closed ones. This will help you cope with severe levels of stress. This is because when you communicate you will get to know that the causes of anxiety are common enough.

4.         Connecting with nature

Going to the park for a walk or hiking in the woods is a great solution to anxiety and stress. It will help you be at peace as nature has an embalming effect on both physical and mental pains.

5.         Positive thinking

The best way of keeping ourselves from stress is keeping away all worries and negative thoughts. The key idea consists in thinking positively. You can always dream and hope for the best to happen.

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Facts and myths about Garcinia Cambogia and weight loss

Garcinia Cambogia

Garcinia Cambogia

Garcinia Cambogia is a fruit that is specifically found in Africa and the Southeast Asia, especially India. It has been traditionally used in Indian cuisines. Dishes that contain the fruit are more filling than those that do not. Garcinia Cambogia is used in Ayurvedic medicines for the production of digestive aids too. It is also known as blindberry, gambooge and Malabar tamarind. The extract of Garcinia Cambogia has Hydroxycitric acid (HCA), which is in significant demand in the American market. it is being targeted for the weight loss capabilities that it possesses. The popularity of the ingredient shot up significantly since the celebrity Dr. Oz advocated its use as cheap and fast-action fat buster that prevents formation of fat as well as suppresses appetite.

How Garcinia Cambogia works?

The carbohydrates that enter the human body are burned to release to energy or stored as fat by the relevant enzymes. Garcinia Cambogia is said to inhibit the storage of carbohydrates as fat by the enzymes. Thus, all the carbohydrates remain available to be burnt and are eventually utilised in the form of energy. In addition to facilitating burning of fat and carbohydrates, Garcinia Cambogia offers the advantage of appetite suppressant too. Thus, one ingredient has dual action towards weight loss.

Effectiveness of Garcinia Cambogia

Taking separately the supplement containing Garcinia Cambogia extract can help reduce about 4 pounds in a month, according to Dr. Julie Chen, who is a Doctor of Medicine (MD) in integrative medicine. However, complementing the supplement with exercise or diet or both can double or even triple its effectiveness in weight loss. Studies have found that the consumption of Garcinia Cambogia supplements has connection with increase in serotonin and improves mood and sleep thus. So, it is more effective in case of emotional eaters.

Despite claims that the supplement reduces fat, suppresses appetite and enhances mood, the ground reality is not as impressive. Evidence that support its efficacy is based on research with inaccurate measurement of body-lipid alteration or small sample sizes or without placebo-treated groups, according to Journal of the American medical Association (JAMA). However, HCA failed to produce any significant result after a placebo-controlled, double-blind, randomised 12-week trial. Therefore, as of now, there is no unanimous statement on the effectiveness of Garcinia Cambogia in weight loss.

Dosage & side-effects of Garcinia Cambogia

There is no hard and fast dosage recommended by experts. However, there are a few confirmed limitations. Though short-term use of the supplement is confirmed safe for weight loss, its effect in the long-term use is not established yet. Digestive tract discomfort, nausea and headache have been reported as common side-effects of HCA supplements. Moreover, certain brands of supplement containing HCA can be more dangerous than others. In fact, there were 23 reports of cardiovascular problems, seizures, liver issues and even a death in 2009. FDA issued a safety warning against the brand, which was effectively pulled out of the market. HCA supplements are inappropriate for patients of dementia, Alzheimer’s and diabetes. It is unsafe for pregnant and/or lactating women too. So, extra research before consumption of controversial weight loss supplements is the safest bet for all.

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Natural sweeteners and their effect on weight loss

Stevia

Stevia

The regular sugars are being discarded for health reasons. The artificial sweeteners too are not able to shake off their synthetic connotations together with their much unpleasant aftertaste. There is absolutely no wonder in the fact the newcomers such as agave and stevia are taking the market for these are what people prefer in their morning coffee. These are also used in the packaged foods. These are new sweeteners that contain low calories and therefore have weight loss properties. These sweeteners are made from natural ingredients and not from synthetic substances like saccharin and aspartame. Thus the sweeteners are healthier than both the regular sugars as well as synthetic sweeteners.

Some of the above mentioned natural sweetening products are new. It is thus that they have not yet been studied much extensively like sugar as well as the artificial substitutes. It is rather normal to expect that there is nothing artificial contained in a product that claims to be natural. However, some of the new sweeteners that claim to have been made of natural substances also contain a percentage of artificial substances. These products have to undergo some amount of chemical processing such as to aid in their extraction from the original sources. The composition of these products has been studies by the experts in the field. While these products contain low calories, no research has yet been carried out that should prove that these can initiate weight loss.

The data provided have been reviewed by the FDA and most of these have been Steviarecognized generally as being safe. There are not much details offered by the manufacturer. However, the group of watchdogs taking care of the safety of food has investigated and found out that these new generation of sweeteners are safer as compared to saccharin and aspartame which can increase the risk for cancer manifolds. CSPI is another new sweetener which contains monk fruit extract that is found in such products as Nectresse.

Except for the agave syrup new natural sweetening products either contain very low calories or are complete free of calories. These are a good way to control the intake of calories which is important for weight loss. Recent studies about dieting are focused on the artificial additives. The researches show that these new sweeteners do actually accelerate weight loss in those that are obese. The only condition is that these should be taken along with a diet that is proper and balanced.

There are studies that show that the artificial sweeteners taken even in the smallest amount would are more likely to gain weight. The artificial sweeteners can interfere with physiological responses which help in the regulation of body weight and weight loss and also control diabetes. When anything that is sweet is tasted, the tendency of the body is to expect actual calories which would add to weight. In order to prepare for this insulin is released by the body and there are hormones for reacting to its influx. When the calories are absent, the hormones and insulin would cause diabetes to plunge.

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ADHD natural remedies for children suffering from the disorder

ADHD natural remediesIn the year 2004, the physicians in America wrote more than twenty million prescriptions for children suffering from Attention Deficit Hyperactive Disorder (ADHD). By the end of the year 2008, the number increased to go over thirty nine million. The medicines prescribed consist of psychiatric drugs. Studies that have been carried out have revealed that the difference between the state of health of children that are on long term medication and who are not on medication is zero. The most commonly cited psychiatric illness among the American children is that of ADHD and the related disorders. One among the much common drugs with which the children having the condition are generally treated is Ritalin. Use of this drug is so common that it is termed “Vitamin R”.

It is not just surprising but confusing as well to consider Ritalin a drug like amphetamine. The general thinking is that drugs as Ritalin would make children with hyperactive disorder all the more hyperactive. But when Ritalin is given to such children, the medicine has a tendency to slow them down. The prime principle of homeopathy is treating children with medicines that would cause symptoms which are same as those experienced by the patient. Ritalin, along with some other conventional drugs that include colchicine, nitroglycerine, digitalis, vaccination and allergy shots can cause these symptoms which can treat. However, none among the drugs are thought of as being a good homeopathic medicine. Moreover, homeopathic medicines are generally individualized to a particular individual and the symptoms of the disease experienced by the patient.

The side effects which are most commonly noticed in children prescribed on ADHD treatment include tremors, anxiety, restlessness, dizziness, allergic reactions, headache, psychosis, high blood pressure, heart arrhythmia and abdominal disorders. Children prescribed on the drugs experienced low appetite and this also causes a reduction in weight and stunted height. As it that the drugs come with such side effects, it makes quite sense if parents consider treating their children with other alternatives available. A viable alternative is ADHD natural remedies. A number of studies have been carried out which show that these alternative homeopathic procedures are not just effective but are safer too. As it is that the medicines have proved to be working and effective, it is quite reasonable considering homeopathic treatment rather than going for risky therapeutic procedures.

Homeopathic treatment is done in a number of different methods. However, if one out of the several methods is shown to work and is effective, it does not imply that all of the methods would be effective. Similarly, when one method does not respond, it does not prove the failure of the complete homeopathic system of medication. To sum it up, if one medicine is unable to give positive results, it does not suggest that another would have the same results. ADHD natural remedies are dependent largely on the physician and his knowledge about the healing method. It also depends on the diagnostic procedure of a particular physician and the idiosyncratic illness of the patient.

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Tips on weight loss that should work

weight lossWeight loss is the most common obsession among people now. Studies have been carried out and are still being carried out to understand the process of metabolism and the process of weight reduction. People are increasingly concerned about losing weight and they opt for various methods that promise weight loss. Few of the most recent journals and magazines contain various articles on the process and consequence of losing weight. Most of the recent articles on reducing weight seek to bust the myths on losing weight and individual diets. The entire medical team is tired of this hype and unfounded assumptions which permeate discussion among people.

When it really concerns losing weight, what we know of the principles and methods of weight loss are simple enough. And these are few in number. They are also highly effective on being carried out. There are researchers who are studying all these stuffs since decades and they have helped us have a good knowledge into the process of weight loss in the present times. They have come up with studies that show the process in which the body gains weight, loses weight, and maintains weight.

People that are enthusiastic about losing weight must surely have heard that exercise plays the most crucial role in the reduction. For instance, it would be beneficial if an obese individual takes stairs instead of opting for the elevator. However, cutting down the calories is better and more efficient procedure. The experts in the medical field are of the view it is much effective to reduce the intake of food than rigorous physical activity. A number of studies have been carried out that suggest that people who follow are restricted diet see better results in weight loss than people who resort to physical exertion and exercise. People who follow a rigorous schedule for exercise do not follow proper diet which becomes quite tiring.

Though exercise is important for maintenance of the health of an individual, it needs proper quantity and quality of diet. Once weight is lost, people should keep up with daily exercise routines to keep themselves physically active and to prevent weight gain. If a person had been overweight, he would naturally have to put in more effort after losing weight so as to avoid getting back to his previous state of health. Muscle building exercises are helpful in burning down the added calories.

As the overweight people most often consider, there is no such magical combination as far as food is concerned, which might help in a miraculous reduction of weight. Diets which can be followed include those that have low calories, low carbohydrates, Paleo diets, low glycemic diets, etc. There is no substantial evidence to prove any particular diet that should have definitive effect on the individual seeing weight loss.

As for the proper balance of energy, calories do matter. The sources of calories matters the least and the number matters the most. The metabolic profile is affected by the kinds of foods which are taken.

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Natural alternative to Prescription Medicine for Anxiety

Natural Anxiety RemediesAnxiety has become one of the rising psychological issues for in the present age. The rise in reported cases of anxiety is comparable to those of insomnia, thyroid, high blood pressure, etc. As more and more people suffer from anxiety and similar diseases, the varieties of drugs prescribed for their treatment is on the rise too. In fact, there are numerous pharmaceutical companies that produce medicines for the diseases and disorders known to be growing rapidly. Many companies have been formed only to cash-in on the rising demand of certain prescription medicines.

A good way to reduce the dependence on prescription medicines for anxiety is to adopt the alternative treatment. In fact, anxiety natural remedies can potentially eliminate modern prescription drugs from the life of sufferers. However, it does not happen quickly and the transition from prescription to natural anxiety remedies is gradual. People need to follow proper naturopathic plan to get results. There are alternative medicines available in the market that can be replacement to common prescription drugs. However, the conventional doctor and the naturopathic should be consulted before the inclusion of a new medicine and reduction or stop of a prescribed medicine.

There are effective naturopathic supplements for nearly all the diseases that are a growing concern today. They are healthier alternative since they do not contain the chemical compositions of modern medicines. One of the effective natural anxiety remedies is Schizandra Berries. In addition to the supplements, sufferers of anxiety can improve their condition by introducing necessary changes in their lifestyle. Detoxification, exercise, balanced diet, relaxation, etc. can be considerable anxiety remedies if paid proper heed to.

The importance of alternative anxiety remedies is evident from the explosion of over the counter prescription medicines for the growing health issues. The drugs are being prescribed more than there is need for. More than 280 million prescriptions are written annually. A research published by Journal of Clinical Psychiatry in April 2011 revealed that about 25% of people were prescribed medicines without proper diagnosis. Another study revealed that anti-anxiety medicines increase mortality risk by 36%. However, benefit of anti-anxiety medicines in life threatening conditions cannot be ruled out, there are naturopathic alternatives for less severe situations. Tryptophan, lavender preparations, magnesium, GABA, etc. are some of the botanical supplements and naturopathic nutrients that people can look for.

Wu Wei Zi is a herbal tea that has clinically proven calming effect. It is the tea that has been used in traditional Chinese medicine for centuries. It is made with dried Schizandra berries, which taste acidic, bitter, salty, sour and sweet. In fact, Wu Wei Zi literally means the ‘five flavoured herb’ in Chinese and hence the name of the tea. It mainly aids the function of adrenal glands, which release stress hormones in the human body. Adrenal glands pump adrenaline in human body in order to excite urgency. Secretion of adrenaline under normal circumstances causes effect of anxiety such as sweating, palpitation, etc. It prevents the overstimulation of the glands.

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Three natural remedies to cope with anxiety

anxiety natural remediesEvery single individual has his own tensions and worries which is an undeniable fact. But difference lies in how my toll does the tension or worry takes on his daily activities. While some are worried about their mortgage payment, others are concerned about their health. There can be tensions and worries that intensely nagging in nature and powerful enough to keep one waking at night. There is no doubt in the fact that worries are deeply etched in the DNA of humans and there is so apparently permanent solution to it. Worries can at times be beneficial when they are in motivational nature. However, worries that have a tendency to take you towards the negative side of things, they can have severe impact on the health of the person. While people generally go for prescription drugs to cope with this anxiety or tension, they suffer the long term effect of these drugs. There are anxiety natural remedies as well that help people come out of the problems of anxiety. Mentioned below are three such methods:

  1. Stop worrying

There are definite ways to stop thinking much. All that needs to be done is to stop thinking about worry as a feeling and start considering it as a neurological trouble. Amygdala, with the structure like that of an almond, is center for anxiety and fear in human brain. In the event of facing severe worries the cortex receives warning messages from amygdale. The cortex is the rational section of human brain which can study if there is a real concern behind the worry. The cortex gets overloaded with warning signs from amygdala and finds them difficult to process which causes anxiety loop. Spending fifteen minutes for acknowledging the anxieties in a way that is tangible would be beneficial. A list can be made on worries which can help an individual cope with all of them more strategically. Yoga is another among the anxiety natural remedies. Breathing from deep down the belly interrupts the irrational thoughts. Blowing a balloon is also helpful in the process.

  1. Treat stomach issues that are related to worry

The stomach has been rightly called the second brain. It has much to do with tension and anxiety. There are nervous systems in the stomach as well and is called enteric nervous system. When an individual suffers from anxiety the receptors that are embedded in gastrointestinal tract show reactions to fear either by slowing down or by accelerating the digestive processes, resulting in heartburn, diarrhea, and nausea. Lemon balm can be used as one of the anxiety natural remedies. Iberogast, a combination of herbs and plants, can be added to the drinking water to the stomach from reacting to anxiety.

  1. Focus on the connection between the mind and the body

There are certain integrative anxiety natural remedies that seek to evaluate to read the body, mind, and spirit. An anti drug medicine is one teaspoon full of lemon juice, ground ginger in a teaspoon, and half teaspoon of honey should be taken thrice daily. Lemon lowers the blood pressure, ginger calms down the stomach, and honey checks the instability in blood sugar.
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Appetite suppressants with confirmed effect

appetite suppressanrsObesity and overweight has become a significant cause of concern especially in many countries, especially the developed nations like the United States. The more people get concerned about it, the greater variety of weight-loss techniques seem to get discovered. Unfortunately, evil business practices have victimised the healthcare and fitness sector too. From various strange diets to numerous magical appetite suppressant supplements and many unorthodox treatment, the discoverers and inventors claim their products to be the best.

There is little research material available. Therefore, the safest and the most economical bet for people is to try various methods that have proven effect on weight-loss including natural appetite suppressants. The best way to prevent body from harm and lose weight is to control what one eats and utilise normal meal-cycle to their advantage by including beneficial food and habits and refraining from harmful ones.

Breakfast: Skipping breakfast is forbidden and prohibited in weight-loss regime. People who miss breakfast eat 30% less fruits, 40% more sweets, 45% less vegetables and 55% more soda on average and face 4.5 times greater chances of being overweight.

Dining Mood: Dining in appropriate environment with soft music and dim lights lets people fully enjoy their meal, which thus makes them feel content with smaller meals.

Eating Healthy Fat More: A research by UC Irvine revealed that oleic acid is a beneficial fat that triggers production of oleoylethanolamide in the intestines. The compound transmits hunger-curbing signals to the brain and thus suppresses appetite. Besides, it also prolongs emptying of stomach. Extra virgin olive oil, avocado and nuts are great sources of oleic acid.

Eating Slow: Journal of Clinical Endocrinology & Metabolism published a study that revealed that eating slowly sates people quickly with lesser intake. A study by University of Rhode Island revealed that people who eat slowly consume fewer calories per meal.

Exercise: Even a walk for a few minutes is an effective exercise. A research in Brazil revealed that walking around instead of sitting during breaks increases satiety and reduces snacking by up to 50%, especially in case of office workers.

Remembrance of Meal: It is an effective psychological trick. People who recall their last meal or snack intermittently feel hungry or urge for snack later than those who do not do so, according to scientists at University of Birmingham.

Rye: Although most of the wholegrain food items are good, those made of rye have been found to provide greater degree of satiety with lesser consumption.

Scented Food: Meals containing fragrant ingredients such as fresh basil, rosemary, cinnamon, mint and freshly grated ginger make consumer feel sate with lesser portion of servings. Besides, their aroma lasts long and delays feeling of hunger. Such items are great source of antioxidants too.

Taking Food in Smaller Parts: A research by Arizona State University revealed that food consumed in smaller parts provides greater satiety with overall lesser intake. The trick can be applied in daily life by using seeds, nuts, popcorns, grapes, berries and similar food items that are naturally available in small parts more often as meals or for munching.

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Foods to Eat When You’re on a Diet

Weight lossWhen attempting weight loss the emphasis is usually on all the foods you shouldn’t be eating. After all, eating fattening foods will make it hard to lose those pounds. However, did you know that some foods could actually aid in weight management and hasten the rate at which you lose weight? These foods are healthy choices that should be included in any well-balanced diet and can be eaten in a variety of preparations.

There’s been so much emphasis in recent years on lowering your carbohydrate intake, but they can actually help you slim down. Whole grain bread, for instance, can fill you up faster and prevent overeating. Eating cooked pasta or rice also helps you to fill up quicker since they have high water content. This means you eat less of them and you feel fuller for longer after consuming them.

Starches like potatoes are also helpful. Boiled or baked potatoes (without all the fattening toppings) contain a starch that is slow to digest, forcing your body to burn fat instead. Hate the thought of eating a baked potato with nothing on it? You can put a small serving of cheese on top, if you like. Its high calcium content helps burn fat. So long as you opt for low calorie types of cheese, you should be able to reap the benefits without packing on the pounds.

Another food that helps with weight loss is peanut butter. It’s high in healthy fatty acids that are good for your heart and help you burn calories. Specifically, peanut butter can help you burn fat around your middle, which is often a place where the fat hangs on for a while. Peanut butter is nutrient-dense, so you don’t need to eat a lot of it to get the full benefit. Two tablespoons constitutes a full serving.

One of the more obvious foods on our list is fruit. Every one knows fruit is good for you, but it’s especially helpful when trying to lose weight because it’s sweet and helps satisfy cravings without adding a bunch of sugar to your diet. It’s also a great choice for diabetics, since fruit sugar won’t raise your blood sugar like refined sugar will.

There are other healthy food options out there, of course, but these are a few that can speed up the process by which you shed pounds and act as functional weight management tools.

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