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11 Proven Ways to Lose Weight Without Diet or Exercise

November 02, 2019

11 Proven Ways to Lose Weight Without Diet or Exercise


Sticking to a conventional diet and exercise plan can be difficult. However there are several proven tips that can help you eat fewer calories these are effective ways to lose your weight as well as to prevent weight gain in the future. Here are eleven ways to lose weight without diet or exercise all of them are based on science.

1. Chew Thoroughly and Slow Down



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Your brain needs time to process that you have had enough to eat chewing your food thoroughly makes you eat more slowly which is associated with decreased food intake increased fullness and smaller portion sizes how quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters fast eaters are also much more likely to be obese to get into the habit of eating more slowly it might help to count how many times you chew each bite.

SUMMARY


Eating your food slowly can help you feel more full with fewer calories it is an easy way to lose weight and prevent weight gain.

2. Use Smaller Plates for Unhealthy Foods


The typical food plate is larger today than it was a few decades ago this trend could contribute to weight gain since using a smaller plate might help you eat less by making portions look larger on the other hand a bigger plate can make a serving look smaller, causing you to add more food you can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.


SUMMARY


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Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's to consume unhealthy foods from smaller plates causing you to eat less. Chewing your food thoroughly makes you eat more slowly which is associated with decreased food intake increased fullness and smaller portion sizes.

3. Eat Plenty of Protein



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Protein has powerful effects on appetite it can increase feelings of fullness reduce hunger and help you eat fewer calories this might be because protein affects several hormones that play a role in hunger and fullness. One study found that increasing protein intake from 15 to 30 percent of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks on average without intentionally restricting any foods. If you currently eat a grain-based breakfast, you may want to consider switching to a protein rich meal for example eggs.

In one study overweight or obese women that had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain based breakfast they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein rich foods include chicken breasts fish, Greek yogurt, lentils, quinoa and almonds.

SUMMARY


Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings causing you to eat more. This is also linked to weight gain. One recent study found that if high calorie foods are more visible in the house residents are more likely to weigh more than people who keep only a bowl of fruit visible.

Store unhealthy foods out of sight, such as in closets or cupboards so that they are less likely to catch your eye when you're hungry. On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.

SUMMARY


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If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods like fruits and vegetables in plain sight.

5. Eat Fiber-Rich Foods



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Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies also indicate that one type of fiber, viscous fiber is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds a weight loss supplement called glucomannan is also very high in viscous fiber.

SUMMARY


Viscous fiber is particularly helpful in reducing appetite and food intake this fiber forms gel that slows down digestion.

6. Drink Water Regularly

Drinking water can help you eat less and lose weight especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake. Participants who drank water before a meal lost 44 percent more weight over a 12 week period compared to those who did not.

If you replace calorie loaded drinks such as soda or juice with water you might experience an even greater effect.

SUMMARY


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Drinking water before meals may help you eat fewer calories replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions



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Portion sizes have increased during the last few decades, especially at restaurants. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity 

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%. Serving yourself just a little less might help you eat significantly fewer calories. And you probably won't even notice the difference.

SUMMARY


Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions

Paying attention to what you eat might help you consume fewer calories. People who eat while they are watching TV or playing computer games might lose track of how much they have eaten this in turn, can cause overeating.

One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting. Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present. If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

SUMMARY


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People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress



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When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight. A lack of sleep might disrupt the appetite regulating hormones leptin and ghrelin. Another hormone, cortisol becomes elevated when you are stressed.

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food leading to higher calorie intake. What's more chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

SUMMARY


Poor sleep and excess stress might imbalance several important appetite regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages like soda have been associated with an increased risk of many diseases.

It's very easy to consume excess calories from sugary drinks because liquid calories don't affect fullness the way solid food does staying away from these beverages entirely can provide enormous long-term health benefits. However note that you should not replace soda with fruit juice as it can be just as high in sugar. Healthy beverages to drink instead include water, green tea and coffee.

SUMMARY


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Sugary drinks have been linked to an increased risk of weight gain and many diseases your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates



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One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods. One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates .

The explanation may be that we associate the color red with stop signals and other man-made warnings.

SUMMARY


Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line

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Many simple lifestyle habits can help you lose weight some have nothing to do with conventional diet or exercise plans you can use smaller plates, eat more slowly drink water and avoid eating in front of the TV or computer prioritizing foods rich in protein and viscous fiber might also help.

However it’s probably best not to try all these things at once experiment with one technique for a while and if that works well for you then try another one a few simple changes can have a massive impact on your weight over the long term.

How to Live a Long, Healthy Life, According to the Oldest People on the Planet

December 31, 2018

15 Healthy Habits From People Who've Lived to 100



Want to live until you are 100? Your odds are better than you might think. Actually more and more people around the world are becoming centenarians according to the Pew Research Center the number of people age 100 and up is expected to grow eight-fold by 2050.

But blowing out 100 candles on your birthday is not only a matter of winning the genetic lottery. “About two-thirds of your longevity is within your control” said Susan Friedman, MD, MPH, geriatrician and an associate professor at the University of Rochester Medical Center in New York. It's all about making healthy lifestyle changes that's “not only make a difference concerning longevity but in terms of functional status as well” said Friedman. In other words you will be able to get around and feel better as you age.

There is no instruction manual that will guarantee you live to see triple digits there are healthy habits you can adopt now that might increase your chances. Keep reading to learn the doctor approved practices so you can steal them for yourself.

Stretch it out


At 100 years old Tao Porchon-Lynch is the world’s oldest yoga instructor she is taught yoga around the world for more than 45 years and has practiced for over 70 years. The secret to her longevity might be all that stretching. “Most older adults I treat have a physical activity routine they follow religiously and stretching is a key part of it,” said Tanya Gure, MD an internal medicine physician from The Ohio State University Wexner Medical Center. “Stretching contributes to their ability to have good mobility and decreases their risk of falling.”

Get outside



Becoming a homebody as you age can be tempting but staying socially and also physically active can improve your longevity according to a 2017 study from the Journal of the American Geriatrics Society. Researchers looked at how often folks between the ages of seventy and ninety left the house and how long they lived and found that those that got outside daily lived longer than those which didn't. Getting out of the house regularly might provide older adults with more opportunities to engage in social, cultural and physical activity that in turn boosts their health and longevity want to take your workout outside? Check out these power walking tips.

Don't smoke


One of the simplest ways to improve your chances of living longer? quite smoking “You don’t meet too many 90 and 100 year olds that smoke,” says Dr. Gure. In fact, according to the Office of the U.S. Surgeon General smokers on average die ten years earlier compared to non smokers and experience more health issues and disability as well.

Eat more vegetables


Lessie Brown an Ohio woman that lived to be 114 years old noshed on a sweet potato a day a habit her family attributes to her longevity. And 101 year old Christina Kislak Wahala of Cabot Pennsylvania credits a diet full of fresh vegetables and berries for her long life. Dr. Friedman is not surprised by their success people that live in Blue Zones communities where people live the longest and are the healthiest get at least 80 per cent of their diet from plants she notes. A plant based diet is naturally low in cholesterol and delivers a hearty dose of fiber, antioxidants and other nutrients that maintain your immune system humming and body healthy.

Have faith


Duranord Veillard of Spring Valley New York that lived to be 111 years old told a reporter at his 108th birthday that his faith in God is what allowed him to live a long and healthy life. And he might be on to something a January 2018 study published in International Psychogeriatrics that looked at Italians between the ages of 90 and 101 found that most had a strong bond to their Catholic religion suggesting that faith might play a main role in longevity. Dr. Friedman said that spirituality and having a sense that you are part of a bigger picture can have a tremendous impact on how older adults thrive.

Be social


Studies have shown that people with big diverse social networks have a lower mortality risk compared to those with small and less diverse social networks Dr. Friedman notes that humans are social creatures: “We really need to interact with other people" she said. "When we don’t that can be a problem."

To providing emotional support “family and friends can see if you are getting sick and if you should go to the doctor" says Friedman. "Plus you tend to be more physically active if you are in close contact with friends and relatives as well."

Eat beans


If there is one staple to include in your diet it's beans that are high in fiber, protein and complex carbohydrates. “Beans are magical foods” said Dr. Friedman. In fact they might be the secret to longevity. According to Dr. Friedman each of the original Blue Zones include beans like fava beans, lentils, black beans and soybeans as an essential part of their diet.

Stay positive



A 2012 study from Aging that examined the personality traits of Ashkenazi Jewish people between 95 and 107 years old found that most of them tended to have a positive attitude and a sense of humor those traits could play a role in living a longer life. The same is for elderly residents of rural Italy between the ages of 90 and 101.

Researchers found that the oldest villagers exhibited a unique combination of resilience, grit and optimism that allowed them to deal with life’s ups and downs.

Be proactive


Dr. Gure said that the common thread she notices among her oldest patients is that they are proactive about staying healthy.

“They regularly see their healthcare providers for routine evaluations, vaccinations and management of chronic conditions” she said that means they can detect health issues early. But it’s not just that older adults are making and maintaining their appointments. They have good relationships with their doctors. “We discuss how to be more thoughtful about creating individualized care plans to meet patient’s goals while keeping a better quality of life,” she said.

Keep moving



When 111-year-old Downing Kay was a kid she would dance around the house with her siblings. Now as a super-centenarian she still takes a weekly Zumba class.

“People which do the best are lifelong exercisers” said Dr. Friedman. “A lot of our issues arise because we sit around a lot and that puts us at risk for chronic disease.” Exercise helps counteract risk factors for health issues such as cardiovascular disease and has been shown to boost mood as well.

A 2017 study of more than 130,000 people in Lancet found that getting the recommended 30 minutes of physical activity a day or 150 minutes a week decreased the risk of death by 28%. But you don’t have to spend time in a gym to reap the benefits. Incorporating movement such as walking, gardening and hiking into your daily life can make all the distinction.

Give back



According to Dr. Friedman volunteering can help older adults thrive. “They have a lifetime of skills knowledge, and wisdom to offer,” and finding a way to make use of their skills can be really helpful for everyone she says.

Volunteering nourishes social connections particularly ties between old and young generations. “Inter-generational relationships are critically essential for keeping vitality” said Dr. Gure. Programs like Experience Corps engage older adults as volunteers in schools. “They create a wonderful opportunity for interaction,” That helps set the stage for healthy aging by keeping older adults mentally engaged and socially connected she said.

Nosh on nuts


Loma Linda CA is one of the world’s longevity hotspots where residents live on average ten years longer than other North Americans. They not only fill their plates with a lot of whole foods but they eat plenty of nuts either.

A 2001 study in the Journal of the American Medical Association found that incorporating nuts into your regular diet might boost your life expectancy by 1.5 to 2.5 years. Research shows that a Mediterranean diet supplemented with nuts reduced the risk of cardiovascular disease by 28%. Nuts contain heart-healthy unsaturated fats that help boost good cholesterol while lowering bad cholesterol levels.

Have a sense of purpose



For Okinawans it’s called “Ikigai.” For Costa Ricans it’s called “Plan de Vida.” For a community of elderly adults living in rural Italy working in their homes and on their lands is what gave them a sense of purpose and helped them live longer according to researchers.

“One thing that’s a common thread among older adults is an understanding of the cycle of life and having a certain level of awareness of what their life means. And they value that” said Dr. Gure. Having a sense of purpose does not just give you a reason to get out the door in the morning it might make you more resilient too. “When you lose a partner or child there’s a certain level of fortitude of strength to move on. Instead of isolating themselves they connect with friends, family and loved ones” she said.

Don't stress


Stress and worry don't only bring on frown lines and wrinkles they can adversely affect your health as well. “High levels of stress weaken the immune system and open up the opportunity for disease to spread in the body” says Christopher Salem, DO a geriatrician at Fountain Valley Regional Hospital and Medical Center in Fountain Valley CA.

Stress can spark inflammation that contributes to chronic diseases like heart issues, diabetes and hypertension. “Most people that live to 100 have learned to go with the flow” stamping out life’s stressors where and when they can he said. While there is no magic recipe for busting stress doctors and researchers recommend finding a way to rest and recharge on a regular basis.

Avoid skipping breakfast



Upon turning 110 Erna Zahn of New Ulm Minnesota told reporters that she eats breakfast every day. Not just does your morning meal provide energy to get the day started it might help you keep a healthy weight. Researchers have found that skipping breakfast might be linked to a higher BMI and waist circumference that are risk factors for metabolic syndrome, heart issues, diabetes and other conditions that might shorten your life.

An Artist Uses a Scalpel to Create Works That Look Like Thin Lace, and It’s Mesmerizing

December 31, 2018

An Artist Uses a Scalpel to Create Works That Look Like Thin Lace, and It’s Mesmerizing


In order to create true masterpieces, you don’t always have to have super-expensive tools. Japanese artist Masayo Fukuda has been using a scalpel, paper, and a flashlight for more than 25 years. This small number of tools allowed her to create a whole series of underwater creatures that look like they are real. Masayo not only makes sea creatures — she also creates birds, people, and flowers.

The artist, also known as Kiri Ken (Cutting Sword), works in the Kirie technique. This is a very traditional kind of Japanese art. Masayo lives with her son and husband and takes part in art exhibitions in Japan. Lately, she has gotten a lot of orders and she is planning to open an online shop where you can buy her work. She thinks that her best work is an octopus that took her 2 months to cut out. 

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The artist working

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This Japanese art requires concentration, patience, and attention to detail. What hobby are you ready to spend a lot of time on?

15 Things Dieticians Want You to Know About Weight Loss

December 31, 2018

15 Things Dieticians Want You to Know About Weight Loss


Weight loss has become a big concern of most of people it’s a fad now to try various exercise regimens and different kinds of diets. But there is not much reality in what’s believed to be true about these weight loss tips. A few sachets of tea or saying goodbye to your favorite food might not be all that you need.

We put together a few clarifications that are straight from the well known weight loss gurus themselves it’s time to make things clear about weight loss.

15. Don’t restrict the variety, just increase it.

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Who said you have to give up your favorite food? Probably you also believe that your plate should have less food options? Here is some good news add a little extra on that plate maybe some vegetables or some nuts.

If you are trying to stop eating and depriving yourself of your favorite food this will eventually become the reason why you give in to the foods you have been craving don’t do that as mentioned by Rebecca Scritchfield, R.D.N. author of the book Body Kindness “When you focus more on what you add into your healthy eating patterns such as adding a side of veggies on pizza night rather than taking away foods you love you free yourself from ’the diet crazies. You silence the constant thoughts about food and build trust with your body in a more positive way.”

14. Watch your portions.

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So your dietitian tells you that oatmeal is good for you and you end up preparing it with loads of butter and maybe plan to have a 2nd or 3rd serving. The hard fact is that you could have gorged on a burger instead of this. Quantity and portions are so important the above image is a small guide showing you the the probable size of portions depending on what foods you are eating.

To satiate your hunger serve yourself fruit or some toasted vegetables so that your urge to eat more does not spoil your diet regimen. Another tip suggested by Cornell University Food Lab is that you should try to contrast the color of your food with your plate because the color contrast will help you realize the quantity of food you have.

13. “You” don’t change after losing weight.

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You lose weight and are eager to show off your before and after pictures with your friends and then you go over what meal plan worked what you ate and so on. What we didn't realize and tell others is the commitment we showed to lose weight and the effort that was put in by us.

You as a person have put in so much for this cause you are still the same person with or without those extra pounds. Praise your will power not your waist line as said by Scritchfield, “It’s possible to enjoy your body at any size and take good care of it.”

12. Sleep is not to be ignored.


Don’t miss those precious hours of sleep just to spend an extra hour at the gym as mentioned by Dr. Caroline Apovian “Getting less than seven to nine hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin. Lack of sleep interferes with impulse control making it less likely that you will stick to healthy food choices and portion sizes the following day.”

“Getting less sleep than needed also heightens cortisol levels that prompts the body to overeat to refuel after fighting off a stressor” she added.

11. You are not dieting to look good, but to feel good.

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A good diet can completely change your lifestyle and not just the way you look people associate dieting with weight loss when in reality the person goes through an entirely healthy change.

According to Chanté Wiegand ND, Naturopathic Doctor and Director of Education at The Synergy Company “Losing weight is about more than the number on the scale following fad diets might promote quick weight loss but results are fleeting and might lead to even greater weight gain once you resume your usual eating patterns. To lose weight for good you need to adopt an all around lifestyle change that includes what you eat how you prepare food and how often you move your body.”

10. Are you tracking the calories?

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Now that you have adopted a diet plan you may often find yourself watching that plate carefully before eating. It’s because you have started counting the calories you are taking in.

As advised by Sanfilippo don’t keep track of every gram eaten but instead try tracking your calorie intake. Counting calories is actually pretty important this way you are fully aware of what and how much you are eating and this helps you in achieving your goal faster.

9. Don’t follow the herd, choose your diet wisely.


There are a lot of diets gaining popularity these days like vegan ,keto , paleo, low fat, etc. But the mistake we are making is believing that what worked for others will work for us too don’t just do a diet because it worked for a friend assess your own body first.

As explained by Dr. Wiegand, “What works for one person may make someone else ill or may simply not be effective.”

8. Snacking is not as bad as you may think.


If you think eating in between meals or snacks can affect your strict diet plan you are kind of wrong. A healthy snack consumed when hunger strikes might help prevent overeating during meal times. Any snack that is rich in protein will not only make you feel fuller but will keep the cravings in control.

As Fisher suggests “I recommend nuts ,fruit ,seeds, yogurt, cheese sticks, air popped popcorn and low sugar granola bars.”

7. Eat when you’re hungry, not when you’re in the mood to eat.


Most of the time we aren't able to see through our hunger pangs and realize that we are not actually hungry but just going through a mood swing what creates the temptation to eat. For example when you are bored or angry or upset you might feel like sitting alone and eating a good dietitian will always advise against this.

Identify whether you are actually hungry or not if you can’t imagine eating a carrot stick you aren't hungry as dietitian and nutritionist Ruth Frechman pinpoints “While it’s definitely easier said than done try to pause and think about whether you are physically hungry before taking that first bite.”

6. Don’t be too hard on yourself.

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You might think that a craving for a certain food is your weakness and you just can’t give in there is new research that has revealed that cravings are very natural and that their intensity differs from person to person.

As further explained by Frank Greenway MD Chief Medical Officer at the Pennington Biomedical Research Center in Baton Rouge LA “We now know when people are most vulnerable to cravings early evening and what age groups crave more young females crave more than older males and younger female dieters crave more than older male dieters. Knowing your personal risk factors can help you manage your cravings.”

5. Liposuction is not the solution.

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A lot of people these days are opting for weight loss surgeries they think that this will transform them instantly without having to go through exercising and dieting you don't have only to go through a certain amount of weight loss before the surgery but you also have to maintain it under control after surgery.

“Liposuction might remove up to a few pounds from the midsection during surgery but it’s a sculpturing tool not a weight loss tool” says Joshua D. Zuckerman, MD, FACS, a New York City board certified plastic surgeon.

4. Not all fats are making you fat.

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We avoid eating some fatty things like avocado, nuts and dairy products thinking that they will make us fat. It’s clear that these have fats they are essential fats that don’t hamper the weight loss process but in fact help it.

As mentioned by Eliza Savage, MS, certified dietitian nutritionist at Middleberg Nutrition in NYC “Fat is digested slower than carbs and protein and will also help promote satiety full fat dairy products, nuts, and plant based fats increase weight loss not inhibit it.”

3. Pay attention to the medications you are taking.

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You may not believe this but some medicines could also be contributing to your weight gain. For example your allergy medicines could be playing a part. It’s better to avoid unnecessary medication and instead use sprays and ointments when possible.

As explained by Chandler Park, MD founder of CancerVisit.com at the University of Kentucky College of Medicine “Some common over-the-counter medications can hurt weight loss I advise people attempting to lose weight to use antihistamines sparingly.”

2. Fast weight loss is not actually fat loss.

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A friend of yours lost weight like crazy and in almost few days time instead of months you start feeling resentful of their success story.

Let us show you a window of truth in the words of Rachel Goodman RD, CDN owner of Rachel Good Nutrition “Fast weight loss, like ten pounds in 2 weeks that results from extreme food restriction, juice cleanses or cutting out carbohydrates completely is because of loss of water weight and muscle mass and can be very unhealthy. This weight loss is not sustainable and is gained back fast and results in a cycle of yo-yo dieting  messes up your metabolism. The actual pounds you want to lose and keep off pounds of fat require a meal plan that includes all food groups and is not overly restrictive so that you can fuel your body to burn fat efficiently.”

1. Fiber can help you lose weight quicker.

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A fiber rich diet gets applauded at almost all dietitians clinics people have come to believe that by including fiber in the diet they can achieve their weight loss goals in the quickest manner. This is just half the truth.

As per Brooke Zigler, dietician “When adding fiber to your diet it’s very important to drink water throughout the day to prevent bloating it’s also encouraged to eat protein with fiber that promotes satiety.”

Weight loss must be done for yourself and not to show to the world. Same to weight loss is not a trend but is customized according to the individual.
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