Weight Loss

Yoga is a fantastic way to lose weight with very little risk of injury. The wonderful mental effects it has on us can also make noticeable difference on our body.

If you dedicate some time to do yoga every day, you will notice that chronic pain is reduced. So, does yoga help lose weight? Nowadays many yoga problems were designed to help people with certain problems and what they also found is people would lose weight.

How Does Yoga Help You Lose Weight

We usually think of weight loss happening through the strict process of eating low fat foods and doing high-intensity activities that burn calories. While it is recommended to use up more calories than you consume to lose weight, yoga is a gentle assist to help you. A yoga teacher can attest to the unlimited potential that yoga has to make you healthy inside, out.  It happens in an indirect way which we will discuss.

1. Yoga Supports High Intensity Exercise

The nice thing about yoga is it also enhances any work out you’re doing as your main means of losing weight. Yoga improves your mobility and flexibility so you can lift heavier weights.

You also learn how to hold your posture the right way to avoid injury during your intense workout. Lastly, yoga works the core in a gentle but acute way which protects your back and holds you in the right position.

2. Yoga Helps You Alter Your Mind

The physiological effects of yoga are subtle but you will notice them when you start practicing daily. Yoga does influence your mind when you do certain poses, this was intentional when the sages developed yoga in India. The poses relax the mind and sends messages to the muscles to relax.

As the mind can change the body, the body can also change the mind. The kidneys are where we hold stress. When you stretch out or massage this area, the mind reacts by relaxing. Tension can cause binging so staying mentally in tuned and centered can prevent you from seeking out unhealthy foods to help calm you.

You will find that you are more centered in all parts of your life. When you can allow it to touch the parts of your life that need it, you’ll experience less stress, less feelings of isolation, and reduced sadness. Yoga helps you to focus better which means you’re more capable of getting things done in life. This also helps to relieve unwanted stress.

3. Yoga Aids Us in Being Gentle on Ourselves

Weight gain is often attributed by our own thoughts and emotions that back up those thoughts. Yoga allows you to pinpoint the heart of the issue so you can overcome it. Then, there is no emotional eating. What is probably happening right now is you want to lose weight desperately and are trying everything.

You push past your previous limits quickly and expect that you’ll see a benefit because you’re legitimately suffering. In many cases, it doesn’t work as fast as you expect. The discomfort you’re experiencing probably doesn’t show the benefits you expect. This can feel pretty discouraging which can easily cause you to beat yourself up. This puts you in jeopardy of emotional eating and risking all your efforts.

If you’ve ever tried to lose weight, you know the wicked cycle that ensues but you may not know that the key is being gentle on yourself. If you are craving something, you can become skilled at accepting the craving. This can often prevent you from eating whatever you’re craving at the moment. If you do succumb to temptation, you can accept that and all the guilt with compassion for yourself. You’re not making excuses, you’re simply accepting that it happened and not berating yourself for it.

The way to practice this type of self-kindness is through yoga and the mindfulness limb of it. When you can center yourself through the waves of emotion that happen throughout weight loss, you’re less likely to become undone and binge. It’s a great practice to incorporate when you’re looking to lose some weight.

4. Yoga Promotes Body Health

As your spirit and your mind becomes more in tuned with life, you’ll find that the body will ensue. It will be less likely that you’ll crave empty carbs on a regular basis. When you finish a yoga class for example, you feel elevated in your spirit. Eating sugar after that will cause you to become unfocused and it will feel awful.

That old reward will begin to feel like a punishment. The mind will change how it feels about the food that doesn’t sit well in your body. Yoga also makes you more aware so you’ll feel the acute stabbing pain from indigestion. You’ll kill your good vibrations because those processed foods and sweets affect your brain chemistry.

The body is going to want natural nutrients like salads, nuts, root vegetables and fruit. When you crave something sweet, you’ll reach out for mango, strawberries, or a banana.

5. Yoga Melts off Belly Fat

Slow poses that you hold for a long time have been shown to melt off belly fat. Restorative yoga doesn’t take a lot of energy to do. It does take patience and the willingness to sit with slight discomfort as you stretch out muscles acutely. These slow poses also burn fat from the body which is how you get rid of the layer of fat that sits over your belly. It’s challenging to get rid of this fat even if the rest of your body has lost fat.

How does it work? Well, your belly fat is closely connected to the stress you put your body through. We’re not talking physical stress but the mental anxiety you put yourself through. Fat collects on the body as a manifestation of stress due to high levels of cortisol. If you can create a constant feeling of relaxation in yourself, you’ll collect less fat on the belly.

An regular aerobic workout is going to really burn the belly fat but yoga does its part by preventing a further build-up of belly fat.

Yoga may not burn calories the way other exercises do but it does help you to manage emotions and change brain chemistry. You make better choices and hone the skill of the sacred pause. Life doesn’t become so overwhelming that you have to use vices to cope. Your mind, body, and soul are harmonious and this helps you maintain a positive, loving attitude towards yourself. This deep, internal work does so much for your weight loss efforts.

Metformin for weight loss is making a buzz among health professionals. They believe that this drug offers some benefits that can lead to weight loss. But, not all know how it works.

What is Metformin?

Metformin is commonly used as a prescription drug for people suffering from type 2 diabetes. It is available under brand names such as Fortamet and Glucophage either in slow-release or regular tablets. It targets the intestines and liver to reduce the absorption and secretion of glucose in the blood.

This drug stimulates the insulin sensitivity of the body’s tissues and muscles so that they can use glucose readily. Taking this drug is associated to weight loss, but more serious side effects can also be noticed.

How does metformin help in losing weight?

According to the American Diabetes Association, Metformin should be administered only at the onset of type 2 diabetes. This hypoglycemic medication should be taken gradually. It works in different mechanisms including the following:

• It reduces the sugar production of the liver

One of the functions of the liver is to make sugar from other substances. By taking metformin, this function of the liver is inhibited so that less sugar will be released into the blood.

• Increase sugar utilization in the liver and muscles

The muscles serve as the sink where excess sugar is deposited. When metformin flows through your muscles, the amount of sugar in your blood is reduced.

• Prevents lipolysis

Taking this drug prevents lipolysis or breakdown of fats. With this the amount of fatty acids decreases that’s why sugar production is controlled.

How to Take Metformin for Weight Loss

If you’re thinking to try metformin to help in your weight loss effort, the first thing to do is to talk to your doctor first. Generally, it is a safe medication, but some patients complain about experiencing lactic acidosis, slow heart rate, difficulty breathing, dizziness, stomach pain, and weakness.

This drug should be taken with a meal, but fatty and high calorie foods should be avoided. Instead, you should consume more vegetables, fruits, nuts and whole grains. Always monitor your blood sugar levels. Drinking a glass of water along with metformin can reduce your hunger pangs because it makes you feel full.

What is the Dosage for Weight Loss?

Using metformin for weight loss can be effective if done right. As mentioned earlier, it’s essential to consult your doctor before starting so that you’ll know the right dosage appropriate to your needs.

According to experts, the starting dose of this drug is 500mg twice a day or 850mg once a day. After a week, you can increase the dose to 1000mg for the first dose of the day and the second dose should be 500mg. after another week, you can take 1000mg twice a day.  The maximum dosage is 2500mg a day or the equivalent of 850mg three times a day.

Side Effects for Metformin

In spite of the fact that metformin works well to control the blood glucose levels, taking this drug can cause adverse effects. To avoid experiencing the negative effects, you should ask doctor’s advice before taking it. Some of the common side effects apparent when taking metformin include the following:

• Malaise

Patients taking metformin may experience general malaise, occasional pains, and fatigue. Malaise happens if the drug causes adverse effects on the intestines, stomach, kidneys, and liver.

• Digestive effects

Another common effects of taking metformin is gastrointestinal disturbances. It affects the intestines and stomach. This is manifested by vomiting, nausea, and diarrhea or loose bowel movements.

• Organ effects

Taking metformin for long time can negatively impact the kidney or liver. It’s because this medication can vary the function of the liver. The condition may debilitate particularly to patients suffering from liver or kidney problems.

• Vitamin B12 malabsorption

People undergoing metformin treatment may suffer from Vitamin B12 malabsorption. It’s because this drug interferes with the chemical that helps the body to absorb vitamin B12. Deficiency in Vitamin B12 can trigger significant health risks.

Vitamin B12 plays important role in red blood cell production, DNA synthesis, and other biochemical functions of your body. When the bone marrow isn’t manufacturing red blood cells, a person has higher chance of developing megoblastic anemia.

Final words

Losing weight is not an easy task. Although metformin is closely associated to weight loss, but it won’t be effective when taken alone. That’s why if you want to see positive results, you should engage in regular exercise and proper diet.

Reference:

1. https://www.diabetesdaily.com/forum/type-2-diabetes/98672-metformin-weight-loss/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3308305/
3. http://care.diabetesjournals.org/content/35/6/1364

Obesity and weight gain are common concern for many people. It seems like a battle or challenge to burn off extra calories through proper diet and regular exercise.

However, there are other factors that cause weight gain and weight lose including hormonal fluctuations and genetics. Inactivity, poor eating habits, excessive stress, inadequate sleep and taking certain medications are other causes to add weight.

The problem is that being overweight can trigger various health issues such as developing type 2 diabetes, high cholesterol, heart disease, high blood pressure, stroke, liver disease, sleep apnea and osteoarthritis.

To help in managing your weight, it is a must to follow an exercise program and healthy diet. But, the good thing is that there are herbs that can also help in your weight loss effort.

List of Top 10 Herbs for Weight Loss

1. Ginger

According to a study, ginger is one of the herbs very common in your kitchen that plays a big role in weight loss (1).

Consuming ginger improves the thermic effect of the food, thus makes you feel full longer.

This will prevent compulsive eating and unnecessary snacking. It also boosts your metabolism and improves digestion. The anti-inflammatory and antioxidant properties of ginger that relaxes the intestines.

2. Green tea

Drinking green tea is an effective way to improve your metabolism that eventually stimulate to burn more calories. This herb contains catechins, an antioxidant that fuel up the fat-burning process.

It also contains small amount of caffeine that is helpful not only for fat burning but also to achieve better muscle performance.

Green tea has the ability to suppress appetite that can curb cravings (2).  The best time to drink green tea is at least 30 minutes before meal.

3. Turmeric

One of the active ingredients of turmeric is curcumin that is a great help for weight loss. It’s because this ingredient improves the flow of bile that is significant in breaking down fat.

It also lowers the bad cholesterol levels and reduces inflammatory symptoms related to metabolic disorders and obesity (3).

Aside from promoting weight loss, it also supports skin and gut health. Turmeric also prevents microbial infections, reduces pain and is effective to heal wounds. But, you should not take it in excess because it can cause low blood pressure, increased menstrual flow and nausea.

4. Hibiscus

This herb is packed with nutrients, various minerals and flavonoids that controls absorption of carbohydrates and fats into your body. The diuretic effect of hibiscus is also essential for weight management through shedding of water weight.

Researchers revealed that taking hibiscus supplement for 12 weeks provides effective results in losing weight (4). You can notice decrease in hip-to-waist ratio, body fat percentage and waist circumference.

If you’re taking medication or pregnant or breastfeeding, you should talk first to your doctor prior of taking hibiscus.

5. Dandelion

Dandelion is deemed to be helpful for those who want to succeed in their weight loss effort. It has phytochemicals that provides laxative and diuretic effects. Thus, the frequency and volume of urination is increased, thus reduces water weight.

It also helps to regulate the blood sugar and rids the toxins from your body (5). Likewise, drinking dandelion tea before each meal suppresses appetite, thus curb hunger pangs. Dandelion also has the ability to fight inflammation.

Dandelion is also packed with minerals, dietary fiber, vitamin K1 and antioxidants. This herb also has beta-carotene that protects your liver and eliminates free radicals out of your body.

If you are taking certain medications, you should consult first your doctor as it may have adverse interaction with your medications.

6. Korean ginseng

This herb is very popular and commonly used in many health supplements and weight loss supplements as well.

It can speed up your metabolism and improves energy levels that is essential for weight loss.

Korean ginseng can improve insulin sensitivity, but it shouldn’t be taken for extended time as it may pose adverse effects. It is not also recommended for those experiencing hormone-related problems.

7. Oregano

If you’re looking for a safe and cheap way to lose weight, you should consider oregano. This herb can dissolve fat because of its carvacrol content. It prevents bloating and improves digestion.

Stress and depression are the common causes of weight gain and overeating. You can make your oregano tea or mix few drops of oregano oil in a low-calorie fruit juice. You can also find oregano capsules or supplement.

8. Sage

This is a great herb for weight loss because of its antioxidant, diuretic and stimulant properties. It improves the metabolic rate so that your body can burn more calories. Drinking sage tea can reduce inflammation.

You can also expect sound sleep by drinking sage tea before sleep and can treat anxiety as well. This herb is not suitable for pregnant and breastfeeding women (6).

9. Rosemary

This is a perennial herb that is commonly used in various food recipes. It contains higher level of the enzyme lipase that helps in melting fat molecules. It is also rich in fiber that provides satiety and prevents fat absorption.

Adding dried or fresh rosemary in your food can help weight loss or you can make a rosemary tea. Other health benefits of rosemary include improving your metabolism and digestion. It averts bloating and flush out the free radicals from your colon (7).

Consume only the right amount of rosemary as it can cause nausea and diarrhea. It’s not also recommended during pregnancy.

10. Milk Thistle

This herb is effective for weight management. It contains silymarin that supports optimal functioning of the liver. This enables your body to do the natural detoxification process. Thus, you can expect losing weight efficiently (8).

Aside from its detoxification effects, milk thistle improves your metabolism and fat burning process. This herb is available in tincture or capsule form.

Final word

No single workout regimen or diet program can give your permanent results of losing weight. You can integrate lifestyle changes and using herbs that are beneficial to weight loss.

Herbs are natural that’s why there’s nothing to worry about adverse effects. But, to ensure your safety, you should ask your doctor’s advice before taking any of those herbs listed above.

There are many ways to lose weight, but no single concept works to all. Some people follow the “more meals, less calories” technique.

Research showed that skipping meals forces your body to burn fat and convert it to energy that would result to weight loss.

Likewise, losing weight is also possible if you won’t eat for a day due to calorie deficit. This technique is known as intermittent fasting.

What is Intermittent Fasting

Intermittent fasting is the latest trend that many people follow to lose weight. It is an eating lifestyle in which the dieter follows scheduled meals. It does not change the foods that you usually eat, but only the schedule of your meals.

The challenge of intermittent fasting is that you’re only allowed to eat eight hours and the remaining 16 hours would be fasting.

16 hours without any food really sound challenging. It would require you to make a planned schedule of your meal. You can enjoy eating four hours before going to bed and four hours in the morning after waking up.

Following intermittent fasting will help you lose weight. If you won’t feed your stomach, most likely your body will use the stored fat within for energy. If you will keep your body moving, fat gets burned thus lose weight.

Likewise, skipping meals put your body may suffer calorie deficiency. Keep in mind that burning more calories than what you consumed may lead to weight loss.

Before starting this technique, you should understand that intermittent fasting will make a drastic change in your eating habit. You can start by missing breakfast and observe how your body will react to it.

If your body can handle that, you can skip breakfast and lunch. But, it does not necessarily mean skipping those meals every day. You can eat the usual meals five days per week and fast the remaining days of the week.

Benefits of Intermittent Fasting

Intermittent fasting won’t only help in your weight loss efforts but also beneficial in other health conditions. It improves glucose uptake and insulin sensitivity, decreases blood pressure and fat mass. It also reduces oxidative damage to DNA, protein and lipids.

Risks of Intermittent Fasting

Starving yourself for a whole day also poses bad effects to your body. Aside from getting extremely hungry, you may also feel irritable and uncomfortable. The truth is people who fast for days ended up overeating for the remaining days.

The biggest problem in following this weight loss technique is that you’ll experience uncontrollable hunger.  Likewise, too much calorie deficit can lead you to binge and keep off the track of your weight loss goals.

How Fast Can You Lose Weight Without Eating?

If you’ll follow intermittent fasting to lose weight, make sure to have an exercise plan and weight loss diet.
One of the possibilities to lose fat quickly is when you fast for about 14 to 20 hours daily. This can also be possible if you exercise diligently while fasting.

Your body will be forced to burn more fat while you’re fasting especially when the blood glucose levels are lower as you continue to work out without eating.

As long as you are determined to lose weight quickly, you can easily adhere the strict schedule of fasting.

How Many Pounds You Lose?

The amount of pounds that you can lose without eating greatly depends on your schedule of intermittent fasting. Obviously, if you only eat three or four days a week you’ll lose more pounds.

Some people who have been following this technique testified that fasting strictly helps you to lose about 5 to 10 pounds within a week.

But, you should understand that fasting is different from starving. Make sure to consult first your healthcare provider before starting this technique to ensure your safety.

Final Word

The concept of losing weight without eating is definitely a tough task. Apparently, there are researchers and fitness gurus that recommend intermittent fasting.

The good thing is that in spite of the fact that a dieter may consume more calories than he or she gets, there’s still chance to build muscle mass.

If you want to succeed in this weight loss technique, you must be disciplined enough and determined to implement fasting and at the same time control your hunger.

Resources:

1. http://www.livestrong.com/article/443009-what-would-happen-if-you-skip-a-meal/
2. Impact of reduced meal frequency
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042085/

Are you thinking to try coconut oil for weight loss?

Coconut oil is deemed to be the friendliest fat for weight loss. It contains fatty acids that are beneficial to boosting metabolism.

Studies revealed that coconut oil helps to lose fat, particularly in the abdominal cavity. This essential oil is composed of 90% saturated fat. However, scientists said that it also contains lauric acid that provides a better effect to your heart as compared to other saturated fats.

This is the reason why health experts allow adding coconut oil to your diet if you’re on your quest to lose weight. There are reports that people from countries in which coconut products were stapling in their diets have fewer weight issues. Likewise, the risks of developing cardiac diseases are at minimal rates.

Does Coconut Oil Help with Weight Loss?

Metabolism plays a significant role in weight loss effort. Your body will burn more calories if your metabolism is at par.

Coconut oil has the thermogenic property that’s why adding it to your diet increases fat burning or energy expenditure. In fact, 1 to 2 tablespoons of coconut oil a day can help you burn about 120 calories a day (1).

Another study shows 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm, or 1.1 inches (2).

Several studies confirmed that the calorie from MCT fats is different from butter or olive oil. The calories in MCT are converted into energy that is used by the muscles and organs of your body.

Here are some ways on how coconut oil helps to lose weight:

• Coconut oil reduces appetite

Weight loss is all about the calorie intake and the calorie consumed. Obviously, if you’re using more energy than what you take in, most likely you’ll lose fat.

Many people who want to lose weight were conscious and counting the calorie intake. This should not be the case because our body has the capability to remain healthy and lean in its natural environment.

Coconut oil is very effective in reducing appetite. Likewise, the MCT fats present in this oil makes you feel full longer, thus prevents overeating that eventually leads to a reduction in calorie intake.

The reduction in appetite is also related to the metabolizing process of your body. When you consume coconut oil, your liver produces ketone bodies that also reduce appetite.  That’s why if you take in MCTs during breakfast, your appetite decreases thus fewer calories will be consumed at lunch.

• Coconut oil makes you feel satiated

If you feel hungry after a couple of hours eating your meal and craving for a snack here and there, it won’t help you lose weight.

It does not necessarily mean starving yourself, but you should re-evaluate your meals. You should eat foods that can make you feel full longer such as fiber, protein and healthy fats like coconut oil.

The MCFA content of coconut will curb your mid-morning snacking. You can use coconut oil instead of butter on toast or add coconut oil to a cup of coffee or smoothie.

• Coconut oil burns belly fat

If your belly fat is pouring over when you zip or button your jeans, then it’s about time to find a way to lose your belly fat.

Belly fat is hazardous to your health because there’s great possibility that fat may accumulate in between your organs.

This fat is known as visceral fat that is associated with heart disease, diabetes and cancer. Researchers say that adding coconut oil to your diet can help rid belly fat.

• Coconut oil boosts digestion

Proper digestion of foods plays an essential role to lose weight. The MCFA molecules present in coconut oil helps to break down the foods for easy digestion. This will reduce the stress of the process, particularly in your digestive system and pancreas.

However, if the digestive system is not working well, the minerals and nutrients found in the foods you eat won’t be able to penetrate into your intestines and bloodstream.

To improve digestion, you should add coconut oil to your diet to stimulate weight loss and make you feel lighter and healthier.

• Coconut oil good for your thyroid

Coconut oil is high in saturated fat, lauric acid, and medium chain fatty acids. Its particular fat balance is nourishing to the thyroid (3).

How to Eat Coconut Oil for Weight Loss?

Coconut oil is one of the considered super foods that claim to help lose weight. Research showed that organic virgin coconut oils provide many health benefits such as shedding extra pounds.

You should use virgin coconut oil to ensure that there are no chemicals present on it. You can eat coconut oil for weight loss in several ways such as the following:

• Nut butter

If you will prepare nut butter, you can add two tablespoons of coconut oil into the ground almonds or cashew nuts. This won’t only make the mixture buttery and smooth but healthy as well. It can also help to lose weight naturally.

• Baked foods

Coconut oil is a healthy alternative to butter if you want to bake cakes, muffins, brownies and cookies.  But, make sure to use the right ratio of coconut oil.

• Roasted vegetables

Grilled vegetables are also healthy options if you want to lose weight. You can brush coconut oil into your vegetables if you want to grill them.

• Popcorn

Using coconut oil when cooking popcorn is a healthy choice instead of using butter. This will help to succeed in your weight loss efforts.

How Much Coconut Oil for Weight Loss?

In spite of the many health benefits that coconut oil has to offer including fat and weight loss, it makes sense knowing how much coconut oil you need to consume.

To achieve desirable results while adding coconut oil to your existing diet, you should replace some fats such as butter or canola oil with coconut oil.

As mentioned and recommended in the book “The Coconut Oil Miracle“, you can consume coconut oil at least 3 tablespoons a day to enjoy the health benefits.

Start slowly don’t eat too much. At first one teaspoon per day, and increase by a teaspoon per week until you reach about three tablespoons a day.

The powerful nutrients of coconut oil remain the same either on solid or liquid form. However, you should ensure consuming high-quality oil. It should be pure, extra virgin and unrefined.

This means that there should be no chemical added. Likewise, it shouldn’t undergo high heat levels to ensure that the good nutrients are preserved. But, you should expect that coconut oil does expire and should be used within its shelf life.