Search

Your Daily Cup of Fitness: Karina Pandya

All you wanted to know about fitness, health and yoga

Weight Humour – A Compilation of Joke Memes

Have you ever wondered why sometimes, losing and keeping weight off can be so difficult? By no means am I justifying ‘MY OWN REASONS’ but this is just adding a bit of weight humour to our struggle to this painful process that we all have to go through!

There are approximately 196 countries in the world today, five oceans by size- Pacific, Atlantic, Indian, Southern and Artic. However, what does this mean when it comes to the number of seasons? While we know the general classification of seasons of winter, spring, summer and autumn there are different seasons across the world depending on the country.

They happen because of the tilt of the Earth towards the sun. When its winter in Britain, its summer in Australia, However, seasons in India and America are not the same when it comes to the monsoon; other than that, everything else remains the same. Monsoon only occurs only in India and its neighbouring countries. So, with this glaring difference in seasons, this also brings a lot of witty and side splitting humour.

MOST OF US WANT TO SHED THOSE EXTRA POUNDS, but with those short holidays we get – it also comes with a mixed blessing. Don’t we want to have some fun and loosen up and relax? Who wants to “eat more sensibly” right after NEW YEARS or just about anytime? Here are a compilation of some of the best Joke Memes and Weight Humour! Feel free to ADD SOME, LOSE SOME  🙂

104438e993c68eb565f4ce690864bb4e--healthy-food-weightloss                            

 

 

 

 

 

 

 

 

 

             

Eat Fast, Your Weight Loss will Last!
Is it CURSED?

             

Can you really sacrifice those steps?
Remember THIS!

    

Continue reading “Weight Humour – A Compilation of Joke Memes”

Advertisements

Tips to Fight Medicine-Induced Weight Gain

via Tips to Fight Medicine-Induced Weight Gain

Tips to Fight Medicine-Induced Weight Gain

One of the main and pressing issues that we all face is weight maintenance.   Whether we want to admit it or not, most – NOT ALL of us are struggling with weight issues. While some people have problems of not being able to “put on weight”, a lot of us battle this problem.

Most of the times, this is intentional weight gain, because of poor diet or lack of exercise; but there are others who face unintentional weight gain without increasing consumption (of food or liquid) and without decreasing activity levels.

This unintentional weight gain may be periodic, continuous or even rapid. However, it is very important to pay close attention to your body’s changes at all times. Even if it’s not the health condition, the medications used to treat the illness may have an undesirable side effect of weight gain- antipsychotic drugs, mood stabalisers, antidepressants, steroids, medications for hormonal imbalances such as hypothyroidism, increased cortisol production and Cushing’s syndrome, autoimmune diseases, fluid retention, meds for corticosteroids or even birth control pills. Weight gain may also occur during the menstrual cycle (for women) where there is a lot of retention and bloating.

Some of the symptoms to pay attention and look out for include shortness of breath, fever, skin sensitivity, difficulty breathing, rapid weight gain, changes in vision, swollen feet and heart palpitations. Now one may assume that everything is all right with them and neglect these symptoms but it is very, very important to always stay vigilant of these signs.

Why does this happen? A very good question, indeed- we all would want to know!

This is because certain medicines such as corticosteroids alter/change the body’s electrolyte and water balances and even metabolic rate. Steroids decrease the body’s ability to flush out sodium from the body. Therefore many people who take steroids have reported of increase fat in the abdomen, neck and face. Even if you CAN CONTROL the steroid driven weight gain, it is likely to look HEAVIER because of the redistributed FAT!

Medicines used to treat depression, anxiety and other antidepressants may ALSO lead to weight gain because of the side effect of appetite changes. As a result of this side effect of such medicines, anything and everything that looks appetising becomes a craving and this is DEFINITELY not healthy and close to fruits or vegetables.

Besides the fact that being overweight leads to many health complications such as high blood pressure, sleep apnea, heart disease, stroke, liver disease, infertility, psychological problems, diabetes or impaired glucose tolerance, certain types of cancer and arthritis; it is very important to deal with weight issues SIMPLY for the fact that it will lead to better self confidence, boost your self esteem, look and feel better about yourself!

So when you are armed with all the knowledge about how weight gain is a potential side effect for taking medicines you can make smart choices to deal with it!

Nutrition should form more of a part of improving health. There are strategic methods to deal with such issues and a diet plan needs to be devised on extreme exercise plans and a drastic decrease in calorie intake!

So, how can one fight this battle with their Weight?

  1. Pay Close attention to the amount of sodium intake: Although, it is a healthy choice for everyone to avoid excessive sodium in the diet, people who are taking anti- depressants and/or steroids may want to pay extra close attention to the amount of sodium they have in their diet.

salt__landscape

So, what this means is that, they should avoid canned foods, processed foods and fast food; as they are often packed with sodium. It is very important to choose low-calorie foods such as fresh vegetables and fruits, eat foods that are rich in fibre, choose foods that are slow to digest carbohydrates and make sure that have drink a lot of water.

2. Add more potassium to your diet: Potassium, a very important body mineral for both electrical and cellular functions can be found in foods such as fruits, whole grains and fruits. By NOT having enough potassium in your diet, not only will it lead to your muscles feeling weak but also abnormal heart rhythms.

Potassium-FBMeme

 

It also flushes out sodium from the body and leads to other health benefits such as reduced blood pressure, osteoporosis prevention and protection against stroke. Some of the potassium rich foods include bananas, avocados, coconut water, spinach, black beans, beets and edamame.

3. Have small, frequent meals throughout the day: As medicines (specific ones) can increase your appetite, it is important to break up the food intake into smaller yet frequent meals. Instead if having three MASSIVE meals, you can integrate non-starchy veggies –volume rich foods. Having six small meals –that are healthy are recommended.

6mealsaday

4. Stay Active: Staying active is important for everyone and is important not only for weight loss but also weight maintenance. Its important to bear in mind the your health condition and current symptoms.

download

5. Get quality sleep: Now, one may wonder how sleeping can help but people who are taking medicines such as steroids as it is face insomnia and issues with their sleep pattern.

1_04AuGvRkL1mrB7PLwrK49Q

This leads to an increase in appetite, which is NOT AT ALL good when you want to lose weight. Quality sleep is not only good for a healthy mind but also one effective way to prevent weight gain.

Sleep-So-Important

 

6. Consult your doctor: It’s very important to stay in touch with your doctor/neurologist or whoever is prescribing you medicines. Sometimes, certain medications lead to weight gain and there may be alternatives or treatment protocols that you could use to maintain your health. For instance certain medications such as Dichorate ER 750 Mg may lead to an increase of weight and there may be an alternative you can use such as Lacosam 100Mg or Zonegram 200 Mg that may lead to weight loss.

videoblocks-doctor-holding-in-hand-consult-your-doctor_h2btf36pf_thumbnail-full08.png

 

 

 

 

 

 

 

 

Are Your Medicines Making You Gain Weight?

 

images (3)

Weight Gain, Weight Gain, Weight Gain … how many of us live behind the prison of these words tangled up in our minds? Constantly nagging us wherever we go- the first thing that hits you as you get dressed up, or while you eat; a haunting clouded thought as we wake up in the morning.

This negative self talk that we constantly enforce upon ourselves, constantly telling us that we are NOT good enough, fit enough, disciplined enough, and thin enough. A constant comparison to other people in society –all of which cause emotional disturbances, stress, anxiety, depression and an overload of the hormone –cortisol.

3693-cortisol

This hormone is the one that is in charge of causing our metabolism to SLOW down, increase our cravings AND increases our bodies to store Fat. Our body actually holds onto body fat, in the fear of starvation and losing weight is very hard when cortisol production is very high.

01C4475101CD30D04DF08673A577656F01-main-article-6730

It’s as it hard enough to maintain a healthy weight by eating healthy food (in adequate or proportionate amounts) and also getting enough exercise! Despite your diet and exercise there are several other factors that play a key role in gaining weight. These include:

  • Sleep Problems: Although this may surprise you, it has been found through various studies how chronic insomnia can have a major effect on weight gain. In fact, it can make a person feel extremely cranky and groggy as it disrupts the  endocannabinoid system (ECS), the system that regulates signals related to appetite and the brain’s reward system. When you get tired, you are more likely to eat more (despite not even realising it). In addition to that, it will lead to daytime fatigue where you become lethargic and burn less calories.

high-vs.-low-cortisol-level

  • Stress: All of us have at some time or the other experienced some form of stress in our lives where we try to drown our sorrows with some form of sweet – e.g. browning, donuts, cookies, etc. after a rough day. While this is one way of gaining weight there is also another way, even if you do not eat anything! That is because of the hormones that stress releases into the body – which makes can predispose you to hold on to weight. As if this is not enough, chronically elevated levels of cortisol increase blood sugar (putting you in risk of catching type 2 diabetes) and at a risk of developing more belly fat.
  • Medications: Sometimes, the answer to inexplicable weight gain is related to meds. Right behind your medicine cabinet doors, are some meds that cause weight gain either by increasing your appetite, cause you to hold onto extra fluids or slowing down your metabolism.

Some of these include:

  • Certain tricyclic antidepressants- such as amitriptyline,
  • imipramine (Tofranil) and doxepin that lead to weight gain
  • Paroxetine (Paxil, Pexeva), a selective serotonin re-uptake inhibitor (SSRI)
  • monoamine oxidase inhibitors (MAOIs), such as phenelzine (Nardil) and Mirtazapine (Remeron), which is an atypical antidepressant.

Some of the main culprits include antidepressants (such as amitriptyline, paroxetine, and sertraline), anti-psychotic drugs (used to treat disorders like schizophrenia and bipolar disorder), medicines for mood stabalisers, allergy pills, steroids (such as  prednisone or birth control pills), medicines that treat mental illnesses, hypothyroidism your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone it can lead to weight gain. You will most likely feel weak, tired and cold.

1407-MentalHealthHumor-Medicastion-Causing-Depression-and-weight-gain-Psychological-Disorders-Cartoons-Chato-Stewart

Contrary to this, even when you do not get enough thyroid hormone it leads to a slower metabolism which leads to weight gain. No one knows for suer why certain antidepressants are more likely to cause weight gain. While some trigger food cravings –particularly carbohydrates, others affect the body’s metabolism.

At other times, when antidepressants are effective people may indulge in food cravings –regaining their appetite which ultimately leads to weight gain. In this obesity epidemic that is constantly going on, unwanted weight gain because of antidepressants is rarely mentioned. Losing weight as a result of taking antidepressants is not always easy and in some cases it may be as simple as switching the medication.  

A thyroid which functions at the lower end of the normal range may be the reason behind a drastic weight gain. It is important to treat the hypothyroidism with appropriate medicines so as to reverse weight gain.  

diabetic meds (such as  insulin, thiazolidinediones (Glitazones) , and sulfonylureas), medications for heart disease and antihistamines and Blood pressure-reducing drugs like beta-blockers. Certain other medications that lead to weigh gain include medications for epilepsy such as valproate and carbamazepine.

According to WebMD, as much as 15 percent of weight issues are related to medications. Medicine related weight gain is not something uncommon. If your medicine causes shortness of breath then , you may not even want to exercise.Of course this will lead to weight gain.

While its true that MANY medicines can cause weight gain, it is important to keep in mind that NOT EVERY medicine will cause weight gain. There are certain types of medicines that can actually help a person lose weight.

For instance Zonisamide an anti-epileptic medication has the common side effect of significant weight loss, the diabetes drug -metformin might make you lose weight instead of gain it; Topiramate (a drug used for seizures and migraines) can help a person lose weight rather than gain it.

The weight gain due to medications can pose serious health problems to a person, especially if they are already overweight. This weight gain depends on a number of factors such as age, the medicine and any other medical problem a person may have.

While some people may fain a few pounds in a year, there are others who will gain 10-20 pounds over the course of a few months. However, in chronic cases where people may have to take the medication for months or even years; it may lead to a significant weight gain.

       Why do people gain weight via certain medicines?

       It has been proven that certain medications stimulate a person’s appetite, which causes a person to eat more – thereby leading to weight gain.Other medications can affect the body’s metabolism causing the body to even burn calories at a slower rate; leading to an increase in weight. Other medicines affect the body’s ability to absorb sugar, how your body stores sugar and other nutrients.   

images (2)                   

Of course, while meds can cause a lot of weight gain – being overweight due to this reason or any other reason itself has many health problem or can be the reason to lead to some in the future.

1546_MentalHealthHumor-Meds-Gain-Weight

Some of these health problems include:

  • Diabetes or impaired glucose intolerance
  • Psychological problems
  • Stroke
  • Sleep Apnea
  • Liver Disease
  • Certain Cancers
  • High Blood Pressure
  • Heart Disease
  • Arthritis
  • Certain Lung Diseases
  • Infertility

 While there are times when you may not always gain weight despite having a particular medicine having weight gain as a side effect. What you really need to pay attention to is a healthy diet (good eating habits) and exercise.

woman-on-scale

  • Underlying Health Problems:  Although many of us tend to overlook this factor and focus only on our diet and exercise, one of the main culprits behind weight gain is held with that tiny butter-fly shaped gland on your neck- the thyroid!

This tiny gland is responsible for controlling many of the body’s metabolic processes, such as body temperature, heart rate and weight. So any imbalance with this gland would naturally affect your weight!

So, if your body has low levels of thyroid hormones – a condition known as hypothyroidism occurs. In contrast, if the body produces too much of this hormone then a condition known as hyperthyroidism will occur.

These problems are extremely severe if overlooked as they are concerned with the bodily functions. Other health problems may include Cushing’s syndrome (a rare adrenal gland disorder) and polycystic ovary syndrome (PCOS). Its very important to visit a doctor and really investigate what is happening with your body if weight gain persists.

  • Hormone Fluctuations: Hormonal fluctuations are extremely common and spikes in any of the hormones can lead to fluctuations in weight. For instance, a spike in estrogen will lead to the body retaining fluid (for females this will occur right from the beginning of your period till the end).

This will lead to an increase in weight gain which is just temporary, so the weight just may return back to normal within a few days. However, there are other times when hormones go haywire for women on a continuous basis. Low estrogen levels can cause fluctuations in blood sugar which will ultimately lead to weight gain. Its very important to pay attention to your hormone levels at all times.

  • Ageing: Yes, its true – growing up or rather ‘ageing’ can be a possible cause for gaining weight. While this is not an excuse behind weight gain, the body tends to require less energy as we grow (fewer calories) and the metabolic rate slows down.

Ageing also leads to muscle loss. So while you may not even notice any change in your diet or exercise you could also be putting on weight due to this factor. So, in order to fight this struggle against the metabolic slow-down it is very important to incorporate a healthy –nutrient rich diet (rather than empty calories) and a lot more exercise during the day. Continue reading “Are Your Medicines Making You Gain Weight?”

Weight Loss–A Deceptive Number

Continue reading “Weight Loss–A Deceptive Number”

You only Lose Fat… One pound at a Time!

24MPHealth5

Did you know that you have more fat cells in your body than the number of people living on earth right now? Fat cells exist in almost all parts of the body except the brain, eyelids and oesophagus. So instead of hating FAT, its time you start looking at some of the cold facts of FAT square in the face!

First of all, there are approximately 30-50 billion fat cells in your body -if you are a healthy adult, or anywhere between 60-100 fat cells if you are considered obese. In fact, our brain is composed of 60% fat and even though the brain is a small part of the body (2%) it uses 20% of the body’s metabolic energy!

Besides that, fat is considered to be your number one source of energy! It is in fact, essential for survival and it is a known fact that after puberty that you will NOT gain any more fat cells. So, if you any gain weight, the number of fat cells remains the same. Liposuction is the only way to physically remove fat cells.

The only thing that changes is that each fat cell expands in size- getting bigger and bigger –and can get as big as ten times its normal size. Gender and genes determine fat storage.

There is also a popular misconception that fat makes a person overweight or obese. In fact, our body’s pumps out insulin, which affects the amount of fat, we have in our body. Sugar on the other hand is the real villain, which makes us fat. It sabotages our waistlines and steals our health!

Our body pumps out more and more insulin to pull the blood sugar levels back down. It’s impossible to burn up all the sugar that we eat and inevitably our body stores it as fat and creates insulin resistance and overall metabolic havoc among other mayhem. By eating more sugar, your cells become numb to insulin’s call and more and more insulin to pull your blood-sugar levels back down.

aBDOMINALoBESITY

This is possible only through the absorption of vitamins A, D, E and K. These vitamins are only soluble in fat and the only manner our body can absorb them, digest them and transport these vitamins is when they get dissolved in fat.

In fact, fat is important for a number of reasons; it protects our internal organs from external shock, helps to maintain healthy cellular functions and it helps to maintain the temperature of the body. Fat is also important to maintain healthy skin and hair.

Fat is a compound that can stay in both liquid and solid form at room temperature. It is a compound, i.e. it is a type of energy that our body requires and the other two energies are known as proteins and carbohydrates. Another term used to refer to fat and oil is lipid; lipids are nothing but fat which can be either in liquid or solid form.

There are different kinds of fats: saturated fats, unsaturated fats and trans fats. Unsaturated fats have two categories: mono unsaturated fats and polyunsaturated fats. Bad fats include saturated and trans fats. Trans fats (also known as hydrogenated fats) is all the fat that is contained in processed or manufactured foods.

Fats are also known as triglycerides and are esters of three fatty acid chains and the alcohol glycerol. Fat is an important foodstuff for many forms of life and fats serve both structural and metabolic functions. While there are many different kinds of fats, each variation is a variation on the same chemical structure. All fats are derivatives of fatty acids and glycerol. Most fats are glycerides.

While growing up, I was early to encounter many chronic diseases like asthma, diabetes, heart diseases and even cancer; but I have never related them to body fat or even obesity, until now! Due to its high caloric value (1 gram of fat =9 calories) it is very easy to consume more calories than required.

These extra calories, which get stored in your body as fat lead to weight gain and it is the liver that is responsible for producing cholesterol, which is important for a healthy body and is a building block for other essential chemicals that the body produces.

Obesity is a massive public problem and not maintaining a healthy weight for your height can adversely affect you leading to gallstones, some cancers, diabetes and coronary heart disease.

What is cholesterol?

 Cholesterol is a waxy substance that in low levels flows freely around the body in the blood. Cholesterol is actually required by the body and is a building block in cell membranes. It helps in making certain hormones that play a crucial role spermatogenesis (the process of sperm production). While only 20% comes from our food, about 80 % is expected to be produced by the liver.

Higher levels of cholesterol mean a higher risk of developing coronary heart disease.

As we go through our middle years, the proportion of fat to body weight tends to increase more and more. This gap tends to increase more in women than men and all the extra pounds park themselves bang around the midsection of the body.

At times we may have to accept all of these changes as inevitable ones – as they are all apart of ageing, but adopting a wholesome lifestyle and diet certainly is a healthier way to live. Cholesterol is carried around the body in the bloodstream combined with proteins, known as lipoproteins.

There are two main types of lipoproteins that are used to measure the cholesterol level in the blood – LDL – low-density lipoprotein and HDL – High-density lipoprotein. Low-density lipoprotein (LDL) is often called ‘bad’ cholesterol whereas high-density lipoprotein (HDL) is considered ‘good’ cholesterol.  HDL is ‘good’ as it can remove extra bad cholesterol from the bloodstream.

People who have high cholesterol levels are more likely to develop health problems, the risks are increased further for people who also smoke, have high blood pressure, are physically inactive or unfit, are overweight or obese or suffer from diabetes.

Abdominal or visceral fat is known to be the worst type of fat that you can have. It is the fat that is stored in your abdominal cavity; therefore stored more around a number of internal organs such as the liver, pancreas and intestines. If you have a high amount of visceral fat you are more likely to be at risk of catching any of the chronic diseases such as heart diseases, high blood pressure, type 2 diabetes. For optimum health your visceral fat should be beneath 13.

Continue reading “You only Lose Fat… One pound at a Time!”

Top Myths, Lies and Misconceptions held about Weight Loss

Losing weight is something everyone struggles with at some point of time or the other. With the abundant amount of information available to people on the Internet, people can very easily be misled. To avoid any form of confusion, here are the top myths, lies and misconceptions that are held about weight loss:

1. All Calories are of equal proportion: A calorie is a known to be a measure of energy. However, at the same time the way the body breaks down calories is very different: carbohydrates, proteins and fats. These are the three main sources of calories in our diet and the affect that they have on our bodies differ drastically. In fact, different foods are known to go through different metabolic pathways, which can impact our hunger and the hormones that regulate weight.

A simple change such as replacing carbs and fat with proteins can help to boost your metabolism, reduce appetite and cravings; while also optimising the function of some weight-regulating hormone. Besides this, certain calories from whole foods such as fruits, etc. tend to be more filling than those calories from refined foods such as candies, etc.

It’s important to remember that not all calorie sources can have the same effects on your health and weight. For instance, protein can increase metabolism; but it can also reduce appetite and improve the function of weight-regulating hormones.

2. Cutting out all the snacks will help you lose weight: Snacking isn’t the problem to your weight loss; it’s always the ‘type’ of snack that you are eating. It is advisable to eat every few hours, in order to maintain energy levels but you need to make smart food choices.

You have to avoid fried foods and wafers, chocolate, crisps and those snacks that are high in salt, sugar and fat. Instead you should opt for fruits. Consulting a dietician to figure out which are the healthy snacks that you can have would be a good idea.

3. Fat makes you Fat: Body fat is stored fat and is one of the three main macronutrients, besides carbohydrates and proteins. So, basically you would think if you eat more fat you would naturally become fatter (storing more fat in the body.

However, this is not entirely true! There are certain foods, which can be high in fats, but at the same time they can be low in carbs. However, at the same time these foods should not be high-carb, high calorie junk foods.   Fat has always been the culprit for the obesity epidemic. However, there is nothing inherently ‘fattening’ about dietary fat. Everything depends on the context.

4. Carbs make you PUT ON weight: Although many believe that carbohydrates are your worse enemy when it comes to weight loss, the truth is actually different. Your body requires carbs in small amounts to function well.

Whole grain and wholesome carbohydrates (such as brown bread or brown rice) are best and potatoes with skins on – to increase your intake of fibre. It is very important to avoid fried, starchy foods when trying to lose weight.

5. Supplements can help you lose weight: Although they may seem very tempting, there is no shortcut to weight loss. The weight loss industry is massive and it is only a gimmick. It takes a lot of hard work and dedication through your workouts and balanced diet.

The different supplements that are available all claims to have dramatic effects for weight loss and most often they work is because of the placebo effect. People buy into the marketing and want the supplement to ‘HELP’ them lose weight, rather than putting in the effort.

They thus become far more conscious of what they eat. Nonetheless, there are few supplements, which have a modest effect on weight loss such as Garcinia Cambogia Extract, Hydroxycut, Orlistat, Rasberry Ketones, Green Coffee Bean Extract, Glucomannan, Mertrim, Green Tea Extract, Conjugated Linleic Acid and Forskolin. However, it is always better to cut carbs and eat more proteins instead of opting for diet pills.

6. Losing Weight is a Linear Process: WRONG! Many people may assume that losing weight is easy, but it is not at all linear. There may be days and even weeks when you may not notice a difference, but you yet have to continue the hard work.

There may be times when you may be carrying food in your digestive system or your body could be holding onto water. For women, it is all the more pronounced as water weight can drastically fluctuate during the menstrual cycle. It takes time to notice weight loss.

7. Low-Fat/Reduced Fat foods are always a healthy option: Although they may look very tempting, food products that are labeled ‘low-fat’ or ‘reduced fat’ are not necessarily the healthiest option to opt for.

It only means that the food substance does not contain the full-fat version. It automatically doesn’t become healthy this way. Such food substances may even contain high levels of sugar. It is very important to check their nutrition labels before buying them.

8. Weight Loss Diets ‘actually’ work: Many people who want to lose

weight are under the false assumption that they need to follow a certain ‘nutritional regime’ in order to shed their extra weight.

However, the truth is very short lived. A weight loss diet cannot sustain you for the rest of your life. It has to be a way of living – a healthy style of eating that can be maintained and sustained at the same time. It is very important to make sure that you have enough activity level in your life.

Besides this, adopting a healthy lifestyle will only make you a happier, fitter and healthier person. Losing weight should then a natural side effect. It wont be healthy to go on any diet and starve yourself.

No matter how many diets you may go on, dieting can never be the solution to weight loss. In most cases, people gain whatever weight they may have lost.

9) Drinking water can help you lose weight: There are many times when one may mistake thirst for hunger. Although it is very important to hydrate the body, it is also important to recognise when your body is hungry and eat at appropriate intervals and timings. Its important to avoid soft drinks and keep that to a minimum as they are high on sugar content which means high in calories. Even energy drinks can themselves be high in caffeine and sugar. It is important to ensure that you drink six to eight glasses of water in a day.

10) Starving is the best way to lose weight: Many people feel that if they go for long periods of starvation then they will lose weight. However, that is not at all true. In fact it is very unhealthy and can even lead to weight-gain in the long run. By starving, your body does not get enough nutrients and remains low on energy, causing you to crave for high-sugar and high-fat foods.

These diets are generally very hard to maintain and can lead to erratic emotions. Debunking Weight Loss Myths

Water Weight Could Be Slowing Your Weight Loss Plans

water_retention

Are you tired and frustrated that you’re not losing much weight despite strenuous exercise routines and dietary changes? Our body has a very complex system, which involves minerals like potassium and sodium and hormones, to maintain a proper balance.

However this balance is most often disturbed and the stall in your weight loss does not necessarily mean that there is a stall in fat loss – it actually could be because of the water retention in the body.

Every body has a different way that their body reacts to diet changes and to exercise routines. This is perhaps why skinny people who are trying to build lean mass and pack on size instead loses weight whereas other people who have exercised twice as much and ate pretty healthy have actually gained weight!

Water retention (also known as fluid retention or hydropshydropsy, edema) is when extra water hangs around the tissue, joints and body cavities between your cells. This is the way our body copes.

It is perhaps the most frustrating to deal with, especially for people who are working really hard at their workouts and diets. Carbohydrates and salt are the main two reasons for water retention. It is in fact one of the main reasons why you even look “fatter” despite the intense dieting and workouts that you do!

Some other reasons why water retention occurs include fluctuating sodium levels, intense exercise and even your body’s key electrolytes being out of the smack.

Besides this, chronically elevated levels of cortisol are also causes of water retention. Its hard to pinpoint how much of water retention cortisol can actually cause as it can also cause fat gain, but cortisol weight is a mixture of water and fat.

There are different reasons for causing a rise in cortisol levels- the main ones being sleep deprivation, psychological stress and the very activities that people turn to for weight loss- strenuous exercise and caloric restriction!

Water retention could be caused because of many other reasons such as standing or sitting for long periods of time, fluctuating ( high or low) blood pressure, prescription medications, infection of your blood vessels, liver, kidney, thyroid or heart disease, hormonal changes during pregnancy and even during mentruation and head injury,  

So, the next logical question would be how to avoid this from happening or how to flush all that water weight out of your system!

(This advice is strictly for those who are absolutely sure that they have been in a reduced caloric state 100% but the weight is not changing (in past weeks) despite the workout and diet.)

This advice can also help people to want to stop looking ‘bloated’ and just look a lot better. So, if you are pumped full of water weight, you will most certainly look bigger.

Now the question is, what can you do about it?

Steps to NO AVOID WATER RETENTION

  • Drink MORE water – It’s as simple as that! It is the easiest way to get your body in a good rhythm where it does not store any water. This actually helps the body to release more water.    

When you don’t drink enough water, your body desperately holds onto whatever little there is to prevent any dehydration. This is in fact a survival tactic that our body uses to prevent dehydration.

If your body does not get enough water and you are exercising and sweating on a regular basis your body is only getting rid of your body’s electrolyte system and natural hydration.

When your body is fully hydrated and your body has enough water, there will be no need to hold onto any excess water. There are times when you are not fully hydrated.

Your body holds onto whatever little amount of water there is under the skin (subcutaneous fluid) for emergency. This fluid; is created by water molecules that bind onto sodium ions. So in short, water retention is caused by excess sodium.

To put it in simple terms, the best way to reduce water retention is to eliminate sodium from the bad food sources that automatically make you look puffy and give you a bloated image. Some of these include: processed foods, fried foods, bread, canned vegetables, ice cream, candy and potato chips.

‘Water weight’ is however different from fat!

Although you gain weight, water weight is not linked to the number of calories consumed or even expelled. Fat weight is linked to an imbalance of energy.

So to make it simple it is a combination of reducing your sodium intake and increasing your water intake. The next step for you is to ensure that you lift weights (include weights) a couple of times a week. This means that your muscle weight also includes water weight and your body will less likely store it between your skin and muscles.

Another important way to ensure that your body is not storing excess water is to increase your intake of fruits and vegetables. These food items are all natural high fiber food.                  

Best foods for water retention:

  • Eat Bloat-fighting foods such as: All of those food items that are high in water content such as leafy greens, tomato, onions, carrots, peppers, cucumber, watermelon, grapefruit and celery can help to flush out excess sodium in the body are good food sources to help prevent water retention. The flavonoids that are found in vegetables and in fruits can even alleviate water retention.
  • Magnesium foods are absolutely essential. Green vegetables such as spinach and some legumes like beans and peas. These food substances can help to get rid of water retention.
  • Potassium rich foods vegetables such as broccoli, potatoes, lima beans, sweet potatoes, peas and potassium rich fruits such as kiwi, prunes, bananas, apricots, cantaloupe and citrus fruit.
  • Take electrolyte
  • Avoid stress (it actually leads to weight gain!)
  • Nuts & whole grains: They are a good source of vitamin b6 and are great munch to have. It’s important to choose whole grains that are low in sodium and avoid salted nuts.

 

 

weight-Loss-Myths

Losing weight is something everyone struggles with at some point of time or the other. With the abundant amount of information available to people on the Internet, people can very easily be misled. To avoid any form of confusion, here are the top myths, lies and misconceptions that are held about weight loss:

  1. All Calories are of equal proportion:

A calorie is a known to be a measure of energy. However, at the same time the way the body breaks down calories is very different: carbohydrates, proteins and fats.

These are the three main sources of calories in our diet and the affect that they have on our bodies differ drastically. In fact, different foods are known to go through different metabolic pathways, which can impact our hunger and the hormones that regulate weight.

A simple change such as replacing carbs and fat with proteins can help to boost your metabolism, reduce appetite and cravings; while also optimizing the function of some weight-regulating hormone.

Besides this, certain calories from whole foods such as fruits, etc. tend to be more filling than those calories from refined foods such as candies, etc. It’s important to remember that not all calorie sources can have the same effects on your health and weight.

For instance, protein can increase metabolism; but it can also reduce appetite and improve the function of weight-regulating hormones.

2. Cutting out all the snacks will help you lose weight:

Snacking isn’t the problem to your weight loss; it’s always the ‘type’ of snack that you are eating. It is advisable to eat every few hours, in order to maintain energy levels but you need to make smart food choices.

You have to avoid fried foods and wafers, chocolate, crisps and those snacks that are high in salt, sugar and fat. Instead you should opt for fruits. Consulting a dietician to figure out which are the healthy snacks that you can have would be a good idea.

3.  Fat makes you Fat:

Body fat is stored fat and is one of the three main macronutrients, besides carbohydrates and proteins. So, basically you would think if you eat more fat you would naturally become fatter (storing more fat in the body. However, this is not entirely true! There are certain foods, which can be high in fats, but at the same time they can be low in carbs. However, at the same time these foods should not be high-carb, high calorie junk foods.

Fat has always been the culprit for the obesity epidemic. However, there is nothing inherently ‘fattening’ about dietary fat. Everything depends on the context.

4.   Carbs make you PUT ON weight:

Although many believe that carbohydrates are your worse enemy when it comes to weight loss, the truth is actually different. Your body requires carbs in small amounts to function well.

Whole grain and wholesome carbohydrates such as brown bread or brown rice are best and potatoes with skins on – to increase your intake of fibre. It is very important to avoid fried, starchy foods when trying to lose weight.

5.  Supplements can help you lose weight:

Although they may seem very tempting, there is no shortcut to weight loss. The weight loss industry is massive and it is only a gimmick. It takes a lot of hard work and dedication through your workouts and balanced diet. The different supplements that are available all claim to have dramatic effects for weight loss and most often they work is because of the placebo effect.

People buy into the marketing and want the supplement to ‘HELP’ them lose weight, rather than putting in the effort. They thus become far more conscious of what they eat. Nonetheless, there are few supplements, which have a modest effect on weight loss such as Garcinia Cambogia Extract, Hydroxycut, Orlistat, Rasberry Ketones, Green Coffee Bean Extract, Glucomannan, Mertrim, Green Tea Extract, Conjugated Linleic Acid and Forskolin. However, it is always better to cut carbs and eat more proteins instead of opting for diet pills.

6. Losing Weight is a Linear Process:

WRONG! Many people may assume that losing weight is easy, but it is not at all linear. There may be days and even weeks when you may not notice a difference, but you yet have to continue the hard work. There may be times when you may be carrying food in your digestive system or your body could be holding onto water. For women, it is all the more pronounced as water weight can drastically fluctuate during the menstrual cycle.

It takes time to notice weight loss.

7.  Low-Fat/Reduced Fat foods are always a healthy option:

Although they may look very tempting, food products that are labeled ‘low-fat’ or ‘reduced fat’ are not necessarily the healthiest option to opt for. It only means that the food substance does not contain the full-fat version. It automatically doesn’t become healthy this way. Such food substances may even contain high levels of sugar. It is very important to check their nutrition labels before buying them.

8. Weight Loss Diets ‘actually’ work:

Many people who want to lose weight are under the false assumption that they need to follow a certain ‘nutritional regime’ in order to shed their extra weight. However, the truth is very short lived. A weight loss diet cannot sustain you for the rest of your life. It has to be a way of living – a healthy style of eating that can be maintained and sustained at the same time.

It is very important to make sure that you have enough activity level in your life. Besides this, adopting a healthy lifestyle will only make you a happier, fitter and healthier person. Losing weight should then a natural side effect. It wont be healthy to go on any diet and starve yourself.

No matter how many diets you may go on, dieting can never be the solution to weight loss. In most cases, people gain whatever weight they may have lost.

9. Drinking water can help you lose weight:

There are many times when one may mistake thirst for hunger. Although it is very important to hydrate the body, it is also important to recognise when your body is hungry and eat at appropriate intervals and timings. Its important to avoid soft drinks and keep that to a minimum as they are high on sugar content which means high in calories. Even energy drinks can themselves be high in caffeine and sugar. It is important to ensure that you drink six to eight glasses of water in a day.

10.  Starving is the best way to lose weight:

Many people feel that if they go for long periods of starvation then they will lose weight. However, that is not at all true. In fact it is very unhealthy and can even lead to weight-gain in the long run. By starving, your body does not get enough nutrients and remains low on energy, causing you to crave for high-sugar and high-fat foods. These diets are generally very hard to maintain and can lead to erratic emotions.

123

Blog at WordPress.com.

Up ↑

chattingchai

everyday conversations over a steaming cuppa!

Samman Association

Empowers People With Epilepsy

monish chandan

My Life Experiences

The Indian Express

Breaking News, Latest India News, Today Headlines, Election Results 2018 Live News

The Idea-smithy

Adventures of a Paper Plane Pilot

Your Daily Cup of Fitness: Karina Pandya

All you wanted to know about fitness, health and yoga