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Weight loss tips | Weight loss tips in Urdu

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Weight loss tips | Weight loss tips in Urdu

Now a days weight loss is big problem for both men and women. Every one want quick weight loss and burns extra body fats quickly to look smart, healthy and slim.

There are lots of way by which you can get healthily and easy weight loss. In this article we are putting some weight loss tips for men and women.

By following these simple and easy weight loss tips, both can easily lose weight in no time and get slim and smart body in few weeks.

Weight loss tips

1. In those days people give more attention on mind work then physical work. As a result they get weight and due to no physical work they facing the weight problems and obesity.

2. Lots of people don’t pay attention on exercises and physical working they put them self just for office or other sitting works and as a result of these resting works they store more and more amount of fats in their body and a time will come where they become over weight.

3. Do regular exercises and physical work like jogging, swimming, running etc. Walk almost 4 to 5 kilometers per day it good for health and to lose weight healthy.

4. For burning fats and extra calories from body chose fresh and healthy foods. Use fresh fruits and vegetables in your daily diet.

Don’t eat fried and those food products that contain much amount of carbohydrates and fats.

5. Exercise is not the only way of building the muscles. But with the building of muscle it also helps you to quick weight loss.

So do routine exercises daily in evening for burning extra fats from body and excess weight loss.

6. Make a perfect and healthy diet and nutrition plan for your daily diet. Eat 3 to 4 eggs in week because eggs contain the proteins which are good for our health.

7. Eat less, fresh, clean and healthy food to put your weight balance. Ate green vegetable in you diet because green vegetable contain iron calcium and proteins.

Don’t ate fast food and packing food materials because these type of foods are contain much amount of fats and carbohydrates as well as harmful bacteria’s which are not good for health.

Weight loss tips in Urdu

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Why havent I lost weight after exercising? You asked Google heres the answer | Kate Carter

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Why havent I lost weight after exercising? You asked Google heres the answer | Kate Carter

Every day millions of internet users ask Google lifes most difficult questions, big and small. Our writers answer some of the commonest queries

Honestly? The short answer is more than likely that you are consuming more calories than you are expending.

Of course there is a little more to it than that. It helps to know what type of exercise you are doing, how long you are doing it for, and at what intensity. But, for the vast majority of people, it is not the exercise part that matters most. Its what you eat. When it comes to weight loss, a good diet trumps exercise every time.

How much are you eating?

It might not be an easy truth, but study after study shows that people consistently underestimate the amount of calories that they consume. They forget the handful of nuts, or the cans of soft drink, or even just the fruit to tide them over to tea. Research from Harvard Medical School published in the BMJ found that, of more than 3,400 customers polled at fast food chains, more than a quarter underestimated calorie content by at least 500 calories. And over time that adds up along with the pounds.

Another thing worth considering: as well as underestimating calories consumed, most people tend to overestimate how much they burn through exercise. In a Canadian study, a group of recruits were told to eat the number of calories they thought they had just burned by working out. They ate two to three times as much.

Exercise is not a magic bullet. You cant and I speak, with regret, as someone who runs about 60 miles a week use it as carte blanche to scoff whatever you want. A 2011 study in the American Journal of Medicine put it starkly, isolated aerobic exercise is not an effective weight loss therapy. If you want to lose weight, you must first and foremost examine your diet.

But Ive worked up quite an appetite!

Our relationship with food is complex. Many of us again, myself included use treats as a reward. We think a long session in the gym, or a long run or bike ride, deserves a large plate of food as a reward. Yet much of this is in our heads, rather than our growling stomachs, and indeed exercise can actually be an appetite suppressant.

This is illustrated by another Canadian study dating from 1997. Three groups were chosen. One did high-intensity cardio, one low-intensity cardio, and a control group no exercise at all. The researchers asked all participants to then rate how hungry they were, before taking them to an all-you-can-eat buffet. There was no statistical difference either between how people in the various groups rated their hunger, nor how much they ate. In other words: no one actually worked up an appetite.

(An aside: swimming always strikes me as the worst culprit for this. Wonderful though swimming is, it almost always seems to make you starving afterwards, even if youve done very little other than sedately paddle around. Swimming in cold water, rather than an overheated pool, does burn more calories because your body is working harder to keep warm. However, it also stimulates your appetite more by up to 44%. So its pretty easy to consume more than youve burned after a swimming session. I love swimming and it has many other benefits, but as a fat or weight loss tool it is less effective than other forms of exercise.)

So what are you eating?

Another answer to the question is to look not so much at the amount you eat as what it consists of. Not least because some foods have a higher satiety index than others, and will therefore leave you feeling fuller for longer. A protein-rich diet with about 35% of your calories coming from a protein source seems to be the best way to combat hunger, fight muscle loss and generally feel smug and healthy.

This is not to buy into the carbs are evil myth. Carbs are an important part of a balanced diet, particularly if your chosen form of exercise is endurance-based. On the flip side, however, people who think they need to carb-load before endurance efforts should be aware that the body has more than enough stored in it for a good 90 minutes of exercise before you need to start thinking about topping up with gels or similar.

One in, one out?

Your heart rate monitor informs you youve burned 500 calories. A large bar of chocolate is roughly 500 calories. Ergo, you can eat that (in addition to everything else youre having) and not gain a pound, right? In truth, the trade-off is a more complicated than that.

In a study published in 2010 in Medicine and Science in Sports and Exercise, researchers at Louisiana State University recruited three groups of moderately overweight volunteers. One group as control, the second group cutting calories by 25%, and a third by 12.5% but increasingly their calories burned through physical activity to the same level: so the two latter groups had the same overall calorie deficit. What happened? Well, both group lost the same amount of weight. But the group who followed the 12.5% less calories/more physical exercise improved other health markers like cholesterol, blood pressure and insulin sensitivity. So, essentially, while a calorie is a calorie, and while diet is far more important for weight loss, you should exercise too because itll improve your overall health.

The myth of the fat burning zone

Anyone who has ever been on a cardio machine in a gym will have seen those heart rate graphs. You know, the bit with the weight management or fat-burning zone. Those who believe fervently in those graphs seem to worry that pushing themselves higher than that zone could have positively deleterious effects on their fat burning.

Sorry, but it doesnt work like that. The fat-burning zone is based on a misunderstanding of how our bodies work. When we exercise, we use both fat and carbohydrates stored in our cells. At a low level of intensity a walk or gentle cycle ride we burn more fat than carbohydrate. If we push harder, and longer, the proportion changes, switching over (dependent on fitness and age and so on) at about 60% of your max heart rate. This does not, however, mean we stop burning fat or even burn less fat when we go at it harder than that.

Yes, the ratio shifts, but at a higher intensity/duration you are burning more of both anyway.

And theres more bad news for those who believe in the fat-burning zone.

If you burn mostly carbohydrate during exercise, then when you eat afterwards, your body will convert those calories into carbohydrate to replenish what youve used. If you burn mostly fat, your carbohydrates stores will still be full. So, with no need to top them up, your body will store those calories as fat rendering your fat-burning efforts pretty redundant.

Just look at sprinters. They do much of their training at a very high intensities with long rest periods. Im pretty sure they are almost never in that fat burning zone, either on the track or in the gym. They generally look like they are coping OK with keeping the fat at bay

But muscle weighs more than fat!

No, it really doesnt. A pound of muscle weighs who would have thought it? a pound. The same as a pound of fat. Or a pound of lemon jelly. Or a pound of sweets. A pound is a pound. The muscle just takes up a bit less space (dont click on this visual representation if you are squeamish).If the scales are unfavourable to you, its unlikely to be because the 20-minute run you did yesterday suddenly added 3lb of muscle to your frame. Sorry.

Keeping it off

The trouble with losing weight is that the less you weigh, the fewer calories you need to sustain you, on a day-to-day basis. This is one of the (many) reasons that people might find initial weight loss quite easy but then hit a plateau. Equally, its why many people finish a diet, then immediately find they are putting weight back on: they are eating what they used to be able to consume while maintaining the same weight, but now they actually need less. It doesnt seem fair, does it?

OK, so what exercise should I do?

Which is best for weight loss? The honest answer is probably the one you enjoy and will stick to. Cardio burns more calories at the time you are doing it, but weight training encourages your body to burn more calories through the rest of the day. Most studies that have examined the issue tend to conclude that, if weight loss is the goal, the best approach is to do both.

Finally, for far more authoritative, in-depth analysis of fitness myths and weight loss confusion, I cannot recommend highly enough this book by Alex Hutchinson. In an industry (or industries both the diet and fitness ones in this case) that seem to thrive on fads, misinformation and peddling the latest must have regimes or gadgets, its a clear, science-based look at what really works.

Read more: http://www.theguardian.com/us

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Gabourey Sidibe lost weight. Then she was criticized. It says a lot about our world.

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Gabourey Sidibe lost weight. Then she was criticized. It says a lot about our world.

In May 2016, actor Gabourey Sidibe had weight loss surgery.

As Sidibe explained to People magazine, the decision to go through with the procedure was both difficult and personal.

Photo by Bryan Bedder/Getty Images for Hulu.

Now, a year after the surgery, Sidibe is opening up about the reactions she’s gotten for her visibly smaller size.

While you might think that losing weight would earn her nothing but praise from the thin-obsessed world we live in, it turns out people’s reactions haven’t been too great.

As Sidibe explained to NPR, before the surgery, people liked to tell her that she needed to lose weight. Now that she’s had the surgery, people have felt compelled to warn her not to lose too much. It’s literally a lose-lose.

No matter what her body looks like, she’s noticed, people feel they have a right to tell her what to do with it.

As the actor explained:

“It’s important because I don’t happen to have the kind of body that we usually see on television and in films. I am plus-size, I have dark skin, and I am 100% beautiful, but I get a lot of flak. ‘Oh, you should lose weight.’ And now that I have lost weight I lost weight for health reasons I get, ‘You look good, but don’t lose too much weight because your face is starting to sink in.'”

Sidibe also noted the awkward comments she’ll get from others celebrating her weight loss for the wrong reasons:

“Literally someone said, ‘Congratulations, I see you lost weight. Congratulations.’ And I say, ‘That’s a weird thing to congratulate me on because this is my body.'”

Photo by Valerie Macon/AFP/Getty Images.

Sidibe’s experiences exemplify the impossible beauty standards women face and why when it comes to weight you really should “mind your own body.”

All of us (but particularly women) are relentlessly pressured to adhere to absurd standards when it comes to appearance. These expectations are ridiculous when it comes to defining “real” beauty, of course, but they’re also ridiculous when it comes to defining our health.

A person’s weight, generally speaking, really doesn’t tell you all that much about their health, many experts say. And even if it could, what someone else does with their body is their business and their business alone. A person’s weight, in and of itself, is not something to be congratulated for.

Photo by Richard Shotwell/Invision/AP.

Every body looks differently, works differently, and serves the person who inhabits it differently. And that’s important to remember if we’re considering the size or shape of someone else or ourselves.

Sidibe gets it.

“This has been my body since I was 5-ish, you know?” she told NPR. “It’s been a 30-year thing of other people putting their own stuff on my body. But it’s mine, so I will police it, thank you.”

Read more: http://www.foxnews.com/

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12 Weight Loss Tips That Have Nothing To Do With Giving Up Food

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12 Weight Loss Tips That Have Nothing To Do With Giving Up Food

Life’s short and food is glorious.

If you’re trying to hit weight loss goals in the new year, you may have decided all those tantalizing office snacks and dinners out are off the table. But luckily, losing weight doesn’t have to require giving up your favorite foods. Often, just a slight tweak to your environment or behavior, rather than changing the actual menu, is all it takes.

Check out the 12 tips below, which can help you stay on top of both your food bucket list and your health goals:

1. Eat off of a plate, not out of the bag.

Seeing is believing, so it’s important for portion control that you see how much of a snack you’re ingesting before you dive in. Otherwise, you could consume way more than you mean to. If you’re truly devoted, you might divide a snack into individual portions even before you get munching (store the rest for later in sealable plastic bags). This’ll help you stick to one serving.

2. Make that plate a small plate.

Many studies have examined if eating from a smaller plate helps people consume fewer calories. According to a recent analysis published in the Journal of the Association for Consumer Research, reducing plate diameter by 30 percent reduces the amount of food eaten by 30 percent. Simply changing the size of the plate from which you serve yourself could help you cut calories. Pretty cool.

3. And a blue one.

This suggestion is based off a series of studies that found when a food’s color contrasted with the plate on which it was was served, fewer calories were consumed. In one experiment, researchers found that people ate more spaghetti and marinara sauce when it was served on a red plate that matched the sauce than when it was served on a white one. The contrast, according to the scientists, makes the portion appear larger. Experts often recommend blue because not many foods are blue, but if blue doesn’t fit in with your kitchen decor, fear not. To put this trick to work, just make sure your plate doesn’t match the color of your dinner.

4. Drink out of a tall, skinny glass.

Cocktails may look fancy served in a short, wide glass, but that may prompt an over-pour of calories. One study found that people pour 30 percent more liquid into short glasses compared to tall, skinny glasses of the same volume, overestimating how much they’re really pouring. With that big pour, your also getting 30 percent more calories.

5. Skip the commercials.

Seeing food on TV will make you want food in your belly. Research published in Health Psychology examined the effect of food-based television advertisements and concluded the impact was big: Exposure to food advertisements caused people watching TV to snack more. The snackers were not necessarily driven to eat the product being promoted, but snack food in general. Similarly, watching cooking shows for recipe inspiration has been linked with a greater risk for obesity. Switch off “Top Chef” and record your favorite shows — thereby gaining the power to fast forward through ads — to defeat TV’s almighty power to induce hunger.

6. Hide your junk food.

Out of sight, out of mind. Just as seeing food on TV induces cravings, not seeing food may help reduce them. One experiment published in the International Journal of Obesity found that office workers ate fewer candies from a bowl when the bowl was opaque or covered compared to when it was clear. You can implement this trick at home by putting your junk food in colored containers or placing it behind healthier options in the pantry.

7. And put your healthy food in plain sight.

Organize your fridge like a mullet: Business in the front, party in the back. The office candy bowl study found that when food was more visible and accessible, people tended to eat more of it. And in a separate study, researchers compared the consumption of apples and popcorn based on proximity, finding that people ate more of whichever offering was closer. Replacing the candy bowl with nutritious foods like fruit, and get your better offerings front and center.

8. Chew, for goodness’ sake.

This is a simple one: Make a point to chew your food well rather than slug it down. Chewing will make you eat your meal more slowly, which research shows will make you ingest fewer calories. Taking time to chew your meal gives your body more time to register fullness, so you can stop when you feel full rather than when you’re stuffed.

9. Get some sleep.

When in doubt, sleep. Sleep appears to be a miracle solution for ailments across the board: It can boost your mood, improve your performance at work and even hamper headaches. Extensive research has shown that people who sleep fewer hours are more likely to be overweight. When you’re running on empty, you feel hungrier than you would with quality rest.

10. Play Tetris.

If you’ve got a food craving, treat yourself to a good old-fashioned game of Tetris rather than attempting to “wait it out.” A 2014 study revealed that visual-based tasks like playing a game decreases feelings of cravings (Angry Birds will probably work, too). Researchers say much of a craving is image-based, so distracting your mind with something else that is visual can minimize the strength of a craving.

11. Stop wearing sweats.

“Wearing stylish clothing that makes you feel attractive — as opposed to comfy sweats and lounge wear that hide your body — will encourage you to eat in a way that shows you care about your appearance and your body,” clinical psychologist Katie Rickel told Grandparents.com. Dressing the part can serve as a good reminder of your goals.

12. Take the proverbial chill pill.

Chronic stress can be a major cause of weight gain, so it’s in your best interest to relax a little. Pinpoint the root of your stress and address it: Consider talking your problems out with a friend or therapist, and be proactive about mitigating them. You might consider participating in some stress-reducing activities: Deep-breathing, yoga, listening to music and taking a nap have all been shown to help calm nerves.

A previous version of this article was published on May 13, 2015.

Related on HuffPost:

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Slow Cooker Balsamic Chicken

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Foodie Crush

Slow Cooker Balsamic Chicken

Get the Slow Cooker Balsamic Chicken recipe from Foodie Crush

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Slow Cooker Spicy Pumpkin Chicken Corn Chowder

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Slow Cooker Easy Quiche

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A Spicy Perspective

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Slow Cooker Turkey Taco Chili

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Gimme Some Oven

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Slow Cooker Honey Garlic Chicken

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Just A Taste

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Slow Cooker Artichokes

Get the Slow Cooker Artichokes recipe from Family Fresh Meals

Family Fresh Meals

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Chicken And Sausage Stew

Get the Chicken And Sausage Stew recipe from Confections of a Foodie Bride

Confections of a Foodie Bride

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Slow Cooker Spiced Applesauce

Get the Slow Cooker Spiced Applesauce recipe from Completely Delicious

Completely Delicious

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Slow Cooker Chicken Noodle Soup

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Coconut Ginger Chicken And Vegetables

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Simple Bites

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Slow Cooker Chicken Teriyaki

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Slow Cooker Apple Cinnamon Steel Cut Oatmeal

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Easy Slow Cooker Mole Chicken Thighs

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Slow Cooker Thai Chicken Soup

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Savory Slow Cooker Whole Chicken

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Slow Cooker Thai Red Chicken Curry With Coconut Milk

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Slow Cooker Chicken Tortilla Soup

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Read more: http://www.huffingtonpost.com/

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Lifestyle Rx Weight Loss Program - Riordan Clinic

New Post has been published on https://weightlossguideto.com/trending/lifestyle-rx-weight-loss-program-riordan-clinic/

Lifestyle Rx Weight Loss Program - Riordan Clinic

NEW! The Lifestyle Rx Weight Loss Program is currently being offered by Mike Shaw, PA-C in the Wichita location. This program utilizes medical supervision and check-ins, lab testing, a prescription for safe and effective appetite suppression, as well as a holistic approach for an eating plan, supplements, and physical movement. This combination provides a more comprehensive lifestyle change and long-term solution for those wanting to make significant, but lasting, changes to their health and weight.

What’s Included

Program Cost

The cost of the Lifestyle Rx+ program is $695. Follow up appointments (after the first one, which is included) will be billed as they happen and at the rate of the provider that you see. Please call us for more details.

Get Started Today

If you are interested in starting a medically focused, comprehensive weight loss program at Riordan Clinic, call 316-682-3100 for more information or to schedule an appointment. Achieving a more ideal body weight, improving health and restoring youthful functionality is what REAL HEALTH is all about.

What Patients Have To Say About the Program

“When John first met with Mike Shaw, PA-C he was very tired – tired of being tired all of the time. He experienced weight gain, low energy, and exhaustion that was beginning to interfere with his work and home life.

John remembers Mike as ‘wonderful, very personable, caring, and extremely knowledgeable of how hormones affect metabolism.’ John had his hormones, vitamin levels and minerals tested. Mike found that John’s Vitamin D levels were extremely low, while his cholesterol levels were high. The most important thing was his unusually low testosterone production – John’s testosterone level was 26, whereas the normal male range is between 260-1080.

‘Most doctors I’ve met are very caring. But Mike wants to make you better. [Relieving symptoms is] where a lot of medical providers stop at’ says John. ‘He put me on fish oil to help with cholesterol, phentermine to start the weight loss, compounded hormone supplements and medical-grade vitamins.’

Once John’s testosterone levels were back up, Mike put him on an exercise regimen emphasizing weight loss. Since then, John has lost 80 pounds! ‘I feel significantly better. I used to have to use a CPAP (Continuous Positive Airway Pressure – a mask treatment for sleep apnea and snoring that uses air pressure to keep airways open.) I don’t snore at night anymore!” – John S, Wichita, KS

“I have struggled with my weight since high school. Then with my first pregnancy, I gained a considerable amount more. I’ve asked so many doctors for help, joined countless programs, read numerous books, taken classes, and none provided long-term hope or change because it was all based on willpower and pure grit. ‘Calories in – calories out’ they’d say. As if it were that simple when my brain/thoughts tripped me up so much. In the past, doctors had suggested I use phentermine to jump start my weight loss but they didn’t know how to explain it well and I didn’t feel comfortable taking something that sounded so extreme.

I met with Mike Shaw for the first time in April 2018 at the Riordan Clinic. He took the time to really listen to what I was dealing with and explain the steps of the program. I went into the appointment with the mindset that I was going to refuse the prescription but try everything else (which hadn’t worked in the past – but maybe this time??). Mike made me feel comfortable that it was a safe tool to use in addition to a lifestyle change. I have been continuing to see Mike, and follow the Lifestyle Rx+ program, for about three months and I am very happy with the progress! I feel completely in control of each day and am actually enjoying the journey which I would never have thought possible.

Day-to-day I don’t feel any different than before other than food isn’t the focus of my thoughts anymore. Because I’m not obsessing over it, I am enjoying other things and getting more done with my day. I can make better decisions easier because food just isn’t as important to me anymore. My sugar cravings have all but subsided and I’m finding that the weeks are passing quickly as I don’t mind this new lifestyle at all. I haven’t felt deprived or stressed. The guilt that I had carried with me for almost two decades has lifted and when I start to feel those same thoughts of shame or embarrassment for letting my weight get so out of control I quickly say to myself ‘I’m doing it. I’m in the process of making the changes I need to. That’s all I can do.’ and I move on. Having hope and knowing that I am making long-term changes towards better health is priceless. I am so glad I trusted Mike and started when I did.” – Erin M, Wichita, KS

Source

Lifestyle Rx Weight Loss Program

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Jumping Rope For Weight Loss? - RossTraining.com

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Jumping Rope For Weight Loss? - RossTraining.com

As a boxing trainer, I’ve helped many fighters cut weight over the years. Weight loss is an important part of the job. Unlike traditional sports, boxing is divided by weight classes. A boxer can’t box if he doesn’t make weight. And if he can’t box, he doesn’t get paid. With that in mind, it’s no surprise that I often receive questions about weight loss. One of the most common is related to the jump rope. After all, I’m known to jump rope, boxers jump rope, so is jumping rope good for weight loss?

The Uniqueness of the Jump Rope

I’m obviously a huge fan of the jump rope. I’ve skipped rope since the 1980s and plan to keep skipping as long as I’m kicking. Aside from the obvious conditioning benefits, I genuinely enjoy jumping rope. It’s one of the few conditioning activities that allows creative freedom throughout the session.

You’ll be hard pressed to find another tool that is as effective, inexpensive, and versatile. As I often say, if the rope didn’t work, someone would have figured it out by now. You wouldn’t continue to see million dollar athletes using a tool that wasn’t useful. The jump rope has stood the test of time for good reason.

Yet, despite the obvious benefits, there is one disadvantage to the jump rope that makes it unique from other conditioning exercises. To put it bluntly, you can’t skip rope if you don’t know how. There’s a learning curve that must first be overcome. And while it isn’t difficult to learn how to jump rope, the initial prerequisites can’t be ignored.

With that in mind, the jump rope should not be your first and only choice for weight loss. If you are overweight and new to skipping rope, there are two potential problems that may arise.

I. Frustration

First, a beginner won’t have the necessary skills to skip rope continuously. Constantly tripping over the rope isn’t an exercise. Doing so won’t lead to anything but frustration. If you are struggling to lose weight, the last thing that you need is to be frustrated by your workout.

You’d be better off starting with exercises that are devoid of a learning curve. This doesn’t mean you can’t eventually jump rope, but skipping rope shouldn’t initially be viewed as a workout. Beginners must first view the jump rope as a skill. That skill won’t become an exercise until you can efficiently perform it.

When learning a new skill, I recommend frequent, yet brief practice sessions. The best way to learn something new is by practicing when you are fresh. Fatigue shouldn’t be part of the equation. One option would be to practice with the rope for a few minutes before your primary workout. Put the rope down as soon as frustration sets in. Come back the next day when you are fresh and try again. Within a few weeks, you’ll be surprised at how far you’ve come.

II. Skill

Once you’ve passed the frustration phase and can skip rope repeatedly, there is another problem that may arise. Many novice rope skippers lack the ability to remain light on their feet when jumping rope. Instead, their feet come crashing down with each hop or step. As a result, it’s not uncommon for beginners to experience pain throughout the lower body (ex. feet, shins, knees, etc.).

The jump rope is often blamed for these pains when the true source is related to skill. Contrary to what some believe, jumping rope is not a high impact exercise once you are proficient with the tool. It’s entirely possible to skip rope while remaining light on the feet.

For example, notice how my feet barely leave the ground in the short clip below. There is virtually no impact.

A post shared by Ross Enamait (@rosstraining) on Mar 8, 2015 at 10:55am PDT

Even when I sprint in place with the rope, my feet aren’t crashing down with each step. Notice below how my feet move fast, but they actually touch down with minimal impact. You’ll hear the rope touching the ground, but you won’t hear my feet.

A post shared by Ross Enamait (@rosstraining) on Jul 9, 2014 at 1:45pm PDT

Most beginners will need time to develop the necessary skill to jump rope while remaining light on their feet. I often tell beginners to pretend that they are skipping rope on a thin sheet of ice. If you land too heavy, you’ll break the ice. And if you’re landing heavy enough to break the ice, you’re probably landing heavy enough to cause pain to the lower body.

Carrying extra bodyweight certainly won’t help the situation. If you land heavy while trying to lose weight, you are asking for problems. Once again, there’s a learning curve that first must be realized.

You vs. Them

The natural question therefore is why do so many boxers skip rope when cutting weight. The answer is quite simple. Skipping rope is like riding a bicycle. Once you know how to skip, it becomes a skill that you never lose. Thus, even when a boxer gains weight in between bouts, he still possesses the skill to jump rope effectively. He can jump right back into action without dealing with the problems outlined above. He won’t be frustrated by the rope and he won’t land too heavily with each step.

Furthermore, when it comes to weight loss, the exercises that you perform are just one piece of the puzzle. As an old saying suggests, you can’t outwork a bad diet. If you eat and drink too much, it won’t matter what exercises you perform. You’ll continue to struggle with weight loss.

For instance, I’ve trained many fighters who live at a weight that is 10 to 20 pounds heavier than their competition weight. That heavier weight is referred to as their walk around weight. It’s the weight that they live at when they aren’t actively cutting for an upcoming bout. Many fighters will train hard in between bouts but still remain at their walk around weight. They don’t begin losing weight until dietary changes are made when preparing for a specific fight. During that time, the training often remains similar to what they were doing before. The biggest change is to diet. Sacrifices are made, which means they eat and drink less.

Final Thoughts

In summary, if weight loss is your goal, don’t be so quick to focus your attention towards a tool such as the jump rope. The jump rope can eventually become a tool that you’ll use forever, but trying to rush through the learning curve will only cause downstream problems. You’ll be better served to first focus on strength and conditioning activities that involve minimal impact.

Furthermore, it’s important to understand that no exercise is as important as diet when weight loss is the goal. Often times, what happens in the gym is secondary to what happens in the kitchen. I don’t say this to suggest that exercise isn’t also important, but you certainly shouldn’t put all of your eggs into one basket. Doing so can lead to overuse (particularly for beginners).

Therefore, in many ways, you could say that there is no single best exercise for weight loss. Don’t let others fool you to believe otherwise. Instead, clean up your diet and slowly make exercise a part of your daily routine. Eventually, it will become part of who you are and what you do. Once you reach that stage, regular jump rope training will be a more realistic and sustainable goal.

“We must all suffer one of two things: the pain of discipline or the pain of regret.” – Jim Rohn

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Jumping Rope For Weight Loss?

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Vegetarianism, Weight Loss and your Health

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Vegetarianism, Weight Loss and your Health

Vegetarianism is a lifestyle choice to reduce the consumption of meat, ranging from pure veganism, or not eating any meat or animal byproducts to pescatarianism, or eliminating beef and processed meats, but still consuming some fish products. It’s possible to maintain a vegetarian diet while following a medical weight loss program, but if you choose to do so, it is best to consult with your doctor about any necessary dietary modifications you may want to make.

Health Benefits and Concerns of Vegetarianism

In June, JAMA Internal Medicine published the findings of a Loma Linda University observational study that evaluated the health of more than 70,000 people who followed a vegetarian diet for religious purposes, and found that those who ate meat once a week or less had an increased life expectancy over those who ate meat regularly. Following a vegetarian diet is also linked to reduced mortality risk associated with heart disease.

If you make the decision to follow a vegetarian diet, you’ll have to be extra careful to maintain a well-balanced diet. Many vegetarians find that the diet reduces quality nutrient sources. Fish provide omega-3s which benefit heart health, while lean white meat like chicken and turkey are high in protein and low in fat. While these healthy foods are eliminated in the vegetarian diet, many unhealthy foods are not. If by cutting out meat you choose to follow a diet that is high in carbohydrates like sugar and grains, then you may actually gain weight despite dietary limitations.

While there are many who choose to follow a vegetarian lifestyle while participating in a weight loss program, cutting out meat is not a sure-fire way to lose weight. There are health benefits associated with reducing meat consumption, but you do not have to eliminate meat altogether to begin experiencing these benefits.

What do you think? Have you eliminated meat from your diet and seen the health benefits? Or have you found that maintaining a balanced diet with all food groups is better for you?

(Information provided by Ethan Lazarus, MD of the )

Source

http://blog.villageclubs.com/2013/09/18/vegetarianism-weight-loss-and-your-health

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My Weight Loss Story - Whole Lifestyle Nutrition

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My Weight Loss Story - Whole Lifestyle Nutrition

My Weight Loss Story

For years, and I mean almost my whole life, I’ve struggled with weight issues.

Yay, I am that kind of person that goes up and down on the scale, even when I am eating incredibly clean! Let me repeat that. My weight goes up and down even when I am eating clean, organic and wholesome healthy foods.

What in heaven’s name was I doing wrong? You better believe that I have thrown myself into every health book out there. I have worked with holistic practitioners, integrative medicine doctors, and even spiritual advisors.

It wasn’t until I started to remove toxins from my life (with this book: ) and when I stumbled upon this incredible book () that all the AH-HA moments and lightbulbs went off. I finally discovered how to start healing myself. THIS WAS HUGE!!!

The book that changed EVERYTHING for me.

I recently picked up the book . You guys, this book is INCREDIBLE! It is a very spiritual book and connected with me on so many different levels!

Let me first tell you that this is NOT a book review and I am not making money from this company to sponsor this book. It is just the book that has helped me start my healing journey.

This book isn’t like any other health book that you have read, I can promise you that. In fact, it actually goes against the grain. Sounds just like me!

I have been looking for answers to my health issues for years. I knew it was more than just about “losing the weight”, it was figuring out what was going on internally that was going to make the difference.

After reading this book, I had the answers to what was going on with me and the solutions to help my body heal. Pretty powerful stuff!

What I am suffering from….

After doing a ton of research, reading this book, and visiting quality integrative medicine doctors, I’ve come to the conclusion that I am suffering from the following:

This might seem scary to many, it was scary for me too, but your body has the amazing ability to heal itself if given the right foods.

It was time to start cleansing the toxins out of my body. I started this by doing a 28-day raw fruit and vegetable cleanse. My body will take time to heal, anywhere from 3 months to 18 months, I am okay with that. I’ll be sure to keep you updated along the way.

What I didn’t Eat…

Giving up meat, cheese, eggs, corn, nuts, and dairy for an entire month was nothing that I would have ever considered doing! Sure I already stay away from wheat, gluten and eat minimal grains, but I love my cheese and meat.

I was a firm believer that you needed protein (preferably from animals), fat and carbohydrates at every meal. This is what balances your blood sugar, right?

For me, the eggs were actually feeding the viruses in me, and the meat (more specifically the fat in the meat) was making my liver even more sluggish. I needed to eliminate them both for a 28-day raw cleanse. Keep in mind that eliminating meat is only for the 28-day cleanse. I am not becoming a vegan or a vegetarian, this is just for the cleanse.

I was in this cleanse for the long haul so I gave it a whirl, even though it went against everything I believed.

What an incredible experience this was. I learned a lot about my body, my beliefs, and I had plenty of Ah-Ha moments throughout this cleanse.

What I Ate…

Here is what a typical day on this cleanse looked like for me. I eat over 2000 calories every day (not that I count, I do NOT). This is not a cleanse that you should feel hungry on. If you are hungry eat more. If you are not, don’t eat. I found that I was eating every hour and a half.

All ingredients were organic. I should note that I gave up drinking coffee and alcohol for this cleanse as well.

I use to think that I had to limit my fruit intake. But clearly you can see that I was wrong. Eating fruit is imperative if you want to reverse your health conditions.

Symptoms & Side Effects of My 28 Day Raw Cleanse

Week 1 of the Cleanse

The first week was tough, I am not going to lie. The first couple days were great. I had all sorts of energy! But after about 3 days, my body started to heavily detox. I had these symptoms:

But after day 7, I started to feel better. I lost 10 pounds in the first week, which was most likely excess water weight.

Week 2 of Cleanse

The second week I feel I started to turn the corner a bit. I had a different set of symptoms.

I took extra care to get extra sleep and listen to my bodies language. I took several naps throughout the day and went to bed at 9 PM every night. I also added an hour massage every day to my routine. I have a massage chair, so this is how I afforded to do that. I lost no weight this week.

Week 3 of Cleanse

Wow, what a difference one week can make. I am excited to be at the half way point of this detox. I noticed that I am now craving cooked food, gosh a baked sweet potato sounds so good at this point. I have an excellent amount of energy and have continued with my massages but have dropped them down to 1/2 hour sessions per day. My extreme exhaustion has disappeared and I am feeling reenergized. Here are the symptoms from this week.

I lost 3 pounds this week, making it a total of 13 pounds. I have struggled with rosacea and eczema my whole life and I am absolutely amazed that after 3 weeks BOTH are disappearing.

Week 4 of Cleanse

I am in the home stretch! Week 1, I didn’t know how I was going to do this for 28 days. It is starting to be a new normal for me, and what once tasted bad (like the celery juice each morning) is now tasting much better. Here are some symptoms from this week:

I lost another 2 pounds this week making my total weight loss for this 28-day cleanse 15 pounds. I am shocked that my rosacea, eczema, and achy joints are gone, and I mean GONE — 100%! The celery juice was incredibly beneficial for these ailments.

My Transformation After 1 Month!

Take a look at the picture above. Those pictures were taken 2 months apart from one another. The one on the left was taken on New Year’s Eve and the one on the right was taken Feb 26, 2016. There is only a 15-pound weight loss but the transformation is HUGE.

I removed the inflammatory foods from my diet and my body naturally started to reduce its swelling. My eczema is gone and so is my rosacea. My joints no longer ache. Your body is capable of doing amazing things!

Here is what I looked like after the 28-day raw cleanse. Sorry for the selfie, but it’s all I had.

Where do I go from here?

This journey is not over, in fact, it has just begun. Healing takes time. I am ok with this. For once, my focus is on healing and moving forward in life knowing that I am working on being the healthiest that I can be.

Now that the 28-day cleanse is over, I won’t be going back to eating meat or eggs for every meal, I simply couldn’t heal doing that. Am I saying meat and eggs are bad for you? No. They just aren’t right for me while I am trying to heal.

What I am doing for next month is keeping with this routine and replacing my dinner from time to time with a piece of lean cut meat or fish and fresh cooked veggies. I am adding more cooked veggies throughout the day. I am looking forward to my first cooked meal that is for sure!

I will also continue to . I strongly believe that this has played a HUGE role with my healing success.

So stay tuned…I will keep you posted at the end of next month, promise!

My Healing Journey Series

Hey there! I’m excited that so many of you wanted more posts like this! So…I decided to create this into a series of posts. It will continue to grow so be sure to come back!

If you’ve had a hard time losing weight, or if you’ve ever suffered from a number of illnesses that no one knows how to heal (like thyroid or adrenal issues, rheumatoid arthritis, depression, anxiety, leaky gut syndrome, ADHD and much more), then you might want to invest some time in this series. Here is a list of my current posts on my healing journey.

Update: 2 Years Later…

Hey everyone! I’ve been asked on numerous occasions to post an update on my weight loss journey.

So here it is:

And if you’d like a current picture, here’s that too!

One Final Note & A Free Book Offer…

Earlier I mentioned that had a HUGE impact on helping me to heal. For a limited time, I’m offering this book to you FOR FREE (all I ask is that you help me out with the shipping)!

What’s the catch? There is none! This is my contribution — to help change the lives of as many people that I can.

As you can imagine, this offer won’t be around for long…

Source

https://wholelifestylenutrition.com/health/my-weight-loss-story/

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Delicious Fruits for Quick Weight Loss | DailyForest

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Delicious Fruits for Quick Weight Loss | DailyForest

People approach weight loss program plans in different states of minds. Some people approach their new diet with enthusiasm as they finally get around to pushing their body in the right direction. Others approach losing weight as if it were a real chore, knowing that most of the food they will be eating will end up being unappealing. For some reason many folks don’t realize that you can lose weight fast while eating delicious food! Fruit is the candy of the natural world and there are certain fruits out there that work wonderfully for an effective weight loss diet. Keep on reading to check out 11 of the most delicious fruits you can eat for quick weight loss!

Any serious weight loss plan should have strawberries slotted in as a daily snack. In moderation you can turn strawberries into the sweetness filler that keeps your cravings at bay while giving you some delicious meals. Fresh strawberries make the perfect addition to your holiday gift baskets thanks to their true status as a superfood. Strawberries are a low calorie source of a slew of important vitamins and antioxidants. Regular ingestion of strawberries is directly linked with eye and heart health as well as an improved immune system. You can incorporate strawberries into your diet in a variety of different ways as well. You can blend strawberries together with something like spinach or kale and apple juice to make an energizing and delicious breakfast smoothie. You can also dip your strawberries in dark chocolate for the perfect sweet but healthy cheat snack.

The second fruit on our ‘must eat’ list is the avocado. Many readers might be shaking their head at the inclusion of this fatty fruit but bear with us. Avocados are technically considered a superfood thanks to how dense they are with healthy fats and key nutrients and vitamins — as well as potassium and fiber. Avocados are loaded with monosaturated oleic acid which is also found in hearty healthy olive oil. This tasty fruit is very flexible in the kitchen and there are a ton of different applications for any meal that you might be planning. Slice up avocados and add them to your salad in order to pack some healthy protein and fat and you’ll even see the veggies in your salad become more effective. Studies show that the fat in avocados helps take up nutrients in the veggies that you eat them with. You can also use avocado as a meat replacement in your sandwiches. Though avocados can be pricey we still suggest keeping a handful around the kitchen every week, you never know when they’ll be useful for a meal.

You’ve heard the old saying: “An apple a day will keep the doctor away” and there is more truth to it than you may initially believe. Apples are one of the golden standard fruits for your general health and well being. In fact, if you are looking to lose weight then you should definitely incorporate to snacking on apples throughout your day. Apples are low calorie fruits that are absolutely loaded with minerals, vitamins, and fiber. Apples are also a quality addition to your diet thanks to the fact that they have only minute amounts of sodium while being completely devoid of fat and cholesterol. For people that like to keep their math simple: a single apple counts as an entire cup of fruit. Your daily nutritional goal is two cups of fruit for adults on a 2K calorie diet. Not a bad serving to calorie ratio at all!

Don’t get it twisted – tomatoes are a fruit, not a vegetable and they definitely deserve to be in your shopping cart when it comes time to get the groceries. Tomatoes are just loaded with antioxidants and they also combat water retention in your body which leads to immediate weight loss. Tomatoes also help to fight against leptin resistance which leads to more weight loss. Don’t rely on ketchup as your only source of tomatoes in your diet.

The more you read this list the more you will realize how important fiber is in your weight loss diet. High fiber content is the reason that kiwis rank in at #7 on our Top 11 list. Kiwis are sweet little treats with a nice sour twist and don’t be afraid to eat the seeds! The seeds inside of kiwi give you a nice dosage of fiber, both soluble and insoluble, and as a result help to keep your digestive system on point. Cut up some kiwi for a refreshing snack or add them to your favorite fruit smoothie to add a bit of sweet and sour to your drink.

When you are trying to lose weight you want a fruit that will fill you up while providing plenty of favor. Pears can be an underrated tool for getting your weight down while aiming for low cost health insurance as a result. Pears are fully packed with fiber as they give you 5.5 grams of your daily 21 gram goal. Having plenty of fiber in your diet leads to a healthy digestive system. Fiber also leads to the higher absorption ratio of the vitamins and minerals that you are getting from your food. Not only are pears relatively filling but they are also great foods to have in your diet if you want to focus on heart health thanks to the 212 mg of potassium that you get per serving. Potassium helps to keep your heart being regularly which in turn lowers your risk of various heart ailments, including strokes, as well as a few different kinds of cancer.

This fruit made its way over to India by way of the Portuguese way back when. The tiny guava is loaded with fiber and fairly calorie neutral. The truth is that guavas make for a filling snack that can give you some important health benefits. Guava fruits rank low on the glycemic index which means that you can eat them without feeling a ‘sugar crash’ at a later time. Guavas also help keep your digestive system on track, alleviating common bathroom issues and leading to overall weight loss in the long run. You might never have known, but eating guava can lead to your individual health insurance lowering in the long run.

Be prepared to eat these fruity snacks by the handful. Blueberries are one of the richest fruits in terms of antioxidant content and they’ve also been linked directly to combating various diseases. Blueberries have been shown in scientific studies to have properties that literally fight off fat cells while also leading to reduction in cholesterol, obesity, and even hypertension. While these tasty snacks are a bit expensive you can buy them frozen in the off season by the bulk.

If you are trying to lose weight and eat healthy at the same time then you are doing yourself a disservice by not having a bushel of bananas around at all times. Bananas are one of the easiest foods to eat in the world thanks to their ready to eat appearance and self made package. Loaded with fiber and potassium, bananas make for the perfect on-the-go snack for the busy person trying to lose weight and eat healthy. You can incorporate bananas into your diet by adding them to sandwiches, cereal, or even fruit smoothies.

If you thought that watermelon might make this list then congratulations, you are ahead of the pack. Watermelon is an underrated fruit in general and it makes for the perfect weight loss snack. Avoid chocolate gift baskets this holiday season and instead ask for some juicy watermelon. Watermelon is loaded with amino acids by the name of arginine. Arginine is responsible for helping your body burn fat. Watermelon also hydrates you and makes you feel fuller, longer — thus staving off the urge to snack more with unhealthy junk. Watermelon is also incredibly low in calories with 100 grams serving up just 30 total calories.

We’ve seen an influx of grapefruit themed diet plans in the past several years and that in and of itself might make you think of it as a fad diet. However, the ‘grapefruit diet’ is not at all a fad — it is backed by science. As it turns out grapefruit is loaded with Vitamin C and fiber while helping to regulate the insulin levels on the inside of your body. Studies show that eating grapefruit a half hour before your meal will help you feel full enough to prevent excessive eating. Studies have shown that control groups who partake in the grapefruit diet end up losing more weight than their counterparts who are avoiding the fruit. Grapefruits can be large so you may be worried about calories — don’t be. Grapefruit are considered one of the only foods that take more calories to digest than to eat.

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Delicious Fruits for Quick Weight Loss

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Liposuction is Not a Weight Loss Procedure

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Liposuction is Not a Weight Loss Procedure

Liposuction is one of the most popular plastic surgery procedures among women and men in the United States. In 2017, there were more than 400,000 liposuction procedures performed, according to reports. Even so, liposuction is misunderstood. The procedure absolutely will remove fat and recontour the body in the right hands, but it’s not intended for weight loss.

Popular and Misunderstood

Liposuction is considered a work horse procedure in the world of plastic surgery; it’s a ‘go-to’ choice, when it comes to reshaping the body. “Liposuction is something that I do all the time. It’s one of the most popular procedures,” shares Dr. Sean Doherty, a board certified plastic surgeon in Boston, Massachusetts. Even though it’s high on the list for a lot of consumers, some people are still a bit confused about the proper use for liposuction.

“That’s the scariest thing for me is that people think that liposuction is for weight loss,” explains Dr. Chet Mays, a board certified plastic surgeon in Louisville, Kentucky. Even though the procedure has been around for decades, some patients think liposuction can be used to peel off the pounds. “I have patients come in the office all the time and they say they can’t lose the weight and they’ve tried the gym and dieting, so they’re ready for liposuction,” shares Mays. That is the wrong approach.

Weight Loss vs. Body Contouring

If you think you are going to lose a massive amount of fat with liposuction, think again. Liposuction is a body contouring procedure, not a weight loss surgery.

Some surgeons base how much actual fat is removed during a single liposuction session on a person’s Body Mass Index (BMI). Dr. Mays says he discusses this with his liposuction patients. “I use BMI as a determination, but I just stress to them that this is not a weight loss procedure. This is a body shaping procedure,” Mays says BMI is an appropriate way to determine if someone is a good candidate for liposuction.

Mays says it’s important to go into liposuction at a healthy weight, or at least close to your target weight, and realize that liposuction isn’t going to transform your entire body. Experts estimate that a patient loses less than three pounds of fat during a typical liposuction procedure.

Managing Expectations

Liposuction can deliver significant results, but it’s no magic bullet for weight loss. It’s important to realize that liposuction is a body contouring procedure and won’t transform your entire body. “It’s one of the most challenging procedures to do because it’s all about the expectations,” shares Doherty. Doherty says he sometimes has to advise patients who have too much extra fat in the abdomen or belly that they may need to consider something besides liposuction to improve their appearance. “Diet and exercise is always the answer, because it’s a healthier lifestyle.”

He says sometimes a patient gets the results they are looking for with liposuction to one part of the body, but needs to use more traditional methods in other areas. “Shaping the waist, arms or the lateral thighs might achieve what they are looking for. Then they understand that the fat on the inside of their belly needs to be worked on afterwards in the gym and kitchen.”

Doherty indicates that liposuction doesn’t replace a healthy lifestyle that includes a good exercise plan and a healthy diet. He says for anyone considering body contouring, it’s also important to make plans for a healthy lifestyle to maintain the results.

The post Liposuction is Not a Weight Loss Procedure appeared first on The Plastic Surgery Channel.

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https://www.theplasticsurgerychannel.com/2019/01/23/liposuction-is-not-a-weight-loss-procedure/

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Making Weight Loss Achievable [Episode #338]

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Making Weight Loss Achievable [Episode #338]

Welcome to the Feel Good Podcast with Kimberly Snyder. Our goal is to help you develop a lifestyle that promotes health, wholeness and healing. Feeling Good is about accepting who we are and living from a place of inner peace in our perfectly imperfect lives.

Feeling Good means we tune in to our bodies and our intuition, including when we are actually hungry, eating and making lifestyle choices to feel energized and beautiful, what serves us and what doesn’t, and being in flow along our unique journeys. Feeling good, by following our daily practices, naturally leads to also looking good, in a much more powerful way from glowing skin created from within, clear eyes, a beautifully strong body, radiant energy and a level of peace from simply being comfortable with our perfectly imperfect selves.

Thursday is our community show, where I cover a themed topic and answer four questions that come right from members of our community, just like you! We are here to support you in living your most beautiful, inspired and joyful life, with a focus on physical health, wellness, meditation and spirituality and personal empowerment.

I’m your host, Kimberly Snyder, founder of Solluna, New York Times best-selling author and nutritionist. 🙂

Let’s get started!

This week’s theme is: Making Weight Loss Achievable

Have you been wondering about this very topic? If you want to know the answer to this question and 3 more sent in by Beauties just like you, listen now to find out!

Remember you can submit your questions at https://mysolluna.com/askkimberly/

[Questions Answered]

Emily- Madison, Wisconsin

I follow a plant based diet and eat a lot of fresh fruits and vegetables but am finding that I cannot lose these last extra 10 lbs. What are some fat loss foods? What can I do to lose weight?

Miranda- Miami, Florida

Where I live, I am always invited to a pool, beach, or some other outdoor activity where bathing suits are the proper attire. What can I do to always make sure I look good in a swimsuit?

Valerie- New Orleans, Louisiana

Come the New Year, I always put together a weight loss plan for myself. When I don’t see results, I revert to my old ways in disappointment. How do I make achievable goals and work my way up to more challenging ones?

Hayden- Chicago, Illinois

I want to do a deep cleaning of my kitchen to remove products that are keeping me from reaching my weight loss goals. What are items I should get rid of in my kitchen for good?

Inspirational Thought Of The Week

We all experience sun and moon cycles, light and dark. Life isn’t all sunny, and pretending it is means we ignore the wholeness of life.

[RESOURCES]

Other Podcasts you may enjoy!:

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Making Weight Loss Achievable [Episode #338]

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How Whooshes Impact Your Weight Loss

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How Whooshes Impact Your Weight Loss

At the most basic level, losing weight is all about creating a caloric deficit.

I’ve spoken about this many times – if you’re burning more calories than you are consuming, you WILL lose weight. This is simply a fact, and grounded in the first law of thermodynamics.

However, as many diligent dieters have personally discovered, the amount of weight that you lose each week isn’t always going to be consistent.

Some weeks, you’ll find that you don’t lose any weight at all – even when you’re maintaining the appropriate caloric deficit. The scale pretty much stays exactly the same.

Then the following week, you’ll suddenly lose a whole bunch of weight at once – in fact, much more than you would expect to lose in just one week.

But how could this be? You are eating the same number of calories, exercising the same amount – why is it that you would lose such staggeringly different amounts, week to week?

Well, the answer to this lies in something that has been fittingly dubbed “the whoosh”. Yes, you read that right!

And in this article, I am going to teach you exactly what whooshes are, and how they can drastically impact your scale weight week to week.

What Is The Whoosh?

If you’ve ever experienced the phenomenon I described above, then you’ve likely already experienced a whoosh, even if you didn’t realize it.

To my knowledge, the term ‘whoosh’ was first used by renowned nutritionist Lyle Mcdonald, in attempting to explain this strange occurrence.

A QUICK START TO FLEXIBLE DIETING

Get the exact 3 meal plans we used to help one of our clients lose 24 pounds using the principles of flexible dieting.

Basically, as you diet down, you’ll often notice that your fat tends to take on a squishy consistency during certain periods (Lyle appropriately calls this ‘squishy fat’).

Then, when the whoosh occurs, all of that squishy fat suddenly tightens up. You immediately look a lot leaner, and your scale weight drops considerably.

Yes, if you were to put a sound to this sudden event, ‘whoosh’ would be pretty appropriate…

Why Does It Happen?

The most likely reason for this stop and start pattern of fat loss actually has to do with water retention.

When you are maintaining a caloric deficit, your fat cells are emptied of triglyceride as your body breaks it down for energy. However, as this happens, the fat cells end up temporarily filling back up again with water.

In effect, this means that the fat cells do not immediately shrink. There is also no immediate decrease in body weight, due to water uptake offsetting the actual fat that was burned.

Then, after a period of time, the fat cells will suddenly flush all of the water that they’re holding and finally shrink down. This is the whoosh taking place.

So, in reality, you have actually been consistently burning fat the entire time, but it will only become obvious after these whooshes, since that is when your scale weight drops and everything tightens up.

How To Avoid The Whoosh

The short answer is that you can’t!

I know, it would be less frustrating if your scale weight just decreased in a completely linear pattern, week to week, but it just doesn’t work like that.

However, if you are looking to reduce the amount that you experience these sudden drops – thus smoothing out the process of losing weight – then you will want to decrease your water retention in general.

It has been demonstrated that people with higher levels of water retention experience more extreme whooshes. Therefore, it follows that if you reduce your water retention, you have a good chance at reducing the severity of each whoosh.

The topic of water retention is beyond the scope of this article, but I will be following up with an article on that next week which I’ll link to then.

That being said, there is one simple thing that you can do to encourage the whoosh: you should have a large, carb-heavy meal.

Yes, there is something about intermittent refeeds during periods of dieting that can cause whooshes to take place.

The specific reason why this works isn’t completely understood, but from my own experience and that of my clients it does indeed seem to work.

Anecdotally, alcohol has also been known to trigger whooshes, not that I would recommend that as a strategy…

Most importantly, though, try not to stress too much about the whole thing.

This is just the natural pattern that fat loss tends to follow – so you can now take comfort in the knowledge that you have actually burned the fat, and that you’re just waiting for your scale weight to catch up.

Do you tend to get obvious whooshes when you’re losing weight? We’d love to hear about your experiences in the comments below.

A QUICK START TO FLEXIBLE DIETING

Get the exact 3 meal plans we used to help one of our clients lose 24 pounds using the principles of flexible dieting.

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How Whooshes Impact Your Weight Loss

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