Due to lack of exercise and improper diet, the prevalence of obesity has tripled in the past two decades. If we are to believe the statistics, more than half of all adults and 20% of all children in Europe alone are obese. This is a rather alarming trend, as obesity not only leads to an unattractive figure, but also increases the risk of life-threatening illnesses such as heart problems and cancer. In addition to this hypertension, diabetes and digestive problems are some common after effects of obesity. It is high time people realized the importance of controlling their weight in order to stay healthy.
But unfortunately there are still a large number of people who are unaware of the hardships they may face as a result of their obesity problem. Due to lack of knowledge in a significant proportion of overweight people, the obesity trend is on the rise and it seems impossible to control this unhealthy trend. I would like to share yet another important statistic regarding the amount of money people spend annually on treatments for problems caused by obesity. In Europe, obesity is responsible for 6% of healthcare costs per year. In general, people choose to lose weight only to look attractive.
Since their main priority is to look slim and sexy, that might be totally fine. But what about those people who are happy with their figure despite being overweight? Even they have to lose weight to stay fit and disease-free. Obviously, these people are not as motivated to lose weight as those who want to lose unwanted pounds to get a slim figure. The best way to lose weight for such unmotivated people is to start their weight loss process by using Piperinox which is very effective in reducing people to reduce their weight. It functions by decreasing the person’s appetite and thereby decreasing the amount of calories they consume.
The amount of calories consumed is indirectly related to the weight loss. In other words, once you choose Piperinox, you will be free of problems related to obesity in a short time. One can also buy piperinox online from an online drugstore in the comfort of his home and get rid of obesity problems from his life.
There is an old story about a child who tries to move a heavy rock while his father is watching. The child works and works, but is just not strong enough. Finally he says to his father, “I can’t. It’s impossible.’
His father replies: ‘Of course you can. You haven’t used all the power you have at your disposal yet. ‘ The little boy replies that he has done his best and still can’t, to which the father replies, “You haven’t asked me to help you yet.”
Sometimes dieting is like moving that heavy rock. You struggle and fight, exercise and sweat, but it’s so hard to stick to a diet and exercise schedule that you give up. There will come a time to recognize that asking for help is a sign of strength, not weakness. Enlisting the help of friends, family, and a good weight loss support group can strengthen your efforts and help you overcome setbacks that threaten to derail your weight loss efforts. Rather than trying to go it alone, try some of these suggestions to help you stay on track with the help of friends and family.
Contact an exercise buddy. By dating and making a commitment to support someone else’s efforts, you can stick with yours too. Do you think you don’t know anyone you can train with? You may be surprised. Several years ago, with an online friend, I felt sorry for another failed weight-loss attempt when she suggested a new idea. We all got cell phones with the same calling plan, and every afternoon at 2am we ‘met’ for a walk. She took her for a walk in Seattle and I did mine in Boston – but by keeping each other company, we helped each other lose 25 pounds each and forge a friendship that will last a lifetime.
Put your family on the right page. Husbands, children, siblings can provide support in unexpected ways. Something as simple as a heartfelt compliment at the right time can be all you need to get you started. Likewise, refuse to let them sabotage your dieting efforts. If you recognize it, point it out, but keep in mind that they probably don’t consider it ‘sabotage’. For example, if your husband usually brings you a bowl of ice cream when he gets one for himself, he probably thinks he is expressing his love. Let him know that you appreciate it, but would rather have a kiss than an ice cream anytime.
Join a weight loss group such as Weight Watchers. There is a lot to be said if you seek the support of others who are fighting the same struggle as you. Whatever it is that motivates you, you can find it in a weight loss support group. Healthy competition, companionship, encouragement, applause, and practical, common sense advice from others who are also fighting to shed pounds can make diet reforms much easier.
If there’s one thing that motivates me to get as fit and healthy as possible, it’s my kids. I am the father of two 8 year old twin girls – having them has been a huge motivation for me to work hard and be an inspiration to them.
My first attempt at getting healthy was a bit of a failure. I’m 6’1 “and was pretty skinny. After watching a Netflix documentary about the keto diet, I decided to give it a try. Keto naturally allowed me to get rid of carbs completely. My weight dropped to 145 pounds. I felt extremely sick and listless, I actually passed out and hit my head on the bathroom sink.
That was clearly unsustainable for me. Instead of keto, I started to eat a more balanced diet of proteins, carbohydrates and fats. I tracked my calories to make sure I was eating enough. I stayed in a small calorie surplus and started training hard to try to build muscle, with the goal of getting back to a healthy weight for my size.
I started doing gymnastics and barbell exercises in my house, doing pull-ups, push-ups, shoulder presses, and curls three to four times a week. After about a year, I started to plateau, so I went to a local gym. Free weight exercises helped me get stronger and push through the plateaus.
I started with three full-body days a week. When I started trying to increase the volume I went to a higher / lower program. I’ve made a lot of good progress hitting every major muscle twice a week.
I also cleaned up my diet. My approach was 80-20, focusing on 80 percent whole unprocessed foods, then 20 of whatever I wanted. That baseline made it easy to stay consistent over time. That was a big deal because diet is such a big part of staying healthy, but it’s also easy to think about. With my 80-20 guide, I didn’t have to worry about too many lines or complicated macros.
In six years of following that plan, I’ve added 50 pounds to my frame. I also went from working as a restaurant manager to a career in physical training where I worked with a great trainer who taught me a lot about workouts and nutrition. I know I have pretty good genes: I’ve always had really good muscle symmetry. I was able to grow my pecs, arms and shoulders while staying relatively lean. And unlike a lot of people, I never had to alternate between bulking and cutting – I just trained hard for a long time.
I plan to go ahead and see how far I can go with muscle mass and strength. For me, finding a consistent routine that I could follow was key. And that is the advice I would give to anyone just starting out: find a style that suits you. You can learn from what other people are doing, but don’t just copy them because their approach may not work for you. Ultimately, finding your own path and sticking to it is the best way to achieve your own personal goals.
Don’t eat to the limit. Reducing calories by 15-20% per day will burn fat almost exclusively, while greater calorie reductions will burn a combination of muscle and fat. Muscle stimulates metabolism – calorie burning. If you’re currently eating 3000 calories, cut to 2400-2550, but follow smart guidelines like the ones outlined in The Living Health Weight Loss Audio.
STUBBORN BELLY FAT
Graze all day. Professional athletes and models eat throughout the day, but keep their total calories in check. The grazing method, 5-6 small meals, increases the metabolism. Every time you eat, the metabolism increases, and over a 6-10 week period, that increase can result in an additional 2-3 pounds of fat loss.
Increase protein. Carbohydrates, Proteins and Fats – are equal in efficiency to be stored as body fat, but proteins have a greater metabolic stimulant effect than carbohydrates or dietary fat. When calories drop, protein spares muscle, helping maintain metabolism. Aim for 1.2 grams per pound of body weight daily.
Play with carbohydrates. Carbohydrates help maintain metabolic-stimulating muscle, but they can boost fat storage Following a modified low-carbohydrate diet – spreading your carbohydrate intake is one of the most effective ways to jump-start your metabolism and to burn stubborn fat quickly (as described in Maximize Your Metabolism and the Living Health Audio Program.)
Stand back. One of the reasons why fat loss stops; the body lowers its metabolism to meet its diminishing calorie intake. The fix: Dramatically increase your calorie intake once every 2-3 weeks. Spending one day ‘restores’ metabolism by restoring thyroid levels, the calorie-burning hormone that decreases with diet.
Skip the Late Night Carbs. Carbohydrates eaten before bed are more likely to be stored as body fat, so focus on lean proteins and fiber-based vegetables such as broccoli, cauliflower and salad. The one exception: If you train late at night and your goal is to build muscle mass, you need the carbohydrates to replenish glycogen and support growth.
Go fishing. When the calories are under control, the absorption of omega-3 fatty acids in salmon, trout and sardines can promote faster fat loss. One study found that dieters who ate fish daily lost more weight than those who ate fish only once a week (Am Journ Clin Nutr 70: 817-825, 1999)
Go spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes, contain capsaicin that can increase metabolism by affecting the sympathetic branch of the nervous system. It may be a small benefit to spice up your chicken dishes with red, or you can swallow 5 to 10 grams of capsaicin encapsulated from your local health food store. (Journal of Nutrition 116: 1272-1278, 1986.)
Don’t be cardio crazy! Radically reducing calories slows down the metabolism causing fat loss. The same is true of radical calorie expenditure. You know: 2 cardio sessions per day. Excessive cardio slows down metabolism, promotes muscle loss and can even lower testosterone levels. For real results, stick to 4-6 sessions per week, clip 30-45 minutes, and maintain a high level of intensity.
Separate cardio from strength training. What happens if you do cardio first and then do strength training? You don’t build up that much muscle density. What about post-workout cardio? You risk overtraining and the negative hormonal environment that can stifle metabolism. The best scenario; do cardio in the morning – on an empty stomach – have a few meals, then head back to the gym later in the day to build muscle density.
Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.
Eating out? The portions in restaurants are usually huge, and when it’s on the plate, we usually eat it. If possible, order from the kid’s menu, where the portions are more reasonable.
Keep healthy snacks nearby and easily accessible. A bowl of fruit on the kitchen table, a bowl of celery or carrots in the fridge, or a few flip-open cans of fruit salad on your desk at work will help you grab something healthy when those first hunger pangs start. In other words, you’re more likely to grab something low in calories and good for you if it’s easy to eat.
Replace frozen vegetables for canned. Canned vegetables often have a lot of sodium, which you don’t need, and little real nutrition, which you do. Buy economical sized bags with zip closures to make it easy to serve a single serving before a meal.
MCT Cappuccino – slimmimg coffee
Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains almost all of its natural nutrients instead of leaching it into the cooking water. In fact, it makes your vegetables taste great – which means eating them rather than eating fatty foods that are heavier.
Never eat while standing. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat food with the respect it deserves. Make yourself a plate. Sit down and eat well. You will be less likely to put food in your mouth without paying attention.
Spread out your meals. If you eat three meals a day, your body tends to store what it doesn’t need at that point. By adopting a ‘grazing’ habit, you will keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast mid-morning, a light lunch, and an ‘after-school snack’ mid-afternoon. Just remember to split the same amount of food into smaller meals and not ADD more food to your daily diet.
Take a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice or water flavored with a squeeze of fruit.
Drink water. Even the FDA recommends at least 8 full 8-ounce glasses of water a day for your body to function properly. If you are on a diet, you should drink even more. It’s not just that full feeling – water helps your body digest food properly and cleans your system.
Can’t afford a gym membership? Make a pact with friends to exercise together. Date at least three times a week to play volleyball, take a walk, or be active for half an hour.
Skip the chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.
Now I am not sure about you, but I find it so difficult to diet and lose weight. The weight loss programs and diets I’ve tried are just so boring. They are also very difficult to implement because they ask me to give up foods that I know I will not be able to. What we need is a weight loss program that is really fun to implement.
My name is Steve Hill. My own weight problems started when my parents decided to become vegetarian. I was eleven years old at the time and actually decided to give it a try. My mother cooked the meals, you see.
This was twenty one years ago, at the moment there weren’t many different food options for vegetarians. I was not at all impressed with the food I received and was missing meat in a big way. I was normally hungry after meals and then started eating snacks. I was only gradually gaining weight and people didn’t really comment for a few years.
Once people noticed it was a vicious cycle. They teased me at school, I came home depressed and comforted myself with food so that I felt better.
A few years ago, I started looking for ways to help me lose weight. I have tried many diets, but without success. I have to say it wasn’t that there was anything wrong with the actual diet, it was that that particular diet didn’t suit me.
I am the type of person who needs to enjoy something to keep my interest in it. That’s why I thought school was a struggle. At least that’s my excuse.
The fun way to lose weight!!
A few years ago on a Saturday night I went for a few beers with a good friend of mine (Dave). We had a great conversation where I told him about my weight loss mission. I explained how I had not yet found a suitable weight loss program.
Dave suggested taking up sports, something competitive that I could sink my teeth into. I thought about what he had said and agreed that this could be the way.
I asked him if he wanted to play a game of tennis three or four times a week. Dave said this might be a bit much considering he played six football twice a week.
He didn’t want to disappoint me, however, and then asked if I wanted to join his team of six. I’ll try, I replied.
I came home quite drunk, but also quite satisfied with myself. I now had a weight loss plan that I was sure would work. There will be no quick fix, but this amount of exercise, over a sustained period of time, should have a positive effect on my weight, fitness and health.
With this program I can also basically eat what I want, when I want.
It took a while, as I predicted, to get to a weight that I was happy with. However, this was not a problem as I had a lot of fun on the road.
I will not only continue to play tennis and football, but also a lot of sports. This is no longer for weight loss, but because I enjoy it.
To lose a pound of body weight in a week, a person has to consume about 500 fewer calories each day than he or she burns. Here are 18 ways to lose weight without dieting.
Instead of drinking orange juice for breakfast, eat a whole orange. You save about 45 calories.
Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute. Replace regular bacon with Canadian bacon to save even more calories.
Switch from whole milk to low-fat or low-fat milk. Use a sugar substitute instead of sugar in your morning coffee or latte.
Use mustard instead of mayonnaise on your sandwich at lunch to save 100 calories (per tablespoon). Remove the cheese and save 100 calories.
Instead of a Big Mac and large fries, go for a regular hamburger and small fries and save a whopping 590 calories!
Don’t eat chips as a snack. Instead, have an apple for fewer calories plus the added benefit of more fiber.
Replace diet coke or iced tea with your usual soda. You save 150-200 calories per drink.
Eat smaller portions every two to three hours. Don’t skip breakfast! Regularly eating small meals keeps blood glucose levels stable and minimizes the tendency to overeat.
Eat healthier snacks such as dried fruits and nuts, fresh fruits, sliced vegetables, or yogurt.
Replace white bread, rice and grains with whole grain products. Not only are you cutting fat and calories, but whole grains have been proven to reduce colon cancer risk by increasing the fiber your body needs.
Fry meat, chicken, and vegetables in stock instead of butter. And speaking of butter, replace it with low-fat sour cream on baked potatoes.
Instead of Caesar salad, replace a dinner salad with low-fat salad dressing.
Do you love pasta? Eat spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You save at least 500 calories!
When going out with friends, watch your alcohol consumption. Instead of using Coke or Seven-Up with your drinks, choose tonic water or seltzer.
Restaurants are notorious for their huge portions. Eat only half of your dinner and save the rest for lunch tomorrow. Or just share the meal with a friend.
Get moving. Walk to the store instead of driving. Walking is the best exercise you can do for weight loss.
Get more walking time by replacing coffee breaks with exercise breaks. Also, use half of your lunch break to go for a brisk walk with a colleague.
Swim, swim, swim. Swimming for just an hour burns 500 calories. You will also end up with a firmer, toned body.
You don’t need to be on a strict diet to lose weight. Change to more sensible eating habits and start moving your body by walking, swimming, or cycling. You will be rewarded with good health and a fit body.
B vitamins are a group of nutrients that play many important roles in your body.
Most people get the recommended amounts of these vitamins through diet alone since they are found in a wide variety of foods.
However, factors like age, pregnancy, dietary choices, medical conditions, genetics, medication and alcohol use increase the body’s demand for B vitamins.
In these circumstances, supplementing with B vitamins may be necessary.
Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins.
Here are the health benefits of B-complex vitamins as well as dosage recommendations and potential side effects.
B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ (1Trusted Source).
B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms (2Trusted Source).
B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils (3Trusted Source).
B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources (4).
B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes (5).
B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin (6Trusted Source).
B9 (folate):Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as folic acid (7Trusted Source).
B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy (8Trusted Source).
Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts.
Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet.
However, certain circumstances increase the need for B vitamins, making supplements necessary.
Pregnant or Breastfeeding Women
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows to support fetal development (9Trusted Source).
In women who are pregnant or breastfeeding, especially those who follow vegetarian or vegan diets, supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency in pregnant or breastfeeding women can lead to severe neurological damage or birth defects in the fetus or infant (10Trusted Source).
As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.
The body’s ability to release B12 from food so that it can be absorbed depends on adequate amounts of stomach acid.
However, it’s estimated that 10–30% of people over 50 don’t produce enough stomach acid to properly absorb B12 (11Trusted Source).
Deficiencies in vitamin B6 and folate are also common in the elderly population
Who Should Take a B-Complex Vitamin?
Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet.
However, certain circumstances increase the need for B vitamins, making supplements necessary.
Pregnant or Breastfeeding Women
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows to support fetal development (9Trusted Source).
In women who are pregnant or breastfeeding, especially those who follow vegetarian or vegan diets, supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency in pregnant or breastfeeding women can lead to severe neurological damage or birth defects in the fetus or infant (10Trusted Source).
Older Adults
As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.
The body’s ability to release B12 from food so that it can be absorbed depends on adequate amounts of stomach acid.
However, it’s estimated that 10–30% of people over 50 don’t produce enough stomach acid to properly absorb B12 (11Trusted Source).
Learn to make smart food choices with Kendra from CDC’s BAM! Body and Mind.
In each level you’ll sort foods coming down a conveyor belt into three categories: Go, Slow, or Whoa. Earn points by putting foods into the correct category.
Presented by BAM! Body and Mind, an online resource giving kids information they need to make healthy lifestyle choices. BAM! Body and Mind was created by the Centers for Disease Control and Prevention (CDC) and the US Department of Health and Human Services (HHS).
Learn more about food and nutrition and other health topics for kids including diseases, physical activity, your body, and more here .
The amount of vitamin D you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg) and International Units (IU): Read more
Very few foods naturally contain vitamin D. Fortified foods provide most of the vitamin D in the diets of people in the United States. Check the Nutrition Facts label for the amount of vitamin D in a food or beverage. Read more
Your body makes vitamin D when your bare skin is exposed to the sun. Most people get at least some vitamin D this way. However, clouds, smog, old age, and having dark-colored skin reduce the amount of vitamin D your skin makes. Also, your skin does not make vitamin D from sunlight through a window. Read more
Vitamin D is found in multivitamin/multimineral supplements. It is also available in dietary supplements containing only vitamin D or vitamin D combined with a few other nutrients Read more
Because you get vitamin D from food, sunshine, and dietary supplements, one way to know if you’re getting enough is a blood test that measures the amount of vitamin D in your blood ..Read more
In children, vitamin D deficiency causes rickets, a disease in which the bones become soft, weak, deformed, and painful. In teens and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness. Read more
Long-term shortages of vitamin D and calcium cause your bones to become fragile and break more easily. This condition is called osteoporosis. Millions of older women and .. Read more
Yes, getting too much vitamin D can be harmful. Very high levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones. Extremely high levels of vitamin D can cause kidney failure, irregular heartbeat …Read more
People should get most of their nutrients from food and beverages, according to the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber and other components that benefit health
