Weight loss is decreased in body weight either by voluntary (intentionally) by diet or exercise or may be by illness (by diseases). Instantly weight loss occurs due to loss body fats mainly by doing exercise, or by consuming fat burners, low-fat content products etc. Occasionally weight loss may also occur due to disease like cancer, a chronic inflammatory disease like Rheumatoid arthritis. But severe weight loss may lead life-threatening conditions in such cases extra protein and intake more fat containing products should be consumed by the individuals.
Weight loss can be achieved by various methods or diet maintenance or by exercise or by medical treatment (surgery, consuming pills or fat burners.)
Weight loss tips:
• By drink, more amount of water before meals can be helpful in weight loss as it is found that water can boost up the metabolism by 20-30% faster so that the calories can burn easily and faster.
• By consuming eggs in the breakfast can be useful in weight loss
• By drinking black coffee it can also boost up the metabolism by 3-12% thereby results in fat burning which is due to the presence of caffeine in coffee, but this can be achieved only by adding less amount of sugar
• By eating less refined carbs as they may lead to increase in fat and results in obese conditions
• By making calorie count which makes you conscious about your diet
• By brushing your teeth after dinner
• Spicy foods like Cayenne pepper contain capsaicin which results in fat burning by increasing the metabolism rate
• By doing aerobic exercise
• By chewing slowly results in production of hormones which results in weight loss
• By eating more protein content foods
Fat Burning diet:
By consuming whole grains( as our body burns more calories as it breaks down this fiber – rich grains as opposed to processed food that is high in calorie count and does not have much fiber). Banana contain resistant starch which reacts positively on fat levels and thereby convert into fatty acid ,which results in decreasing the obesity by increasing the metabolic rate and by preventing its accumulation. Zucchini contains rich amount of vitamin C and as low amount of carbohydrate also contain only a few calories. It is added to a salad or some juices. Grapefruit is a good fat burner as it prevents the storage of starch and sugar in the body and helps you to remain longer. It helps in maintaining blood glucose levels and it is also rich in fiber.
But all the fat burners should be taken and shows promising results if you follow only good and healthy diet conditions.
Caloric deficit is the only real requirement for a real requirement for losing fat. It should be below 20% below maintenance level per day. For most of the people, the average weight loss rate will be between 0.5-2 pounds per week or more in some people, in some people with below average amount of fat to lose it should lose it at a rate of 0.5-1lbs. You should weigh yourself at least once per week first thing in the morning on an empty stomach and keep track of your weight. If it is decreasing the ideal rate, then you’re perfect.
. Fiber is a carbohydrate found in plant foods like fruits, vegetables, and whole grains. It is useful as a fat burner as it is easily digested in the body, so it is easy passed out through the human system very easily without causing an increase in the blood sugar levels.
Proteins can also help in maintaining fats at a normal level as they boost up the metabolism thereby burning the calories faster rate. They reduce obsessive thoughts about food by 60% .It boosts the metabolism by 80 to 100 calories per day. The following are the protein sources which are considered as the fat burning diet:
• Meat- Chicken, pork, lamb, bacon.
• Fish and Seafood- Salmon, trout, shrimps, lobsters
Low carb vegetables can be used in the fat management and also they are healthy. They are as following:
Broccoli, Spinach, Kale, Cabbage, Lettuce, Cucumber, Celery, cauliflower.
Instead of high fat containing oils, food can be cooked by low fat containing oils like (coconut oil, avocado oil, and butter). The best cooking oil is coconut oil . It is rich in fats called Medium chain Triglycerides. These fats are more fulfilling than as others as they boost up the metabolism slightly.
Flax seeds can also be used as fat management diet. They contain Omega 3 fatty acids and fiber that helps to reduce the weight. They contain polyphenol antioxidants which boost up the metabolism. Intake of more amount of flax seeds can reduce the amount of bad cholesterol. They should be taken with warm water but not more than 1 teaspoon.
Blue Berries contain an antioxidant that helps to reduce excess fat .They contain vitamin c, k, and magnesium that help to detoxify your body and get rid of bad fat by suppressing it. They also contain fiber and copper that helps to maintain immune system and also burns extra fat in the body (But this can be achieved only if you avoid any sort of sugar.)
Organic apple cider vinegar can help us in reducing excess weight . The enzyme present in vinegar stimulates the digestion system and make it function fast and properly .They are not consumed directly .They should be diluted with water and should be drunk before every meal, thereby they increase the digestion rate and also suppress the appetite .
Cantaloupes also have fiber that stimulates your digestive system which makes the bowel movement easy,thus helps in reducing the some of the weight of the body.
Tomatoes contain powerful fat blasting compound called oxo-ODA. They also contain beta-carotene and lycopene that are benefit for fat loss. Additionally, they are low calorie, low fat, and rich in fiber content.
Sweet Potato contains dieters because they have fewer calories than regular potatoes .they are often called as “ slow crab “because they’re digested slowly and also contain powerful nutrients that stabilize blood sugar, lower insulin resistance and prevents calories from converting to fats.
Beans are stapled weight loss food . They help to regulate blood sugar levels and help in digestion due to their fiber content.
Lentils are gaining more popularity as weight loss diet, due to their high fiber content ,and also like beans they help in maintaining your blood glucose levels at normal . they also act as the good protein source and also keep your cholesterol at normal levels.
Asparagus aids in weight loss, by acting as diuretic i. e, it removes excessive of fluid from the body. It is also considered detox food that it helps in expelling toxins and other waste from the body. It also benefits digestion by feeding the guts bacteria.
Mushrooms aid in weight loss .There are different types of mushrooms like white button mushrooms, portabella mushrooms, crimini mushrooms, and maitake mushrooms. They contain low calories, have virtually no fat or sugar, and are loaded with beneficial nutrients such as potassium. They also help the people in regulating blood glucose sugar levels.
Spinach contains low calories and carbohydrates and high fiber content.
Weight Loss Exercise:
Walking is the ideal exercise for weight loss. It doesn’t require any equipment and it is the simple exercise for weight which can be benefited to many people. It is recommended to many obese patients and heart patients. Walking is an effective, low-intensity weight loss activity that can lead to better overall health. Depending on how much you weigh walking at a pace of 4 miles /hr. will burn between 5 to 8 calories every minute or between 225 to 360 calories for 45 min walk.
Vigorous swimming can burn anywhere from 400 to 700 calories an hour. Swimming is a highly effective exercise for weight loss and also strengthens tones and conditions of your whole body. It is effective for the people who suffer from exercise-induced asthma (as the warm and moist air around the water helps them to keep their airways clear.) Swimming engages all major muscle groups ,from your abdominals and back muscle to your arms ,legs ,hips and glutes and helps in reducing fats in that portions by engaging them in work.
Bicycling is another low impact, high rewards activity for losing weight. Cycling can burn from 372 to over 1,100 calories per hour, depending on your weight, your speed. Cycling can be done by most out –of- shape persons and ride for several miles under their convenience. Cycling is one of the most effective fats burning exercise.
The elliptical trainer at home or at gym enables you to lose your body weight. Elliptical machines let you choose the intensity level and raising and lowering the ramp and going backward, it helps you to target different muscle groups in your legs, both at front and back.
By using an elliptical trainer one can burn 600 calories per hour. For the patients suffering from arthritis, musculoskeletal conditions, and obesity .the elliptical trainer is a great way to exercise without risking impact injuries.
Running burns about 600 calories per hour helps in building your bones and connective tissues and gets your heart pumping at a normal rate and thereby prevents many heart diseases, strokes.
A good game of tennis can burn up to 600 calories in an hour. Tennis involves whole-body workout, and playing it can help you improve your flexibility, balance, and posture. It involves the involvement of both abdominal and leg muscles and helping in building up strength and calories.
CrossFit ( a programmed exercise):
It is suitable only for those individuals who have exercising on a somewhat regular basis for a couple of months.
Originally it is highly effective at burning calories and fat improving physical stamina and endurance and increasing metabolism.
Just 10 minutes of rope jumping is useful calorie burning? An hour of jumping rope burns over 800 calories and works the arms, legs, and core, as well as strengthens bones and joints. It is an excellent activity for improving coordination, agility (power of moving easily and quickly)and endurance.
A 45 min step aerobic workout will burn about 550 calories while targeting the muscles in the legs, hips, and bum as well as work out the core muscles and improve coordination.
An hour of step aerobics provides you with the same fat burning and cardio benefits as a seven-mile run. You can either enroll in step aerobics class at the gym or invest in your own step and conduct the workout at home with the help of DVD.
A set 50 pushups will burn up to 100 calories. Pushups are highly effective for building muscle in your core, abs, chest, shoulders, triceps, lower back and glutes. The great thing about pushups is it does not require any equipment and you can do them anywhere.
But your pushups should be slow and deliberate so that you maintain full control of your movements and really work the muscles. In fact if you do them too quickly , your muscles won’t benefited as much and you’ll leave yourself at risk of injury.
HOME WORKOUT EXERCISES:
• Inverted V exercise:
This can be useful in fat burning. It should be performed for 30 sec. It is one of the best mat exercises for abs in which you should lie down on the floor facing downwards. You should place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and you should balance your body on the toes and hands. You need to pull your legs close to your body making an inverted V shape with it.
• W-leg lifts exercise:
This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs down, while putting them down stretch them out in the opposite directions and bring them out in the opposite directions and bring them up to your tummy. Again place your legs down and again pull them up. Repeat this For 30 sec. this exercise will help you in losing fat from the lower part of the body.
• Bent Leg rotating exercise:
This exercise will work on your inner thigh and abs. You need to stand straight and place your hands on the back of your head. This gives you more strength and brings up your concentration to the legs. Then you should lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 sec to the front. Now repeat it with the same rotation at back for 15 sec. After completing this, then move to your left leg and continue the same procedure. This is the challenging weight loss exercise.
Single leg lift jump exercise:
This is one of the most effective workouts to lose body weight. It works on the core muscles and back of the thigh at the same time. This exercise will also help you to gain balance. You should stand straight and lift your left leg, then try to touch the ground with your hands and as you come up you need to jump. Make sure to keep your left leg up all the while. Keep it in a bent position. Repeat this for 30 sec and then move to the right leg and follow the procedure.
Exercise for losing belly fat:
You should bend your hips and hold a dumbbell with both hands at arm’s length .Now rock back slightly and hike kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully and swing the weight to shoulder height. Allow the momentum to swing the weight. Now reverse the movement, so that you can swing the kettlebell between your legs again. But you should not round your lower back at any time. Continue the exercise for 5 min.
Weight loss programs and therapies:
• Inch loss:
It involves luxurious massage with essential oils, the minerals of which reach the deep under the skin to the fat deposits resulting in the reduction of fat levels.
• Body Toning: During the weight loss programs the subcutaneous fat trapped between the skin and muscles is lost, which creates a gap between the two. This makes the skin appear loose and saggy, which has to be tightened in order to give it a firmer and younger look. It is done with special appliances that help in firming and tightening of the skin over the arms, legs, thighs, stomach, faces and buttocks area, thereby promoting an individual’s overall aesthetic look and boosting confidence.
• Tripolip slim therapy: This is an advanced weight loss treatment which results in visible inch loss and remarkable. This is the very effective therapy. It includes treatment with G5 body massagers, ultra sound induction along with fat disintegration therapy.
• Gel Lipolytic therapy: This also results in visible inch loss and tightening and tonic of problematic areas. These include treatment with G5 massagers, anti-cellulite therapies, and advanced body firming sessions.
• Mesotherapy: This is a fat disintegration program and best weight loss program which helps in fat mobilization. With the use of advanced medical equipment and a combination of massages and therapies. It helps in quick weight loss.
• Figure correction: it involves treatment with anti-cellulite oils, gels, creams and packs are used on specific areas or the entire body as per the individuals needs which are then applied by the therapists to specific areas in order to stimulate the pressure points that strengthen the connective tissue, eliminate toxins and shape the adipose tissue and review the metabolism which gives you healthy and glowing skin.
Treatment and weight loss program also include constant counseling, dietary consultation, and medical assessment.
AYURVEDIC WEIGHT LOSS PROGRAM:
The Ayurvedic weight loss program ranges from 14-28 days. This involves the change in metabolic rate. It involves the combination of massages, restructured diet and oral medication which results in the loss of pounds of extra fat from your body. This program also involves Ayurveda vegetarian diet, combined with massages using herbal powders and enriched oils. Herb enriched steam bath stimulates the circulatory system, thereby prevents the further deposit of fat. This programs involves Udwarthanm, Udgharshanam, Elakizhi, Kadhikizhi and sometime Pizhichil and vasti lipidex which is the proven medicines in Ayurveda that aids in weight management.
The ayurvedic weight loss treatment program is carried out in authentic form, supported by yoga and meditation.
WEIGHT LOSS PROGRAM DAY TO DAY:
Exercise allows you to boost your metabolic rate thereby reduce your body weight by turning your body into the fat burning furnace. The exercise involves the muscles where you want to lose your fat and improves body shape.
This workout plan is between 4-12 weeks long; depending on how much weight you want to lose. It involves eating the right food at the right time in right quantities. In this program, you need to maintain a track of body measurements . and body fat percentage.
Weight loss workout plan: cardio
It involves both cardiovascular exercise and resistance training. Cardiovascular exercise burns a lot of calories, and it includes steady state cardio and interval training.
Steady state cardio means you’ll be exercising ( power walking, jogging, running, cycling) at about the same level of intensity for the duration of the workout,t hey tend to be longer. It involves Cardiovascular interval training and high-intensity training. Interval training is a proven technique in boost metabolism and burns fat metabolism. HIIT (eg: sprinting) is a more intense form of interval training,so beginners should start with regular interval training.
This mainly involves focuses the part of the muscle. During the weight loss , not only the fat but also some part muscle may also lose. Resistance training will ensure that you to avoid the loss of the muscle which helps in building the muscle. The following are three resistance workouts per week.
• Core(abs and back)
• Upper body (arms and shoulders)
• Total body workout
As you get more advanced by this workouts you can achieve maximum fat burning.
WEIGHT LOSS PILLS:
Side effects: a headache, dizziness, nausea, fatigue, dry mouth and constipation ( who are not having diabetes) , for diabetic patients it involves hypoglycemia( low blood glucose level) , headache, dizziness, back pain and cough and fatigue. It is restricted to pregnant women.
It can be recommended for long-term use. It is the combination of two drugs which are approved by FDA they are Naltrexone and Bupropion in an extended release form.
Side effects :
• dry mouth
• It also causes increased risk of suicidal thoughts and behavioral associated with buspropion.
• It causes neuro pscychiatric issues
It works as type 2 diabetes drug victoza . IT mimics the intestinal hormone a
That tells the brain your stomach is full.
• It is approved for long term use
• Side effects:
Low blood pressure
Raised heart rate
Pancreatitis gall bladder disease
It is the pharmaceutical drug, sold as over the counter drug under the name Alli. It works by inhibiting the breakdown of fat in the gut and making you take few calories from fat.
It is effective by increasing the weight loss up to 6 pounds.it Reduce the blood pressure slightly and reduces the risk of developing type-2 diabetes mellitus.
loose: oily stools
Frequent bowel movements
Deficiency of fat soluble vitamins
Weight loss supplements:
Garcinia Cambogia Extract:
It is a small ,green fruit. It works by inhibiting the fat producing enzyme in the body and increase the levels of serotonin. It contains hydroxy citric acid as active ingredient.
There are no severe side effects except mild GIT problems.
It is a popular weight loss supplement.it contains several ingredients that are claimed to cause weight loss. It causes 21pounds of weight loss in 3 months.
Side effects: nausea, vomiting , and irritability.
Caffeine is well known as the metabolism booster and is often used as weight supplement. It is found coffee, dark chocolate , and many other processed foods. It works by boosting the metabolism rate by 3-11% and increase fat burning by up to 29%.
• Side effects: nausea ,vomiting, diarrhea,insomnia,irritability reduce the quality of sleep.
They are found in raspberry fruits. They cause the breakdown fats in the body and increase the levels of adinopectin
• Side effects: they smell your burps like raspberries
It is the type of fiber found in the roots of the elephant yam, also called konjac. Glucomannan absorbs water and becomes gel-like . It fills in the gut and promotes the feeling of fullness, helping you to eat fewer calories. It can lose fat up to 8-10 pounds of weight in 5 weeks. It is important thatglucomannan should be taken at half an hour before the meals.
• Side effects: Bloating, flatulence, and soft stools
It is a combination of two plant extracts that may change the metabolism of fat cells. A 8 weeks meratrim group had lost about 5.2 kgs of weight and 4.7 inches off their waistlines. They also lower the blood glucose levels, cholesterol, and triglycerides.
Conjugated linoleic acid: It is popularly used as fat loss supplements . it is found naturally in some fatty animal foods like cheese and butter. It reduces the appetite and boost up the metabolism and stimulate the fat breakdown. It reduces up to 0.2 pounds per week for up to 6 months.
• Side effects: harmful effects like developing fatty liver insulin resistance and increased inflammation.
Best ways in achieving weight loss:
• . Drink more water
• Do cardio for 30 min a day.
• Drink coffee an hour before working out
• Do push-up’s every day
• Make one food sacrifice
• Sleep 30 minutes more a night
• Eat salmon in lunch
• Stand up straight
• Do squats and sit up’s
• Eat peanuts from their shells
• Take up power yoga
• Don’t fry eggs ,meat, and chicken
• Swim daily
• Choose elliptical with handles
• Add strawberries to your whey protein shake
• Eat more avocado’s
• Portion control over potatoes
• Drink tea,coffee
• Go rock climbing
• Eat beans
• Eat less sugar
• Load up on fiber
• Opt for dark chocolate
• Jump rope fore 10 min
• Eat turkey as your favorite food
Quick loss of fats:
• Drink green tea:
It burns upto 70 additinal calories per day.
• By lifiing the weights
• By losing the salt in the diet
• Go for an evening walk
• Get some sleep
• Add 20 minutes exercise per a day
• Eat every meal
• Elmimate the consumption of refined food
• Amino load before and after exercise
• Do not replace solid food with shakes and never consume shakes without fiber content
• Consume the right fats
• Do not abuse alcohol
• Change your diet atleast for every 3 months
• Lower your stress levels