The Big Picture of Permanent Weight Loss

Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.

For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It’s not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I will attempt to change all that.

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it’s the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, “lose 100 lbs. in 20 days,” guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then this is the article that could change your life…

Does your diet pass “The Test”?

What is the number one reason diets fail long term; above all else? The number one reason is…drum roll…a lack of long term compliance. The numbers don’t lie; the vast majority of people who lose weight will regain it – and often exceed what they lost. You knew that already didn’t you?

Yet, what are you doing to avoid it? Here’s another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you consume – the well accepted “calories in calories out” mantra – will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets – it simply does not matter in the short term.

If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins’ Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet, were all equally effective. (1)

Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take weight off after one year. (2)

Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:

“Our trial found that adherence level rather than diet type was the primary predictor of weight loss”(3)

Translated, it’s not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, “but Will, some diets must be better than others, right?” Are some diets better then others? Absolutely. Some diets are healthier then others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite – there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.

What is a diet?

A diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don’t like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your “normal” way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:

“Is this a way of eating I can follow long term?”

Which brings me to my test: I call it the “Can I eat that way for the rest of my life?” Test. I know, it does not exactly roll off your tongue, but it gets the point across.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow – in one form or another – forever. That is, if it’s not a way of eating you can comply with indefinitely, even after you get to your target weight, then it’s worthless.

Thus, many fad diets you see out there are immediately eliminated, and you don’t have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from “their” way of eating back to “your” way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that’s not what most people want to hear, but it’s the truth, like it or not.

The statistics don’t lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don’t know the answer to those questions, you have totally missed the point of this article and the lesson it’s trying to teach you, and are set up for failure. Go back and read this section again…By default, diet B is superior.

Teach a man to Fish…

A well known Chinese Proverb is – Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

Let’s do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose – say – 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don’t make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.

Diet plans that offer weight loss by drinking their product for several meals followed by a “sensible dinner;” diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They’re easy to follow but destined for failure, long term. They all fail the “Can I eat that way for the rest of my life?” test, unless you really think you can eat cookies and shakes for the rest of your life…Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it’s a loser for long term weight loss and it should be avoided.

The missing link for long term weight loss

We now make our way to another test to help you choose a nutrition program for long term weight loss, and it does not actually involve nutrition. The missing link for long term weight loss is exercise. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)

I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won’t bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.

Side Bar: A quick note on exercise:

Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond aerobics.

The reader will also note I said fat loss above not weight loss. Though I use the term ‘weight loss’ throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic, and is beyond the scope of this article. Bottom line: the type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).

Psychology 101 of long term weight loss

Many diet programs out there don’t address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

o Had a tendency to evaluate self-worth in terms of weight and shape

o Had a lack of vigilance with regard to weight control

o had a dichotomous (black-and-white) thinking style

o Had the tendency to use eating to regulate mood.

The researchers concluded:

“The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.”

This particular study was done on women, so it reflects some of the specific psychological issues women have – but make no mistake here – men also have their own psychological issues that can sabotage their long term weight loss efforts. (6)

Additional studies on men and women find psychological characteristics such as “having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy” often predict failure with long term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include “…an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.” (8)

The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long term weight loss. If it’s not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don’t expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.

“There’s a sucker born every minute”

So why don’t you see this type of honest information about the realities of long term weight loss more often? Let’s be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know – as the man said – “there’s a sucker born every minute,” so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.

So let’s recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it’s for you based on what has been covered above:

o Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise

o Any weight loss program you choose must pass the “Can I eat that way for the rest of my life?” test,

o The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

o The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

o The weight loss program you choose must have an effective exercise component.

o The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can’t be a replacement for psychological counseling if needed.

Conclusion

I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It’s not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as ‘off season’ and ‘pre-contest’ and so on.

The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that’s probably 99% of the population, it will cover millions of people.

People should also not be scared off by my “you have to eat this way forever” advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place. Once you get to your target weight – and or your target bodyfat levels – you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place!

Regardless of which program you choose, use the above ‘big picture’ approach which will keep you on track for long term weight loss. See you in the gym!

References

(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials” BMJ 2006;332:1309-1314 (3 June),

(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.

(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.

(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17

(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.

(6) Borg P, et al. Food selection and eating behaviour during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.

(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.

(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85

Posted in Uncategorized | Leave a comment

Treatment of Obesity: Weight Loss and Bariatric Surgery

Bariatric surgery includes a kind of procedure performed on people who have obesity. Weight loss is achieved by reducing the size of the stomach with a gastric band or through taking away a portion of the stomach (sleeve gastrectomy or biliopancreatic diversion with duodenal switch) or by resecting and re-routing the small intestine to a small stomach pouches (gastric bypass surgery).

The fundamental basis for bariatric surgery for the purpose of accomplishing weight loss is the determination that severe obesity is a disease associated with multiple adverse effects on health which can be reversed or improved by successful weight loss in patients who have been unable to sustain weight loss by non-surgical means. It even helps in the reduction of cardiovascular disease (CVD) as well as other expected benefits of this intervention. The ultimate benefit of weight reduction relates to the reduction of the co-morbidities, quality of life and all-cause mortality.

Specific criteria established by the NIH consensus panel indicated that bariatric surgery is appropriate for all patients with BMI (kg/m2) >40 and for patients with BMI 35-40 with associated comorbid conditions. These standards have held up over the long years, although specific indications for bariatric/metabolic surgical intervention have been recognized for persons with less severe obesity, such as persons with BMI 30-35 with type 2 diabetes. The indications for bariatric surgery are evolving rapidly to consider the presence or absence of comorbid conditions as well as the severity of the obesity, as reflected by BMI.

Specific Bariatric Surgical Procedures are Roux-en-Y Gastric Bypass (RYGB), Sleeve Gastrectomy, Biliopancreatic diversion with duodenal switch, Implantation of Devices (includes Adjustable Gastric Banding, Intermittent vagal blockade, Gastrointestinal Endoscopic Devices).

Bariatric surgical community enacted a number of changes to result in this improved safety record. Included is the identification of the importance of surgeon and center experience, the establishment of pathways, care protocols, and quality initiatives and incorporation of all of these aspects of care into an accreditation of centers program. The transition to laparoscopic methodology occurred during the same time period and also contributed to the improved safety.

Weight loss following bariatric surgery has been studied and reported both short- and longer-term following all surgical procedures undertaken, as weight loss is the primary objective of bariatric surgery. Mean weight loss is uniformly reported. It is crucial to identify however, the high variability of weight loss following apparently standardized operative procedures such as RYGB or Laparoscopic Adjustable Gastric Banding (LAGB).

The ultimate benefit of weight reduction, whether medical or surgical, relates to the reduction of the co-morbidities, quality of life and all-cause mortality. Despite the importance of assessing these risks and taking steps to implement effective medical management with variable success, surgery has proven to be more effective.

Posted in Uncategorized | Leave a comment

Weight Loss Success Stories Before and After

Gaining weight is very easy while losing weight is very hard and complicated. To inspire you my dearest readers, I will share to you a weight loss success stories before and after of some of my friends. Their stories will help you get motivated to lose weight and to stay fit and healthy.

REUNITED LOVE OF EMMA

Emma has shown me that having a fat body can really turn around. She made a remarkable transformation from being fat to fit. You just have to bring the proper ingredients then you’ll get the remarkable result. So what are the ingredients by the way? You’ll find the ingredients to one of my friends who experienced weight loss success story before and after.

BEFORE

During her college days, she was pretty and sexy. After graduating, she immediately got married. When she got pregnant, she ate a lot of food. I mean a lot. After the pregnancy, she gained weight. From 143 lbs., she gained 44 lbs. She never noticed her weight gain because she was busy taking care of her daughter. She was happy by that time. One day, their family decided to go to the beach and have fun. They took pictures, swim, and enjoyed the heat of the sun. When they finally got home, Emma viewed their pictures. She was shocked to see her once sexy body turned into a not so sexy body. She deleted the photos. Not only that, her husband suddenly went a bit cold to her. Later on, she found out that her husband was cheating on her. Emma felt very sad and insecured. She wanted her husband back and she wanted her body back so badly.

DURING

Feeling so badly wounded and motivated to lose weight, Emma started to watch her diet. She started by eating small meals frequently, increasing her fibre diet and protein intake, as well as lowering her fat intake. After wards, she also started exercising by doing brisk walking every morning for about 40 minutes per day. She also included aerobics in her routine as a cardio workout. Every week, Emma monitors her weight to check if she lost a pound or so. She became so conscious with herself and she wanted to be fit, healthy and sexy once again. Her motivation was so strong that he made it through all the way. Her very heavy 187 lbs weight became 143 lbs now.

AFTER

After the vigorous exercise and strict diet, Emma achieved her target body. Her strong will to change as well as her great deal of discipline made her body ever sexier. Not only that, her husband noticed her beauty once again and they were reunited once again and much sweeter than ever.

REALIZATIONS

The ingredients in Emma’s weight loss story were having a proper diet plus exercise. But don’t forget the most important ingredient is dedication. A great deal of dedication and perseverance is really needed to attain your goals. That is the largest factor in weight loss. No matter what happens, you have to be strict in following it and never give up. By following those ingredients, maybe, you will be the next one to share your weight loss success stories before and after.

Posted in Uncategorized | Leave a comment

Weight Loss and Carb Cravings

One of the most common complaints I hear from weight loss clients is that they are experiencing carb cravings, so I thought it would be helpful to give you a very brief explanation of some of the reasons this could be happening to you and suggest some ways to deal with them.

My first step is to be sure you are eating enough food in general. It’s counter-intuitive but not eating enough can stall weight loss too. You’d be surprised at how common it is that people are not eating enough and can’t figure out why they are struggling with fatigue and not losing weight.

The next thing is to be sure you are eating balanced meals that include adequate protein, healthy fats and fiber from non-starchy veggies which will keep you full and satisfied and also stabilize blood sugar. Of course if you have any other underlying health issues, you should seek to address those with your health care practitioner.

Often we reach for a simple carb like a cookie, candy or crackers when we are beginning to get hungry or need a quick energy boost. This is where being well prepared with a better alternative will pay huge dividends for you. Keep hard boiled eggs ready to grab in the fridge. A small handful of nuts like almonds, walnuts, pecans or pistachios is a great, high protein and healthy fat alternative that will fill the bill nicely without feeding that carb craving.

Sometimes protein just doesn’t cut it and you want something sweet. Choosing a low sugar fruit like berries or Granny Smith apples is a great choice. Choosing a healthier carb option is also a good strategy. I always like making healthier substitutions. Keeping roasted veggies that are well seasoned can stop a carb craving in its tracks. Roasted sweet potatoes seasoned with Himalayan crystal salt, pepper and Ceylon cinnamon is very comforting, satisfying and a much healthier option. So are roasted cauliflower, broccoli or Butternut squash. Beans and legumes are also a good substitute for simple carbs. Seasoned and roasted chickpeas are another snack you can make quickly and enjoy occasionally that provides protein, fiber and crunch.

The point is to substitute a better quality of carb or replace it with a healthy protein.

It’s also important to realize that if you have been regularly indulging in simple carbs it will take some time to break that addiction. Do not overlook the emotional component. Often when a carb craving strikes, you are in the midst of some strong emotional reaction. Try to stop and analyze what’s happening mentally and emotionally before giving in to the craving. It’s very possible you are just seeking comfort and there are better, more effective ways to get it than eating simple carbs.

This is exactly why the Today is Still the Day Plan addresses spirit and soul issues and not just physical nutrition and detoxification. You must pay attention to your mental, emotional and spiritual condition and take them into consideration when dealing with weight loss and overall health.

What triggers carb cravings for you and how do you handle them?

Posted in Uncategorized | Leave a comment

Does Garcinia Cambogia Still Work For Weight Loss In 2021?

At the time of writing this article, it is the first week of January 2021. And as we all know, it is the time of year when everyone is making new year’s resolutions to try and become the best version of themselves.

Do you want to know one of the most popular new year’s resolutions?

If you guess “weight loss”, then you are definitely correct.

But here’s the thing, losing weight is an uphill climb for most people. In fact, a LOT of persons struggle to lose weight and are always looking for an advantage and this is where an effective fat burner such as Garcinia Cambogia comes in.

Garcinia Cambogia is actually a supplement that is made from a fruit of the same name. The fruit itself has been around for centuries and is used in dishes such as curry and soups in India and some Asian countries. However, it was in 2012 when a famous doctor referred to Garcinia cambogia as the holy grail of weight loss when its popularity started to soar. However 8 years later and things are a little different.

So Does Garcinia Cambogia Extract Still Work For Weight Loss In 2021?

To answer that question, we must first know why Garcinia works. Has anything changed?

Well, Garcinia Cambogia Extract contains an active ingredient known as hydroxycitric acid or HCA for short. This is the main ingredient that gives Garcinia Cambogia it’s weight loss properties. Scientists have discovered that HCA can help persons to lose weight in 3 mains ways. They are:

1. HCA Helps To Suppress Appetite

Whenever you take Garcinia Cambogia as per the recommended dosage, you can expect to feel fuller faster and for longer periods of time after your meal. As a result, you will eat less on a daily basis which leads to an overall calorie deficit which is the main requirement for weight loss.

2. HCA Acts As A Fat Blocker

Whenever you consume a lot of carbohydrates (carbs), unless you are super active, most of those carbs will be converted to fat by an enzyme known as citric lyase and stored. However, HCA has been proven to inhibit the action of this enzyme thus allowing you to use the carbs you intake and an immediate source of energy.

Over the long term, you’ll find that you gain less weight because you are actively using carbohydrates for energy instead of having them being stored as fats.

Note, however, in this case, Garcinia Cambogia will be more beneficial to a person who tends to eat a lot of carbs on a daily basis. For persons who are on a low-carb diet such as the keto diet, they won’t benefit from Garcinia in this case.

3. Garcinia Cambogia Boost Serotonin Levels

The #1 main cause of weight gain is overeating. There’s simply no way to say this nicely. If we eat too much, the excess food will be converted to fat and stored. It is just a Biological process. And do you know one of the leading causes of overeating?

If you answered emotional eating, you are definitely correct!

But here’s the good news. Garcinia Cambogia has been shown to increase the levels of serotonin in the brain. And without getting into too much scientific jargon, serotonin is a form of neurotransmitter that boosts a feel-good mood. Simply put, the higher your levels of serotonin, the less likely you are to feel depressed and indulge in emotional eating.

This you could say is a win-win. You get to feel good more often while at the same time getting closer to your weight loss goal.

So Let’s Wrap Up And Answer The Question: Does Garcinia Cambogia Still Work?

And the short answer is yes.

Although there have been a number of years since the product came on the scene, it is still one of the best selling ‘fat-burning’ on the market. HCA is a proven ingredient to combat weight loss and even other products have started to incorporate HCA as a main ingredient.

However, there’s a caveat. You see, there are a lot of brands on the market some of which are not worth the ground you walk on. Therefore, you have to be very careful to do adequate research before choosing a brand to go with.

Posted in Uncategorized | Leave a comment

White Willow Bark – The Critical Weight Loss (Diet) Assistant

Hippocrates was possibly the first person to record the benefits of white willow bark. He did so in the Fifth century BC. In 1828 a French pharmacist, Henri Leroux and an Italian chemist, Raffaele Piria, we able to isolate a compound in the grayish brown bark from the white willow tree (Salix alba) known as salicin. Since then, salicylic acid, an active derivative of salicin has been further separated out and has found a home as one of the primary ingredients in aspirin.

In an effort to get bigger, better, faster, the body building industry popularized the concept of “stacking” or combining certain ingredients to take advantage of their synergistic effect. Synergy occurs whenever ingredients are combined and the specific combination of those ingredients provides a greater benefit than the individual benefits that could be realized if each of those ingredients were taken independent of each other.

For decades, the ECA stack reigned supreme for its popularity in the body building industry. This was a “stack” that combined Ephedra, Caffeine and Aspirin. Although the ratio of this combination varied, 25 milligrams of ephedra was commonly combined with 200 milligrams of Caffeine and 325 milligrams of Aspirin. Unfortunately, this combination became extremely hard to put together when the Food and Drug Administration (FDA) banned the sale of all dietary supplements containing ephedra on February 6th, 2004. Despite numerous studies demonstrating the safety of ephedra in controlled doses, the FDA would not budge on their finding that ephedra posed an “unreasonable risk of illness or injury.” On August 17th, 2006, after being challenged in a federal appeals court, the FDA upheld the ephedra ban with a 133,000 page report citing 19,000 individual adverse reactions. In the wake of this dilemma, ephedra alternatives were quickly located to combine with caffeine and aspirin.

Conceptually, the ECA stack effectively assists with weight loss and energy gain. Certain stimulants, such as ephedra are known to be “beta agonists”, meaning they function as keys on a certain gene in the body (by targeting the “beta-2 adrenergic receptor” or “ADRB2”) to unlock a genetic response. Three responses that are believed to be unlocked are increased levels of norepinephrine, increased levels of epinephrine and increased levels of cyclic adenosine monophosphate (cAMP).

Norepinephrine and epinephrine are quite similar. Both are common neurotransmitters in the brain that also function as hormones in the body. As norepinephrine levels and cAMP levels increase, heart rate increases and the release of glucose is triggered from stored energy in the body. When taken in a stack with caffeine and aspirin, this chain of events increases blood flow to muscle tissue and increases body temperature, creating a thermogenic effect on the body. It is also believed that during this process, the body begins burning white adipose fat tissue, appetite becomes suppressed, and fatigue is reduced as energy levels increase.

When a stack of stimulants and aspirin (or white willow bark) enter the body, a little light goes off (not literally) telling the body that it was just stimulated as the metabolism begins increasing. In response, the body begins producing phosphodiesterase inside your cells and prostaglandins outside your body’s cells. Both of these reactions lower cAMP levels, slowing the metabolism boost from the ECA stack.

Caffeine prevents cAMP levels from decreasing by blocking the production of phosphodiesterase inside cells, while further increasing the body’s production of epinephrine, which again helps raise cAMP levels. Aspirin (or white willow bark) prevents cAMP levels from decreasing by blocking the production of prostaglandins outside the body’s cells. Through these specific actions of caffeine and aspirin (or white willow bark), thermogenesis is sustained for longer periods of time while the metabolism is held at a higher rate, allowing the body to burn more calories longer.

Taking this combination of ingredients prior to exercise should also help with a better work out, as the body will not get fatigued as quickly and muscles will recover and feel fresh faster. All that being said, please remember that your body is not designed to burn stored fat as fuel, if you are eating more calories each day than your body is burning as fuel. Taking a dietary supplement may help your body burn more calories, but do not expect dramatic, long-term changes in your body shape without also making lifestyle changes to your eating and exercise habits.

Posted in Uncategorized | Leave a comment

Weight Loss, Exercise, And 5 Ways To Dominate!

It’s confusing, isn’t it?

Diet can be tricky with regards to losing weight, but then comes exercise.

And you know you have to do it. If you think you can lose weight without exercise, you are deluding yourself!

The question is, which plan?

You watch videos… no help!

You read about it… you may as well try to read the Egyptian hieroglyphics.

And yet, without exercise, you know you are going to lose.

Lose the drive, lose the body, and especially, lose this battle.

And this is a battle you want to win, not lose!

Losing is simply not an option.

So you are stuck. Confused. Annoyed. And probably hungry!

You need to choose an exercise plan, but which one…

Too much exercise, and you will start hurting. You may cause injury, and you will give up.

Too little, and there isn’t much weight loss to measure. What was the point in even starting?

And yet, you know, exercise is important. You cannot seriously try to lose those pounds, without taking up exercise.

You tried to avoid it. You tried to stick to a diet, to a decent amount of sleep. Heck, you’ve even tried hypnosis.

Yet, exercise remains the key that unlocks the door to the body that you can only dream off. And you are desperate to force that door open!

And you want it to open now!

But the ultimate question is, what do you do?

That’s one of the biggest issues with exercise programs. Too much information, not enough direction.

Annoying though it is to say, but it does boil down to what you need. (Sorry to be vague).

Everybody is different. That is to say, every, ‘body’ is different. And as a result, what works for someone, won’t always work for you.

Regardless of your commitment to losing weight in terms of the food you eat, exercise will be an essential part of your weight loss program.

But all is not lost…

Consider the tips below for maintaining motivation and maximizing your potential, starting with the fact that you can try changing your exercise routine four times a year.

Keep track of your exercise routine change times with any calendar, in order to give yourself a clear idea of start and stop dates for a particular exercise routine.

Recording your weight.

Put simply, incorporate the use of a symbol such as a checkmark for the days during the exercise period that you actually exercise. Record your weight during the four times during the year to keep track of your weight loss goals.

If you are still not satisfied with your weight loss results at the end of a particular three-month period, firstly determine whether you missed more days of exercise during that period of time than you typically miss during a specific three-month period.

Posted in Uncategorized | Leave a comment

Lose Weight Naturally By Adopting An Alkaline Based Fruit Diet

I was never the person to diet. Sure, I did not eat certain foods, but that was because I never enjoyed them growing up. I also felt that many of the foods I disliked had nothing to do with being health conscious. That was until I started having health issue, and I decided to change how I eat. Not only did I start eating foods that would help me maintain a healthy weight, but I started eating more alkaline foods which are better for the body.

Fruits In The Morning:

Waking up to a slice of watermelon is one of the best ways to start your morning. Eating fruit for breakfast will not only help you think clearer, it will help you lose weight and stimulate the digestive tract to energize the body. Eating a clean and light breakfast in the morning is a great way to transition the body from a fasting state to an eating state.

Several Reasons Why You Should Start Eating Fruit For Breakfast:

1. Enhances The Detoxification Phase

Between 7 and 11am, the body is going through the heaviest phase of detoxification. Eating fruit will help contribute healing energy to this detoxification process

2. Stimulates the Digestive Tract

Eating fruit for breakfast infuses the body with beneficial enzymes, fiber and probiotics that help stimulate digestive juices in the stomach and, push out old waste matter from the day before. Fruit fiber cleans the colon like a broom, leaving you feeling light and refreshed.

3. Wakes Up The Body

Natural fruit sugars are just the thing the body needs upon waking up. Instead of reaching for your coffee, try making a coffee replacement smoothie that will help keep the brain sharp and energized. Remember, the brain runs off glucose so if you want to stay focused throughout the day, eat a nice big water-dense fruit meal for breakfast!

4. Lose Weight

Fruit provides the body with quality nutrition and, also help release excess toxins by pushing out old waste matter from the intestines. Eating plenty of fruit in the morning (and throughout the rest of the day) gets rid of excess toxicity and waste storage. This in turn helps with your body’s natural weight loss process. You can lose weight naturally by eating the right foods that will jump start the process.

5. Creates An Alkaline Environment For The Body

The first thing people think when they eat fruit is that it is too acidic which is not true. Lemons are actually one of the most alkaline fruits on the planet. They may be acidic in form but, once they reach the stomach the minerals (like potassium and sodium) disassociate to make it alkaline (via a variety of metabolic processes). All fruit is alkaline, so make sure you eat plenty of fruit in the morning if you normally eat a standardized diet.

There are numerous diet plans out there. The key to weight management is adopting a healthy diet that accommodates your dietary needs. Losing weight naturally is always the best way to go. You just have to find out which natural diet works for you.

Posted in Uncategorized | Leave a comment

Is Racquetball Good For Weight Loss?

The only way to maintain a healthy weight is to burn more calories than we take in. Although the evidence clearly supports this fact, it doesn’t stop us from searching for shortcuts. Superfoods, fad diets, and fat-burning pills promise real and lasting results that never seem to materialize. It is no wonder that Americans are tipping the scales in the wrong direction. At last count, one-third of Americans are obese while two-thirds are overweight.

Exercise Is The Answer

As we mentioned at the outset, expending more calories than you consume is the only way to win the battle of the bulge. The problem, however, is that only a small portion of the U.S. population is physically active enough to operate at a net caloric deficit on a regular basis. According to the Centers for Disease Control and Prevention (CDC), only about 20 percent of American adults get the recommended 2.5 hours of moderate-intensity aerobic exercise each week.

Why Racquetball Works

While it true that any aerobic exercise can help you sweat off the pounds, racquetball is one of the very best for a number of simple reasons. First and most important, it’s fun! We cannot overstate the importance of finding an exercise routine that is challenging and enjoyable. Far too many adults skip their daily workout because it’s just plain boring. At the end of the day, the promise of a slimmer waistline is not enough to get you to do something you don’t want to do. You must find an activity that makes you want to hit the gym. Racquetball is that exercise.

The Benefits

A fast-paced sport that can be played alone or with friends, inside or outdoors, racquetball checks all the boxes when it comes to a fun, exciting, versatile activity. It also doesn’t hurt that the game works wonders for your waistline. According to the experts, it is possible to burn over 700 calories an hour playing the game — depending on your weight and intensity level. That’s more than tennis, basketball, weight training, and most forms of aerobics.

Getting Started

If you’re looking for a place to play, check out your local health club. With over 5 million regular players in the U.S., it shouldn’t be hard for you to find a court in your area. Depending on the facility, they may even let you borrow a racquet and balls. As for the rules of the game, they are fairly simple and straightforward and can often be learned in only a few sessions.

How Often To Play

If weight loss is your goal, you should play for an hour, three times a week. Because hitting the ball to yourself for 180 minutes a week would be boring, we strongly suggest that you play with a friend. If you can find a partner of the same ability/experience level, fantastic. But you can also benefit if your partner is much better than you because you will be forced to push yourself to the limits, burning a lot of extra calories in the process.

Racquetball is an exciting sport that can help you lose weight and improve your overall fitness while having a lot of fun.

Posted in Uncategorized | Leave a comment

Type 2 Diabetes and Weight Loss – Do You Eat As Soon As You Feel Hungry?

Do not be alarmed, this not controversial advice, so there is no reason to be skeptical. We will not suggest you try some crazy diet just for the sake of weight loss or controlling Type 2 diabetes. There are healthy ways to go about these issues, and the idea is to discuss what works well without consequences. That said, we still hold the belief you should not eat right away when you feel hungry. Most likely you will realize it is not “real” hunger. Real hunger is said to occur when you have gone well beyond twelve hours without eating, or when you have overly deprived yourself.

When is the last time you went for a blood test? Typically, you are usually advised to go twelve hours without any food intake before having blood tests. It is not too complicated to go this long without eating when you include the hours you sleep in the 12-hour window. All you have to do is delay or skip your breakfast.

You might have been hungry, but did you feel like you were starving? Some would say a dozen hours without eating is enough to leave them completely lethargic and desperate for a meal. But we say this is just a period of fasting, and your body can handle it just fine most of the time.

This is not medical advice, but even a period of 16 to 24 hours of fasting would not induce real hunger, and could also be beneficial. But that is beside the point. What matters here is you should not take the first hunger pangs since the last eating to mean you need to eat “right now.” In most cases, you should delay your next meal. This is especially the case if you are doing your best to lose weight, but essential if you are looking to lower your blood sugar. You would be making it very difficult for yourself to eat every time you feel like it when treating Type 2 diabetes. You need to control your blood sugar spikes, otherwise, your insulin function will not return to a healthy level.

Eating less frequently is the way to go. It is not a solution on its own, but it helps. Also, when you get used to eating less frequently and having long periods of time between your meals, you will be facilitating weight loss. Two meals a day for instance is often enough of an adjustment to induce weight loss on its own. Try it for yourself.

Learn to tame your hunger. Eat when you are more likely to be truly hungry. As a bonus, you will enjoy your meals more as well.

Posted in Uncategorized | Leave a comment