Category Archives: Diet & Weight Loss

How Yo-Yo Dieting Is Dangerous for Your Health

More than half of Americans are trying to lose weight at the moment, and this is the main reason why we see so many weight loss programs on the market. The promise of fast and effective weight-loss seems tempting, but is this possible in real life? If weight-loss programs worked, then logically, there wouldn’t be such a high number of people struggling with excess body weight. Instead of successful weight loss, what most people experience with these diets is the yo-yo effect. Other than sheer disappointment, yo-yo dieting also leads to a host of health problems. In case you were wondering how exactly yo-yo dieting is bad for your health and how a popular diet called the low-carb diet could prevent the yo-yo effect, then keep reading.

About yo-yo dieting

Yo-yo dieting is known in the medical community as weight cycling. It refers to the rapid weight gain followed by weight loss of several pounds in a short span of time. The phenomenon is very common with most people trying to lose weight experiencing it at some point. Survey data shows that 17% of people trying to lose weight are also severe weight cyclers while 30% of people were moderate weight cyclers. When adding these numbers together, you get more than 50% of people attempting to lose weight that go through what is known as weight cycling. So, as we can see, successful weight loss is not easy, and half the people are trying to lose weight experience it coming back after initial success. Finding the best diet plan to lose weight is tough, and you should consider the possibility of your weight returning after initial success.

Yo-yo dieting and greater weight gain

The problem with yo-yo dieting is that it seems to be much more confusing to the body than when you remain overweight for most of your life. What is even more concerning is that studies show that dieting can lead to greater weight gain when not done properly. A study published in the British Journal of Nutrition found that dietary restraint increases a person’s risk of weight gain. The main reasons for this being metabolic changes caused by dieting and binge eating. Our body likes to hold on to its fat reserves. So, any time you restrict your calorie intake, the body will make metabolic adaptations such as lowering resting metabolic rate and wasting muscle tissue before it will turn to fat reserves. These things all lead to easier weight gain following a bout of starvation.

The risk of cardiovascular disease

Research has long found a strong link between yo-yo dieting and increased blood cholesterol and triglyceride levels. For instance, one study found that women with normal weight who’ve been weight cyclers for a part of their life had a three time greater risk of sudden cardiac death than women with stable weight. The same research noted a 66% increased risk of coronary heart disease from yo-yo dieting. The exact mechanisms behind this are unknown but may have to do with DNA damage caused by this type of dieting. People with relatively normal weight who go through weight cycling do not have the same adaptive mechanisms to weight changes, and this is the main reason why yo-yo dieting leads to heart disease in this group said the study’s lead author Somwail Rasla, MD, at Memorial Hospital of Rhode Island and Alpert Medical School of Brown University.

Yo-yo dieting and whole-body inflammation

Being overweight and obese is now recognized as an inflammatory disease. Adipose tissue is an organ that becomes inflamed with excess fat accumulation. Overweight individuals are known to have greater markers of inflammation in their body as a result, and this increases their risk of chronic diseases. This is one reason why overweight people are encouraged to lose weight. But now, research shows that losing and gaining weight in cycles through yo-yo dieting may cause even greater whole-body inflammation than when a person remains the same weight. Inflammation in the body is associated with systematic diseases, cancer, depression, autoimmune disorders, and even memory problems. If you were wondering how to reduce your risk of these diseases or how to improve memory, then steer clear of yo-yo dieting.

Healthier alternative

For those seeking fast and effective weight loss, there are many alternatives that were approved by medical experts. A good example is a low-carb diet which became increasingly popular ever since the WHO recommended that people reduce their consumption of sugar and starches for better health and weight loss. Diets low in carbohydrates lead to a process called ketosis, where your body uses fat stores and turns body fat into ketone bodies which are essentially a substitute for glucose. The result is rapid weight loss but without the risk of the yo-yo effect. In addition to this, most low-carb diets recommend a higher intake of fat. Although this can seem counterintuitive when trying to lose weight, the truth is that fat increases your satiety and is higher to digest than carbs, so there’s no danger of fast weight gain with a low-carb but moderate fat diet. The efficiency of this diet in inducing rapid and effective weight loss was even confirmed in a recent study published in The British Journal of Nutrition.

Conclusion

With so many people trying to lose weight, the risks of weight loss become even higher. Although weight-loss is important for overweight people in improving their overall health and well-being, the risk of the yo-yo effect is far too real. Yo-yo dieting is associated with even worse health outcomes than being overweight. Developing a careful diet strategy is one way to avoid rapid weight regain following weight loss. Sticking to moderate and slow weight loss may be your best option if you need to shed some pounds. A good way to do just that is with a low-carb and moderate fat diet which was scientifically-proven to buffer the yo-yo effect. Speaking to a nutritionist may also help avoid adverse health outcomes. Keep in mind that your body does not like the idea of giving away fat reserves and that weight-loss comes after careful manipulation of the body’s metabolism.

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treadmills advantages

Treadmills – Introduction and Advatages

As fitness is gaining popularity amongst people, the need for good fitness equipments is on the rise. One of the most popular fitness equipment used nowadays is the treadmill. Though treadmills were a simple piece of equipments earlier, lately they are much advanced and also combine two or more exercising routines in them. A treadmill is considered to be a good exercise and workout equipment. With a wide variety of treadmills available in the market with a host of features, finding a treadmill to suit your needs and exercising routing should not be tough.

A treadmill has many advantages over walking outdoors. One of the major advantages is that you can workout regardless of what the weather is. Let it be a windy or raining or any other natural phenomenon like sleet, snow or hail – you can be rest assured that your workout routine would not be hampered due to the weather. Also a treadmill gives you the option to workout anytime of the day you want. Night or day, the treadmill would be your own 24/7 gym. Once you have your own treadmill no longer would you have to worry about the gym timings for your workout!

The outdoors can be risky even if you are careful. The possibility of you getting injured while walking or running outdoors is three times more likely. Added to this is the fact that your foot is steadier while you walk on a treadmill as you walk on a perfectly flat surface unlike outdoors where you cannot always be guaranteed of a flat surface. Walking on hard surfaces can wear out your knees a lot more when compared to walking on soft surfaces. Treadmill running surfaces are soft and are designed to give the least amount of shock to your knees and legs as possible.

Our lives today depend on multi-tasking and treadmills allow you to do just that as you are getting your much needed exercise. While on the treadmill you can read a book, watch any of your favorite shows or even talk over the phone.

Imagine reading a book or a newspaper while walking or jogging outdoors – could lead to a trip to the emergency room. There is a myth that the amount of calories burnt outdoors is more than that on the treadmill. But the truth is that the calories burnt on a treadmill are the same as what is burnt when walking or jogging outside. With the newer treadmills with the inclination facilities, the calories burnt is more than what you can burn walking or jogging outdoors.

For those who are very careful about their health and hygiene, working on a treadmill inside your house greatly reduces the possibility of your exposure to germs that are found outside. Your contact with people while exercising is very less when on a treadmill and that can help you to stay away from sick people who can spread their germs to you. Above all you would have the opportunity to sweat a bit more when compared to walking or jogging outside. A cool breeze will tend to make you sweat less while exercising outside whereas indoors you can exercise in a controlled environment.

Treadmills are available in the many shapes, sizes and of different materials. The major types of treadmills are motorized, manual, folding and stationary treadmills. A manual treadmill run on your power and is very basic in construction – but not in use much nowadays. The motorized treadmill has a motor which moves the belt enabling you to run on it.

Most treadmills in use now are motorized treadmills. The stationary models are sturdier and heavier than folding ones. Do remember that treadmills take up a lot of abuse from you as you keep running on them, so getting a good quality treadmill is important if you want the treadmill to last long.

The growth of treadmills over the years has been significant and stable. A very basic exercise like walking and jogging has been the basic principle on which a treadmill has been constructed. And this is the major advantage of treadmills – the fact that it is simple to use and you need not have to do anything special on it. Just walk or jog on a treadmill as you would do outside.

Treadmills nowadays give out a lot of information about your body as you are exercising. Your heart rate, amount of calories burnt, number of miles you have run and some advanced models can display your body temperature and also your blood pressure. With so much information available to you, it becomes easier for you to plan your exercise routine.

If you have less time, then treadmills with inclination function can help you burn a lot more calories in a lot more time. All treadmills nowadays come equipped with a safety feature that stops immediately when you lose your balance. With lot of safety features being added to treadmills, the time spent on a treadmill can be fruitful and also safe.

Most importantly, just buying a treadmill will not keep you fit. The amount of calories burnt by you is directly proportional to the time you spend on the treadmill. So, to lose weight and be fit, exercise regularly and integrate time to spend on the treadmill into your exercising routine.

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body building meals singapore

Errors You Must avoid while choosing Body Building Meal Plan

When making their body building meal plans, there are a lot of errors individuals tend to do. When bulking up, the majority of people have a lot of misunderstandings about the diet essential.

Some individuals have the wrong concept that a bodybuilding meal plan ought to be made up entirely of protein and all other nutrients, particularly fat and carbs, must be removed. The fact is, when expanding, you likewise have to increase your carb consumption to offer you the required energy to exercise.

When you lower the carb element in your body building meals singapore plan, your body, in turn, is required to make up. The body achieves this by reducing your metabolism. When your metabolism is reduced, the additional calories you consume develop as fat rather of getting broken down as energy. When making a bodybuilding meal plan, it is wrong to believe that taking protein items and body building supplements, can right away bulk up your body.

The most crucial thing to keep in mind in a bodybuilding meal plan is that you still have to consume. Some bodybuilding supplements work by burning the fat in your body; nevertheless, supplements can just do so much.

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Bio X4 Reviews

Read Through Bio X4 Reviews to Know More about the Supplement

For the fact that most people in their 30s, 40s and even 50s always start to feel heavier, less vibrant and even add up weight does not mean that it is a normal thing. Also, for the fact that you have tried several traditional weight loss regimen and exercises without result does not mean there is no solution to your weight gain. It simply means you have not found the right solution to your problem. That is why this article is about to present to you information about Bio X4 Supplement.  Through Bio X4 Reviews you will know more about this product formulated to help put you back to shape and bring out the youthful vigor in your body.

Increase Your Chance of Slimming Down, Enhancing Performance Just By Taken Bio X4 for 90 Days

Will you believe it if someone tells you that you can burn stubborn fat on your tummy, slim down and even improve in your performance within 90 days? That is what you are going to get when you start taking the abovementioned supplement. You will drop up to 36 pounds of pour fat when you take this supplement for 90 days. In fact, all age related defects on the body including weight gain and others can easily be corrected with this supplement. Just read more about it on Bio X4 Reviews through this site.

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Diet and Weight Loss

Diet & Weight Loss Tips

For you to ensure overall health and moderate your body weight, you must learn to eat clean and healthy. To eat clean here simply means eating foods that are all natural. It will not only help you to lose weight but also to lose most stubborn fats in your body. But before you will be able to get the result you want you want learn what work for you from sleep, diet to workout. Bellow is healthy Diet & Weight Loss tips you need to know.

  • Eat foods reach in healthy fats: Some foods like nuts, fish, avocado and beans are great for your health and weight loss.
  • Eat whole eggs
  • Go for leafy greens
  • Consider adding salmon in your meal
  • Go for cruciferous vegetables like cabbage, cauliflower, broccoli, Brussels sprouts and others for Diet & Weight Loss.

Everyone wants to be in shape these days. Fitting into that slimming outfit or building those biceps to look good is everybody’s desire. One needs to work out every day to stay in shape. However going to the gym regularly can be a problem since it is costly and time-consuming. A home gym is a perfect solution to make a healthy change.

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