Author Archives: taylor2545

What is a Calorie Deficit?

A calorie deficit is something you have probably heard if you have ever tried to lose weight.

Calorie Deficit
What is a Calorie Deficit Photo by webmd.com

Still, you may wonder how it all works and how does it help you with weight loss.

In this article you will learn everything you need to know about a calorie deficit including, what it is, how it relates to weight loss, and how to maintain it in a healthy way.

What is a calorie deficit?

A calorie is a unit of energy that you get from food, and when you eat fewer calories than you burn, you get a calorie deficiency.

There are three categories of calories you burn including thermos, physical and REE which is resting energy.

Calculating your calories

For a normal person, a 500 calorie deficiency is sufficient for weight loss and it should not affect your energy or hunger levels.

You can use online calculators to estimate your maintenance calorie needs. Monitoring your weight and calorie intake for 10 days is necessary for an accurate number. A calorie intake between 1,200 and 1,500 calories is sufficient for healthy weight loss.

How to achieve a calorie deficit

To achieve a calorie deficit, you either have to consume fewer calories than you burn or do more exercise. Diet may be better than physical activity since exercise does not burn as much calories as people think.

Nonetheless, regular strength training and cardio exercise is still beneficial for your overall health.

Tips to cut calories

Contrary to popular belief, counting calories actually does not require any major changes.

In fact, many strategies that help reduce your calorie intake to lose weight and maintain it, do not involve any calorie counting at all.

Limit sugary drinks

Sodas, fruit juices and special coffee are all examples of beverages you should avoid when trying to decrease your calorie intake. Alcohol contains a lot of sugar and calories as well so it should be limited.

Avoid processed foods for a calorie deficit

Highly processed foods have little to no nutritional value and should be substituted with minimally processed foods. Lean meats, nuts and fruits and vegetables are examples of minimally processed foods rich in vitamins, minerals and fiber.

Eat home-cooked meals

If you are like me, I love me some home cooking. Not only is it delicious, but you can save money and enjoy the foods you love while getting quality nutritional value.

The main idea

A calorie deficit happens when your body burns more calories than it consumes.

A calorie deficiency of 500 calories per day is good for healthy and sustainable weight loss.

Avoiding processed foods, removing the sugary beverages and eating home-cooked meals will help you achieve a calorie deficit without counting calories.

Source: Walle, V. Gavin. MS, RD “What Is a Calorie Deficit, and How Much of One Is Healthy?” www.healthline.com December 12, 2019

Noom Diet for Weight Loss Review

Since its launch in 2008, the Noom diet, or Noom, has become a very popular diet to seek for weight loss. Today we will see if the Noom diet is for weight loss.

Noom diet for weight loss
Noom diet for weight loss Photo by bodyandsoul.com.au

What is Noom?

Noom is an app that you can download on your smartphone to track your lifestyle. This health app provides tools for tracking your weight loss, educational articles and virtual support.

There is a 14-day trial if you would like to try it out before the monthly fee.

How does Noom work?

Like most diet plans and weight loss programs, Noom strives to help you lose weight by decreasing your calorie deficiency. This is when you consume fewer calories than you burn.

Noom uses a calorie budget to see how many calories you are allowed to consume each day.

Will the Noom diet help you lose weight?

To be honest, any low-calorie diet plan or program can help you achieve weight loss.

Unfortunately, no research has compared Noom to other weight loss programs or diet plans.

However, a study of 36,000 Noom users found that 80% of the users experienced weight loss within nine months. Those who tracked their progress more frequently, also showed more weight loss success.

Noom benefits

Noom focuses on calorie density, a calculation of calories compared to volume or weight.

Calorie and nutrient density

Low-calorie dense foods, such and fruits and vegetables, are associated with weight loss and less hunger.

No food is restricted

Unlike several popular diets that have restrictions on what you eat, Noom is flexible with the foods you like to eat.

Downsides to Noom diet

The cost of $45 per month and the mobile-only accessibility are just two of the cons of the Noom diet. Also, Noom is a virtual-based app, which may not be the right fit for many individuals.

Noom diet foods to eat

Noom has green, yellow and red food categories that are based on its calorie and nutrient density. Green contains fruits and vegetables, Yellow has lean meats and seafood, and Red contains red meats and snacks.

The main point

Noom is a mobile app for weight loss that grants you access with a tablet or smartphone.

Noom may help you lose weight by aiming at low-calorie foods that are rich in nutrients and pushing healthy lifestyle changes.

If you can handle the price, accessibility and virtual assistance style of coaching, the Noom diet may help you lose weight.

Source: Walle,. G” Noom Diet Review: Does It Work for Weight Loss?” www.healthline.com December 10, 2019

Intermittent Fasting for Weight Loss

Intermittent fasting for weight loss is very popular now and many people are finding success with it when it comes to losing weight. Fasting can range from skipping a meal to going a few days per week without eating.

Intermittent Fasting for Weight Loss
Intermittent fasting for weight loss Photo by Today

The simpler approach would be to give yourself a 10 hour eating window. For example, if you eat breakfast at 9 a.m., then you should not be eating anything after 7 p.m.

According to a new study in Cell Metabolism, this eating pattern may be a great approach to weight loss.

During the study, a group of overweight patients followed this diet plan for about 90 days.  “Typically, people would go for an 8 a.m. to 6 p.m. eating window,” explains Dr. Pam Taub, a cardiologist at the University of California, San Diego’s School of Medicine, and an author of the study.

Also, the patients were encouraged to drink plenty of water and track their meals with an application.

Intermittent fasting helps you lose belly fat

There was a 3 percent decrease in body weight and a 4 percent decrease in belly fat, according to Dr. Taub. I can only imagine how much stomach fat and weight we would lose if we added in exercise.

Benefits of intermittent fasting

In addition to the weight loss, “we saw that cholesterol levels improved and blood pressure [levels] also improved,” Taub explains. There was also some reported improvement in sleep quality, and many of the participants reported more energy.

To begin with, this was a small study, only 19 individuals. All the participants were overweight and had a bunch of risk factors (high blood sugar, elevated cholesterol levels and high blood pressure) that put them at higher risk for Type 2 diabetes and heart disease. A bigger study, funded by the National Institutes of Health, is in the works to analyze daily fasting in people with metabolic syndrome.

Intermittent fasting does work for weight loss

For now, the new findings shed some preliminary evidence of the benefits of daily fasting. Taub says you can think of a few extra hours of daily fasting as a way to give your metabolic organs a rest.

The bottom line

Intermittent fasting for weight loss is not just a new trend that people are excited about. There is strong evidence that fasting is effective for weight loss but it can take some time to get used to, especially if you are new to weight loss.

Source: Aubrey.,A “Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds” December 8, 2019

Banana Peels May Help You Lose Weight

Bananas are one of my favorite fruits to eat and I make sure to add them to my diet plan when I try to lose weight. They have a good source of potassium and fiber to suppress your appetite when you are hungry. Now, a nutritionist is finding that banana peels may help you lose weight.

Banana Peels May Help You Lose Weight
Banana Peels May Help You Lose Weight

“Specifically, you will increase your overall fiber content by at least 10 percent as a lot of dietary fiber can be found in the skin of the banana,” Australian nutritionist Susie Burrell wrote in a blog sponsored by Australian Bananas. “You will get almost 20 percent more vitamin B6 and almost 20 percent more vitamin C and you will boost both your potassium and magnesium intake.

So basically, if you are brave enough to eat the skins of a banana, you could possibly increase your chances your weight loss. The question is, how can you prepare the peels to make is pleasing to eat?

How should we eat banana peels for weight loss?

Susie suggests that we cook the skin of the banana to soften it, then we can use the skin to blend with smoothies or add to recipes. I do love smoothies, so I can see myself adding the skins to my protein shakes before workouts.

Does color matter?

Also, the color of the bananas makes a nutritional difference as well. For example, yellow bananas have a good source of antioxidants to fight cancer while green bananas contain tryptophan (good for quality of sleep).

More research is needed

 Keep in mind that even though banana peels are edible and have do nutritional value, research to back up Susie’s weight loss claims is insufficient.

“There is no published research on this, so we don’t know for certain how eating them may impact weight loss,” Health’s contributing nutrition editor, Cynthia Sass, RD, explains. While theoretically nutrients like fiber, prebiotics, and antioxidants may help with weight loss, because the studies are lacking, there is no established form (green versus ripe), specific amount/dose, prep method, or frequency (daily, weekly, etc.) tied to a specific amount of weight lost over a given time frame. “I don’t think it’s absolutely necessary to try to incorporate them into your diet,” she says.

Banana peels may help you lose weight

To say the least, there are other foods that are high in fiber such as whole grains, nuts and oatmeal if banana peels are not your thing. But if you do choose banana peels, make sure they are USDA certified and washed thoroughly. If you are able to get the fiber you need out of them, then yes, banana peels may help you lose weight.

Source: Groth, L. “Can Eating Banana Peels Help You Lose Weight?” www.health.com December 2, 2019.

F-Factor Diet for Weight Loss

The F-Factor Diet is a weight loss plan that includes lean proteins and high fiber foods. This article will discuss is the F-Factor diet for weight loss.

F-Factor High Fiber Diet
F-Factor High Fiber Diet Photo by health.harvard.edu

According to its founder, it helps you lose weight without taking away the foods or drinks you love. Also, it does not require any physical activity.

What is the F-Factor Diet?

Created by Tanya Zuckerbrot, a registered dietitian, this diet comes with a food line, meal plan, and other branded products. The F-Factor Diet book was published in 2006.

The “F” in F-Factor stands for fiber, a nutrient that most individuals do not get enough of. Fiber is an indigestible carb that adds size to foods (Source1, Source2).

The F-Factor diet is based on foods that are high in fiber, lean protein, and complex carbs. I like the fact that this diet is very flexible, allowing you to eat out at restaurants, exercise less and drink alcohol in moderation.

How to follow the F-Factor Diet for Weight Loss

The F-Factor Diet emphasizes eating three meals plus one snack each day. It begins by gradually increasing the number of net carbs you eat before reaching a weight maintenance eating pattern.

Is F-Factor Diet for Weight Loss

The F-Factor Diet focuses on eating high fiber foods, a strategy that has long been related to weight loss and other health benefits. Eating foods such as whole grains or fruits that are high in fiber will keep you fuller longer and suppress your appetite.

Possible Downsides

The only downside that I see with this diet plan is that it does not focus on exercise. Getting physical activity each day is crucial to your weight loss success and this diet does not include it.

The Main Point

The F-Factor Diet is a weight loss diet that is based on eating high fiber foods along with lean proteins. It allows you to eat at restaurants and does not hold back any foods or drinks or require physical activity.

Studies on the F-Factor Diet specifically is unavailable, but the high fiber content of the diet may help weight loss and support overall well-being. It may even stop constipation, support heart health, and help you maintain your blood sugar.

On the other hand, the F-Factor Diet does have some downsides to think about. It does not recognize physical activity as an important part of a healthy weight loss journey and emphasizes fiber over all other nutrients.

Although most people would likely benefit from eating more fiber, eating a variety of healthy, whole foods and following a lifestyle that works well for you may be the best option for maintaining weight loss.

Source: Panoff, L. MPH. RD. “F-Factor Diet Review: Does It Work for Weight Loss? www.healthline.com December 3, 2019

Mediterranean Diet for Weight Loss

The Mediterranean diet for weight loss has been associated with fast weight loss, lower risk of chronic disease, and lower inflammation. Today we will discuss is the Mediterranean diet for weight loss and will it really help you lose weight long-term.

Mediterranean Diet for Weight Loss
Mediterranean Diet for Weight Loss Photo by heart.org

What is the Mediterranean Diet?

Unlike other diets, the Mediterranean diet focuses on specific food groups rather than counting calories. Fruits, veggies, healthy fats and whole grains are all key foods of the Mediterranean diet.

Also, unhealthy foods such as processed foods, red meat and sweets are restricted.

Exercise is a key component of the Mediterranean diet

While making changes to your diet, getting regular physical activity is another important part of the Mediterranean diet. Running, walking or lifting weights are just a few of the healthy physical activities I do each week.

Other than the plant-based whole foods included in the Mediterranean diet for weight loss, seafood, poultry and red wine can be consumed in moderation as well.

Benefits of the Mediterranean diet

A recent review of 5 studies discovered that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, resulting in up to 22 pounds of weight loss over 12 months (Source).

Similarly, a large study in over 32,000 people found that long-term adherence to the Mediterranean diet was related to a decreased risk of gaining weight and belly fat over 5 years (Source).

Other studies have also shown the Mediterranean diet to reduce inflammation, increase heart health and protect against type 2 diabetes.

Downside of the Mediterranean diet for weight loss

The Mediterranean diet allows moderate amounts of alcohol, which may not be suitable for everyone. In addition, some people may find it hard to follow, and it may be costlier than other diets.

The main point

The Mediterranean diet is a healthy eating pattern that is derived from traditional diets of those in countries like Spain, France, Greece and Italy.

The diet promotes nutritious foods like fruits, veggies, healthy fats, and whole grains while restricting processed ingredients and added sweeteners.

Following a healthy Mediterranean diet can not only help achieve weight loss but also increase heart health, lower risk of type 2 diabetes and reduce inflammation.

Source: Link, R. “Mediterranean Diet Review: Does It Work for Weight Loss? www.healthline.com November 26 2019

Fewer Americans Are Achieving Weight Loss

People are more excited to lose weight than ever, with rising numbers exercising, drinking more water and eating less. Sad part is, fewer Americans are achieving weight loss.

Fewer Americans Are Achieving Weight Loss
Fewer Americans Are Successful with Weight Loss Photo by Dermatranz

According to a new report, Americans are more overweight than ever despite all this effort.

Between 2015 and 2016, 42% of people tried to lose weight were successful compared to 34% between 1999 and 2000. Also, body mass index (BMI) and weight for the average American increased.

Few Americans are achieving weight loss

“Where weight-loss efforts are increasing, we can expect a decreasing trend of obesity, but it is not decreasing,” said senior researcher Dr. Lu Qi, director of the Tulane University Obesity Research Center in New Orleans.

Each day there seems to be a new weight loss program or diet that claims to help you lose weight with little effort. Americans are steadily trying new ways to lose weight but few seem to ever achieve his or her goals. It may be a possibility that the weight loss strategies followed are not effective like they should be.

Eating less to lose weight

The most popular weight loss strategy is to eat less. Sure, eating less will help you lose weight but it also depends on what reduced calories you are consuming. For example, if you reduce your calorie intake but replace it with fattening foods, you will still gain weight making it pointless.

Our perspective of weight loss matters

Exercising and eating less will not work long-term because your body supervises how much fat is carries, and that is not in our control.

Dr. Mitchell Roslin, chief of obesity surgery at Lenox Hill Hospital in New York City, agreed. He noted that “detailed research clearly shows that eating less and exercising more are not effective for long-term weight loss.”

Since obesity is a disease and our body is programmed to regulate body fat, it is more to weight loss than just exercising and eating healthy.

A true cure for obesity is going to require medications or therapies that help readjust the body’s self-regulation of fat, Kaplan said.

A better approach for weight loss

Traditional methods of weight loss include diet and exercise, but fewer Americans are actually losing weight and maintaining. Our next step may be to try more medical and biological approaches to help Americans lose weight.

SOURCES: Lu Qi, M.D., Ph.D., director, Tulane University Obesity Research Center; Lee Kaplan, M.D., Ph.D., director, Obesity, Metabolism and Nutrition Institute, Massachusetts General Hospital, Boston; Mitchell Roslin, M.D., chief, obesity surgery, Lenox Hill Hospital, New York City;JAMA Network Open, Nov. 13, 2019

Keto Diet for Weight Loss

The keto, or ketogenic diet for weight loss is a high-fat, low-carb diet that has become very popular in the weight loss world.

Keto diet for weight loss
Keto diet for weight loss Photo by Health Cleveland Clinic

This type of diet has been shown to help many adults lose weight effectively and maintain weight loss but will it work for you?

Today, we will discuss what the keto diet is and how it may help you lose weight and keep it off.

Potential to promote weight loss

The traditional keto diet only allows you to intake between 5 and 10 percent carbs which is very low. This, however, forces your body enter a process called ketosis, in which fat is used instead of carbs as fuel. Ketones are then formed in the liver.

The fat intake is usually higher so that is what makes up for the lower carb intake. Protein intake is average which means about 100 grams for a 2,000 calorie diet.

May suppress appetite

One of the best benefits related to the keto diet that helps weight loss is its ability to reduce hunger. The ketogenic diet has been found to lower levels of ghrelin, a main hunger hormone. Eating lesser calories per day will eventually result in some type of weight loss.

Can help you lose water weight

Since carbs hold water and the keto diet involves a very low carb intake, weight loss is immediate when the stored carbs are released. I would suggest to drink plenty of water, just to be sure you do not get dehydrated.

May increase calories burned

In one small study that involved 17 obese men, the ketogenic diet was linked to a small increase in the amount of calories burned. However, unlike a traditional weight loss diet, there was not an increase in body fat loss.

Consistency of the keto diet

One major downfall of the keto diet is the ability to be consistent long-term with it. Some people may find it hard to get used to the strict diet including the low carb intake. The best diet for weight loss is always one that you can stick to.

Another thing to remember about the ketogenic diet is that there is not a lot information on the actual health effects of following this diet.

Keto diet for weight loss

The keto diet is a low carb, high fat diet that has been found to help aid weight loss.

Although the specific weight loss functions that are related to this way of eating are still in question, water weight loss, reduced hunger and caloric restriction seem to cause the weight loss.

Before you dive in, consider the lack of research, potential side effects and cons as well, if you ever think about trying the keto diet for weight loss.

Source: Preiato, D. “Does the Ketogenic Diet Work for Weight Loss? www.healthline.com November 12 2019

Weight Loss Surgery for Severely Obese Children

Weight loss surgery has typically been seen as a procedure for adults with severe obesity who have not been able to lose weight or maintain weight loss. Now, pediatricians are pushing weight loss surgery for severely obese children and kids.

Weight loss surgery for severely obese children
Weight loss surgery for severely obese children Photo by Fitness for Health

According to the American Academy of Pediatrics, bariatric and metabolic surgery should be viewed as a safe treatment for children with severe obesity. Also, the procedure should be covered by insurance for young adults. There are of course certain requirements that have to be met before the procedure is considered qualified.

Half of the US is overweight

It is scary enough to have more than half of adults in the United States overweight or obese, but now the children are facing the same crisis. I can only image how difficult as a child it would be to achieve weight loss if he or she is overweight when us adults are having a hard time ourselves. The weight loss does not stop after surgery; you must continue to live a healthy lifestyle.

Weight loss takes hard work!

“If you’re going to choose to do this surgery, you have to change your lifestyle. This surgery is not just ‘here’s a fix.’ You have to do most of the work, and the surgery is just a little bit of help,” Feinstein, who underwent a gastrectomy last year when she was 18 to treat her severe obesity said. “You have to be mentally ready for it.”

Weight loss surgery of severely obese kids

The AAP policy statement mentioned that young patients who had gastric bypass experienced an average weight loss of twenty-seven percent and fixed their obesity related health issues within three years. I believe these are pretty good results especially if the children were able to maintain the weight.

Like any other procedure, weight loss surgery has its risks as well, so the AAP definitely has to be mindful when it comes to children. I am sure they have done their research and have evidence of the pros and cons. If the reward is far greater than the risk, then I can understand why weight loss surgery for severely obese kids and children would be considered.

Lose Weight Effectively Today

To lose weight effectively there is no way around diet or exercise. Sure there are supplements to help you with weight loss but you still have to put in the work. Today I will share some of the things that I am doing to lose weight and hopefully give you some good instruction as well.

Lose Weight Effectively
Lose Weight Effectively District Hypnosis

Run to lose weight

First, I start my day off with a nice two mile run. I love waking up on a pleasant morning and getting my blood flowing with a quick jog. Running is one of the best cardio exercises when it comes to weight loss so make sure you walk or jog a few times per week if possible.

Lose weight with a healthy diet and weight training

Next, I grab a bite to eat, usually after noon, to refuel my body and get ready for my weight training. I want to build muscle as well so I lift weights about three times per week. Along with exercise, weight training has been shown to help you lose weight and burn calories if you are consistent.

One thing to remember is to add something healthy to your diet. I love chicken so instead of settling for a fast food burger, I will have a chicken salad instead. I try to stay away from red meat and eat more fish and other white meats to stay lean.

Change your mindset

There is nothing more important than having a positive mindset when trying to achieve weight loss or anything else in life. There are days when I really have to push myself to get up and go work out for less than an hour. Bringing a partner creates fun and motivation, so the next time you lose motivation or courage, ask someone to join you.

 The mind is so powerful and if you stay focused on your goal, it will begin to manifest slowly but surely.

To say the least, it does not take much to lose weight effectively. There is no magic pill or formula for weight loss but hard work and consistency is key. Choosing a healthy diet, changing your mindset and running are all great ways to jump-start your weight loss journey today and lose weight effectively.