Tag Archives: diet

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

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.

Weight Loss Brings Diabetes Into Remission

If you have type 2 diabetes, extreme weight loss is not necessary to improve your health, according to new study. You can put diabetes into remission with little weight loss.

Diabetes Remission
Weight loss can put diabetes into remission Photo by Time

Weight loss brings type 2 diabetes into remission

As a matter of fact, it was found that just by losing 10 percent of your body weight can lead to the remission of type 2 diabetes. That weight loss would be 20 pounds for someone who weighs 200 pounds.

It does not matter what type of diet you choose to lose weight. Also, it does not matter how fast or slow it takes you to shed the pounds, researchers found.

“Even small amounts of weight loss can help you achieve remission. Extreme dieting and exercising are not necessary,” said study author Dr. Hajira Dambha-Miller, a general practice physician and clinical lecturer at the University of Cambridge School of Clinical Medicine, in the United Kingdom.

Type 2 diabetes should not be lifelong

Dambha-Miller states that type 2 diabetes should not be a lifelong disease. The disease can easily be eliminated if you lose weight and keep it off.

The investigators mentioned that type 2 diabetes affects 400 million people around the globe. It is typically considered a chronic, progressive disease. But significant weight loss through extreme dieting (less than 700 calories a day) can increase remission in almost 90% of people with type 2 diabetes, the study authors noted. Weight-loss surgery also seems to bring on remission.

Diabetes remission with weight loss

Intensive exercise mixed with a modest weight loss of 7% or less of body weight brought on remission in almost 12% of individuals in one study, according to the new report.

But maybe bringing on remission did not need to be so difficult, the researchers surmised.

I believe there is a myth that you have to lose large amounts of weight to improve your health and be healthy. This can be discouraging to people who are overweight and feel the need for extreme weight loss to make a difference.

Weight loss should be encouraged

In the study, researchers followed of the health of about 900 recently diagnosed patients with type 2 diabetes for five years. After the follow-up, thirty percent of the group achieved type 2 diabetes remission. The ones who achieved 10 percent weight loss were about 80% more likely to achieve diabetes remission after five years.

The main thing that I learned from this study is that people with type 2 diabetes should be encouraged to lose weight. The best part is that is does not matter how you choose to reduce weight, you can pick the weight loss plan that works for you and still put diabetes into remission. Source: Gordon, S. “Weight Loss May Put Diabetes into Remission” October 4 2019

Alternate Day Fasting to Lose Weight

To lose weight, how far would you go? How about skipping an entire day and fasting for weight loss? This new form of fasting is alternate-day fasting (ADF), which involves starving for one day and feasting on the next. A month-long study showed people losing more than seven pounds.

Alternate-Day Fasting
Alternate-day fasting may help you lose weight

Alternate-Day Fasting to Lose Weight

The people on the ADF diet ate thirty percent more than allowed on the feast days and still achieved weight loss. Because of the fasting days, the volunteers still consumed fewer calories overall.

“This is an easy regimen — no calculation of calories — and the compliance was very high,” said the study’s senior author, Frank Madeo, a professor of molecular biology at Karl-Franzens University of Graz, in Austria.

Why is Intermittent Fasting Good?

“The reason might be due to evolutionary biology,” Madeo suggested. “Our physiology is familiar with periods of starvation followed by food excesses.” It’s only in recent history that humans have had such an abundance of food that they need to restrict calories to maintain weight, he added.

The study included 60 healthy people who were not obese. Some were just slightly obese at the beginning of the study.

Half of the volunteers went with the every-other day diet plan and the other 30 ate with no restrictions.

Lose Weight by Starving

Individuals in the “fast and feast group” lost about 4.5% of their body weight. The group eating normally went up an average of less than a half pound.

Besides losing weight, the fast and feast group also saw healthy changes in heart disease risk factors, such as lower cholesterol, according to the study authors.

Although the alternate-day fasting study does show signs of fat loss, the researchers do not recommend this diet because the long-term effects are unknown. Consistently supplying your body with the nutrients it needs to function properly is essential and skipping an entire day can be detrimental. The current form of intermittent fasting that I do is not eating after dinner. This is easier for me and it also helps me lose weight.

To say the least, find a diet plan and exercise routine that works for you and consult your doctor for any weight loss questions or concerns.

Source: Gordon, S. “Fast and Feast’ Diet Works for Weight Loss” www.webmd.com August 28, 2019.

Eating Early May Help You Lose Weight

Eating early may help you lose weight, according to a new study published in the journal Obesity.

Eating Early May Help You Lose Weight
Eating Early May Help You Lose Weight
Photo by utswmed.org

Time-restricted diets and intermittent fasting have become popular in the recent years, but until now, a study has not been done to explain why these type of diets help burn fat and increase weight loss.

This new study found that eating all of your meals during the morning and early afternoon help curb appetite and promote fat burning.

Eating early may help you lose weight

For the study, 11 participants who were overweight were chosen to try two meal-timing schedules for four days. The type and amounts of foods were the same for all participants. The researchers found that the group who ate between 8am and 2pm did not burn more calories but their appetite appeared to be reduced.

“What we found is that the hunger hormone, ghrelin, was lower in the morning and tended to be lower in the evening [when people followed the early time-restricted feeding schedule],” Peterson said.

Although more research is necessary, these findings say that changing mealtimes could help reduce appetite and aid weight loss.

A larger eating window may be more sustainable for weight loss

The researchers suggest that it may be easier for people to follow a larger eating window than the one specified in the study. I can agree that fasting for 18 hours is very difficult. I am used to eating every few hours so fasting for that long will make my weight loss harder.

This is not for everyone

Individuals such as athletes or people with health conditions may not find these meal-timing schedules suitable. I understand there are certain situations where you have to eat more often and doing otherwise would be an unhealthy approach. In that case, this approach should be avoided.

Seek professional help

Before you go on any extreme diet changes, it is recommended that you consult a doctor or registered dietician. It is important to be aware of all the changes that come with intermittent fasting and to make sure it is right for you. If eating early in the day and then fasting for the rest of the day is not for you, then you can try eating more frequent small meals to support weight loss.

Source: Cruickshank, H. “Eating All of Your Meals Early in the Day Might Help You Lose Weight” www.healthline.com July 26,2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Fat Burner for Weight Loss

The fastest fat burner is what many individuals search for when trying to lose weight. I am constantly trying to burn fat fast and improve my overall health so I will share the methods I use to achieve my weight loss results. They involve strength training, cardio and small diet changes.

Fastest Fat Burner
Fastest Fat Burner

Strength Training to Burn Fat

Strength training requires you to contract your muscles against resistance. It increases strength and builds muscle mass.

This type of exercise involves lifting weights to gain muscle over time.

Research shows that strength training is great at burning fat fast and has many health benefits.

One study showed that 12 weeks of strength training combined with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Lifting weights, doing body-weight exercises or using gym equipment are some ways to get started with strength training.

Cardio for Fat Burning

Cardio is basically any aerobic exercise that trains the heart or lungs. The object is to increase your heart rate and get your blood flowing. Studies have shown that cardio improves muscle mass and helps you lose belly fat, along with waist circumference. My favorite cardio exercise is jogging or running in which I do for about 20 to 30 minutes. I try to do this about three to four times per week and it has helped me out a lot.

Diet

One of the most effective and fastest fat burner is a good diet plan. I lost about five pounds in one week just by eating more salads and fruit versus fast food. My original diet was unhealthy and I started to gain belly fat, if you want to know that was what I did click here. I was unhappy with that so I begin to eat chef salads and watermelon for lunch instead of meats. This has not only help me lose belly fat but also made me feel better mentally and physically. I still eat red meats and fried foods occasionally but those small diet changes have really improved my health because I stayed dedicated to the changes.

To say the least, the fastest fat burner is not a magic pill or formula. Instead, the fastest way to burn fat is regular cardio, diet changes and strength training. Finding a diet plan and exercise routine that works for you is the best way to burn fat fast and lose weight.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Eating Healthy to Lose Weight

Eating healthy is no doubt one of the most important factors to weight loss. You only lose weight when you burn more calories than you consume. Apart from exercising, eating healthy to lose weight can be very challenging if you do not have patience and discipline.

Eating Healthy to Lose Weight
Eating Healthy to Lose Weight Photo by Medical News Today

When I first tried to lose weight I used to think that if I work out hard enough every day and spend hours in the gym I would lose weight. Watching the weight-loss infomercials made me think that muscle gain and fat loss was easy but I was in for a huge shock. I tried a new workout routine for several weeks but I got frustrated when I did not see any results.

Eating Healthy to Lose Weight Takes Patience

It took some time but I finally realized that although I was working out hard, I did not make the proper changes to my diet so the weight stayed the same. I stepped on the scaled each morning but I did not lose any pounds. I came up with a simple diet plan that I could follow and that is when I started to see changes.

First, I added more fruits and vegetables to my diet and slowed down on the fast food. I would eat salads and watermelon about three times per week then stop eating late at night. I was not always a fan of eating healthy but adding those small salads and portions of fruit to my diet plan really got me started.

The fried foods and red meat I was eating were not healthy for my body at all. Don’t get me wrong, I still eat hamburgers and beef from time to time so I did not go cold turkey! I basically just slowed down on the unhealthy foods and added more nutritious foods to make it easy for me.

Smart, Consistent Habits

I had to be patient with myself and make smart, consistent habits that gradually increased over time. There is absolutely no such thing as a magic pill that will help you lose weight overnight by doing nothing. Those small changes to my diet helped me lose a few pound per week consistently for a few months.

After several weeks of my fat loss plan I hit a plateau and the weight loss slowed down. Switching up my diet and exercise routine got me back on track though and now I am where I want to be.

Make Small Diet Changes

The main thing is to start with small healthy diet choices and gradually work your way up. If you just go cold turkey it will be difficult to stay committed and you might even gain more weight than you started with. I found a simple plan that I could follow and that was adding more fruits and vegetables to my diet plan.

Consistency is Key to Eating Healthy to Lose Weight

The main thing to remember is that hard work and consistency is the key to weight loss.

Leeman Taylor

Weight Loss Plateau Solutions

When trying to lose weight hitting plateaus can be quite upsetting and depressing. You have done all you can to reach your weight loss goals but end up coming to a dead end. You are not alone and today I will discuss a weight loss plateau solutions if you ever run into a dead end.

Weight Loss Plateau Solutions
Weight Loss Plateau Solutions Photo by Healthline

Be Patient

The first step we should consider is patience. I understand that we want instant results and try our best to work hard at reaching our goals fast. The truth is that success does not happen overnight. We have to stay consistent with daily habits of diet and exercise until we gain momentum. After a few weeks of smart, consistent habits, we will begin to notice results. Take your time and keep working at it.

Make Minor Changes

The next step is to make minor changes to your weight loss routine. When I first started out I was doing great for a few months then all of the a sudden I stopped seeing any real results. I became discouraged and wondered what was I doing wrong. The problem was that I was doing the same routine each week and not changing up anything. I believe my body got used to it and my workouts didn’t provide shock any more. When I made minor changes to my diet and exercise plan I began to see minor results again so the small adjustments really made a difference.

Social Support for Weight Loss Plateau

The final step to avoiding a weight loss plateau is social support and accountability. It can be very boring when working out alone so I try to take a friend with me to make it fun and we can hold each other accountable. We push each other to go that extra mile and it really improves our overall results. My results increase drastically when I have someone to motivate me and keep me on track.

If you are eager to achieve your weight loss goal and you run into a plateau, do not get discouraged. This happens to all of us but with a few minor steps you can get back on track. If you find yourself at a dead end remember to be patient, make minor adjustments and bring a partner. This will help you increase your weight loss success and improve your overall chances of losing weight.

Leeman Taylor