Does Turmeric Make You Lose Weight

What is Turmeric?
Turmeric is Rhizomes of Curcuma, It’s Botanical name of Turmeric is Curcuma longa it’s family named Zingiberaceae. There are two closely related variety, Curcuma Petolata and Curcuma Roscoeana, is natives of Cambodia and southern Asia, also grow in India, Sri Lanka, the East Indies, Fiji, and Australia, required warm, humid atmosphere,growth is better about temperatures above 60°F (29.8°C).

Discription:

Turmeric root is a fleshy oblong tuber 2–3 inches/ 5–10 cm in length and 1 iniches (2.54 cm) thick with exterior of yellow, tan, and or olive-green and interior of the root is hard, firm, and either orange-brown or deeply rust-colored, with transverse resinous parallel rings.

Turmeric root has a fragrant aroma and a somewhat bitter, peppery, biting taste reminiscent of ginger. When eaten, it colors the saliva yellow and leaves a warm sensation in the mouth.

Composition:

Turmeric contains 3-6% polyphenolic compounds, collectively known as curcuminoids, a mixture of curcumin, demethoxycurcumin and bisdemethoxycurcumin.

The used as spice curcumin on a regular basis can naturally reduce inflammation throughout the body, may help prevent cancer, and could help prevent heart disease and its use on regular basis does turmeric make you lose weight is a concern of world scientist.

The Curcumin content in turmeric is about 2-5%,if you eat turmeric as a whole spice, you’re only getting a tiny amount of curcumin but humans can’t absorbing curcumin as it passes through our GI track.

When curcumin and piperine are consumed together, the piperine enables our bodies to absorb curcumin at a much higher rate.

Can turmeric help you lose weight?

The answer is no.The Curcumin is primary an antioxidant has anti inflammation property so turmeric is said to reduce the inflammation associated with obesity. Thus, it can give your weight loss plan a boost.

Anti-inflammatory property:

Obesity leads to inflammation, which increases your risk of developing chronic diseases, including diabetes and heart disease. Curcumin, which is an antioxidant, suppresses the inflammatory messaging in fat, pancreatic and muscle cells. This can help reduce high blood pressure, high cholesterol, high blood sugar and other metabolic conditions, says a study published in European Journal of Nutrition.
It’s easier for your body to focus on weight loss when it does not have to fight inflammation.


Turmeric is anti-obesity.

It is found that curcumin can actually suppress fat tissue growth in rats but similar research has not been done on humans.

It’s easier for your body to focus on weight loss when it does not have to fight inflammation.

Turmeric and Weight loss connection:

Though turmeric suppresses the fat tissue growth and helps to reduce inflammation, it is no weight loss miracle. One should surely incorporate turmeric in their every meal. However, you also have to make sure you create a calorie deficit if you want to lose weight. The combination of right diet and exercise is what will help you lose weight in a healthy manner.

The number of extra calories you burn should be equal to the number of calories you are having less. So let’s say, if you consume 2000 calories in a day and want to burn 250 more calories than what you normally do. In that case, you must also consume 250 calories less than what you normally do. That is, you must consume 1750 (2000-250) calories every day.

Including turmeric in your diet:
Add turmeric to your vegetables, milk, smoothies and salads. Turmeric has no side effects until one is allergic to it, which is very rare. When taken as a supplement, it can interfere with certain medications, so do not forget to consult your doctor before you do so. If taken in high doses and for a long time, it can upset your stomach and cause ulcers. Diabetic people should especially take care as it can cause low blood sugar when taken with diabetes medication.

Turmeric is commonly used for conditions involving pain and inflammation, such as osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease, and itching. Some people use turmeric for heartburn, thinking and memory skills, inflammatory bowel disease, stress, and many other conditions, but there no good scientific evidence to support these uses.

How does it work?
Turmeric contains the chemical curcumin. Curcumin and other chemicals in turmeric might decrease swelling (inflammation). Because of this, turmeric might be beneficial for treating conditions that involve inflammation.

Conclusion:

Turmeric itself do not lower body gained weight but it cures inflammation and thus in conjunction with weight lowering medicines it work in synergy and enhance weight loss.It’s an Ayurveda/food spice so harmless to use, use turmeric with piper to increase turmeric absorption and get better benefit.

I hope you enjoyed the content and if you have any question/ suggestion about subject and any of tip or want to leave your own personal comment/ review, please feel free to leave in below comment box.

Quick and Healthy Meals for Families

Family and family meals benefits:

The parents, their sons, daughters and daughter-in-laws and their kids make a family, All family members have the meals / dinners togater enhance better inter family relationship and strengthen family bonds by providing a daily time for the whole family to be meet, share any issues they encounter, plan for next day’s coming events in family, the younger children feel a sense of security and a feeling of belonging in the family.

Meals:

A meal is the food that they eat on at a time.
The first meal of the day is called breakfast. The most common word for the midday meal is lunch, However, dinner is used mainly to refer to a meal in the evening. Supper and tea are sometimes also used to refer to this meal, though for some people, supper is a snack in the late evening and tea is a light meal in the afternoon.so we have to find out the Quick and Healthy Meals for Families, to remains healthy through the life

Quick Recipes:

You can make healthy recipes in under 30 minutes. You can cook plenty of quick and tasty salads, soups and mains to leave you feeling nourished.

Fiber an essential ingredient in food:

Most of us don’t eat enough vegetables, fruits and whole grains and dry fruits so our food is lacking in fiber so add more vegetables, fruits and whole grains to make our meals healthy.

The vegetarian diet is a healthy food include:

Fruits: Apples, bananas, berries, oranges, melons, pears, peaches any seasonal fruits

Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots available as per season.

Grains: Quinoa, barley, buckwheat, rice, oats.

Legumes: Lentils, beans, peas, chickpeas.sprouted cereals

What are non vegetarian foods?

A person who does not eat or does not believe in eating meat, fish, fowl, milk, milk products, daily items, eggs or cheese but any food derived from animals, but use all subsists from vegetables, fruits, nuts, grain.

Why do vegans live longer?

On average, vegans and vegetarians live longer – they have longer life expectancies than meat-eaters, and grow old with fewer health issues.

Vegans/ vegetarians don’t eat meat.


Important diference between meat-eaters and Vegetarians:

Processed meat has been classified as a class-1 carcinogen (cancer-causing substance) by the World Health Organization – this means the evidence is just as strong as it is with smoking and asbestos, both also class-1 carcinogens.

It’s also classified all red meat (beef, lamb, pork, goat etc.) as class-2 carcinogens, meaning they are probably cancer-causing.

Meat and dairy contain hormones and antibiotics, given to livestock to increase rates of weight gain and feed efficiency, and these can impact human health in a number of ways.

All meat, including white meat like chicken, contains high levels of saturated fat and cholesterol, which is associated with cardiovascular risk.
Dairy and eggs are also high in saturated fat, so vegans benefit even more from these effects.

Fruit and vegetables contain protective bio active compounds such as antioxidants, polyphenols, fib re, vitamins and minerals, which work through numerous complex mechanisms to reduce antioxidant stress, lower blood levels of VLDL and LDL cholesterol (the bad types), and help to maintain a healthy weight.

So it’s no surprise that higher consumption has been associated with reduced risk of type 2 diabetes, lower risk of developing several cancers, reduced risk of cardiovascular disease, and lower risk of becoming overweight/Obese.

In fact, higher intake of fruit and vegetables is associated with a reduced overall mortality risk, by any cause.

Whole grains are also rich in phytochemicals, antioxidants, vitamins, trace minerals, fib re, and protein. In fact, because they’re so nutritious, increased intake of whole grains is associated with lower blood pressure, reduced risk of cardiovascular disease, reduced risk of some cancers, reduced risk of developing diabetes, and having a lower body weight.

Consuming vegetable origin protein as beans, legumes, pulses, and soy can actually lower VLDL and LDL-cholesterol by specific mechanisms,

A high protein intake from animal sources increases cancer death risk and diabetes mortality,

Nuts and seeds pack an impressive variety of vitamins and minerals, and are a great source of protein and fib re. High nut consumption has been shown to lower total cholesterol and LDL cholesterol and is associated with reduced risk of cardiovascular disease and cancer mortality

Which food is junk food?

Junk Foods include salted snack foods, gum, candy, sweet desserts, bakery product, ice creams, fried fast food, and sugary carbonated beverages. Many foods such as hamburgers, pizza, and tacos can be considered either healthy or junk food depending on their ingredients and preparation methods. Which have little or no nutritional value but do have plenty of calories, salt, and fats.

What foods help burn belly fat?

  • Belly Fat-Fighting Foods.
  • Avocados.
  • Bananas.
  • Yogurt.
  • Berries.
  • Chocolate Skim Milk.
  • Green Tea.
  • Citrus. Vitamin C in colorful produce, like oranges and red peppers can help you lose up to 30 percent more fat during exercise.

Consuming a healthy diet throughout the life helps to prevent malnutrition and range of noncommunicable diseases (NCDs) and conditions. But, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fib re such as whole grains.

The exact composition of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, local food availability and dietary customs.

Practical healthy diet tips:
1) Always including seasonally available variety of raw / uncooked vegetables and fresh fruit as snacks in quantity 400gms of Fruit and vegetables per day reduces the risk of NCDs such as diabetics and ensure an adequate daily intake of dietary fiber.

2) Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population.

3)The risk of developing NCDs is lowered by reducing saturated fats to less than 10% of total energy intake;reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats – in particular, with polyunsaturated fats.


Fat intake, especially saturated fat and industrially-produced trans-fat intake,

1.can be reduced by:steaming or boiling instead of frying while cooking;

2. Replacing butter and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;

3. Eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and limiting the consumption of baked and fried foods, and prepackaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salt, sodium and potassium: Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke .

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year. People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;not having salt or high-sodium sauces on the table;

limiting the consumption of salty snacks; and choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. A reduction to less than 5% of total energy intake would provide additional health benefits .

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases.

Sugars intake can be reduced by:

limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavored milk drinks); and

Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

To maintain healthy body, we have to find out the Quick and Healthy Meals for Families and enjoy disease free healthy body

I hope you enjoyed the content and if you have any question/ suggestion about subject and any of tip or want to leave your own personal comment/ review, please feel free to leave in below comment box.

 

 

 

 

 

 

Fastest Ways to Burn Belly Fat – above 50 years

Belly fat is fat around the abdomen. There are two types of belly fat :

    1. Visceral fat surrounds the organs, which is more harmful than having subcutaneous fat.
    2. Subcutaneous: This is fat that sits under the skin.
    3. The gain in belly fat is due to excess calories consume than you burn, lack of exercise, sedentary lifestyle, slow down metabolism at 40-50 ages, hormonal changes, stress and heredity.
    4. There are some Fastest Ways to Burn Belly Fat – above 50 years, but it need commitement , percistance and hard work and seld descipline,
    5. Health Risk of Belly fat:Belly fat increase the chances of developing serious health issues, including:

1. Heart disease,

2. Breast cancer,

3. Diabetes,

4. Gallbladder problems,

5. High blood pressure

visceral obesity is higher risk

1. Glucose intolerance

2. High cholesterol

3. High blood pressure

4.heart disease

How to Measure Belly Fat:

Waist circumference, If women measure a waist measurement more than 35 inches and men measure a waist measurement more than 40 inches are termed high belly fat.

Waist circumference is a measurement taken around the abdomen at the level of the umbilicus (belly button).

Hip measurement is a measurements in inches while Standing with your feet directly beneath your hips and wrap the tape around the widest part of your hips and buttocks.

Now Hip-Waist Ratio-WHR. Divide your waist size by your hip size to get your waist to hip ratio.

According to the World Health Organization, a waist-to-hip ratio greater than 1.0 is indicative of a higher risk of developing heart disease.

A healthy WHR for women is under .85 and a healthy WHR for men is .90 or less.

How to Get Rid of Belly Fat Rolls- If your stomach is flat when you’re standing and the roll only appears when you’re seated, you shouldn’t worry too much.
It’s when your belly starts to protrude while standing that you should be concerned.

The exercise helps your body to burn more calories but alone not likely to make a big difference in your belly fat.
Reason for Gain Belly Fat: 

1. Sugary Bakery product and beverages contain added sugar, which contains high percentage of fructose leads to body weight and belly fat gain.

2. Alcohol can have healthful and harmful effects. When consumed in moderate amounts, it may lower your risk of heart attacks and strokes. But high alcohol intake may lead to inflammation, liver disease and other health problems.

The alcohol suppresses fat burning and excess calories from alcohol are accumulated as belly fat so the term “beer belly”

3. Trans fats:Trans fats are the unhealthiest fats on the planet. They’re created by adding hydrogen to unsaturated fats in order to make them more stable. Trans fats increase inflammation that may drive insulin resistance and the accumulation of belly fat.

4. Inactivity: may promote an increase in belly fat. Resistance and regular aerobic exercise may prevent abdominal fat regain after weight loss.

5. Low-Protein Diets:adequate dietary protein prevents weight gain by keep you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake In contrast.

Low protein intake the hunger hormone neuropeptide Y secretion drive hunger and belly fat gain.

6. Menopause:Hormonal changes at menopause result in a shift in fat storage from the hips and thighs to visceral fat in the abdomen.

7. The Wrong gut flora or microbiome:out of Hundreds of types of bacteria live in your gut, mainly in your colon some are beneficial to your health, while others are problematic which increase the risk of developing type 2 diabetes, heart disease, cancer and other diseases and may cause weight gain, including belly fat.

8. Fruit Juice: Even unsweetened 100% fruit juice contains a lot of sugar are a source of liquid calories that’s easy to consume unconsciously in excess but fails to satisfy your appetite same way as solid food, can promote insulin resistance and belly fat.

9. Stress and Cortical: Cortical is an essential hormone for survival. It’s produced by the adrenal glands and is known as a “stress hormone” because it helps your body to mount a stress response. Unfortunately, it can lead to weight gain when produced in excess.

As the stress drives overeating in many people leading the weight gain but cortical promotes fat storage in the bellymay lead to increased abdominal fat.

10. Low-Fiber Diets:Fiber are good for health and controll your weight.

Some types of fiber help you feel full, not Hungary by stabilize hunger hormones and reduce calorie absorption from food

11. Genetics: Genes play a major role in obesity risk. Similarly, the tendency to store fat in the abdomen is partly influenced by genetics

This includes the gene for the receptor that regulates cortical and the gene that codes for the leptin receptor, which regulates calorie intake and weight gain. Genes appear to play a role in high waist-to-hip ratios and storage of excess calories as belly fat.

12. Insufficient and Sleep disorders:

The enough sleep is crucial for your health and inadequate sleep leads weight gain mostly as abdominal fat

One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway.

Actions recommended to Lose Weight After 50

Unhealthy habits, sedentary lifestyle, poor dietary choices and metabolic changes can all contribute to weight gain after the age of 50 which can be corrected by a few simple adjustments,

1. Muscle-building exercises:

As you aged, your muscle mass declines in a process called sarcopenia, which slow your metabolism, lead to weight gain so add regular exercise for reducing age-related muscle loss and promoting a healthy body weight.

Plan Strength training, such as body weight exercises and weight lifting, to improve muscle strength and increase muscle size, which can help you to lose weight by reducing body fat and boosting your metabolism, which can increase how many calories you burn throughout the day.

2. Team up with friends to weight loss:can strengthen your commitment to a fitness program and make exercising more enjoyable. Burning more calories than you take in is critical to losing excess body fat. That’s why being more active throughout the day is important when trying to lose weight.

For example, sitting at your job for long periods of time might oppose your weight loss efforts. To counteract this, you can become more active at work by simply getting up from your desk and taking a five-minute walk every hour

3. Add on your protein intake:

Getting enough high-quality protein can help prevent or even reverse muscle  age related muscles loss and also weight loss.

How many calories you burn  as resting metabolic rate (RMR), please decreases by 1–2% each decade after you turn 20 to manager age-related muscle loss..

The older adults have higher protein needs than younger adults.

4.Hire a Dietician and follow Advise religiously: 

Research shows that working with a Consulting a registered dietitian to lose weight can lead to significantly better results than going it yourself alone, and maintain the weight loss over time,with best way to lose excess body fat without having to follow an overly restrictive diet.

5.Prefer self and home cooked food than from Restaurants.

Numerous studies have demonstrated that people who prepare and eat more meals at home tend to follow a healthier diet and weigh less than those eat outside.Cooking meals at home allows you to control the receipe, the healthy ingredients, the healthy process.

6. Increase Vegeterial food day after day:

Vegetables and fruits are packed with nutrients and vital for your health, increase in daily serving of vegetables was documented drop in excess weight and
associated with a 0.14-inch (0.36-cm) waist circumference reduction in women.
eating fruits and vegetables lower body weight, reduced waist circumference, and lessen body fat.

7. invest in personal trainer: 

Working with a personal trainer benefit the new person to working out by teaching proven , experienced,correct way to exercise which deliever promote weight loss and avoiding any injury.

Personal trainers can motivate you to work out more  percistently keeping you accountable. They may even improve your attitude about exercising.

one-on-one personal training for 1 hour per week increased motivation to exercise and increased physical activity levels.

8, Restaurant foods is typically high in calories and low in nutrients like protein, fiber, vitamins, and minerals are called “empty calories.”and replacing them with nutritious meals and snacks that revolve around nutrient-dense whole foods is a smart way to lose weight.

9. Do an activity that you love:

it is difficult for you to daily do reutine exercise for long term than engage in group activities that you enjoy,such as a playing soccer so you can exercise with others on a regular basis.

If you do not like to excercise in group than try biking, walking, hiking, or swimming on your own. If you are struggling to lose weight even though you’re active and following  a healthy diet then investigate for conditions that may make weight loss difficult such as like hypothyroidism and polycystic ovarian syndrome (PCOS) as there is hidden obstruction to weight loss. or  you have family history with these conditions .

10. Eat a whole-foods-based diet

One of the simplest ways to ensure that you give your body the nutrients it needs to thrive is by following a diet rich in whole foods.

Whole foods, including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.

In many studies, whole-food-based diets, both plant-based diets and those that include animal products, have been associated with weight loss .

11. Eat less at night

Eating fewer calories at night may help you maintain a healthy body weight and lose excess body fat .

A study in 1,245 people found that over 6 years, those who consumed more calories at dinner were over 2 times more likely to become obese than people who ate more calories earlier in the day.

Plus, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a group of conditions including high blood sugar and excess belly fat. Metabolic syndrome increases your risk of heart disease, diabetes, and stroke.

Eating the majority of your calories during breakfast and lunch, while enjoying a lighter dinner, may be a worthwhile method to promote weight loss.

12. Focus on body composition:

Although body weight is a good indicator of health, your body composition — meaning the percentages of fat and fat-free mass in your body — is important as well.

Muscle mass is an important measure of overall health, especially in older adults. Packing on more muscle and losing excess fat should be your goal.

There are many ways to measure your body fat percentage. However, simply measuring your waist, biceps, calves, chest, and thighs can help you determine if you’re losing fat and gaining muscle.

13. Hydrate your body for healthy way

Drinks like sweetened coffee beverages, soda, juices, sports drinks, and pre-made smoothies are often packed with calories and added sugars.

Drinking sugar-sweetened beverages, especially those sweetened with high-fructose corn syrup, is strongly linked to weight gain and conditions like obesity, heart disease, diabetes, and fatty liver disease.

Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.

14. Choose the right food supplements:

If you feel fatigued and unmotivated, taking the right supplements may help give you the energy you need to reach your goals.

As you grow older, your ability to absorb certain nutrients declines, increasing your risk of deficiencies. For example, research shows that adults over 50 are commonly deficient in folate and vitamin B12, two nutrients that are needed for energy production .

Deficiencies in B vitamins like B12 can negatively impact your mood, cause fatigue, and hinder weight loss.

For this reason, it’s a good idea for those over 50 to take a high-quality B-complex vitamin to help decrease the risk of deficiency.

15. Limit added sugars in your food:

Limiting foods high in added sugar, including sweetened beverages, candy, cakes, cookies, ice cream, sweetened yogurts, and sugary cereals, is critical for weight loss at any age.

Because sugar is added to so many foods, including items that you wouldn’t expect like tomato sauce, salad dressing, and bread, reading ingredient labels is the best way to determine if an item contains added sugar.

Look for “added sugars” on the nutrition facts label or search the ingredient list for common sweeteners such as cane sugar, high-fructose corn syrup, and agave.

18. Improve your sleep quality:

Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts .

For example, a 2-year study in 245 women demonstrated that those who slept 7 hours per night or more were 33% more likely to lose weight than women who slept less than 7 hours per night. Better sleep quality was also associated with weight loss success.

Aim to get the recommended 7–9 hours of sleep per night and improve your sleep quality by minimizing light in your bedroom and avoiding using your phone or watching TV before bed.

19. Try out intermittent fasting:

Intermittent fasting is a type of eating pattern in which you only eat during a specified period. The most popular type of intermittent fasting is the 16/8 method, where you eat within an 8-hour window followed by a 16-hour fast .

Numerous studies have shown that intermittent fasting promotes weight loss .

What’s more, some test-tube and animal studies suggest that intermittent fasting may benefit older adults by increasing longevity, slowing cell decline, and preventing age-related changes to mitochondria, the energy-producing parts of your cells.

20. Be more mindful

Mindful eating can be a simple way to improve your relationship with food, all while encouraging weight loss.

Mindful eating involves paying more attention to your food and eating patterns. It gives you a better understanding of your hunger and fullness cues, as well as how food impacts your mood and well-being.

Many studies have noted that using mindful eating techniques promotes weight loss and improves eating behaviors

There are no specific rules to mindful eating, but eating slowly, paying attention to the aroma and flavor of each bite of food, and keeping track of how you feel during your meals are simple ways to introduce mindful eating to your life.

The bottom line:

Though weight loss may seem to get more difficult with age, many evidence-based strategies can help you achieve and maintain a healthy body weight after turning 50.

Cutting out added sugars, incorporating strength training into your workouts, eating more protein, cooking meals at home, and following a whole-foods-based diet are just some methods you can use to improve your overall health and lose excess body fat.

Try out the tips above, and before you know it, weight loss after 50 will seem like a breeze. these are few tips  which help us to lose Fastest Ways to Burn Belly Fat – above 50 years.

 

 

 

 

 

 

 

 

 

 

 

 

 

Health Tips for Men over 40-Causes and Remedies

In the present nuclear family system, man as head of family and has to face all problems such as unemployment, retrenchment, strike, recession, inflation which leads to stress, and this stress is a mental pressure,

The responsible factor to stress can be all or any of the following such as husband-wife conflicts, wife-inlaws muscles, kids’ education and their demands.

The automation leads sedentary lifestyle which triggered physical inactivation and body changes, mobile, fast life style, environmental changes, man’s hormonal change, financial responsibility, family pressures, jobs politics, office pressure and competition and struggle to meet career challenges and co up with social responsibility are the major factors trigger stress in man over 40 to 50 years, is a major risk factor for heart disease. An estimate number 1 st killer is Heart disease of men age 45 to 54.

The amount of testosterone in your body may drop slightly after 40, but your body slowly begins to make more of a protein called sex hormone binding globulin (SHBG). To restore healthy lifestyle please follow the following Health Tips for Men over 40-Causes and Remedies. 

Risk factors to health above 40 years: 

1)Food-Nutrition: Balance food dis-apperered from your plate.

    • Include a variety of dark green, red, orange vegetables, beans and peas, starchy and non-starchy food items use.
    • use available seasonal fruits.
    • consume half of your grains in food as whole grains.
    • Control fat-free or low-fat dairy consumption.
    • Include a protein at every meal.
    • Use healthy oils, such as olive oil.

Protein is needed to build and repair your muscles, make hair and skin, fight against infections, and carry oxygen in your blood.

Proteins are made up of twenty different building blocks called amino acids. Your body can make some amino acids, but there are nine that can’t be made (we call these “essential amino acids”), and the only way to get them is through the food you eat.

2)High protein food:

Plant foods such as legumes (beans, lentils, and peas), nuts, peanut butter, seeds, and soy foods (soybeans, soy milk, and tofu) are all high in protein.

Animal foods such as meat, fish, turkey, chicken, eggs, milk, cheese, and yogurt are also good sources of protein.

3) My daily protein requirement:

The amount of protein that you need daily, or the Recommended Daily Allowance (RDA), depends on your age and body size, but most teens need, on average, between 40 and 60 grams of protein each day.

If you’re 11-13 years old:

Multiply your weight in pounds by 0.455; this gives you about how many grams of protein you need each day.

If you’re 15-18 years old:

Multiply your weight in pounds by 0.36 to estimate how many grams of protein you need each day.

Keep in mind that this is just an estimate. If you are very active and play sports, you may need more protein than someone who is not as active.

Daily eat protein containing food:

Protein is a filling nutrient, so it’s a good idea to eat some at every meal and at most snacks to feel satisfied and not hungry. Our bodies have no way of storing protein so you can’t eat it all at one meal and assume that your body will have enough at other times.

Sleep:

In both men and women over 40,the quality sleep tends to go down with age, partly due to increased life stress and also due to hormonal changes.You might need to reassess how much sleep you are getting once you get into your 40s and whether you need to following the “early to bed, early to rise” slogan.

The recommended seven to nine hours of sleep will enhance your immune system, reduce stress levels, and optimize your recovery from exercise.

what to expect from your body after your 40s.

1.Wrinkle:

1.Your wrinkles become more pronounced as you age 40, your skin gets thinner, drier, less elastic and less able to regenerate after sustaining damage which leads to wrinkles, creases, and lines on the skin.

2. Hair growth:

Often at around the age of 40, the hair grow in weird places that does not demonstrate a connection between ear, nose, back, or chin hair.

The fact remains that both men and women will be notice conspicuous hairs’ growth, were they were previously hadn’t have any.

3.Aches and pains.

After 40 years age, you should know the wear and tear of your body and accept your limitations so try to maintain a healthy weight, exercising, stretching, meditating, and visit your doctor when something doesn’t feel right.

4. Hangoversrs inceases as the effects of alcohol are amplified with your age.

As aged 40 over, the liver becoming less efficient and people with a higher percentage of body fat and less body water tend to feel the effects of alcohol more strongly than those with greater muscle mass.
Limiting your alcohol consumption and drinking a glass of water between every alcoholic drink are good ways of ensuringhandover.

5.Your teeth sensitively lessen.

If sensitive teeth paining at 20s or 30s is reduced as the inner hard tissue in teeth —forms between your teeth enamel and nerves that reduces pain. This extra insulation results is that you’re less likely to feel when something goes wrong with your teeth meaning, you are required regular check ups become that much more important

6. Recovery from any injury is slow and longer due to cell exhaustion, hormonal changes our body’s inflammatory response to injury is elevated. When you sustain an injury you need more time for rest and will slow in recovery than you have in the past.

7.Prostate enlargement.

As you are turn 40 means that incorporates a prostate exam for any signs of prostate cancer, signaled by an enlarged prostate. The thing is, men’s prostates start slowly growing at around age 25. It’s called benign prostatic hyperplasia (BPH) and has nothing to do with cancer.

8.You catch fewer colds. By the time we hit 40, we’ve been exposed to more cold viruses and developed immensities and therefore get sick less often.

9.Hair loss in men.

The moderate to extensive hair loss start in their forties. The study found that while significant hair loss affects 16 percent of men 18-29, more than half (53 percent) of men between the ages of 40-49 make to slow or stop their hair loss,

10.You sleep less.

.A simple explanation is that people need less sleep as they age, but the National Sleep Foundation refutes that. On their website they write: “It is a common misconception that sleep needs decline with age. In fact, research demonstrates that our sleep needs remain constant throughout adulthood.”


11.It’s harder for you to lose weight.

You may remember a time in which getting back into your best shape required nothing more than cutting out bread and sweets. For many of us, slimming down in a hurry gets to be a much tougher prospect when we reach 40, and you probably already know that the cause is a slowing metabolism

12.Body Shrinks.

People can begin to shrink in height as early as their thirties meaning that, by 40, you may begin to notice it.
The men can gradually lose an inch between the ages of 30 to 70, while women can lose about two inches.
Resistance training can help slow shrinkage while eating foods rich in calcium and vitamin D can also help by keeping your bones strong.

A yoga could improve hypnosis, a forward curve of the spine originally believed to be an irreversible bone disorder. Researchers found that study participants who did yoga had straighter spines and their height measurements had increased.


13.You’ll have more Grey in your hair.

As around 40+ age the pigment cells in our hair follicles gradually die. What that means is that a hair follicle is not actually changing color but becoming transparent. Typically, Caucasians begin going gray in their mid-30s, Asians in their late 30s, and African-Americans in their mid-40s.

Remedies to restore physical changes aabove 40″s

The prevelance of diabetes in  40 year up aged gents 40 is double than female.Due to stress and finacial crises man suicides four time more than women.Men are heavy drinker of alcohol, smokes too much and usally obese , which is the main cause for invitation of cronic diseases. In fact, fewer men than women go to the doctors to get themselves checked out.

1: Prevention is  cure:

After 40  the man should under go a routine Health Check every five years to detect your health risk and suggest the measure to prevention.

It detecte an early signs of conditions including heart disease, strokes, kidney disease and dementia which are old age major health diseases.

2. Mind you food:

Add the lean steak which is provides your daily recommended intake of zinc and enhance your immune system, cell growth and male fertility and prostate health.

Include seeds, green vegetables, pulses, nuts, mushrooms and shellfish by roration.

Add Fish Salmonin your food menu as rich in Omega 3, which reduce your risk of heart disease and lessen the risk of erectile dysfunction.Advised to take a supplement containing Omega 3 twice a day.

Include Red peppers as richest sources of vitamin C and Tammatos for lycopene an antioxidant to reduce cell damage and prostate health.

3) Be more health concious at 40 + age:

Obesity and waist measure 37 and above trigered  the presence of Type 2 Diabetesis, If identified early and treaated people can maintain a healthy lifestyle and in some cases even reverse the condition if remain untreated can lead to serious health problems, heart diases, hyper tension. Stokes etc.

4) Monitor your mental health:

An average 20% man aged 40 take time off work to deal with mental health instead a worrying physical symptom. Some waited over two years to share about of mental health to friend or family member-concern about mental health appears to be changing as we are encouraged to be more open and supportive of the one in four men fighting a mental health condition.

5) improve sex drive:

“Sperm counts are declining after 40 can compromise male reproductive health.”Being overweight and having a poor diet, smoking, drinking, recreational drug use can all impact on a man’s fertility

“To optimise your sperm count try to keep generally healthy”

Research also shows supplements that include L-Carnitine and selenium can have a positive impact on sperm quality.’

6)Bone up on bone health

It’s long been seen as a ‘women’s issue’ but Professor David Reid, Consultant Rheumatologist and Osteoporosis Specialist at 25 Harley Street explained that men over 50 who have had a fracture or have a family history of osteoporosis should consider having their bone density measured to assess their risk.

He told Express.co.uk: “If bone density is found to be low there are self-help measures men can take including stopping smoking, drinking less alcohol, getting enough calcium in their diet (a pint of milk rather than beer…) and keep vitamin D levels topped up by 20 minutes of daily exposure to sunlight or take a supplement.”

7)You can get fitter in 10 minutes

The hardest part is getting motivated to exercise.

After 40 +age please try Health Tips for Men over 40- control as much as you can monitor the Causes and inpliments the Remedies to restore on sustains the 40+syndeoms.

I hope you enjoyed the content and if you have any question/ sugesstion about subjet and any of tip or want to leave your own personal comment/ review, please feel free to leave in below comment box.

 

Healthy Lifestyle for Women-Preserve Healthy Heart

Each Nation has Women Health Programme to inform and empower women of all life stages from all creed and color to take charge of their health and providing total health care to them. The policy is focused to maintain and monitor women health as women is approx 50 % of human kingdom. As the 20% women death are due to heart disease so the healthy lifestyle tips for women should rigidly  and  religios followed.

Risk of Women’s Health:

    1. Heart Disease.

The Cardiovascular disease is the number one killer of women includes heart disease, hypertension and stroke, The
heart disease refers to several types of heart related conditions such as coronary artery disease and heart attack. Heart disease cause death, approx 20% of women death reported tube due to heart disease

2. Hypertension / high blood pressure is a long-term medical condition in which the blood pressure in the arteries is persistently elevated/higher.

 

3. High LDL (low-density lipoprotein) cholesterol:

If the High Low Density licoprotine (LDL/bad cholesterol level is too much high, since your blood carries oxygen to your heart muscle, means that your heart may not be able to get enough oxygen. This can cause angina (chest pain), or if the blood flow is completely blocked, a heart attack.


Heart Disease Prevention:

1.Smoking: Tobacco Smoking:

Cigarette smoking is the leading cause of preventable death and a major public health concern. There are approx 98 chemicals reported to be carcinogenic out of 5000 chemicals totally found in Tobacco smoke, which causing cancer by producing DNA damage and alterations to DNA. There are approx 15000 woman death every year from a tobacco related disease.

Tobacco use leads to diseases affecting the heart and lungs, smoking is a major risk factor for heart attacks, strokes, chronic obstructive pulmonary disease (COPD), Idiopathic Pulmonary Fibrosis (IPF), emphysema, and cancer (particularly lung cancer, cancers of the larynx and mouth, esophageal cancer and pancreatic cancer).

As no amount of smoking is safe even smokeless tobacco, low-tar, low-nicotine cigarettes and second hand smoke or social smoking (smoking only while at a bar or restaurant with friends)can be dangerous and increase the risk of heart disease.

2.Tobacco chewing:

Chewing tobacco is a type of smokeless tobacco product consumed by placing a portion of the tobacco between the cheek and gum or upper lip teeth and chewing which has been known to cause cancer, particularly of the mouth and throat.

Quitting Tobacco smoking significantly reduces your risk of coronary heart disease, if you quite smoking for one year and there is a drops of almost to that of a nonsmoker in about 15 years quitting smoking.

3. Exercise for about 30 minutes a day:

In general, doing moderate exercise, such as brisk walking for about 20- 30 minutes per day in each week or 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity is beneficial to heart.

All activities such as gardening, housekeeping, climb the stairs and walking your pet is included in exercise time count. but you can see bigger benefits by increasing the intensity, duration and frequency of your physical activity which should not be strenuously to achieve benefits.

Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes so good for your heart.

4. Heart-Healthy Diet:

A) Dietary Approaches to Stop Hypertension (DASH) eating plan

A diet rich in fruits, vegetables and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet.

Avoid too much salt and sugars in your diet.

B) Mediterranean diet.

The Mediterranean diet is diet being used by the people of Mediterraneans area as traditional eating/ food habits since 960, by the people from countries that surround the Mediterranean Sea, such as Greece, Italy, and Spain.

this diet is fresh, seasonal, and local foods. The Mediterranean diet is not a single food prescribed ,

Mediterranean diet contain rich in plant-origin foods such as fresh fruit, vegetables, nuts, and cereals and olive oil but it contains a moderate intake of fish and poultry, and low intakes of dairy products (mostly yogurt and cheese.

But a small portion of red, processed meats and sweets.

Wine is consumed in moderate IN quantity with meal but never on empty stomach.

Dinner or lunch is always taken with family and friend as social and cultural aspects, Always have rest after eating and regular physical activity.

Avoid or limit the saturated fat and trans fat in your food, Monitor the saturated fat contain in your food to 5 or 6 percent of your daily calories and try to keep trans fat out of your diet.

Major sources of saturated fat include are Red meat, Full-fat dairy products and Coconut and palm oils, so monitor its consumption to less than 5-6% of daily calories provider.

Sources of trans fat are Deep-fried fast foods, Bakery products, Packaged snack foods,Margarinesand Crackers, chips and cookies, so void all these item as much as you avoid.

If the nutrition label says partially hydrogenated or hydrogenated, means that product contains trans fat.so avoid it.

SO do not cut all fat but keep Healthy fats from plant-based sources – such as avocado, nuts, olives and olive oil which will lowering the bad cholesterol.

Most people need to add more fruits and vegetables to their diets — with a goal of five to 10 servings a day. Eating many fruits and vegetables not only can help prevent heart disease, but also may help improve your blood pressure and cholesterol levels, and improve diabetes.

Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease.

Following a heart-healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it’s better for your heart to do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. One drink is defined as 12 ounces (355 milliliters, or ml) of beer, 5 ounces of wine (148 ml), or 1.5 fluid ounces (44ml) of 80-proof distilled spirits.

At that moderate level, alcohol may have a protective effect on your heart. Too much alcohol can become a health hazard.

5. Alchohol:

Over alcohol consumption can lead to pancreatitis and hepatitis, which damage the liver so liver can not perform its life-sustaining functions,leads to multiple organ failure and death..

Over alcohol consumption can increase the risk of developing different types of cancers of the mouth, esophagus, larynx, stomach, liver, colon, rectum, and breast.

Alcohom drinking weakens the immune system, making the body vulnerable to infectious diseases such as pneumonia and tuberculosis.

Alcohol causes changes in red blood cells, white blood cells, and platelets.

Alcohol is associated with blurred vision, memory lapses, slurred speech, difficulty walking and slowed response time and leads to brain damage

Osteoporosis Chronic heavy alcohol consumption, particularly during adolescence and young adulthood, can dramatically affect bone health, and it may increase the risk of developing osteoporosis, with a loss of bone mass.

Heart disease and cardiovascular health can cause blood pressure to be high by triggering the release of certain hormones that cause constriction of blood vessels. Excessive alcohol intake has long been linked to multiple cardiovascular complications, including angina, high blood pressure, and a risk of heart failure.

Accidents and injuries Drinking alcohol in any amount is linked to car crashes, domestic violence, falls, drowning, occupational injuries, suicide, and homicide. Driving ability may be impaired with as little as one drink, and a person who drinks heavily is likely to sustain a greater severity of injury with an accident. Chronic or heavy drinking poses an enormous health risk. Drinking too much, whether on one occasion or over an extended period, can lead to severe

Conclusion: 

Women are a pillor of our society and it’s the responcibility f society and all of us the respect, care, help,woman and take each and ever step to save womenhealthy lifestyle and healthy heart.

For healthy society we should understand the importance of Healthy Lifestyle for Women-Prevention Healthy Heart, if we do a single move which women health heart , than our responcibilityends.

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How to Develop a Healthy Lifestyle: keep, improve, maintain healthy heart

Healthy Lifestyle:

The healthy lifestyle help us to keep, improve, maintain our health and well-being. Health is a measure of critical health parameter as numbers such as weight, blood sugar, blood pressure, and blood cholesterol. To keep healthy include healthy eating, physical activities, weight management, and stress management.

A healthy lifestyle are the tips to be practiced to achieve the ultimate goal the healthy lifestyle by How to Develop a Healthy Lifestyle which show us how the follower can improve health.

The major components for to be healthy are good health and the article will mention some do and some do not that lead to unhealthy living.

Healthy means healthy both physically and mentally.

Human needs:

  1. Food is necessity for growth and maintenance of a healthy body, depending on the growth stage as infants, children (kids), teenagers, young adults, adults, and seniors.

Good Food Tips:

  • Eat three meals a day -breakfast, lunch, and dinner litter meal
  • Half of you food consumption should consist of fruits, vegetables, whole grains, and fat-free or Daily product
  • One third of food from meats, poultry, fish, beans, eggs,
  • Add dry fruits and nuts and cereals
  • Food should low in saturated fats, trans fats, cholesterol,
  • Low in salt (sodium), and
  • Avoid added sugars; Check label before buy on processed pack food.
  • Eat small guaranty to satisfy hunger and stop over eating.
  • Avoid eating in beaten breakfast and lunch or dinner,
  • Snacks should consist of fruit, whole grains, or nuts to satisfy hunger and not over eating
  • Avoid sodas and sugar-added soft drinks.
  • Avoid eating a large meal before sleeping to decrease stomach reflex and weight gain.
  • Cool down before eating if you are angry or depressed as you do not have control what you are eating.
  • Avoid rewarding children with chocolate containing high sugar and bakery items,
  • Avoid heavy meals in the summer-in hot days.
  • Try vegetarian and pure vegan food for lifestyle.
  • Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens;
  • Eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
  • Avoid eating raw or under cooked any type meats.

Special situation wise food tips:

  • For diabetics : follow all above tips and monitor blood glucose levels as close to normal as possible.
  • People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
  • Cook food in as less than grease.
  • Obese should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
  • Seek medical advice early if you cannot control you weight, food intake, or if you have diabetes and cannot control you blood glucose levels. Physical activity or exercise can improve you health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve you quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits. Excessive and physical activity
  • Benefits of regularly physically active,
    • Reduce risk of a heart attack
    • Better weight management
    • lower blood cholesterol level
    • lower the risk of type 2 diabetes and some cancers
    • lower blood pressure
    • have stronger bones, muscles and joints and lower risk of developing osteoporosis
    • lower you risk of falls
    • recover better from periods of hospitalization or bed rest
    • feel better – with more energy, a better mood, feel more relaxed and sleep better.

    A healthier state of mind

    A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

    • Exercise may block negative thoughts or distract you from daily worries.
    • Exercising with others provides an opportunity for increased social contact.
    • Increased fitness may lift you mood and improve you sleep patterns.
    • Exercise may also change levels of chemicals in you brain, such as serotonin, endorphins and stress hormones.

    Why at least 30 minutes physical Day

    ton maintain health and reduce you risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

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    Guide lines for Physical activity:

    • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
    • Be active on most, preferably all, days every week.
    • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
    • Do muscle strengthening activities on at least two days each week.

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    Tips to increase physical activity

    increase in daily activity can come from small changes made throughout you day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.

    Benefit of Yoga:

    Learning different types of yoga as a tool to help you stay healthy.

    Yoga increases the build strength, awareness and harmony in both the mind and body,

    Yoga is for breathing exercises, meditation, and assuming postures (sometimes called Ashana or poses) that stretch and flex various muscle groups.

    The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome, Yoga can also lower blood pressure and reduce insomnia.

    Benefits of yoga :

    • increased body flexibility
    • increased muscle strength and tone
    • improved respiration, energy and vitality
    • maintaining a balanced metabolism
    • weight reduction
    • cardio and circulatory health
    • improved athletic performance
    • protection from injury

    Mental benefits

    the best benefits of yoga is how it helps a person manage stress, Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.

    Yoga is a meditation and breathing can improve a person’s mental well-being. Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention

    A healthy lifestyle are the tips to be practiced to achieve the ultimate healthy life goal following the healthy lifestyle means simple tips by How to Develop a Healthy Lifestyle which show us how the follower can improve health.

    I hope you enjoyed the content and if you have any question/ sugesstion about subject and any of tip or want to leave you own personal comment/ review, please feel free to leave in below comment box.

Ways to Maintain Healthy Weight

The healthy weight means being physically fit mean more active, feel stronger and energetic and boost your self-esteem. Being a healthy weight will control and reduces the risk of life-threatening illnesses such as heart disease, stroke, cancers and diabetes. the details steps to Ways to Maintain Healthy Weight are discussed in details here.

Eating healthily habit is one of the best decisions you can make for your better overall health. You can enhance even much more fold if you combine it with being more physically active. Making a positive lifestyle change can also give you back a sense of control by helping you focus on what you can do for yourself.


 Your BMI Index will show your BMI category:

  • A BMI of 18.5 or lower is underweight.
  • A BMI between 18.5 and 24.9 is a healthy weight.
  • A BMI between 25 and 29.9 is overweight.
  • A BMI of 30 or higher is obese (well above the healthy weight range for your height)
  • A BMI of 40 or higher is very obese.

Waist measurement

Your waist measurement is another good guide to your weight. People who have a lot of fat around their waist have a higher risk of health problems.

Measure your waist by placing a tape measure halfway between your lowest rib and the top of your hip bone.

A healthy waist measurement:

  1. For women is less than 80cm (31½in).
  2. For men is less than 94cm (37in).
  3. For men of South Asian origin is less than 90cm (35in).

Obesity affects your health:

Obesity has a far-ranging negative effect on health. The health effects associated with obesity include, but are not limited to any one of the following:

1) High blood pressure: Obese has Additional fat deposited in body tissue, need more oxygen and nutrients in order to keep alive which requires more blood to the fat tissue, due to this heart has to pump more blood through blood vessels. The more circulating blood also means more pressure on the artery walls. Higher pressure on the artery walls increases the blood pressure. In addition, extra weight can raise the heart rate and reduce the body’s ability to circulate blood through the vessels.

2) Diabetes: Obesity is the major cause of type 2 diabetes and begins in adulthood but now occurring in children also. Obesity can cause resistance to insulin is the hormone that regulates blood sugar. When obesity causes insulin resistance, blood sugar level remains on the higher side. Even moderate obesity dramatically increases the risk of diabetes.

3) Heart disease: Atherosclerosis (hardening of the arteries) is present 10 times more often in obese people as compared to those who are not obese.

4)Coronary artery disease is more prevalent in obese individuals because fatty deposits build up in Coronary Artery which supplies blood to the heart tissues caused narrowed arteries and reduced blood flow to the heart can cause chest pain (angina) or a heart attack. Blood clots can also form in narrowed arteries and cause a stroke.

5)Joint problems: including osteoarthritis – Obesity can affect the knees and hips because of the stress placed on the joints by extra weight.

6)Sleep apnea and respiratory problems: Sleep apnea, which causes people to stop breathing for brief periods, interrupts sleep throughout the night and causes sleepiness during the day. It also causes heavy snoring. Respiratory problems associated with obesity occur when the added weight of the chest wall squeezes the lungs and causes restricted breathing. Sleep apnea is also associated with high blood pressure.

7)Cancer: women, being overweight contributes to an increased risk for a variety of cancers including breast cancer, colon, gallbladder, and uterus.

Men who are overweight have a higher risk of colon cancer and prostate cancers.

8)Metabolic syndrome -Metabolic syndrome are a complex risk factor for cardiovascular disease comprised of six major components: abdominal obesity, elevated blood cholesterol, elevated blood pressure, insulin resistance with or without glucose intolerance, the elevation of certain blood components that indicate inflammation, and elevation of certain clotting factors in the blood. In the US, approximately one-third of overweight or obese persons exhibit metabolic syndrome.

9)Psychosocial effects: Overweight and obese persons are often blamed to be lazy or weak-willed. It is not uncommon for overweight or obese persons having lower incomes or having fewer or no romantic relationships.

Maintaining Healthy Weight tips:

Many things can affect your weight, including genetics, age, gender, lifestyle, family habits and culture, sleep, and even where you live and work.

Calories consume in diet:

Choosing healthy nutrient-dense foods but not a lot of calories

To maintain your weight the same,

  1. You need to burn the same number of calories as you eat and drink.
  2. To lose weight, burn more calories than you eat and drink.
  3. To gain weight, burn fewer calories than you eat and drink.

Tips for Healthy Weight maintenance:

  • Be as physically active as you can.
  • Talk to your doctor about your weight if you think that you weigh is too much or too little.
  •  Aim for at least 150 minutes of moderate-intensity aerobic activity each week. You don’t have to do that all at once. Break it up over the whole week, however, you like. If you can’t do this much activity right away, try to be as physically active as you can. Doing something is better than doing nothing at all.
  •  Regular exercise can make it easier for you to do daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay independent.
  •  You don’t have to spend a lot of money joining a gym or hiring a personal trainer. Plan physical activities that you enjoy—for example, walking, running, bicycling, gardening, house cleaning, swimming, or dancing. Try to make time to do what you enjoy on most days of the week. And then increase how long you do it, or add another fun activity.
  • Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle
  • Fight off hunger with more filling foods. Keeping that feeling of fullness can be done with foods high in fibre -think fruits and vegetables, whole grains, and lean protein.
  • Avoid temptation. There are many ways to avoid daily temptations, including planning ahead when eating out, eating out less, and banning your worst weaknesses from the house.
  • Count calories. My Calorie Counter to keep a running total throughout the day if that helps you keeps track of calorie consumption.
  • Plan your meals in advance. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.
  • Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. Participants in the weight control survey walked for at least 60 minutes daily — or burned the same calories with other activities — so aim for 60 to 90 minutes of physical activity every day.
  • Measure your portions. According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn’t mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you much to eat, and how much to take home in a doggie bag.
  • Weigh yourself daily. The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don’t step on the scale as often. Daily weigh-ins, which can be discouraging when you’re on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.
  • Include dairy in your diet. According to a study of 338 adults, those who ate three or more servings of low-fat dairy daily were more likely to keep off the weight than those who ate one serving or less. For women in particular, this has the additional benefit of improving bone health.
  • et your plate be your food guide. When you can’t count calories or measure portions accurately, Banes recommends using the “plate method” as a way to control the amount you’re eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.
  • Watch less TV. In the National Weight Control Registry Survey, dieters who watched fewer than 10 hours of TV a week were more successful in maintaining weight loss than those who spent more time vegging out in front of the tube. And less TV time might have other benefits, too — an analysis from the Harvard School of Public Health found that too much TV can raise your risk for heart disease, diabetes, and death.
  • Eat breakfast. They call it the most important meal of the day for a reason. In the survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. It’s best to eat similar healthy choices regularly (think oatmeal, Greek yoghurt, and fresh fruit) and always start out with a good breakfast to avoid splurging or overeating on special occasions.

Now that you know the secrets to long-term weight-loss success, get started with your weight management program today!

  • Calories
  • Exercise
  • Weight Loss
  • Weight-Loss Surgery
  • these are the few tips discuced here for Ways to Maintain Healthy Weight, impliment in your day to day and enjoy your excellent health.

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Lose Weight Fast Without Dieting

Obesity is a lifestyle and metabolic syndrome, one of the biggest health problems in the world.

Obesity is associated with high blood pressure, elevated blood sugar and a poor blood lipid profile and mortality.

Obese people are at a much higher risk of heart disease and type 2 diabetes, compared to those whose weight is in a normal range. Enjoy better health. Control weight gain and loss to keep healthy, do Lose Weight Fast Without a Diet, mean no fasting, no empty stomach, no starvation, just food habit change.

Perception About Obesity:

There one perception of weight gain and obesity is induced by a lack of willpower. Obesity is largely a result of eating behaviour and a sedentary lifestyle.

Obesity is a genetic and metabolic disorder. Children of obese parents are much more likely to become obese than children of lean parents but this is not a thumb rule. There is a belief that Loses weight fast without dieting is next to impossible., we will make it a reality, here follow me…

Industrialized societies rapidly become obese when they start eating a typical Western diet. Their genes didn’t change, but the environment and the signals they sent to their genes did. Automation, transportation facility, eating out and availability of junk food, changed food habit are the few main causes for weight gain and accumulate fat to induce Obesity.


14 – Bad habits that cause weight gain:

1. Blackout: while viewing TV, anybody eats, he may not realize what or how much he had eaten.

2. Irregularity in sleeping, fewer hours of sleep, sleep loss affects the secretion of cortisone, a hormone that regulates appetite so such a person eats more than required food, which has high caloric value and thus sleeps loss increases fat storage in your body.

3. After-dinner treats. New trend after dinner have a piece of sweet, a cup of ice cream, coffee drink or cold drinks such as Coco-cola are adding extra calories, which leads a weight gain

4. Do not shop while you are in Hungary. You tempted to buying the first quick-fix item you see. Slow down. Eat a little something healthy. Plan before cutting for shopping, get a sandwich on your way to the grocery store, shop with a grocery list and stick to it.

5. Have healthy snacks such as a homemade sandwich, a few carrots, fresh fruit, a smoothie, or Plan ahead at your fingertips.

6. You’re at work, in the airport, anywhere, and hunger sets in. The Easiest thing is to grab what’s convenient — and too often, junk food wins. Better bets.

7. Drinking without thinking. Beer, alcohol, wine, soft drinks — they all go down easy. But the calories can really add up.

8. Skipping breakfast “That’s a big mistake because you’ve fasted overnight. Your body needs fuel, and your metabolism needs to be jump-started with food.” Best breakfast choices: whole-grain cereal with fresh fruit.

9. Portion distortion. We tend to eat everything served to us

10. Confusing “fat-free” with “calorie-free.” Those “healthy” cookies and other snacks aren’t really pure. “Calories are calories,”

11. Slathering sandwiches with mayo. Try using mustard or low-fat or fat-free mayonnaise for easy calorie savings. Layer lots of crunchy veggies into the sandwich for added flavour and extra nutrition

12. Try using mustard or low-fat or fat-free mayonnaise for easy calorie savings. Layer lots of crunchy veggies into the sandwich for added flavour and extra nutrition

13. Lack of sleep can take a toll on nearly every part of your life. Research links sleep deprivation to car accidents, relationship troubles, poor job performance, job-related injuries, memory problems, and mood disorders. Recent studies also suggest sleep disorders may contribute to heart disease, obesity, and diabetes.

14. The sleep varies from person to person, but general guidelines are:

12-15 hours for infants

11-14 hours for toddlers (ages 1-3)

10-13 hours for preschoolers (ages 3-5)

9-11 hours for school children (ages 6-13)

8-10 hours for teens (ages 14-17)

7-8 hours for adults


Health problems:

Mental health problems such as depression, anxiety and post-traumatic stress disorder can also cause insomnia. Unfortunately, some medications used to treat these conditions can also cause sleep problems.

If you think your medication is to blame to induced sleep, talk to your doctor about adjusting your treatment.

Some foods and drinks can be the stuff of nightmares. Avoid these 4-6 hours before bed:

Caffeine, including coffee, tea, and soda

Heavy or spicy foods

Alcohol (it helps some people fall asleep, but it can also make them wake up over and over again)late-night TV part of your routine? Sure, it’s entertaining, but it also keeps you awake and alert.

Playing video games and surfing the Internet can have the same effect. The National Sleep Foundation suggests that you remove televisions and computers from your bedroom, this can include a warm bath, a book, or relaxation techniques such as deep breathing. It’s also important to go to bed and wake up at the same time every day, even on the weekends. If you still have trouble sleeping, talk to your doctor.

When shopping, we could choose products with lower sodium content.

When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.

When, eating do not it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.


Excercise:

Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:

use the stairs instead of the elevator,

go for a walk during lunch breaks (and stretch in our offices in between)

make time for a family weekend activity

Paying attention to portion size will help us not to consume too many calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

Cooking the right amount makes it easier to not overeat.

Some reasonable serving sizes are 100 g of meat; one medium piece of fruit; half a cup of raw pasta.

Using smaller plates helps with smaller servings.

Packaged foods, with calorie values on the pack, could aid portion control.

If eating out, we could share a portion with a friend.


Conclusion: Lose weight fast without dieting:

1. If you intend to lose weight by consuming juices, make sure you have lemons in your refrigerator. Drinking lemon juice on an empty stomach in the morning helps your body to cleanse and detoxify, thus speeding up the weight loss process

2. If possible have a juice of bellow listed available vegetable/fruits or a mixer of it in place of your coffee or tea and skip breakfast. L Apple, lemon, carrot, beetroot, zinger, Bottle gourd, teammates and black salts

3. Cucumber and lemon juice with a pinch of black salt is thirst-quenching, refreshing, and cool beverage acts as a natural diuretic, removing toxins and fat cells from the body

4. Daily intake of celery juice with lemon and pinch of black salt can help you shed excess pounds from your body and decreases the overall caloric intake, subside you hungriness, thus reducing the weight.

5. Fresh carrot juice is an excellent source of dietary fibre hence promote higher levels of testosterone, which helps reduce body fat. Regular consumption of carrot juice not only helps you lose weight at a faster rate but also strengthens your body’s self-defence mechanism.

6. Cabbage is an extremely low-calorie vegetable and can keep you full for a long and high source of vitamin C and anthocyanin so reduce the risk of developing diabetes. Cabbage juice also controls cravings for sugary or salty foods.

7. Beetroot juice is a great addition to your weight loss diet. It contains no fat or cholesterol and is full of nutrients. Beet juice is a good source of both soluble and insoluble dietary fibre and helps proper bowel function

8. Bitter gourd juice is bitter so people would not like to consume. However, the antioxidants present in it completely detoxify your body, improve digestion, increase metabolism, promote weight loss, and prevent the accumulation of excess fat cells in the body

9. Wheatgrass juice is one of the best options available for detoxification. It helps in weight loss as it contains a large amount of potassium, which helps to burn calories effectively. The fibre content also helps in curbing hunger pangs

10. Aloe Vera juice gives an instant kick to your metabolism. Consuming it regularly will not only contribute to weight loss but also make your hair and skin healthy

11. Watermelon constitutes 90% water and is the perfect healthy juice for weight loss. Also, because of the abundance of electrolytes, vitamins, and minerals, it ensures that you lose weight without losing energy and experiencing weakness

12. Gooseberry juice is the best source for vitamin C, helps in increasing the metabolism rate of the body, thus reducing the accumulation of fat in the body

13. Pomegranate juice: it’s These small-sized grains are full of fibre, and they make you feel full. It is also rich in antioxidants as it boosts your immune system. This is really important for a healthy way to lose weight

14. Mangoes are loaded with nutrition is on the higher side of the calorie chart, drinking it once a week will do you more good than harm.

15. Pineapple: This sweet and delicious drink will provide your body with natural electrolytes, vitamins, minerals, and dietary fibre. It will strengthen your bones, help in digestion, improve your eyesight, and protect you from cold and flu.


Take Away Tips:

these are the tips to Lose Weight Fast Without Dieting, bt to change what to eat , what to drink and little excercise to get healthy

It is quite possible to Lose Weight Fast, Without Dieting, by following few of above Good Food habits.

1. Keep slow-walking daily for 20 -35 minute, this will raise you good cholesterol content.

2. Drink 8-10 glass warm water, to detox your body.

3. Reduces cook food, rice, cereals, add vegetable salad, cooked or boiled vegetables, low-fat milk, buttermilk.

Curd/yoghurt, to fill your dishes.

4. In a dish use half portion Fifty percents with vegetable salad, cooked vegetable, 20 % of a dish filled with cereals, milk, curd, meets, eggs etc and 30% will meet, fish, Avocado, Almonds.

5. A daily obese woman should consume 1000 -1200 kcal per day and Obese man should consume 1200-1600 kcal per day

I hope you enjoyed the content and if you have any question/ sugesstion about subjet and any of tip or want to leave your own personal comment/ review, please feel free to leave in below comment box.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10 ways to Prevent Obesity

Obesity:

Obesity often results in excessive calories’ intake than are burned by exercise and normal daily activities.
Obesity is a complex disorder involving an excessive amount of body fat. Obesity isn’t just a cosmetic concern.

The most common causes of obesity are overeating and physical inactivity. Ultimately, body weight is the result of genetics, metabolism, environment, behaviour, and culture.

Genetics.

A person is more likely to develop obesity if one or both parents are obese.

The excessive body fat increases the risk of serious health problems such as heart disease, diabetes and high blood pressure. The mainstay of treatment is lifestyle changes such as diet and exercise.

Types of body fat:

The visceral fat is the fat that is in the internal abdominal cavity, surrounding the vital organs in the trunk (abdominal) area.

The hypodermics are beneath dermis which is beneath the epidermis. It is used mainly for fat storage. A layer of tissue lies immediately below the dermis of vertebrate skin. It is often referred to as subcutaneous tissue.

Subcutaneous fat is normally harmless and may even protect against some diseases.

The body fat percentage of a human or other living being is the total mass of fat divided by total body mass, multiplied by 100; body fat includes essential body fat and storage body fat.

Essential body fat is necessary to maintain life and reproductive functions. Healthy body-fat percentage ranges based on your fitness level, follow these guidelines: Top athletes: 15 to 20% Fit women: 21 to 24% Healthy/acceptable: 25 to 32%

The factors weight gain, obesity and metabolic disease, many of which have nothing to do with willpower.

Body mass indexes are a parameter to gauge the body fat deposition in the body.

1. Genetics

Children of obese parents are much more likely to become obese than children of lean parents.

2. Engineered Junk Foods

These products are designed to be cheap, last long on the shelf and taste so incredibly good that they are hard to resist and they also promote overeating.

3. Food Addiction

Many sugar-sweetened, high-fat junk foods stimulate the reward centres in your brain. Junk foods can cause addiction in susceptible individuals. These people lose control over their eating behaviour.

Addiction is a complex issue that can be very difficult to overcome. When you become addicted to something, you lose your freedom of choice and the biochemistry in your brain starts calling the shots for you.

4. Aggressive Marketing

Junk food producers are very aggressive marketers. Their tactics can get unethical at times and they sometimes try to market very unhealthy products as healthy foods. These companies also make misleading claims.

What’s worse, they target their marketing specifically towards children.

In today’s world, children are becoming obese, diabetic and addicted to junk foods long before they’re old enough to make informed decisions about these things.

5. Insulin

Insulin is a very important hormone that regulates energy storage, among other things. One of its functions is to tell fat cells to store fat and to hold on to the fat they already carry.

The Western diet promotes insulin resistance in many overweight and obese individuals. This elevates insulin levels all over the body, causing energy to get stored in fat cells instead of being available for use.

While insulin’s role in obesity is controversial, several studies suggest that high insulin levels have a causal role in the development of obesity

6. Certain Medications

Many pharmaceutical drugs can cause weight gain as a side effect.

For example, antidepressants have been linked to modest weight gain over time.

Other examples include diabetes medication and antipsychotics.

These drugs don’t decrease your willpower. They alter the function of your body and brain, reducing the metabolic rate or increasing appetite

7. Leptin Resistance

Leptin is another hormone that plays an important role in obesity. It is produced by fat cells and its blood levels increase with higher fat mass. For this reason, leptin levels are especially high in people with obesity.

In healthy people, high leptin levels are linked to reduced appetite. When working properly, it should tell your brain how high your fat stores are.

This condition is called leptin resistance and is believed to be a leading factor in the pathogenesis of obesity.

8. Food Availability

Junk food is available everywhere now. Shops display tempting foods where they are most likely to gain your attention.

Another problem is that junk food is often cheaper than healthy, whole foods, especially in America.

Some people, especially in poorer neighbourhoods, don’t even have the option of purchasing real foods, like fresh fruit and vegetables.

Convenience stores in these areas only sell sodas, candy and processed packaged junk foods.

9.Sugar

Added sugar changes the hormones and biochemistry of your body when consumed in excess. This, in turn, contributes to weight gain.

Added sugar is half glucose, half fructose. People get glucose from a variety of foods, including starches, but the majority of fructose comes from added sugar. Excess fructose intake may cause insulin resistance and elevated insulin levels. It also doesn’t promote satiety in the same way glucose does

For all these reasons, sugar contributes to increased energy storage and, ultimately, obesity.

Weight Control and Obesity Prevention

The following are the essentials factors:

1-Dieting :

Very low caloric/energy density diets (<800 kcal/day) resulted in the greatest weight loss, ∼15–25% of initial weight, over a short period, in those who completed the programme.2,3 However, the authors noted that these programmes were associated with a high financial cost, high attrition rates and high odds of regaining 50% or more of the lost weight over 12–24 months of follow-up. A moderate weight loss (up to 3% of original weight) over 2 years of follow-up, trials of self-help programmes and programmes available over the internet do not suggest benefits in terms of weight loss or other outcomes.

In the long-term, only low-fat diets have been found to be beneficial, with a pooled weight loss of −3.55kg (95% CI −4.54 to −2.55kg) at 36 months compared with control groups. There were also long-term beneficial effects on dyslipidaemia and blood pressure for low-fat diets in obese individuals.

2-Pharmacological treatment

Two anti-obesity drugs—Orlistat and Sibutramine—have been widely assessed in a number of randomized controlled trials.

Orlistat, a pancreatic lipase inhibitor that reduces the absorption of dietary fat, is effective both in the short-term and long-term at reducing weight, particularly when combined with dietary and exercise interventions.

The combination of orlistat and physical activity advice has been found to have long-term (18–24 months) beneficial effects on dyslipidaemia and hypertension, Orlistat is associated with a higher incidence of gastrointestinal adverse events, which have in some trials resulted in poor compliance.

Further, there is some evidence that the effect of Orlistat, in terms of weight loss and improvements in cardiovascular disease risk factors, is weaker for obese individuals who are also diabetic than for non-diabetic obese individuals.

Sibutramine is a centrally acting serotonin–Norepinephrine reuptake inhibitor that enhances satiety and promotes energy expenditure. Short-term trials and one trial over 2 years of follow-up demonstrate sustained effects on weight loss.

Beneficial effects of Sibutramine on triglyceride, high-density lipoprotein cholesterol, and glycaemic control have also been reported, but there is no direct evidence that Sibutramine reduces obesity-associated morbidity and mortality.

As its Norepinephrine effect, it has been anticipated that Sibutramine could increase blood pressure. This hypothesis is supported by some, though not all trials.

Nevertheless, it is not recommended for use in obese individuals with hypertension, which, given the concordance between obesity and hypertension, somewhat limits its usefulness.

Many new pharmacological approaches are under investigation. These include gut hormones: such as cholecystokinin that normally signal satiety,

other centrally acting serotonin agents, the anticonvulsant medications topiramate and zonisamide, cannabinoid receptor antagonists, and drugs that act on other peptide neurotransmitters.

The first randomized controlled trial (n = 1507) in humans of a selective cannabinoid-1 receptor antagonist (rimonabant) was recently published.10 It found a marked reduction in weight and waist circumference and improvements in high-density lipoprotein cholesterol, triglycerides, insulin resistance, and the prevalence of the metabolic syndrome at 1 year of follow-up when rimonabant was given at a dose of 20 mg per day, but much weaker effects on weight reduction of a 5 mg dose and no effects on metabolic syndrome components at this lower dose.

Despite the marked weight loss with the higher dose, there was no effect on blood pressure, total cholesterol, or low-density lipoprotein cholesterol. Further, there is evidence from animal studies that low dose cannabinoid therapy reduces the progression of atherosclerosis, and it has, therefore, been suggested that blocking cannabinoid receptors might actually increase the risk of atherosclerosis.

There is biological evidence that blocking cannabinoid receptors might result in demyelination and one participant treated with rimonabant in this trial developed multiple sclerosis.

Diet programs may produce weight loss over the short term, but maintaining this weight loss is frequently difficult and often requires making exercise and a lower calorie diet a permanent part of an individual’s lifestyle. Success rates of long-term weight loss maintenance with lifestyle changes are low, ranging from 2 to 20%. Dietary and lifestyle changes are effective in limiting excessive weight gain in pregnancy and improve outcomes for both the mother and the child. The National Institutes of Health recommend a weight loss goal of 5% to 10% of the person’s current weight over six months

3.Surgery.

Ideally, any treatment for obesity should assess long-term impacts on obesity-associated cardiovascular risk factors, such as hypertension, dyslipidaemia, and insulin resistance, as well as disease outcomes such as cardiovascular disease, diabetes, and osteoporosis. However, to date, few studies of any intervention have been sufficiently powered and sufficiently long-term to go beyond the assessment of weight loss itself.

4-Physical exercise

The evidence suggests that regular exercise can be an important factor in the development of sustained negative energy balance conditions provided the volume of activity is high. This implies a program of low to moderate-intensity exercise performed on an almost daily basis for at least one hour per session. To induce significant weight and fat losses and to treat overweight and obese patients, compliance with the program for several years becomes a necessity. Exercise increases lipid substrate oxidation and may favour carbohydrate intake for the same amount of energy intake. The acute effects of exercise on resting metabolic rate are well documented, but the long-term influences of exercise training seem to be small and are rapidly suppressed with the cessation of training. The obese benefits also from a regular exercise regimen in terms of improved insulin sensitivity, lipid and lipoprotein profile, and blood pressure, as well as reduced risk of death. Regular exercise, such as walking, is a healthy course of action for overweight or obese patients

The most effective treatment for obesity is bariatric surgery. Surgery for severe obesity is associated with long-term weight loss and decreased overall mortality. One study found a weight loss of between 14% and 25% (depending on the type of procedure performed) at 10 years, and a 29% reduction in all-cause mortality when compared to standard weight loss measures.

I hope you enjoyed the content and if you have any question/ sugesstion about subjet and any of tip or want to leave your own personal comment/ review, please feel free to leave in below comment box.