Weight-Loss info
Losing or maintaining a healthy weight is important to all of us. Not only does it make you look better but it also helps your body with blood pressure, mobility, heart disease, joint pain, mood, sleep and a higher self-esteem.
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Can You Eat Carbs for Weight Loss?
Many people believe that eating carbs can make you gain weight. It’s true that eating too many carbs can cause weight gain, however carbs are necessary for brain function, building muscles, and energy. Complex carbs like vegetables, beans, potatoes and whole grains are better than simple carbs like white bread, pastries, pastas, sugary soft drinks, pizza and fast foods.
How Many Carbs to Eat Per Day: The Cleveland Clinic recommends 100-150 grams of carbs per day for weight loss. If you eat less than 100 grams per day, you may lose weight faster, but it may not be sustainable long-term and it could cause fatigue and less weight loss.
This Carb Calculator determines the recommended daily carbohydrate intake for your age, height, and weight, whether you want to lose, maintain or gain weight. Another easy way to balance your carb intake is to fill a 9” plate 1/2 with vegetables, 1/4 with protein and 1/4 with carbs.
The best way to track your carbs (or any nutrient) is to log them on a weight-loss app. I use myfitnesspal which gives me all the nutrient amounts for calories, carbs, fat, protein, sodium, sugar, cholesterol and more each day.
Timing of Eating Carbs: According to Healthline, the best time to eat and burn carbs is in the morning or earlier in the day to lose weight and improve blood sugar levels. However, eating only simple carbs for breakfast (such as bagels, jumbo muffins, sugary cereals), can increase hunger since they rapidly break down into sugar and cause insulin levels to rise and plummet.
Eating some protein with your carbs will make you less hungry before the next meal. Here are some balanced breakfast ideas to try. In general, the following are good carbs to add to your protein/carb breakfast: berries, 1/2 banana, apple, orange, oatmeal (without sugar), low-sugar granola, whole grain cereal or whole grain toast.
If you eat simple carbs, it is best to eat those foods approximately an hour before or after a workout for quick energy or to restore glycogen.
In summary, to lose weight on a low-carb diet, you will need to keep carbohydrates low, protein moderate, fat high, avoid snacking, and exercise regularly.
Many people believe that eating carbs can make you gain weight. It’s true that eating too many carbs can cause weight gain, however carbs are necessary for brain function, building muscles, and energy. Complex carbs like vegetables, beans, potatoes and whole grains are better than simple carbs like white bread, pastries, pastas, sugary soft drinks, pizza and fast foods.
How Many Carbs to Eat Per Day: The Cleveland Clinic recommends 100-150 grams of carbs per day for weight loss. If you eat less than 100 grams per day, you may lose weight faster, but it may not be sustainable long-term and it could cause fatigue and less weight loss.
This Carb Calculator determines the recommended daily carbohydrate intake for your age, height, and weight, whether you want to lose, maintain or gain weight. Another easy way to balance your carb intake is to fill a 9” plate 1/2 with vegetables, 1/4 with protein and 1/4 with carbs.
The best way to track your carbs (or any nutrient) is to log them on a weight-loss app. I use myfitnesspal which gives me all the nutrient amounts for calories, carbs, fat, protein, sodium, sugar, cholesterol and more each day.
Timing of Eating Carbs: According to Healthline, the best time to eat and burn carbs is in the morning or earlier in the day to lose weight and improve blood sugar levels. However, eating only simple carbs for breakfast (such as bagels, jumbo muffins, sugary cereals), can increase hunger since they rapidly break down into sugar and cause insulin levels to rise and plummet.
Eating some protein with your carbs will make you less hungry before the next meal. Here are some balanced breakfast ideas to try. In general, the following are good carbs to add to your protein/carb breakfast: berries, 1/2 banana, apple, orange, oatmeal (without sugar), low-sugar granola, whole grain cereal or whole grain toast.
If you eat simple carbs, it is best to eat those foods approximately an hour before or after a workout for quick energy or to restore glycogen.
In summary, to lose weight on a low-carb diet, you will need to keep carbohydrates low, protein moderate, fat high, avoid snacking, and exercise regularly.
Fermented Foods for Weight Loss
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According to the National Library of Medicine, regular consumption of fermented foods are associated with weight loss, improved digestion, enhanced immunity and other health benefits.
Seven fermented foods that can be added to your diet are yogurt, kefir, sauerkraut, kombucha, tempeh, kimchi, and miso.
Common food sources of prebiotics (food to feed the probiotic bacteria) include onions, garlic, bananas, peas, lentils, and oats. There is no guarantee, however, of how many live cultures or bacterial strains are included in any type of food so adding a pre- or pro-biotic supplement may be recommended by your physician.
You can make your own fermented foods by finding recipes on the Internet or purchasing a book, such as this one that includes 70 recipes for sauerkraut, kombucha, and kimchi. You can also search on Pinterest for ideas. For example, if you want to include sauerkraut in your recipes, check out this link.
Which is Better - Counting Calories or Counting Carbs?
Is it healthy to substitute a meal for a protein shake and can it help weight-loss?
Yes, if you drink a protein shake for breakfast and eat two other nutritious meals, it may help in reducing calories. Menshealth.com recommends consuming a protein shake that has 30 grams of protein and 5 grams of fiber to feel full until the next real meal. They also offer many protein drink recipes. One you may want to try is the following:
In a blender, combine 12 oz water (or milk, or yogurt) 2 scoops vanilla flavored protein powder, 1 apple (cored and sliced into wedges), 1 cup of spinach, 1 Tbsp of almonds, 1 Tbsp ground flax, 1 Tbsp sesame seeds, and cinnamon to taste. Blend, adding ice, if you want, until you achieve your desired consistency.
Pat’s Comments: A protein shake that I drink which keeps me satisfied in the morning until lunch is Nutiva Organic Plant Protein (Chocolate). It tastes good but more importantly it doesn’t include any artificial sweeteners (not even Stevia), it has 22 grams of protein 1 billion probiotics, 1 gram sugar, 0 cholesterol, and 2 grams of fat. I add 1 Tbsp of flaxseed meal or chia powder, which are thickeners, for added fiber. A scoop of this protein powder in 8 ounces of almond milk, with some crushed ice, is delicious and helps me control my calories during the day while adding to the protein in my diet.
Healthy Holiday Eating
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Whether it is Christmas, Thanksgiving or New Years Day, many of us have to deal with holiday eating so that we don't gain too much weight. Here are some tips that might be helpful when we get together with friends and family for our yearly feasts.
- Don’t wear loose comfy clothes to a holiday dinner. Regular clothes will let you know when you’ve eaten enough.
- Bring a delicious low-cal dish or fruit salad to the holiday get-together that you love and can eat.
- Before dinner, munch on vegetables – the fiber will fill you up so you will eat less at the meal.
- Drink 20 ounces of water 20 minutes before the meal. Staying hydrated will reduce cravings and calories when you eat.
- Sip on your drinks so they last through dinner.
- Check over the buffet or table food choices and pick only the things you truly want.
- Choose lean proteins like turkey without skin, fish and pork since they will fill you up.
- Use a smaller plate if one is available.
- If using a regular plate, make sure that each selection of food isn’t touching each other, which will result in less food eaten.
- When you are finished with one plate of food before taking more food, ask yourself “Am I really still hungry?”
- Select small portions (or even one bite) of the desserts you love that are only available during the holidays.
- After the main meal, sit away from the snacks so they aren’t easily available for snacking.
- Exercise or take a walk after dinner to keep your metabolism working which will burn calories.
- If you take home leftovers, immediately cut up, portion, and freeze the food.
- The next day, eat a healthy protein rich breakfast even if you overate the day before. Otherwise, you may spend the rest of the day overeating.
Age-Related Weight Gain
As we age, our weight can go up gradually without us even realizing it. There are many reasons for this weight gain. Some of those reasons are listed below with some suggestions that may help this vicious cycle.
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Our metabolism slows down.
- We lose muscle mass that burn off more calories. The loss of lean tissue and fat gain generally happens after the age of 30 according to the U.S. National Library of Medicine. This fat accumulates around the belly.
- Many older adults move less and burn less calories. It’s recommended to include moderate aerobic activity, like walking, for at least 150 minutes every week.
- Hormonal Changes. Testosterone drops and so does muscle mass, resulting in fat gain and estrogen decreases causing the body to hold on to fat, especially in the belly.
- Sleep at least 7-9 hours per night. Sleep deprivation causes insulin-resistant hunger leading to overeating.
- Keep track of your calories and make every food selection count. There are many free calorie counting programs that you can use. https://www.healthline.com/nutrition/5-best-calorie-counters
- Choose sensible snacks like nuts compared to chips. A study by BMJ Nutrition, Prevention & Health found that by consuming about one-half ounces of any type of nuts per day is linked to less weight gain over time.
- Reduce Stress since it is harder to recover from stress as we age. This causes cortisol to increase and abdominal body fat. Try meditation or other activities to reduce stress.
- Start Strength training. You will build muscles which will burn more calories. Work out different muscle groups using dumbbells or resistance cords with sets of 8-12 repetitions at least twice a week. Squats, push-ups and pull-ups using your body weight are also great exercises that can be included in your strength training program.
Symptoms of Obesity
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- Sleep Problems - trouble falling asleep, sleep apnea, snoring and daytime drowsiness
- Joint and back pain
- Increased sweating and intolerance to heat
- Skin Problems: Infections in skin folds that may cause rashes, scaling, itching, and swelling. Some of these infections include intertrigo, yeast dermatitis, and dark discoloration in body folds and creases called acanthosis nigricans.
- Depression
- Shortness of breath
- Stretch marks
Body Mass Index (BMI) greater than 30 kg/m2.
Waist circumference greater than 37 inches in men and 34 1/2 inches in women.
High blood pressure over 140/90 mmHg
Reduced sex drive
High cholesterol
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- How to get back on track after eating a big meal?
- If it’s Thanksgiving, select your foods wisely – only take small portions of the foods you really like.
- Forgive yourself. A big meal may only set you back 1-2 days. Eat low-calorie and smaller meals the rest of the week containing lean meats and whole grains. Eating asparagus or pineapple may help flatten that bloated stomach.
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- Drink water – a large glass before bed and a few glasses of water in the morning. This will flush out salt in your system. If you keep your sodium between 1200-1500 mg per day for at least a week that will help you debloat. Go for a walk after dinner: Get your body moving as soon as you can. This will help your digestion along and fight constipation.
- Walk 30 minutes as soon as possible to deliver oxygen to the digestive tract and fight constipation.
- Sleep 7-9 hours – the more you sleep, the more restrained you will be to eat less the next day.
- Breakfast and meals throughout the next day should be a mix of protein, carbs and fat, e.g., 2 eggs or whites, topped with ¼ avocado and 1 cup fruit. The insulin spike you may experience from the day before will be calmed down so that you won’t have the urge to eat more sugary foods.
- To relieve bloating, gas, and constipation, drink a cup of lemon water first thing in the morning on an empty stomach. Lemon contains minerals that promote healthy digestion, alleviate heartburn, and stimulate healthy bowel function by reducing bloat and stimulating bowel movements.
- Eat easily digested foods for the next two days. Stay away from gluten, dairy products, coffee, refined sugar, carbonated beverages and acidic foods like fruit juice, pasta, alcohol, fatty meats and chocolate. Eat alkaline foods like fruits, vegetables, green tea, almonds, lentils and avocados. Those alkaline foods won’t cause acid reflux and will add fiber to your diet, improve satiety and decrease cravings. A high protein shake containing vegetables with very little sugar may be a good choice for one of your meals.
- If you are hungry and want a snack, have one – don’t deprived yourself but eat something healthy like Greek yogurt with berries, organic turkey slices with avocado or a couple eggs with some fruit.
- Don’t weigh yourself the day after the big meal. The number will be higher due to the weight of the food and the water retention caused by salt. Wait a couple days before weighing yourself again.
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If you would like to find out the statistics of different areas of your health, try out one of these fitness health calculators from calculator.net:
BMI Calculator
Calorie Calculator
Body Fat Calculator
BMR Calculator
Ideal Weight Calculator
Weight Watcher Points Calculator
Lean Body Mass Calculator
Calories Burned Calculator
Carbohydrate Calculator
Protein Calculator
Fat Intake Calculator
BMI Calculator
Calorie Calculator
Body Fat Calculator
BMR Calculator
Ideal Weight Calculator
Weight Watcher Points Calculator
Lean Body Mass Calculator
Calories Burned Calculator
Carbohydrate Calculator
Protein Calculator
Fat Intake Calculator
The following weight-loss foods will help you reach your goal. The more the better since then there will be less unhealthy foods to include in your day to sabotage your weight loss.
Lean Protein, such as chicken, turkey, grass-fed lean beef, legumes, beans, lentils and other plant based proteins are all great additions. According to the Mayo Clinic a person should have approximately 50–175 grams of protein a day. This Protein Calculator will give you more specifics on the amount of protein you need per day based on your age, height and weight.
Eggs are very nutritious with minerals like like phosphorus, calcium and potassium and they are also a complete protein.
Vegetables like like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins, while dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. Celery and jicama are great low-calorie options for snacking.
Avocados are high in fiber and are a healthy fat, which decreases hunger, even though they are high in calories. Having half an avocado a day can be a fine addition to your diet.
Apples are high in fiber and antioxidants and have anti-inflammatory properties, as well as phytochemicals and vitamin C.
Berries are high in fiber, antioxidants and vitamin C.
Green Grapes: Studies have shown that resveratrol can help your body metabolize fatty acids, increase your energy level, and improve your overall metabolism, all of which can help with weight loss. Grapes have a low glycemic index so they don't raise your blood sugar too quickly. Because of that, they are a good choice for diabetics. The polyphenols in purple grapes have polyphenols and are good for preventing type 2 diabetes.
Nuts and Seeds are a good source of fiber, protein and healthy fat which decreases hunger. They are higher in calories than some other foods so it is suggested to eat approximately one ounce or 1/4 cup per day.
Salmon is high in protein and omega-3 fatty acids, which may help people feel satisfied and fuller longer than other proteins like eggs and beef. So if you tend to snack during the afternoon, eat salmon at lunch or if you tend to snack before bed at night, eat salmon for dinner.
Shrimp also promotes increased feelings of satiety and creates a hormone that signals to your stomach that you’re satisfied. Shrimp and other shellfish also contain zinc and selenium for increased immunity and energy. However, if you have a tendency to suffer from gout, eating too much of shrimp or shellfish could raise uric acid levels and make gout symptoms worse.
Raw Oats have resistant starch that resists digestion, which is very weight loss-friendly. They make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection. A great way to add raw oats to your diet is in a smoothie - it makes it healthier and thicker.
Sauerkraut is a prebiotic and probiotic food. It adds good bacteria to your GI tract and is high in fiber, which helps to control appetite and regulate blood glucose levels.
Legumes promote satiety and gut health. They make you feel fuller longer and contain nutrients that nourish the bacteria in your gut.
Chia Seeds have a lot of fiber that can help you feel full since they expand in water serving as a natural appetite suppressant. Studies have shown that chia seeds consumption reduces belly fat and contains tryptophan, which supports stable sleep. However, the Harvard School of Public Health advises only to eat chia seeds that have been soaked in liquid or served with a moist food, such as oatmeal or yogurt. Otherwise they could cause a blockage in the esophagus as they expand.
Water is a natural appetite suppressant as it takes up space in the stomach, leading to a feeling of fullness. It also temporarily increases your metabolic rate which will burn more belly fat. If you ever feel hungry, just drink a large glass of water or drink water before meals.
Does Resistant Starch Help You Lose Weight? If you eat 30 grams (1 ounce or 1/4 cup) of resistant starch a day, which includes oats, beans, brown rice, bread. pasta, potatoes and one green banana for 6 weeks, your hunger will decrease thus reducing mindless snacking and aiding with weight loss. 09/02/22
Are You Losing Fat or Just Losing Weight?
Did you know… That two people can have the same height and weight, but very different percentages of body fat?
Did you know… That as we age, we tend to gain fat around our organs (“visceral fat”) that can’t be detected by measuring “skin folds” or even with a scale?
Did you know… That chances are that if you are losing weight, you will lose muscle as well as fat?"
Want to determine how to measure your body fat? Check out this site to find out.
Are You Losing Fat or Just Losing Weight?
Did you know… That two people can have the same height and weight, but very different percentages of body fat?
Did you know… That as we age, we tend to gain fat around our organs (“visceral fat”) that can’t be detected by measuring “skin folds” or even with a scale?
Did you know… That chances are that if you are losing weight, you will lose muscle as well as fat?"
Want to determine how to measure your body fat? Check out this site to find out.
Does Chia Seeds or Powder Reduce Belly Fat? Since chia seeds contain fiber, according to some studies, it helps regulate bowel movements, removing toxins in the intestines and helps in losing visceral fat found in belly fat.
How to Get Rid of Abdominal Visceral Fat: The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back.
Does Age Affect Weight Loss? An obesity program conducted by a hospital in the United Kingdom found that age does not determine weight loss depending on age. Weight loss is especially important for older adults to stave off many age-related illnesses.
How to Get Rid of Abdominal Visceral Fat: The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back.
Does Age Affect Weight Loss? An obesity program conducted by a hospital in the United Kingdom found that age does not determine weight loss depending on age. Weight loss is especially important for older adults to stave off many age-related illnesses.
Does glucose level affect weight gain?
When there is an excess of insulin and blood sugar in the blood stream, the body tries to store that sugar in the liver and muscles. However, when those storage areas are full, the body starts to store the extra sugar as fat which results in weight gain.
Factors Affecting Weight Gain: There are many reasons why people may have difficulty in losing weight. These factors are family history, genetics, race or ethnicity, age, sex, eating, physical activity, where you live, family and sleep habits. Read more about these factors here.
Flat Tummy Water: Drinking water is known to help in weight loss. However, there is another alternative to drinking plain water - it is called Flat Tummy Water that you can drink before meals and is reported to help trim the waistline. It includes all natural ingredients and detoxes the system, however, there are a few minor side effects that should be noted. If you are interested in trying the recipe, here it is:
Flat Tummy Ingredients: Water keeps the body hydrated and flushes out toxins. which improves liver and kidney function. Ginger: A great anti-inflammatory rich in vitamin C that detoxifies the liver, and boosts metabolism so that you can burn fat at a faster rate. Cucumber: Fights heat inside and out and high in water content and dietary fiber. Lemon: Helps rehydrate the system and promotes digestion which helps the flow of waste out of the body. Mint: Adds a sugary taste to the water without adding real sugar, and it helps in breaking down dietary fats and relaxes cramped stomach muscles.
Should you eat the foods in a meal in a certain order?
According to Weill Cornell Medical College, a study they conducted found that obese patients with type 2 diabetics who ate protein and vegetables first followed by eating carbohydrates 15 minutes later had lower post-meal blood sugar and insulin levels.
Is drinking a protein shake for breakfast helpful in losing weight?
A protein shake for breakfast is a great way to start the day since it has less calories than other breakfast foods and a good amount of protein. Whey protein builds muscles and is rapidly absorbed into your system. If you are on a plant-based diet, however, you might want to select a pea protein shake or another plant protein shake such as Nutiva Organic Plant Protein Superfood Smoothie (avoid artificial sweeteners). A serving of plant protein should have less than 5 grams of regular sugar in the ingredients and a minimum of 15 grams of protein per 100 calories. If a protein smoothie is consumed at night before bed, it can help promote weight loss, stimulate and preserve muscle mass.
Spot Reduction of Fat: Sources claim that you cannot reduce fat in certain areas based on exercise.. When you lose weight it comes off from your entire body. However, there are certain areas that lose fat first. You will lose hard fat that surround your organs like the liver and kidneys, followed by waist and thigh fat.
Teas for Weight Loss:
Tea alone will not make you lose weight but by including 1-2 cups a day of one these teas into your daily diet, it may make a difference. However, be aware that all of the following teas, other than Hibiscus, are caffeinated.
Teas for Weight Loss:
Tea alone will not make you lose weight but by including 1-2 cups a day of one these teas into your daily diet, it may make a difference. However, be aware that all of the following teas, other than Hibiscus, are caffeinated.
- Matcha Green Tea: Drinking matcha green tea every day can result in a noticeable mood boost, optimized all-day energy and potential benefits like weight,loss, heart health, lower blood pressure, metabolism balance, and even cancer-fighting properties. Matcha Green Tea has less caffeine than coffee, but more than regular green tea. Matcha, however, has more EGCG than regular green tea which reduces inflammation and aids in weight loss.
- Other Weight-Loss Teas: The following teas are also known for weight-loss: Black Tea, Oolong Tea, White Tea and Hibiscus Tea. 07/04/22
What Causes Weight Fluctuations from Day to Day? Even when you eat healthy foods and do not overeat, the scale can increase the next day due to salt intake and carbohydrates - for every gram of carb, there are 3 grams of water retained.
Can Potatoes Help You Lose Weight? White Potatoes, as well as Sweet Potatoes, are high in fiber as well as resistant starch which keeps you full longer preventing overeating. However, if you see green areas on your white potato, don't eat it since it's beginning to produce solanine, a toxin that if consumed can be dangerous for humans and could cause paralyses, convulsions, breathing problems, coma and even death.