How to lose pregnancy weight?

We got the following question from a reader: How can I lose my post pregnancy weight? I gained 50 lbs during pregnancy and gone through a miscarriage. I want to lose my tummy fat but not my girls and need some tips to stay motivated.

Firstly with a pregnancy is natural to put on weight and some of it to be extra fat. Extra fat stored can be up to 2kg in a full term pregnancy (without overeating). The body stores the extra fat to make sure that there is adequate energy for the mother and the fetus. Due to the hormonal changes which take place and all the processes of a pregnancy there would be changes in your breasts and rest of your body such as water retention. Going through a miscarriage can be hard both emotionally and physically. I don’t know how long ago you had the miscarriage but if it was recent you will find that your body is still recuperating and recovering from it.

You mention that you would like to lose weight from your tummy but not from your ‘girls’. In very simple words breasts consist of glands, fibrous tissue and fat. Weight pregnancy and hormonal changes are amongst factors which influence their size. An increase in the size of your ‘girls’ could be a combination of those factors. With losing weight you will lose fat tissue from your girls, unfortunately there is not a way by which you can stop fat from being lost from a specific place. However, as some of the changes may be due to hormonal changes that have taken place in your body due to pregnancy and miscarriage, it may mean that they may keep to a larger size. There are some exercises you can do to condition the ‘chest’ muscles which can slightly give the impression of fuller breasts and also help to keep the ‘girls’ from going south. Moreover, some studies do suggest that the belly area is usually the first place to lose the fat.

Secondly, I would recommend you deal with ‘emotional eating’ as part of your attempt to lose weight. By following just a weight loss diet you may lose weight, but unless you tackle the root of your weight gain or you’re eating behavior, the cycle will keep on happening.

My first suggestion is to allow yourself to heal and recover from the miscarriage both emotionally and physically. Counseling or going in a support group can help to deal with the loss and the emotions of a miscarriage. You may have done this already, or you may have been offered the support you needed to get through the situation. As I am not aware if you have I am including it in my suggestions.

In terms of Weight loss Motivation

This is probably the point in which most people struggle. Regardless to what some diets may promise weight loss does not happen in the speed of light and is not easy. Understandably a lot of people get bored of monotonous diets, may not see radical results fast or lose momentum all together. What can you do?

1. Be realistic and prepared. Even if you starve yourself in the 1^st week you may lose some fat but it will mostly be water, glycogen (sugar store) and some protein. Also if you starve yourself your metabolism will slow down and your weight loss will decrease. Set you weight loss goals in a realistic level. In the 1^st week you may see some results but they may not be huge and you haven’t lost a great deal of fat. The body takes around 2 weeks to adapt fully to changes. Aim for 0.5 – 1kg max of weight loss per week.

If you start a weight loss plan expecting fast miracles or setting your targets too high you will be setting up yourself to fail.

2. Be positive. Start a weight loss plan thinking that you can do this. If you are starting thinking that I cannot keep my motivation and I will struggle then you will struggle as you have set your mind on that tune already.

3. Do you really want to lose weight and why? Have a long thought and debate with yourself if you really want to lose weight and the reasons why. Right those reasons down in a piece of paper. When in doubt read what you written to remind yourself why you are doing it. It will help you be strict with yourself as well.

4. Keep your diet varied. Don’t deprive yourself or go hungry. You can still have a treat or have interesting meals and lose weight. Some specific diets do offer variability. You could use ideas from such diets in terms of menus or as a basis. Such diets are the 17 day diet and the Dukan diet (see also quick weight loss diets). I would not recommend following a very low carbohydrate diet and very high protein at the level these diets recommend. However, they do consist of different phases and in some ways breaking a weight loss plan in small chunks can help with boredom and luck of motivation. You can take the principles and some menu ideas from the diets and adapt it according to what suits you.

See also: Weight loss motivation

In terms of Diet and Exercise

Aim for a higher protein – lower carb diet. An example of such diet is the zone diet or a modified Mediterranean diet. I find the ‘New high protein diet’ book by Dr Charles Clark and Maureen Clark quite good. It has a number of recipes and lists of foods for meals which you can choose from. If you are not a person to follow an organized diet to the letter the book can be quite useful. I got this book in the UK and it is fairly cheap but you should be able to find it through the internet if in a different country. This is a suggestion, as there are a number of high protein recipe books or recipe sites in the internet from which you can pick up meal ideas.

The principles I usually suggest are:

1. Have a protein breakfast it will make you feel full for longer. If you can delay it as well by 30min can help in increasing fat burning. Examples of protein breakfasts: Scrambled eggs, bacon (not fried grilled) a slice of bread or cheese 2 crackers and avocado. Tuna with a bit of olive oil and lemon (or any seasoning you like but not mayonnaise/ketchup and avoid vegetable oils). It may sound like a lot of food but you will be surprised how much sugar and how many calories are hidden in a bowl of cereal. Plus with having carbs for breakfast you can get craving for sugar mid-day and so have snacks.

2. In general avoid takeaways, junk food, deep fried food and refined carbs (i.e. white bread, pasta, pastries sugars, and sweets), fizzy drinks and sugary hot drinks such as milky coffees and hot chocolates. In addition, avoid ready meals, margarine and hydrogenated oils such as vegetable oils and processed foods as they contain trans fats. Trans fat are not only fattening but also are harmful to health.

3. You can choose healthy snacks such as fruit, vegetable sticks, and dry fruit and nut instead of snack bars, crisps, cakes energy bars etc.

4. Eat loads of vegetables and salads with your meals. Example: instead of having a steak with potatoes/chips, have a steak with a nice sauce and salad + 1 slice of bread. This way you can reduce the calories you are eating, don’t feel hungry and is healthier. In terms of carbohydrate rich meals, if you can avoid them for majority of time do. If not then replace refined carbs with complex such as white pasta with whole meal, reduce the portion you are having and add vegetables or salad. Example: Instead of a big plate of pasta bolognaise with cheese, have 1/3 of a plate of whole meal pasta with bolognaise sauce and a big salad or vegetables with a bit of olive oil and seasoning/vinigraite.

5. Don’t skip meals. I would not recommend too many small meals through the day but also I would not recommend skipping meals either. Having 3 meals a day is a good place to be.

6. Reduce your calorie intake. Is not only what you eat but also how much you eat. In order to lose weight you must have energy deficiency. In simple words you should spend more calories than those you consume. This can happen by either reducing your calorie intake or increasing your calorie expenditure (for example with exercise) or both together. Women in average require around 1500 – 2000 calories. Reducing your calorie to around 1200 – 1500 should be within a healthy range. Calorie requirement and calorie expenditure does depend on physical activity, age, built among other factors, therefore do account for any physical activity etc. you may be doing when lowering your calories.

7. Exercises. Exercise does increase weight loss but also is good for health. As I mentioned earlier you could do a few chest exercises to boost your girls. Having an allover body workout for an hour a day, 5 days a week is always best, but is better to do the amount of exercise you feel happy with and suits your lifestyle. If all you want or can fit in your day is 20 min then that is better than none at all. If you don’t like doing standard exercises then you can do simple things such as walking instead of taking a bus, use the stairs instead of a lift, clean the house vigorously, go for a cycle, a run or a swim.

An idea is to join a class or an activity group. A group may provide you with the motivation to carry on with exercising and weight loss especially if you are achieving something new through the group. For example if you joined a swimming lessons group you could remain motivated in participating in the group by learning how to swim. What has been quite popular in recent years is pole dancing as part of exercising. Pole dancing can be very demanding for the body therefore you should be choosing a class which is appropriate for your own level and also exercise within your own abilities to avoid injuries. A class like that could be fun you can socialize and gain new skills and exercise at the same time. These are just examples as you should choose according to your personal likes and needs.

Before you take on any exercise or diet you should consult a medical professional especially if there are pre-existing health complaints.

The best way to keep the weight off for long term is to make these changes permanently. If you aim to get through the emotional eating pattern and change your whole behavior of eating then making healthy eating choices will be a lot easier. In addition, following a diet should not be just a remedy for a quick fix but making the changes in our lifestyle towards a healthier way. What I am saying is not that you should diet for the rest of your life. All I am suggesting is to change your food choices towards healthier choices, don’t overeat beyond to what your body needs and keep physically active. This way you are less likely to put on the weight again and decrease health risks, Everybody’s weight can fluctuate in their life time for a number of reasons, and we all go through days of junk food, or that bit extra. Having a general healthy diet your body does get conditioned to want a healthy diet and not too much of the junk food.

I hope my answer is helpful to your enquiry.

How to lose weight while in college?

It is very common for college students to gain weight during their first year in college. In this article we explain what you should do in order to reverse the situation and actually propose 6 weight loss tips on how to lose weight while in college.

Question: Hello! I’m 18 years old and just returned home from my first year away at college.  I’ve always been very skinny (5′ 3″ and 110 lbs), but my first year of college I gained the dreaded freshman 15, more like 20.  I’m home for summer now and weigh 132 lbs.  I’m so devastated that I gained that much weight that quickly, especially considering I was more physically active at college than I had been my last year of high school. I took up running as a hobby and even ran my first 10K race.  With that in mind, I cannot believe the amount of weight that I gained.  The areas I am most concerned with are my tummy, love handles, thighs, and rear. It’s now almost summer and I’m embarrassed with my weight, especially given all of the running I’ve done.  I want to lose this weight as quickly as possible. WHAT CAN I DO? Please help.

Answer (by Hara Hagikalfa)

Hello,

Thank you for your question and apologies for any delays in responding to you. I have calculated your BMI and as far as I can tell from the information you have provided you are within the normal range. At your pre-college weight (110 lbs) you were actually borderline underweight, which is not actually very good. I understand that it may not feel right to you as you are used to be thinner but is not always healthy or good to be too thin. Therefore, if you do want to lose a little bit of weight I would suggest you don’t aim to lose more than a stone (14 lbs). Also you do not need to be embarrassed about your weight. As I said you are within the healthy weight range and I am sure that with all the running you are quite fit as well.

You mention that you did quite a lot of running this year. That would mean that you have probably put on some more muscle on your legs. Muscle does weigh more than fat and I wouldn’t be surprised if a couple of pounds are due to developing muscles. This is a good thing though and it does not mean to say that you have put on weight.

It is sometimes common that people who take on exercising such as running to increase their carbohydrate intake. You do need to have an adequate carbohydrate intake to fuel exercise however, if you have overly increased your carbohydrate intake your diet could be consisting by more calories than you need and therefore gaining weight. Also things like alcohol can add calories which you may not think were there.

It very good that you have been exercising and I would hugely recommend you keep with it and don’t let your weight gain put you off. If you can keep on doing some of your running at your holidays as well it would be even better not only because is good for you but also if you stop exercising you would decrease your energy expenditure which will make losing weight harder.

Weight loss tips for college students

1. I always suggest that people keep a diary of their food/drink intake and their activities for a few days or 1 week. This will give you the opportunity to see what you eat or drink which may contribute in putting on weight. You can also see what could have changed in what or how much you eat in comparison to pre-college time.

2. You could add some resistance exercises as well targeting the areas which you are most worried such as tummy, thighs and waist (love handles). You don’t have to join the gym you can spend 30min before you go running (recommended before as it helps with fat burning) in the house. Some example exercises are:

crunches (for you tummy),

the bridge exercise (works bottom, hamstrings which are the muscles at the back of your legs and tummy)

side leg circles (thighs, tummy and bottom),

flatter kicks (hamstrings and tummy) and push ups.

You can find information about these exercises in the internet, but if unsure about performing any of these do consult an exercise professional i.e. gym instructor to avoid any injuries (see also 28 weight loss tips with exercise). Also do exercises according to your own ability and level and increase intensity and/or difficulty as your ability and fitness increase. You don’t need to do a lot of repetitions, maybe start with like 10 crunches, and 2-3 push ups and 5 reps for the other exercises. You will find that by toning your torso and hamstrings it will help you with your running and also will create a balance in muscles and can help to avoid running injuries such as knee injuries which can be common with runners. Most of all it will help to condition the muscles in the areas you want to target and get rid of the fat around. You can also look on my answer for ‘How can I get rid of love handles’ for more ideas. Always have a day off from exercise though to allow your body to rest and rebuild.

In terms of food:

3. 1^st look at your diary to see what could be that you can cut out. It may be the extra biscuit or one too many cereal bars (not as good as they meant to be). Start by making these little changes.

4. Have a delayed protein breakfast. When I say delayed it doesn’t mean to say wait for hours, just delaying your breakfast by 30min is enough. This helps to burn more fat. Example of protein breakfast could be eggs, bacon (grilled not fried), cheese, ham and yogurt. You can see more information on ‘How can I get rid of love handles’.

5. You do need carbohydrates if you are exercising, but you can opt for healthier options such as brown rice and have plenty of vegetables and salads. For example you could have a chicken salad for lunch and rice with tuna and veg/salad for dinner. You don’t need to starve yourself or deprive yourself from things you may like. Just make them healthier. Have a take away but make it be only once a week. Have a fruit salad or a handful of nuts instead of a cake (eat nuts with caution. They are very nutritious but also they have high calorie content); avoid too many coffees with sugar and cream or too many sugary fizzy drinks (coke, orange drinks etc). Some studies suggest that green tea helps with weight loss, you can add some in your day; don’t fry your food grill it instead or have roasted potatoes (in moderation) instead of chips.

6. If you keep on exercising you will not need to lower your calories dramatically in order to lose weight. You do need to have adequate energy intake. By making some of the above changes, such as eating smaller carb (i.e. pasta, potatoes, bread) portions with salad instead of one big carb meal such as pizza, you will find that you will be eating fewer calories anyway. The good thing about veg and salad is that you can eat loads of it and they have low calorie content, and off course they are healthy. However, try not to drown them in salad sauces such as mayonnaise. Opt for a bit of oil, vinaigrette, lemon instead. Women in average need 1500 – 2000 kcal. If you are exercising you are probably in the higher end of the range if not more. Calorie requirements for each individual can be different and can depend on age, activities, environment, build etc. To lose weight you just need to have a small calorie deficiency, and use more energy than you burn. As long as you don’t consume massive amount of calories exercise should create that deficiency. However, always make sure that you don’t create a massive deficiency as you need the energy for exercising and you don’t want to make yourself ill either.

If at any point you have any concerns, health complaints or if you do suffer from any health conditions always consult a medical professional before making any changes in your diet or exercise.

Can weight loss supplements help you lose weight?

Weight loss supplements and pills, do they work? With thousands of people, all over the world, interested to lose weight the market has just about everything to offer. With compliance to conventional weight loss programs being poor, a vast array of weight loss supplements have been developed and marketed claiming to be effective. Undoubtedly ‘weight loss’ is an ever growing lucrative business and weight loss supplements account for a large part of it. The role of medication in weight loss is quite a controversial subject and often the results are limited.

See Also: Quick weight loss diets

With so many available how can someone choose which supplement to take and most importantly do they actually work? This article will look at weight loss supplements and their effectiveness in weight loss management.

Weight loss supplements general information

Dietary and weight loss supplements in the USA are regulated by the FDA which places dietary supplements under the general category of ‘foods’. The FDA states that it is the manufacturers’ responsibility to make sure a product is safe however, the manufacturers do not have to show what evidence they have for their claims about a specific supplement.

Types of weight loss supplements and their effects

Considering the vast amount of supplements in the market, it is beyond the scope of this article to look at each brand, or product separately. Dietary supplements can be divided into categories according to their effects. These categories include:

• Stimulants, energy / metabolism boosters, thermogenic agents.

The general (and simplified) theory behind these compounds is that they mimic or affect hormonal / neurological pathways which in return are involved in breaking down fat. Example of such pathways is the stimulation of adrenaline and noradrenaline (also called epinephrine). Eg. Ephedrine, ephedra, caffeine bitter orange, theophylline or theobromine (from cola nut, guarama or mate).

Effects: Ephedrine and ephedra were banned from the US market in 2004 due to adverse effects and increased risk of psychiatric, neural and cardiovascular complaints. In general there is little evidence that stimulants have considerable effects in weight loss.

• Appetite suppressants

In theory appetite suppressant supplements work directly or indirectly on pathways (hormonal, neural etc) which are involved in regulating appetite. In simple words if people are less hungry they will eat less. Some of the most common ingredients in appetite suppressants are: Phentermine, Benzphetamine, Phendimetrazine, Sibutramine Topiramate and Rimonabant.

Effects: Topiramate and Rimonabant have been associated with weight loss but are not yet approved by the FDA. There is little evidence to support that appetite suppressants have significant results in weight loss.

• Fat and/or carbohydrate modulators and absorption blockers.

In theory they stop (inhibit) the absorption of a portion of the ingested fat or carbohydrate. Most commonly known is Orlistat.

Effects: Most studies have shown that people who were taking orlistat lost more weight than those who didn’t. However, the mean weight lost was not very high, and also when people stopped taking the orlistat they gained most of the weight back, although they were in weight maintenance diets. Some beneficial effects to cholesterol and glucose tolerance have been observed. Moreover, adverse effects include diarrhoea and oily stool are common (especially if the diet is high in fat), decrease in fat soluble vitamins, risk of essential fatty acid deficiency and in theory increased risk of colon cancer. See also: Carbohydrates and weight loss

• Laxatives

Laxatives are primarily foods or drugs which stimulate evacuation of the bowel.

Effects: There is no substantial evidence that laxatives increase weight loss. Stools, in the colon, are usually waste products and undigested food, nutrients and calories have been absorbed in prior stages. Also laxatives and subsequent diarrhoea caused by laxatives, can lead to losing substantial amounts of fluids from the body. One part of weight loss can be attributed to simply fluid loss and in addition, it can lead to dehydration.

Tips for using weight loss supplements

1. For majority of the weight loss supplements in the marker, there is NO sufficient scientific evidence to support their claims.

2. There are a number of adverse effects which have been associated with a number of the weight loss supplements. Some of these can be dangerous especially if pre-existing health conditions are present. An example is side effects of increase in blood pressure and palpitations in combination with cardiovascular conditions.

3. Luck of research in the weight loss results of supplements also means luck of research in the health risks. A lot of the supplements do not have sufficient information about their long term effects to health.

4. If you have any health conditions or concerns always consult a medical professional before taking any weight loss supplements.

5. Just because they are approved by the FDA does not mean they work or that they are always safe.

6. Avoid buying supplements from dubious websites that promise the earth and moon in results.

7. Try researching about the ingredients. Simple searches on the internet in sites such as the FDA can provide you with some basic information about the ingredients. Alternative ask your pharmacist.

8. Calcium and green tea have been shown to aid with weight loss. This is true for dietary calcium and not for supplements. Calcium and green tea have also been shown to help with weight maintenance as well.

9. Lifestyle changes (i.e. increase physical activity) and diet can have better long term effects.

10. People usually put the weight back on after they stopped taking weight loss supplements. They have often been described as a short term solution to a long term problem. Even if weight loss is achieved without long term diet and life style changes the results will be short lived. There is a reason why you may have put on that extra weight. Start from removing the reason.

11. Some people will claim that they use weight loss supplements to kick start weight loss and motivate themselves in sticking with a program. If that is the case make sure that you do it safe. Choose those supplements which have the least adverse effects, give the most and detailed information about their effects and ideally name the studies which support them.

12. Take them safely. Do not increase the dosages to increase results and always follow the instructions provided.        

13. Last but not least, avoid them all together if you can. Do not forget that healthy weight loss is the best way to get slimmer.

Weight loss for Women over 40

Weight loss for women over 40 is very challenging. It is very common for women who go through menopause to have weight fluctuations. This is due to the changes in hormones such as oestrogen, and progesterone which influence metabolism, weight loss rate and appetite. Read 7 weight loss tips that work.

Question:

I am over 40 and menopausal.  I am doing everything “right” in order to maintain a healthy weight; however, I am finding myself gaining weight instead.  I use a stationary bike, elliptical machine and swimming.  I eat right and get plenty of rest; yet in the past 6 to 8 months I have put on roughly 12 pounds. By military height and weight standards I am currently 17 pounds overweight.  How do I reverse this trend?

Answer: (by Hara Hagikalfa, Reviewed by Dr Slee)

Dear Stephanie,

Thank you for your question. I am providing this answer in consultation with Dr Slee. It is very common for women who go through menopause to have weight fluctuations. This is due to the changes in hormones such as oestrogen, and progesterone which influence metabolism and appetite. My first suggestion would be to consult your doctor about your concerns and if possible to look/investigate the profile of your hormone levels. The doctor should be able to consult you about different options available for menopause.

I’m afraid there is not a miracle diet or answer for this one. However, I have the following suggestions which may helpI would recommend to spend a week keeping a food and activities (i.e. exercise) diary to have a full picture of what you are eating etc. I know you say that you eat ‘right’ but having a full picture of what you eat and when, does help in finding things which you can avoid or didn’t realise were there. You can see some of my previous answers such as ‘How can I lose weight I have gained quickly’ for more information. Also apart from going through menopause try to see what may have changed for the last 6-8 months in which you have put on weight. Have your habits changed, or have you been under a lot of stress? Sometimes is the combination of things which may lead to weight gain.

1. Try cutting down on carbohydrates and sugar. Some studies suggest that some women may be more sensitive to sugars during menopause. Try cutting down on your carbohydrate intake for 2 weeks and see if it does affect your appetite and weight. It will take 2 weeks for any significant adaptations or changes to take place. It is important to keep some carbohydrates in your diet especially if you are doing exercise. An easy way to lower carbohydrates is to avoid or minimize bread, potatoes, rice and pasta, and have instead loads of vegetables, high fibre foods and fruits. Be more careful with fruits as some can contain a lot of sugar, such as bananas. Also avoid sugary drinks, takeaways, processed foods, juices too many sugary coffees, too much alcohol etc. You can also see my article on healthy weight loss about more ways on how to cut down on carbohydrates in a healthy way.
2. Unfortunately with hormonal issues such as menopause there is not always a way to avoid putting on weight. It can be different for each person. It may be the case that you need to be stricter with your diet all together.  For example if you had a treat i.e. a takeaway once a week, it may be that it will need to be once a fortnight or once a month. However, DO NOT follow very low fat diets or restrict your calories very low. They will not actually benefit in this situation. Some studies indicate that primrose oil and fats such as fish oils may be of benefit. Fats can also be beneficial in terms of steroidical hormones such as oestrogen and progesterone. Do avoid unhealthy fats such as trans fats which are found in margarines, hydrogenated oils, fried foods, processed food etc. See also ‘Why lose weight and how to do it correctly’ for more information.
3. I would not recommend that you lower your calories too low. If the underlying reason for weight gain is hormonal then you could do more harm than help to your body. By keeping a diary of food and activities you can roughly calculate how many calories you are consuming. Remember to include coffees, juices etc. Also calculate how many calories you burn with exercise and physical activities. Your calculations don’t need to be down to the last calorie but a rough estimation. This way you can see how many calories you are consuming and how many you could possibly cut down without going to low. For example if you have 2 coffees per day with 1 sugar each, maybe you could cut it down to 1 coffee with no sugar or half a sugar. If you are having sandwiches for lunch try replacing them with a meat/fish salad which you prepared. Overall you may decrease your intake by 200 calories but it will be in a healthier way. I must say do not over consume yourself with calories. As I have said before calories are not the means to all ends.
4. Try strength exercises as well. Strength exercises help to keep on muscle which means you could burn more calories. The muscles become more efficient and burn fat more and also it can increase your resting metabolic rate (the rate in which you burn energy when you are resting).
5. In my articles I have summarized tips on healthy eating and weight loss diets such as having a delayed protein breakfast. You can incorporate some of these tips in your diet and see if it has helped in sustaining your weight (as in not gaining any more) or even losing some.

Kate Middleton weight loss and the Dukan Diet

There is a lot of buzz lately about Kate Middleton and how she managed to lose weight before the big wedding. The royal wedding between Kate Middleton and Prince Williams is without a doubt one of the biggest moments of 2011, but one aspect of this great event that opened a lot of discussions has to do with Kate’s weight loss methods. It’s no secret that she managed to get slimmer and reached the ideal weight so as to look bright and beautiful in the white dress. But how did she do it?

A lot of people made up a number of stories about her weight loss methods. Some journalist’s even suggested that she is suffering from a form of anorexia nervosa for the brides named ‘Brideorexia’. They reported that she became a size 2 from size 6 in just 2 months. The rapid weight loss was for them a sign that she became anorexic and they even gave advice to their readers on how to identify if someone is suffering from this disorder. The truth is far from that. Although Kate is a fit and energetic person and this alone makes it easier to lose or gain weight almost at wish, what really created results for her is the Dukan Diet.

What is the Dukan Diet?

The Dukan Diet is a very famous diet in Europe, created by Pierre Dukan in 2000. Pierre is an experienced doctor who specializes in weight loss diets. The Dukan diet is similar to the also famous Atkins diet and besides Kate Middleton a number of celebrities have also used this diet program to lose weight. The Dukan Method as it is called, is based on the principle of high protein,low fat, low carb diet. In other words the foods suggested to be part of this diet create servings that are high in proteins, low in trans fats and low in carbohydrates. This is a deviation from what we call a balanced diet which includes all three food categories in almost same quantities. The main idea behind this composition of meals is to concentrate more on the quality of foods you eat rather than quantity. In fact quantity is not a factor for the Dukan Diet as you are allowed to ‘eat as much as you like’ but the right foods.

The Dukan Diet Phases

The Dukan Diet program is separated into 4 distinct phases. This is how Dr Pierre decided to approach weight loss and he believes that these 4 phases can guarantee fast and permanent weight loss results. The first phase is the Preparation or Attack phase as he calls it and basically during this phase you are allowed to eat only protein foods. The plan has about 80 items which are pure protein foods and you can select which ones to consume daily. The second phase is a combination of pure protein plus vegetables and the duration of this phase depend on how much weight you want to lose. The third phase is something like a protective phase where you gradually start to eat foods from other food items as well so as to protect you from gaining all the weight you lost back. Finally the fourth phase is actually the end of the diet where you are given instructions how to maintain your weight by eating healthy and fat friendly food items together with advice on how to be more physically active during the day.

You can read more about the Dukan Diet in the Dukan Diet Book which is one of the International Best Sellers.

As a final word, remember that there are no miracles when it comes to diet and fitness. If you want to lose weight you need to combine 2 things: 1st willingness and hard work and 2nd a good diet program that really works. The Dukan diet worked for many people but this does not necessarily mean that it will work for you unless you are willing to try hard and be committed to it until you get the results you want.

Diet Tips: The role of proteins in weight loss

By Hara Hagikalfa, Reviewed by Dr A.Slee

Many people are confused about the use of protein in weight loss. What is the role of protein in losing weight? What are proteins, why they are important and how they can affect our weight loss efforts?

In one of our previous articles we talked about carbohydrates and weight loss and provided 4 diet tips for the role of carbs in any diet. In this article we will focus more on protein and try to explain why protein is necessary for a healthy weight loss.

What are proteins?

Proteins are usually known to be found in animal products such as meat, fish, cheese, eggs, yogurt etc. They are also found in tofu and soya products, and in smaller amounts in legumes. Proteins can be divided into essentials (can only get them from food) and non-essentials (can make them in our body). The quality of the protein we eat is very important as regardless of the amount of protein we consume if it lacks of essential proteins it could have negative effects to health.

Why are proteins important?

Proteins are essential for our body in all levels. We need them to build muscle, hormones, and enzymes, used for the immune system, bone tissue, organs and the list goes on and on. Protein is the last resort the body will use as fuel as it is very important for the body and will try to preserve it as much as it can. Protein is not stored as such as all protein in the body is active and in working component.

Protein and diet

Protein and weight loss

It was very much believed that high consumption of protein could lead to kidney disease and liver disease. However, some recent studies indicate that although high protein intake makes the kidneys work harder, it does not necessarily lead to kidney disease in healthy humans. In general, research has not clearly shown that too much protein has adverse effects for health whereas too little protein can have fatal effects.

Protein has the effect to make you feel fuller for longer, which in effect can help curb the snacks and have one more benefit in weight loss.

4 Essential Diet Tips

1. Quality can be vital. Quality of protein is determined by how easy can it be digested and how many of the essential amino acids (they make proteins up) they have. Some plant proteins are hard to digest and are incomplete. Combinations of foods provide the best solution. Diet should include a large variety of foods both from animal and plant sources.

2. Balance nutrients. Very high protein diets are usually recommended for athletes but not for everybody. Balanced diets in which protein, carbohydrates and fat are in equal or near equal amounts are usually the most recommended.

3. If you have any health problems, especially related to kidney dysfunctions and high cholesterol consult a medical professional before taking on any diet.

4. Increase water intake. Increasing the protein intake can lead to dehydration. Increasing water intake will help both the kidneys and avoid dehydration.

5 Weight loss tips to boost your metabolism

Metabolism is a term used very often in weight loss and many people fail to understand what is metabolism and the role it plays in losing weight. In plain English metabolism is a term used to describe the rate at which your body burns calories. Young people and those who are not overweight turn to have a faster metabolism which simply means that they can burn calories faster. By burning calories faster they are able to maintain their current weight or if they accelerate their metabolism to lose weight faster. Many factors affect metabolism and these include the age, sex, weight and activity levels. Despite that there are many ways to improve your metabolism which will result in a more efficient weight loss and we have gathered the 5 best ways to boost your metabolism.

1. Keep your stomach busy and the calorie burning process active

One of the most efficient ways to boost your metabolism is to keep the process that burns calories active. You can do that by proving your body with small but frequent meals spread throughout the day. This is one of the most common weight loss tips and is suggested by all diet plans and programs. Instead of eating three large meals you can instead go for smaller meals every 2-3 hours. By doing so you give enough time to your body to break down the calories consumed into energy. On the other hand if you consume a lot of calories at once your body cannot process them and as a result energy is transferred to the reserves, commonly known as fat.

2. Eat foods that increase the metabolic rate

Boost Metabolism

Some foods have special characteristics that are said to increase metabolism. Such foods and drinks are: Green tea, soup, Spicy food, grapefruits, apples, pears, broccoli and black chocolate. In general green fruits and vegetables can help the body burn more calories while spicy foods can increase body temperature which in turn increases the amount of calories your body can burn. In addition several scientific studies identified that low-fat dairy products, lean meat and generally foods that are high in protein can give metabolism a boost.

3. Cardio exercises and Resistance training exercises

If you ask a fitness trainer what is the best reason to do cardio exercises such as aerobics, the most common answer you will get is: “It can boost your metabolism”. This is true because such activities increase the heart beat rate which in turn makes the calorie burning process faster. While this is true it is also true that the metabolic boost can be temporary and will slow down as your heart returns to the normal beat rates. This is where strength training exercises (for example weight lifting) come into place. With weight lifting and strength training exercises you can replace your fat tissues with more muscles. Having more muscles in the body will enable you to lose calories while at rest. Muscles are the only tissues in the whole body that can burn calories. This is also the reason why athletes and people who exercise regularly have a faster metabolic rate than people who live a sedentary life.

4. Never skip breakfast

Many experts suggest that you should never skip breakfast and there is a pretty good reason for that. Breakfast is important for many reasons and one of them is it can kick-start your metabolism. While sleeping your body is at rest and the metabolism slows down. If you skip breakfast your metabolism will stay slow until your first launch but will not be able to cope with the large amount of calories consumed and as a result a lot of calories will not be burned. On the other hand by eating a good breakfast you wake up your metabolism and accelerate the calorie burning process. In addition you will end up consuming fewer calories during your main meals.

5. Last but not least, iced water

Water is vital for the normal functioning of the body; there is no doubt about that. The body is more than 60% water and it needs water to replace the liquids flushed daily from the body through urine and sweating. Apart from that water and especially iced water can also serve as a metabolism booster. When drinking iced cold water the body needs more energy to warm up the body and thus more calories are burned. Additionally water can keep your stomach happy for longer periods, can help you detox the organism by removing bad toxins and can help you understand when you are really hungry.

Boosting your metabolism through these tips can generate only one outcome and this is faster weight loss.

10 Tips on how to set your weight loss goals

You cannot lose weight if you do not set weight loss goals. Setting your weight loss goals from the beginning of your efforts will make it easier to achieve your targets. We have mentioned many times that weight loss is like a big project and as with every project you need to have a plan and a vision for the final result. You need to know where you are now and what you want to achieve when the project is completed and when. In this post we outline 10 weight loss tips that can help you set weight loss goals for weight loss success.

1. Decide why you want to lose weight

Before setting actual goals you first need to think and decide why you want to lose weight. Is it because you want to look slimmer, is it because of health reasons or is it because you want to impress your friends? Make up your mind and convince yourself about the reasons you want to start a weight loss program. If you are not sure why lose weight then the chances of achieving your goals are minimized.

2. Set Realistic targets

When you have the answer for the first question your next step is to think of realistic weight loss goals. In other words think how much weight you can actually lose and not how many pounds you ideally want to lose. There is a big difference between the two. The first case is what is possible based on your body type, lifestyle and activity levels while the second is that you would like to achieve in an ideal world. And because the ideal world does not exist make sure that your goals are realistic and achievable.

3. Set specific goals

Weight loss goals

A very important step when setting goals is to make them specific. For example do not just say ‘I want to look better’, but be more specific by saying ‘I want to lose 10 pounds by the end of this year’. Your goals need to represent numbers and timeframes. Of course the numbers and dates you will set have to be realistic and reasonable. If you set a goal to lose 10 pounds by the end of this month then this may not be feasible. Try to combine realistic goals with specific and achievable. Have in mind that a healthy weight to lose per week is 1-2 pounds. Anything above that is considered healthy and is not recommended.

4. Break your goals into smaller milestones

In step 3 you decided how many pounds you want to lose and when. Your next step is to break that into smaller and more manageable milestones. For example if your goal is to lose 20 pounds in 6 months then your short term goals will be to lose 3 pounds in one month or even better to lose about 1 pound per week. Smaller goals are easier to achieve and manage. When meeting your short term weight loss goals you also get motivated to continue and meet your optimum targets. When working through the process concentrate on your short term goals by in the back of your mind keep your long term goals as well.

5. Monitor the results and adjust your plans

When setting goals you need to have a system to monitor your progress and make adjustments to your plan. In weight loss this is achieved through the use of a weight loss journal. A journal can help you monitor your progress and take action when necessary to accelerate the process. Typical items to include in your journal are: date, current weight, target weight. When monitoring your results do not panic. There will be cases where you won’t be able to meet your short term targets but this is normal and acceptable. In such cases you need to remain calm and analyze the reasons of failures and take corrective actions.

6. Keep your self-motivated throughout the process

Motivation is a key ingredient for weight loss success. When you are motivated you can easily meet your targets. A good way to motivate yourself is to set easy targets at the beginning and to reward yourself each and every time you meet a target. For example do not set a goal to lose more than 2 pounds in a month (when starting) and when you achieve this goal buy a present or go out and celebrate. Also, think for a moment what motivates you to lose weight and keep this thought in your mind every time you face a difficulty. (see also weight loss motivation)

7. Do not be afraid of failure

Many people fail to meet their goals because they are afraid of failure. This is a common reaction not only in weight loss attempts but general in life as well. Be prepared to fail and be ready to get back in track. Weight loss is not a one-off process. It requires lifestyle changes that need to be permanent. If in the process you fail to adjust your lifestyle then it is possible that at some point you won’t be able to meet your goals. When this happens you should not quit and give up but instead you should learn from your mistakes, adjust your plan and goals and start again.

8. Weight loss is not only about diet but is also about exercise

When setting your goals do not forget that exercise is also a vital part of losing weight. In that sense you need to set targets that are associated with exercise and not only with dieting. For example ” I need to walk 30 minutes each day” is a weight loss goal associated with exercise. Use one of the exercise burner calculators available on the Internet and make up your exercise targets. Remember that healthy weight loss is based on one very simple principle: Weight loss = Calories in – Calories out and that to lose 1 pound you need to burn about 3500 calories. With this in mind adjust your daily/weekly targets so that your dieting and exercise goals can satisfy the above equations. (see also Healthy weight loss)

9. Know when to stop

The main reason for setting goals is to make your life easier and help you achieve your targets. If at some point you feel that having weight loss goals gives you more stress than normal then maybe it’s time to temporary give up your goals and relax. Do not let the monitoring and targeting ruin your life. Try to set easier goals and if this fails as well and you still want to lose weight then get some advice from experts. A doctor or fitness expert can create a personalized plan that can work for you. They will take care of the numbers and monitoring and you can just follow their advice.

10. Do not forget that the best way to lose weight is the healthy way

Last but not least do not forget that there is only one permanent way to shed pounds and this is the healthy way. Do not get carried away and resort to weight loss pills or supplements in an effort to meet your goals faster. Short-cuts and miracles do not happen in weight loss. Instead of resorting to fast track methods that will only generate short term results you better stick to your plan and aim for long term success.

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