What is HCG Diet and can it help you lose weight?

The HCG diet dates as far back as 1954 when it was first introduced by Dr, Simeons. Dr. Simeons was a British physician and who carried out studies on obesity and came across HCG while in Rome practicing medicine.

The HCG diet has since been a controversial subject and although it is practiced in a number of clinics it is still not recognised by the FDA as safe. In this article we will look at what is the HCG, if safe and most of all does it work for weight loss?

The HCG diet explained

The HCG diet as practiced today is pretty much the same as the HCG diet Dr. Simeons introduced 57 years ago. There may be different variation of the diet available; however they are all based on the principles of Dr. Simeons. The original form of the diet consists of consuming a very low calorie diet of 500 kcal supplemented with low doses of HCG on a daily basis. The HCG can be taken via injection, orally (liquid or pills) and more recently is available as a transdermal (on the skin) cream.

The hormone used in the weight loss programs is usually laboratory produced from cell cultures and not harvested from pregnant women. In some diet protocols a homeopathic version may be used which can be taken in the form of a spray or drops.

The diet can be followed for a long period, and usually a 40 injection or a 15 kg weight loss limit is imposed at a time.

What can you eat with the HCG diet?

The 500 kcal food intake proposed with the diet can be quite strict. The original protocol devised by Dr. Simeons allows seasoning, tea, coffee and water. Also the ratios for the 500 kcal should come from approximately 200gr of fat-free protein and a very small amount of starch. A list of vegetables is allowed as is a specific list of fruit.

Some variations of the diet can be less strict; however they still do limit the food intake in 500 kcal per day. One of the popular protocols available is that devised by Kevin Tredeau. His protocol is divided into four phases. Kevin Trudeau’s protocol in general recommends organic food, plenty of herbal teas and some exercise and is a little bit less strict than the original protocol.

What is HCG?

HCG stands for Human Chorionic Gonadotropin hormone and is secreted during pregnancy from the fertilised embryo at first and then from the placenta. The role of HCG during pregnancy is to preserve the corpus luteum (the site in the ovaries where the egg has come from). The corpus luteum in return will secrete the hormone progesterone and oestrogen. It is also considered to be involved in the foetal production of testosterone, enhance corticosteroid production and suppress the mother’s immune reaction to the foetus. Some studies also suggest that HCG hormone in pregnancy is involved in conserving energy and fat deposition and is one of the mechanisms responsible for women gaining weight during pregnancy.

HCG is also used to treat some medical conditions and as a fertility treatment.

HCG and weight loss: the theory

• The theory behind the HCG is that the hormone plays a role in stimulating the hypothalamus (part of the brain). The hypothalamus which is related in controlling metabolism will then mobilise the fat from the fat stores of the body and make them available for use. Some of the clinics / theories support that the HCG diet will ‘reset’ the hypothalamus.
• The 500 kcal food intake is related in that the dieter does not need any more calories as the body will be using the fat which is released from the fat stores. Some studies have also suggested that HCG works in releasing fat when a low calorie intake (energy deficiency) is present.
• Dieters should expect to lose an average of 1 – 2 pounds of fat per day. The clinics support that it is healthy to lose that amount of weight per day as it all comes from fat and not from muscle. Exercise is sometimes recommended to guarantee fast weight loss, as is increasing vegetable and fibre intake.
• Dieters should be expected to feel hunger at the first few days but that will slowly stop. Supported on the theory that energy will be coming from the fat stores, dieters are advised that they will feel healthy and will report a feeling of wellbeing.
• HCG diet will ‘reset’ the hypothalamus and it will also help in making a change for the better in appetite. The eating behaviours adopted through the HCG diet will stay with the dieters even after they have finished. Exercise is recommended in order to maintain the weight loss.

HCG diet the facts and weight loss tips to take with you

• Most of Dr. Simeons theories come from observations he made himself through his practice. There are a few studies carried out in the 1960’s and ‘70’s however they have shown controversial results. More recent studies and reviews carried out in the effectiveness of HCG hormone in obesity and weight loss suggest that there is not enough scientific evidence to support that it actually works. More specifically they suggest that there is not enough scientific evidence to show that HCG causes weight loss, redistribution of fat, decreases hunger or that it induces a feeling of well-being.

• A study carried out in 2007 looked at the effects of HCG in vitro (in the direct cellular level rather than indirect measurements i.e. weight measurements, observations etc). Researchers found that HCG had no direct effect in the breakdown and mobilisation of fat from the tissues. They also suggested that HCG plays a role in conserving energy and may be an influencing factor in weight gain and fat deposition in pregnancy. One of the side effects included for use of HCG as a fertility drug is weight gain.

• One theory the above study suggested is that HCG may indirectly through other pathways stimulate growth hormone which can influence weight loss. An argument that can be made here is that, if weight loss is achieved through growth hormone stimulation and not directly from the HCG, then why not supplement with growth hormone instead and get the same results.

• Most clinics will argue that there aren’t any serious side effects or dangers with using HCG in the low dosages the diet suggests. Some of the people, who have reviewed HCG, suggest that some of the side effects include nausea, headaches, constipation, cramps, and trouble with sleeping.

• Supplementation of HCG is not approved by the FDA as a safe weight loss protocol.

• A lot of people will testify that it works and they will lose weight. With a 500 kcal food intake anybody would lose weight. That calorie intake would be borderline malnutrition and if you starve yourself for as long as the diet suggests no doubt you will lose a lot of weight. This is not miracle or magic cure. Even with metabolism slowing down, 500 kcal are hardly enough to cover for basic energy requirements. The energy you need to be alive let alone function has to come from somewhere, so your body will mobilise its stores, including fat, glycogen (sugar store) and protein.

• With such a low calorie regime you will not just lose weight, you will lose water and protein (in the form of muscle, enzymes etc). This is not recommended as healthy and can have negative effects to health.

• Another testimony that I have come across is that people must stick to the 500 kcal as even an alcoholic drink or the slightest of deviation will cause them to put on a couple of pound overnight. Well I will argue here that if HCG is such a miracle making weight loss cure a slight calorie deviation surely shouldn’t cause you to put on weight? With such a low calorie intake the body will try to reserve as much as possible. So if you give it a little bit of extra calories will think that it needs to save it as is hard times.

• Hunger will disappear after a few days. This is normal and observed in starvation as well. There are a number of things that happen in the body such as using ketone bodies (derived from break down of fat and protein) to make energy.

• If you are determined to follow the HCG diet regardless do try to do it in the safest of ways.

• Consult a medical professional. You could have an underlined medical condition that could be affected from HCG. In addition, the low calorie intake could affect your health. Do not follow if pregnant.

• I would not recommend following exercise through the diet. This is not something I would usually say, but such a low calorie intake coupled with exercise can place considerable amounts of stress to the body. Moreover, 500 kcal may not be sufficient energy intake to sustain the exercise requirements. If you are putting too much strain in your body can have detrimental effects to your well-being and health.

• Try buying the hormone or following the diet form a reputable source. Especially when purchasing from the internet, as you have no means to know what they are selling you. Prefilled injections could also be contaminated, not prepared under proper conditions and guidelines, and most of all the quality could be compromised. It is your body and it is your health. Make sure is safe.

• Give the healthy balanced diet coupled with exercise option a try. It may prove as effective and healthier.

HCG diet review by Hara Hagikalfa

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: Carbohydrates and Weight loss

By Hara Hagikalfa, Reviewed by Dr A.Slee

Carbohydrates (carbs) have been the subject in a number of debates in the world of healthy nutrition and weight loss. A lot of people may have heard or read on food labels about ‘low/high glycemic index’ (GI) or ‘glycemic load (GL)’ or may have read about ‘refined carbs’. What do all these terms mean and how do you find your way when making healthy nutrition choices?

This article will look into carbohydrates and how they are processed in the body. It will provide tips and suggestions on how to optimise what to eat in achieving weight loss and optimizing health.

What are carbohydrates?

As with fats and protein, carbohydrates belong in the category of the macronutrients. In their chemical structure (in simple terms) they are sugars, some more complex and some simple (based on their chemical structure). So when people refer to carbohydrates they refer to foods such as bread, pasta, vegetables, potatoes, cereal and grains and obviously sweets and sugar. Some carbohydrate based foods such as bread, chocolate and potatoes are high energy density foods (contain a lot of calories) and others such as vegetable are low density foods, but also contain a smaller amount of carbohydrates.

How do they work in the body?

Carbohydrates and Weight loss

When we have a meal which contains high amount of carbs, the sugar levels in the blood increase. In response to increased blood sugar the pancreas (organ of the body) secretes a hormone called insulin which main role is to facilitate the taking up of sugars from the blood and storing it in the body. Carbohydrates are often described according to their GL and/or GI.

Glycemic Index: Is a measure of the blood glucose response to the carbohydrate.

Glycemic Load: Is a measure which includes both the amount of the portion and the GI of the carbohydrates. It combines both quantity and quality of the carbohydrates.

Carbs and health

With diets high in carbs the insulin levels increase accordingly. When the cells are chronically stimulated by high levels of insulin they can become less sensitive to the effects of insulin. This can lead to what is known as insulin resistance and has been linked the onset of diabetes (explained in simple terms).

It must be said though that carbs as with everything else are needed for the body. Again the word to say here is in moderation. Some studies suggest that women may need them more than men. Women who are in very low carbohydrate diet appear to be more susceptible to developing mental health problems such as depression. Men are quite the opposite, and they seem to do better in very low carbohydrate diets.

Carbs and exercise

Carbohydrates are quite essential for exercise especially for aerobic exercise. Things like running, swimming, cycling are examples of aerobic exercise. The body does need some crabs as fuel during this type of exercise so it is important if you are following exercise regimes to make sure you are consuming an appropriate amount. What consists of an appropriate amount will depend on the kind, the duration and the intensity of exercise.

A few diet tips to keep in mind for carbohydrates and weight loss:

1. The body will use sugars as its preferred fuel for energy, because it is easy to use. Therefore, in diets high in carbs the body will use the carbs over the fat.

2. Some of the excess calories consumed in the form of carbs, will be stored as fat.

3. Carbohydrates can make you feel hungry. How does this work? Well as mentioned above when eating carbs the blood sugar levels increase and so the insulin levels. Once the blood sugar levels fall after they have been stored in the body for later, and insulin decreases again, the body picks that up and signals that it needs more sugar. If we do not eat, the system will slowly mobilise its reserves for use. However, in the process we feel hungry again as our body tells us that we need more energy.

4. The yo-yo style sugar and insulin levels can affect mood and make you feel irritable. A lot of people will say that ‘if I don’t eat I feel I will drop’. Such an effect is not very good for wellbeing but also it will make it hard to stick to a diet regime at it can make you feel desperate for food. A common trend in dieting is that we should eat a lot of small meals. That does make sense when the diet is high in carbs for the reasons mentioned above. However, some researchers have argued that we need periods of fasting and periods of eating.

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.

Why lose weight and how to do it correctly?

The article has been written with consultation of Dr A. Slee who is a senior lecturer of Human Nutrition and Biochemistry.

Why lose weight; the case of fat

Some people may have their individual and personal reasons for why they want to lose weight. Others may think “what is all the fuss about” and “why does it seem that being slim is so important”. To this point we can say, being slim is not important, but being healthy may be. To weigh within an optimum range and follow a ‘healthy balanced diet’ can be argued that it is a good way forward.

One could argue that by understanding how foods and/or how the body works, can help us to make sense of these confusing ideas about diet and weight loss. This article will look at the basic principles in relation to fat and dietary modifications which can optimise health.

What is fat?

In very simple terms food gets processed by the body and is broken down in order to be used as energy, and as building blocks for important molecules. These building blocks can be used for producing hormones, for the nervous system, in making blood cells, new muscle, skin, bone and so on. Foods we consume, contain fat (also called lipids), carbohydrates and protein, amongst others. Apart from consuming fat from our diet, when we consume more calories than the ones we use, part of it is stored as fat in the adipose tissue, in the muscles and the organs.

Fat is vital for the body. It is needed for things like building the membranes of cells, to aid in absorbing fat-soluble vitamins, and producing hormones. Adipose tissue in itself is considered to be a gland which produces some important regulatory hormones such as ‘leptin’.

Why worry about it?

Fat belongs in the category of high energy density foods (in simple terms high calories), and overconsumption of it in our diet can contribute in overconsumption of excess calories. As a result, the presence/accumulation of excess fat in the body and weight gain can lead to overweight and obesity. The effects of obesity on health and general wellbeing have been well documented and it has been related to causing or exacerbating a number of health problems. Obesity which is classified as a chronic disease is influenced by a number of factors; these can be seen in the figure below.

Figure1. Factors influencing weight gain and obesity and conditions which are associated with the presence of obesity. These elements can be interrelated and influence each other, creating vicious circles.

Overconsumption of some fats, with or without the presence of overweight and/or obesity, has been associated with increased risk of cardiovascular disease, cholesterol, asthma and inflammatory diseases such as Crohn’s disease and eczema.

A point to raise once again is that being slim does not necessarily guarantee a free pass to risk free health. The diet and lifestyle one follows can influence things such as levels of blood cholesterol, blood lipid content, or body fat percentage (in relation to free-fat mass), which are all factors which increase risks for different conditions and diseases.

Distribution of fat in the body (which part of the body is stored) can be an indicator of cardiovascular and metabolic changes. Studies have looked at the abdominal fat and suggest that the increased presence of abdominal fat may be linked with detrimental cardiovascular changes, and increased risk of metabolic syndrome.

How to lose weight correctly?

Although fat has been demonised from time to time for its bad effects to health, it is a necessity for our body. Some weight loss tips to follow:

1. Do not aim to achieve 0 body fat percentage.

In reality that would be impossible, unless in extreme cases of malnutrition and/or anorexia. The World Health Organisation (WHO) has made recommendations on the total body fat percentage and these range from 21% – 36% for women and 8% – 25% for men. These values are age adjustable and are only guidelines. Being ‘under-fat’, depending of the severity, can have detrimental effects to general health and biological processes.

2. Avoid aiming to achieve 0% fat intake in a diet.

It is a common belief that if we do not consume any fat in our diet it will be healthier and most of all will lose weight faster. Some studies indicate that diets which are very low in fat (< 15% fat) and high in carbohydrate, can lead to increased blood lipid content (hypertriglyceridemia) and increased cholesterol. As mentioned above, these are factors which are related with high risk of disease. In addition, some studies suggest that in some ways the body ‘copes’ better with processing fat rather than carbohydrates.

3. Concentrate on quality.

Fats are categorised according to their chemical structure. The most common forms of fats in our diets and seen on food labels are: saturated, unsaturated and in the recent years trans fats.

Saturated fats are found in animal and dairy products e.g. beef, cheese, cream, and have been associated with increasing the risk of development of cardiovascular disease and other conditions. However, saturated fats are believed to be more natural compared to trans fats. When saturated fats are consumed in moderate quantities as part of a healthy balanced diet, they do not pose a risk to health in most people. In addition, in some occasions (e.g. France in the 1970’s) although there was a high consumption of saturated fats in the diet there was a low risk of cardiovascular disease.

Unsaturated fats include monounsaturated i.e. olive oils; polyunsaturated such as omega-6 (i.e. vegetable oils) and omega-3(fish oils). High levels of omega – 6 in our diet have been linked with inflammatory states whereas omega-3 fats are considered to have anti-inflammatory properties.

Trans fats are mainly found in margarines, hydrogenated vegetable oils (also when heating oil in high temperatures e.g. frying), and processed foods such as crisps. The body finds it hard to process trans fats, and can have toxic properties. Trans fatty acids in the diet do not have a beneficial effect on health.

4. Make the changes in your diet which optimise your health.

For example replace vegetable oils and margarine with olive oils, and crisps with a healthier snack. Opt for a mixed diet which has moderate amounts of fat, protein and carbohydrates. Replacing fats with large amounts of carbohydrates is not recommended as a healthy option.

5. Calories do count.

Calories are not the end to all means, but they do play their role in weight gain when they are over consumed chronically. As mentioned earlier fats are high calorie density foods. Even if there are fats which provide healthier options be aware that they do contain a high amount of calories. I am not a believer of religious calorie count but be aware of what or how much food is consumed for a diet plan to stand a chance. In moderation is the answer.

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