weight

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Fruits and vegetables that help control body weight

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Recent research shows that eating certain fruits and vegetables can help maintaining body weight efforts

 
Extra weight increases the risk of chronic disease, such as diabetes, cancer, cardiovascular disease and obesity. Presently more than 66% of Americans are considered to be overweight.

The new study, published in PLOS Medicine and led by Dr. Monica Bertoia from Harvard T. H. Chan School of Public Health and Brigham & Women’s Hospital in Boston, MA surveys more than 70 fruits and vegetables to see which can be beneficial for maintaining a healthy body weight, as higher fiber content and lower glycemic load fruits and vegetables are considered to be more helpful.

133.468 chronic disease-free Americans participated in the study. They were assessed every 4 years, over a 24-years period, between 1986 and 2010. Obtained data was adjusted according to lifestyle and also for the ones that developed chronic illnesses during study. Study included more than 70 fruits and vegetables with similar nutritional value. Daily fruit and veggie intake increases satiety, with less calorie intake when compared to other foods.

Fruits were found do be more “diet-friendly” than vegetables. Extra portions of fruit were found to lead to a 0.24 kg weight loss, while extra portions of vegetables meant 0.11 kg less weight.

Study findings support recommendations to add more fruits and vegetables to daily diets, to maintain a steady health and weight, but also underlines the differences between them.

High fiber, low-glycemic cruciferous vegetables were linked to an even higher weight reduction, while starchy fruits and veggies led to weight gain, despite their superior nutritional value.

Source: http://www.medicalnewstoday.com/articles/299982.php

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Risk of obesity may be linked to the brain

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Why do some people may have more trouble losing weight than others?

As more than one third of Americans are considered to be over-weight, obesity incidence seems to grow higher in western countries. High-calorie diets and unhealthy habits are known to cause gaining of dangerous extra pounds and further metabolic imbalances that lead to obesity.

But according to Australian Monash University and Spanish University of Granada researchers, obesity could also be “hard-wired” to the brain.

Study findings were presented at the European College of Neuropsychopharmacology’s annual conference in Amsterdam.

81 (both obese and normal weight) study participants were real-time MRI tested for brain responses to pictures of food. Food cravings in obese people seems to activate different brain regions when compared to normal-weight individuals.

Previous studies have already suggested that the way obese people’s brain responds to food can be compared to drug or alcohol addiction brain responses. Food addiction can be very similar to other substance addictions.

Dorsal caudate and somatosensory cortex responses and high connectivity were recorded in obese people’s brain, during study research. These brain regions are proved to be associated with “reward behaviour”, habits and reaction to high-calorie food. Normal weight category responded differently when applied the same stimuli: ventral putamen and the orbitofrontal cortex were the brain areas that reacted to the pictures of food. These regions are linked to decision making processes.

“There is an ongoing controversy over whether obesity can be called a ‘food addiction,’ but in fact there is very little research which shows whether or not this might be true. The findings in our study support the idea that the reward processing following food stimuli in obesity is associated with neural changes similar to those found in substance addiction. This still needs to be viewed as an association between food craving behavior and brain changes, rather than one necessarily causing the other”, lead researcher Oren Contreras-Rodríguez declares.

Study findings could be applicable in brain scan use methods to diagnose people response to food and consequently brain stimulation treatments to fight obesity.

Source: http://www.webmd.com/diet/obesity/20150901/obesity-food-brain
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How eating disorders can affect body integrity

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Extreme diets, fasting and bad eating habits can permanently damage the system of people who urge to be as thin as possible

Severe limitations of food intake can have disastrous consequences on anyone’s health. Drastic weight-loss can permanently affect physiological body functions and vital organs. If the limits are pushed beyond the body capabilities to cope with such sudden restrictions, the overall health will be very often irreversibly affected. The metabolic effort will translate into permanent health problems and more weight gained after the extreme diet ends.

When adopting a crash diet or all-out fasting, you also adopt extreme health risks. Starvation and malnutrition can often be as bad as life-threatening.

The commitment of people to such drastic methods to lose weight also implies psychological disorders that should be considered when providing medical help. Poor or extreme dieting can be both the cause and the effect of mental illness.

Physical degradation includes: fatigue, dry skin, aging, teeth decay, low sugar levels which can lead to further hormonal problems, low energy levels, general muscular atrophy, dehydration and acidosis, reproductive system disorders, osteoporosis, severe anemia, heart failure and even seizures and neurological problems, due to a very low intake of vital nutrients.

Of course, the psychological effects cannot be overlooked: anxiety, depression, low libido, vulnerability to develop even more severe eating disorders, such as bulimia and anorexia.

Bulimia (Bulimia nervosa) is a very serious eating disorder. People suffering from bulimia binge eat on a daily basis, followed by purging, through vomiting or by taking a laxative. They become obsessed with losing weight, even though most bulimic people have a normal weight. To lose weight they will also use diuretics, stimulants, fasting or intensive exercise. Bulimia is frequently associated with high risk of mental disorders: depression, anxiety, alcohol and drug abuse and even suicide.

Anorexia (Anorexia nervosa) is characterized by a pathologically low weight, the desire of being even slimmer, an obsession of not gaining more weight that leads to severe food restrictions. People suffering from this condition are underweight, but see themselves as overweight. In order to keep their weight low, they will force themselves to vomit or use powerful laxatives. Anorexia leads to osteoporosis, infertility and vital organs damage. The imbalances as so serious, that women will often stop menstruating.

If you think that you or someone you know may have an eating disorder, urgently see a doctor for professional proper help. If you want to begin an aggressive weight-losing diet, consult your dietitian to make sure that the diet plan suits your needs and does not affect your future health.

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Federal regulators approve new gastric balloon for weight loss

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An inflatable medical balloon that by filling up space in the stomach helps people who want to lose weight was approved by the FDA

The Reshape Medical balloon could help millions of people suffering from obesity, in their struggle with life threatening extra pounds. The balloon is inserted into the stomach by endoscopy and then filled with saline solution. The procedure takes less than 30 minutes and could be a real opportunity for patients who failed losing weight by traditional methods or do not qualify for weight loss surgery.

As trials show, patients treated with the balloon lost about 7 percent of their total body weight over six months. Even the effect this device has is smaller than gastric banding effect or other techniques, it is considered to be safer. Also, weight regaining after procedure is at smaller rate.

The company did not disclose the cost of the balloon or the procedure, saying it would vary by region. At start, the balloon system will only be available with providers who are trained in performing the procedure.

Source: http://www.foxnews.com/health/2015/07/29/fda-approves-stomach-filling-balloon-for-weight-loss/

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Fitness components explained

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The following 7 components of fitness represent the main characteristics you will develop by exercising regularly
1. Flexibility
Enables joints to be moved through their entire range of motion, flexing and extending them. Different sports though, require different levels of flexibility. Having a flexible body benefits you in many ways, such as: improves posture, reduces back pain, digestion and overall performance.

2. Strength
Provides you the ability to move a maximum weight. It represents the maximum amount of force that a muscle can generate in a single effort.
By increasing your strength, your muscular mass will also increase. This process is called muscular hypertrophy and also helps you better performing every day tasks.

3. Aerobic Endurance
Also called stamina, it is one of the main fitness components and defines the amount of time that you can work out without feeling tired. Stamina uses large quantities of oxygen so that cells could properly function, without getting tired. Sports, like marathon, boost your stamina, in order to be easier for you to deal with daily duties.

4. Speed
Allows you to intentionally move as fast as possible in a preset direction. Speed is useful in many sports and in every day life, by minimizing the reaction time when unexpected events happen.

5. Power
Gives to the muscle tissue the ability to release maximum force in the shortest period of time possible. On a daily basis you need power when lifting heavy objects or to carry difficult physical actions out. In some sports, like boxing, power can really be the key to success.

6. Muscular Endurance
Enables the muscles to perform a continuous, repetitive effort with less fatigue. Endurance activities improve your cardiovascular and respiratory systems and, at the same time, helps you perform several duties for longer periods of time. High muscular endurance may prevent heart disease, colon cancer and diabetes.

7. Body composition
Refers to changes in your fat and muscle distribution in your body. You may also start experiencing weight-loss, which can be beneficial for superior health. Fat surplus is better to be eliminated, but some quantities of fat are needed for a body to have enough energy, to balance the hormonal levels and also to protect internal organs.

 

no diet works for me

“No diet ever works for me!” Here’s why:

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Diets tend to offer short term results and this often leads to frustration

The issue of dieting has so many variables that it would be impossible to cover all of them in a single article. However, we will further be discussing some of the most common misconceptions related to this subject.

Here, at bodyreviewers.com, we try to focus on healthy living rather than on “miracle diets” and this perspective is strongly related to the subject we are discussing today.

It all revolves around boosting the metabolic rate

  1. Food dieting

Food dieting can be an extraordinary choice if it is suited for individual needs. Having a diet plan adapted to your system is the most important aspect as each body comes with its own unique features.

However, most people tend to go for generic diets that involve food deprivation. It all works well for a couple of weeks and then their progress stops as soon as their diet is put to a halt and they slowly start to regain the pounds they have lost.

This occurs due to the fact that their bodies choose to store as much as possible after being deprived of nutrients.

Food dieting should be adapted to your system and it should be permanent, not periodic, with an exception being made in the case of special health issues and demands.

  1. Diet pills

This is a rather controversial subject due to the fact that some work, others don’t, and some are just placebo.

Diet pills should only be consumed after thorough investigation and recommendations. The issue being that this market has generated numerous hoaxes.

  1. Medical intervention

The fastest delivery rate when it comes to drastic weight loss, but also a rather pricy choice and somewhat risky. The issue with medical intervention is that people should engage in it (be it lypo or intestinal rings) as a last resort.

  1. Physical activity

Many argue that physical activity is the key towards sustained weight loss and maintenance. This is true. The best thing you can do with your body is boost the metabolic rate.

Think of your metabolism as the center of information. It collects all your daily habits and sends signals to the body on what its activity rates are. Daily exercising should be present in the life of every individual, regardless of his weight.

The solution

Everything you need physically for you to lose weight is already there. The key towards it all is building a strong mindset. And the strong type of mindset is not built on the motivational trend today, but rather on knowledge and discipline.

Here are the logical steps you should take if you want to lose weight:

  1. See a doctor and get checked for any issues related to your weight
  2. Get a list of restricted and recommended foods

  3. See a professional nutritionist with this list

  4. Obey your personalized meal plan by heart

  5. See a personal trainer and have him put together a personalized exercise routine in accordance to the calorie and nutrient intake from your aforementioned meal plan

  6. Live happy, healthy and good looking

  7. Return to bodyreviewers.com and say thanks
lose weight at home

Weight loss at home

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Lose weight and stay in shape while exercising at home

Although weight training is often preferred, home weight loss exercising can turn out to be of great support for you body, mind and budget.  

The philosophy is this: Your body provides enough weight for you to work with, thus making it easier to mould your silhouette. While this may seem hard at first, constant exercising is bound to help you raise muscle mass while trimming away fat.

What makes working at home interesting is the multitude of dynamic exercises which can be adapted to every phase of development you are going through. This means that you can control the level of intensity which naturally reflects into the amount of fat you burn.

The key to home weight loss exercising is PERSEVERANCE.

In due time, by following a strict routine, you will start to grow strength. This strength represents the boost in muscle mass. It will be your main ally against fat as muscular tissue can be controlled and developed in the direction you find fit for your structure.

Coordination and flexibility will start to build-up towards reaching the next level as well. This enables progress as well, as you will be able, in due time, to finish executing correctly an exercise you couldn’t even dream of doing before. Remember that muscle has memory, so each time you work out a particular exercise, you will start to grow stronger and stronger and more capable to finish in.

Working with your own weight is great for reviving the current sleeping muscle groups. This will also help boost your metabolism, as more calories burned enable a higher metabolic rate.

These exercises are ideal for beginners and people who have undergone a phase of no or less activity than normal.

30 minutes a day can do “magic”

Exercising at home is also fit for travelling and people who don’t have the possibility of going to a gym. Remember to always rest properly and to consume lots of liquids. Any fitness program comes with a healthy diet recommendation, as the effects will start to show sooner and this also enables them to last.

Remember to never skip warming up. When someone says at least 30 minutes of workout each day, it means 30 minutes of intensity. A normal time span for exercising should be close to an hour as it is very important to warm up properly. Warm up should take at least 15 minutes of thorough stretching and flexing each muscle in your body, regardless of what group you are working on that particular day.

In order to start easily and cost efficient, you can access resources like fitness blender on YouTube, fitness programs on your TV sets or have a personalized diet and workout plan made for your structure. For this last option our advice is to see a fitness trainer.

9 ways to lose weight

9 Natural and normal ways to lose weight

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A list of exercises and activities that can keep you slim and healthy

Stressing out the utility of sports in everyday life is rather needless, as every scientific, homoeopathic, nutritional and so on expert indicates that movement is essential for our health. The body is designed in such a manner that it cannot function properly without activity.

The most common recommendation is to work out at least 30 minutes a day while paying attention to your diet. This leads to numerous metabolic and overall health advantages as well as to a more balanced state of mind.

We decided to bring forward a list of 10 exercises in order to find at least 1 or two fit for any taste. Remember, summer is just around the corner!

1. Step-aerobics

Calories burned – about 800 / h

Step aerobics combines the dynamic of fitness with melody. It will generate a step climbing equivalent for boosting the heart rate thus generating a great cardio routine. It can be viewed as a great exercise for the legs and thighs too. An hour a day of step aerobics and results will begin to show in just 2 weeks.

2. Cycling

Calories burned – between 500 and 1000 / h

The intensity and speed of cycling can translate into a great calorie burning tool. It will also be a great opportunity for social bonding.

3. Swimming

Calories burned – about 800 / h

Swimming is a very rounded type of exercise as it involves all the muscles inside your body. This activity can also be handled very easily as it does not involve any weight effort. It will also help improve the overall health of your heart and lungs.

4. Tennis

Calories Burned – up to 500 / h


It is great for cardio and the legs and arms. The rotation it implies will also work your abdomen. 3 sessions a week and you will notice visible results in about 2 months.

5. Elliptical

Calories burned – between 300-500 / h

If you use your elliptical as a hanger it is now time to bring it back to life for 30 minutes every day. You can practice it with less hassle and listen to music while doing it.


6. Running

Calories Burned – up to 600 / h

Running is the Holy Grail of weight loss alongside with engaging in a healthy diet. You can practice it almost everywhere and it’s free. Get yourself a good pair of good quality running shoes and engage. Running will also help clear your mind.

7. Walking

Calories burned – about 360 / h

Walking, simple as it may seem, is an effective cardio exercise and it will also balance your digestion. This is one of the most simple and pleasant things to do. Combine it with some great scenery and you have a perfect set-up for healthy living.

8. Dance

Calories burned – between 600 and 800 / h


Dancing is as great for your silhouette as it is for your heart. It will also help you get to know your body better.

9. Exercise videos

Calories burned – between 200 and 400 / h


Exercise videos are a great tool for working with a professional example while never leaving your house.

Controlling metabolism - the key to any successful diet

Controlling metabolism – the key to any successful diet

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Metabolic transitions and balance are key factors towards achieving healthy weight loss

It is often frustrating after going through some hassling diet to find out that the yo-yo effect kicks in and, even if you have lost some pounds, you start gaining weight yet again after the diet is completed.

What causes this?

The general rule is that drastic rationing during diets might turn your body against you as some nutritionists claim. The best strategy you can adopt is a personalized diet plan, made especially to work with your type of metabolism. This enables a long-term type of diet flexibility as it represents applied knowledge.

Why is weight loss so difficult?

First, we have to understand more on how the body works. Food and water are our basic sources of energy. The processes leading to the recovery of useful substances from food, ads up to what we call metabolism. Depending on the energy it receives, metabolism signals certain features to our overall being.

Depending on the intensity of its operations, metabolism can lead to faster or slower calorie burning. Its tune is the decisive factor for the destination of everything you engorge; be it your fat tissues or energy tank.

Another decisive factor is genetics. Genetic heritage can have its say on our weight loss or gain efforts. However, this is not something we can directly influence. Metabolism, on the other hand, we can influence for our own sake.

What can go wrong when dieting?

For some people who have been struggling with being overweight for some time now, all these different weight shifts which occurred when dieting have lead to metabolism disorders.

This translates to lack of pace and entering into a lethargic metabolic rate. This is a weight loss diet common trap that is neglected by most.

Some honest diet facts

Diets are opposed to human nature. Remember, we’re saying diets, not healthy eating. The body needs a certain number of nutrients and calories to add up to its metabolic rate or maintenance level.

As most diets do not deliver these substances, the body goes into a state of alertness. This leads to going into safe-mode, thus slowing down the metabolic rate. This actually weakens the chance for a long term, solid effect.

Why doesn’t metabolism naturally recover after diets?

As the cells gather information on the safe-mode, they anticipate starvation, thus maintaining their minimal reserves perspective and functioning in economy mode.

How to not take this chance?

Effective weight loss involves eating enough through a personalized diet plan. 60-70% of our daily recommended calories are a must just for our optimal survival, not to mention if you wish to engage in sports. Increasing your metabolic rate will deliver faster results than slowing it down!

How to reboot our metabolism?

Focus on activity and movement. Muscle fortification leads to a higher metabolic rate. More muscle means more calories burned. It’s the same as with a car, the larger the engine, the more it will consume fuel.