Weightlossscience

Weight Loss Success with a Meal Replacement Shake

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With India just behind US and China in obesity, do you need to worry now? Honestly speaking, yes, as being overweight will set the stage for diabetes. In fact gaining as little as 10 pounds or 4.5 kg of excess weight promotes insulin resistance, a precursor to diabetes.

To think of it, what’s causing such increase in obesity numbers? Sedentary lifestyle, a diet rich in artery-clogging trans fats, fructose rich soft drinks and a faulty gene sequence inherited by Indians predispose us to an increase in waist line, weight gain and type2 diabetes.  Now, that weight has started to affect Indians young, it demands prompt attention, as a lot many lifestyle ailments like high blood pressure, high cholesterol, heart disease, stroke, osteoarthritis, acidity and sleep apnoea are a result of the growing girth of Indians.

When the solution is obvious, why many of us continue to struggle with weight and lose it with great difficulty, only to gain back the lost kilos! Dieting and weight loss packages do not work in the long run and incorporating a gym session don’t work for people with a hectic lifestyle. The solution lies in a meal replacement shake to lose weight the healthy way.

BENEFITS OF A MEAL REPLACEMENT SHAKE

Meal replacement shake is the secret of the rich and famous to lose weight. Shane Warne loses extra weight with meal replacement shakes. So does, Charlize Theron. If a meal replacement shake can help celebrities achieve their weight loss goals, you are no exception.

The most evident benefit of a meal replacement shake is a slimmer and leaner you with renewed confidence and a new wardrobe. Containing a nutritious mix of high protein, low fat, moderate carbohydrate and fortified with vitamins and minerals in a modest calorie package, meal replacement shake helps you achieve your weight loss goal. To speed up the fat loss, the meal replacement shakes contain fat burning ingredients like green tea and garcinia cambogia extracts. Along with skimmed milk, the weight loss shake provides approximately 250 calories or fewer in one serving.

A normal Indian meal provides 600 to 700 calories. Replacing the meal with a meal replacement shake reduces calorie intake by 500 calories in a day. If you are able to sustain saving of calories, you will end up losing 2kg in a month.

WILL A MEAL REPLACEMENT SHAKE SATISFY ME?

Absolutely it will. Typically, a meal replacement shake is rich in proteins. As compared to carbs, protein is difficult to digest nutrient and keeps you full and sated for a longer duration. Moreover, these shakes are enriched with fiber that promotes the feeling of fullness to delay hunger pangs. In fact, a meal replacement shake is an ideal substitute for junk food cravings.  

WHO CAN HAVE IT?

Anyone who wishes to lose weight and get in the shape you love. However, people suffering from high blood pressure and diabetes need to check with their doctor, before they use meal-replacement-drinks. Though, it’s accepted that loss of weight improves management of blood pressure and enables better management of diabetes.

In the company of a sensible nutrition plan and moderate exercise, meal-replacement-drink is a sure shot way to weight loss.

 

 

 

 

 

 

How to Get in the Shape You Love

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Anyone who has ever tried to lose weight knows that it’s not that simple. Reiterating the basics, extra weight is the equivalent of excess calories derived from the foods you ate but couldn’t burn. Many weight loss hopefuls embark on starvation diets and buy slimming packages to lose weight. But, the lost kilos end up finding them back and are more difficult to shed the next time.  Therefore, any sensible weight loss plan should restrict your calorie intake, through meal-replacement-shakes and accelerate your calorie burn for results to show. Moreover, losing weight and keeping it off requires a long-term commitment, a change in your lifestyle. The essential steps are:

1. WATCH YOUR CALORIE INTAKE

The simple science behind weight loss is to control your calorie consumption and improve the burning of calories. Meal-replacement-shake offers a unique blend of high-quality proteins, essential vitamins, minerals and fiber in a lean package of around 200 calories. This makes it a useful ally in weight loss. Research studies have proven that compliance to a meal-replacement is higher than the conventional low-calorie diets. The increased compliance results in sustained weight loss.

2. GET MORE PROTEINS TO CURB HUNGER PANGS

Protein is a more satiating nutrient than fat or carbohydrate. This implies that a high protein diet will keep you full for longer. Drinking  a meal-replacement shake in place of a regular meal, enables you to get good quality protein along with saving 500 calories. Since protein is a hard to digest food, it curbs your urge to snack and even improves your metabolic activity.

3. FOCUS ON FIBER TO BECOME FIT

A good amount of fiber is good for your digestion and metabolism. Fiber slows down your digestion, which helps you feel fuller for longer. It also slows down the breakdown of carbohydrates that helps in managing blood sugar. In fact, insulin holds the key to belly fat.  Unlike, simple carbs, fiber-rich foods, like oats, do not allow sharp spikes of insulin which helps in managing weight. 

4. GET ESSENTIAL VITAMINS AND MINERALS

Though classified as micronutrients, vitamins and minerals are essential for good health. When you’re trying to lose weight, you should incorporate multivitamins and minerals in your diet to fill in the nutritional gaps.

With the convenience of an instant shake and the nutrition of a healthy diet, meal-replacement-shake is a sure-shot way to weight loss and to keep those kilos off.  Replace One meal in a day and have nutritious foods in a sensible portion size for the rest of the day to lose weight.  A bit of moderate exercise, like going for walks unlocks the key to permanent weight loss. 

Why Crash Diets Fail in Long Run

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If Beyonce can lose weight on Master Cleanse, a liquid diet of cayenne pepper, maple syrup and water for ten days, wouldn’t it work for you? Crash diets or starving to lose weight, the open secret of the celebrities and models is counterproductive in the long run. Find the true story. 

Topping the list of New Year resolutions, weight loss figures on almost everyone’s list of must-do tasks. Such fierce is the desire to lose excess weight that the dieters are willing to resort to go under the knife to staple their stomachs for permanent weight loss. The less courageous ones resort to extreme calorie restriction by starving themselves to shed the extra weight. What they don’t know that by denying food they risk getting fatter in the long run?

EXTREME DIET CAUSES YOU TO LOSE MUSCLE AND WATER

 When you completely ban a food item during  extreme diet, the large chunk of weight loss comes from muscle and water. Mostly, such diets ban carbohydrates, as  a result you lose a lot of water weight. How? For every carb gram you consume, your body attaches four grams of water to it. Shun carbs and you lose a lot of water weight. But, it’s temporary and you are going to gain back the kilos immediately as you resort to your normal diet.

SLOWED METABOLISM

Glucose is the energy currency for the body, more so for the brain. Your liver stores enough glycogen (longer chain version of glucose) to last for just one day. After 24 hours of fast, your body will turn to muscle for energy. Therefore, at the end of starvation diets, your body loses lean muscle mass and water. In fact, if you diet without exercising, of every pound you lose, 25 percent is lean body mass, warns the American Council on Exercise,  which is counterproductive because losing lean muscle mass slows your metabolism.

As a result, your body spends lesser calories to carry its regular functions. Hence, when you resort to your pre-diet calorie level, the extra calories get stored as fat. Studies by Columbia University show this metabolic slowdown can mean that just to maintain a stable weight, people must eat around 400 fewer calories a day post-diet than before dieting.

EXTREME DIETS DISRUPT YOUR HORMONES

British researchers have run a two-year-long study, reported in The New England Journal of Medicine on 50 obese men and women. Initially, the dieters survived on the bare minimum 500-550 calories, for eight weeks. They lost 30 pounds (13kg 607g) by the end of eight weeks. For two years, the dieters were coached to resort to healthy eating behaviour. However, the average weight gain in this group was 11 pounds (approx. 5 kg)

The researchers found that the volunteers’ hormones had gone erratic and it behaved as if they were starving and in serious need for calorie surplus. Their level of ghrelin, appetite stimulating hormone was 20 percent higher than at the start of the study. Meanwhile, their levels of an appetite suppressing hormone, peptide YY, were unusually low. Furthermore, levels of leptin, a hormone that suppresses hunger and raises the metabolic rate, also remained lower than expected.

Think sensibly, any diet plan that claims to lose weight in a month is a scam. Did you gain weight in a day? Therefore, eat prudently and resistance train to build muscle, a metabolically active tissue to lose weight. Keep realistic goals of weight loss which should not be more than a pound in a week or 2 kilos in a month for permanent weight loss.

 

 

How Green Coffee Beans Help in Weight Loss

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 Did you know green coffee bean extract can boost your weight loss? Let your happiness overflow and enjoy the coffee.

Weight loss as a subject embraces all of us. Very few are content with their weight and the rest of us struggle to reach the ideal weight, usually with the help of diet and exercise. A big missing piece of the weight loss puzzle is metabolism, which is your body’s ability to burn what you eat. The weight loss seeker in you is anxious to decode metabolism to figure out how to put it on overdrive, so that you can amplify your fat burn. Your search ends at green coffee, which is the unroasted version of coffee and is of immense help for people who wish to lose weight.

1.         ENHANCES FAT BURN

Chlorgenic acid in green coffee can help you get skinny. Chlorgenic acid interferes with the absorption of starch and promotes fat burn. A randomized control trial was conducted on 30 overweight individuals to investigate the efficacy of green coffee beans versus instant coffee. Both the groups continued with their lifestyle as usual with the exception of change in their beverage. Post 12 weeks study  it was found that the group taking the instant coffee with green coffee bean extract lost 11.9 pounds (5.4 kg), while the group taking plain instant coffee lost only 3.7 pounds (1.7 kg). Body fat percentage also went down by 3.6 percent in the green coffee extract group, compared to 0.7 percent in the other group.

2.         GET MORE FROM WORKOUTS

The stimulating action of caffeine needs no emphasis. Having it before exercise, adds punch to your workout sessions. Caffeine is an effective ergogenic — something that improves athletic performance — it spares muscle glycogen and delays fatigue

3.         ENERGY BOOSTER

Caffeine is also an energy booster. It increases your focus by making your natural neurotransmitters serotonin, dopamine and acetylcholine more effective.

4.         IMPROVES METABOLISM

Coffee improves your metabolism by increasing your rate of thermogenesis (how your body burns calories to create heat and energy). However, this is only a slight increase, but can cast enduring effect to your weight loss plan.

5.         CONTROLS APPETITE

Green coffee suppresses undue cravings for junk food. Naturally, when you eat less you weigh less.

Go ahead and enjoy your favourite cuppa to lose weight. Spike it with cinnamon to amplify your weight loss. Well, like all good things, you need to be a bit cautious, because too much of coffee can stain your teeth and disrupt your sleep, and if you shortchange on sleep your success in weight loss gets impaired.

 

Discover the Secret to Permanent Weight Loss

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Anyone who is pursuing weight loss with dedication knows that more than losing weight, sustaining it, is the bigger challenge. Usually, the lost kilos have a penchant for finding the person back and shedding weight, the next time becomes more difficult than earlier. The reason behind it is the slowed metabolism which makes it important to make lifestyle modifications to sustain the weight loss. Incredio tells you more about the healthy way to weight loss. 

1. COUNT YOUR CALORIE INTAKE        

Putting it simply, excess weight and surplus calories go hand-in-hand. When your calorie consumption exceeds your calorie expenditure, the surplus calories get stored in your body as fat. Most people after losing weight revert back to the diet of the pre-weight loss days. What they forget is that essentially the same diet had created a caloric surplus for them in the first place. Moreover, when you diet, your body begins to save calories. Keep a count of your calorie intake to sustain the weight loss.

For success in controlling your calorie intake, you need to 

  • Ration your portion size
  • Eat from a smaller plate
  • Stop eating at the first signs of fullness

2. EAT MORE PROTEINS

Include protein in your diet plan to maintain your weight loss. This food group keeps you sated for longer, nixes hunger pangs, food cravings and helps in muscle synthesis. All in all, you should endeavour should be to eat more proteins in each meal. Though, the need for protein is felt more in the early morning, as your body enters in a catabolic state after fasting for the whole night. Consequently, it attacks lean muscle mass to get the necessary protein. Have a whey shake within half an hour of waking up to halt the muscle breakdown. Plan your meals in such a way that your breakfast should include a generous dose of protein along with complex carbs. A few good options are

  • Steel cut oats with egg whites
  • Brown bread with peanut butter
  • Milk and bran flakes
  • Yoghurt with fruits

3. GET SKINNY WITH MEAL REPLACEMENT SHAKES

Meal replacement shakes are useful to attain the goal of permanent weight loss. Therefore, on the days when you’ve feasted, it makes sense to replace your dinner with a meal replacement shake. You can also pick two days in a week when you should have meal replacement drinks in lieu of dinner. This will negate the effect of any indulgences you might have committed during the week by controlling your calorie intake. Carry the sachets of meal replacement shakes with you when you travel for work. This will help you set right the dietary excesses, you may commit during the day.

4. ARE YOU EATING ENOUGH FIBER?

Fiber is your ally in sustaining weight loss. Loaded with antioxidants, vitamins and minerals, fiber keeps you full for longer at minimal calories. To get the generous dose of fiber, include fruits, leafy greens, whole grains cereals in your meal plan.

5. MAKE FRIENDS WITH METABOLISM

Metabolism casts huge impact in sustaining your weight loss goals. Begin to resistance train to tweak your metabolism in your favour. The more muscle mass, you’ll have better responsive will be your metabolism. Keep yourself hydrated because thirst not only masquerades as hunger, it also causes a drop in your metabolism. Sleep well to lower your cortisol levels and remain active. Together, these cast positive effect on your Basal Metabolic Rate, the rate at which your body burns calories to maintain its activities.

 Live well, stay happy and recruit these tips for permanent weight loss.

How Guarana Helps in Weight Loss

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Known as liposuction in a bottle, and approved by FDA, Guarana helps in weight loss as it boosts your metabolism to help you shed weight.

A climber of the Sapindaceae species and native to the Amazon basin in Brazil, Guarana a suspicious look alike of a human eyeball has become a star ingredient in weight loss diet. The seed of the fruit is a concentrated source of caffeine.  Additionally, guarana contains tiny amounts of theophylline and theobromine which are similar to caffeine, although they exert subtly different effects on the body. A stimulant by nature, Guarana enhances cognitive function and mental performance in human beings. Additionally, it also supports weight loss.

WEIGHT LOSS WITH GUARANA

Guarana has far reaching effects on weight loss, so much so that it has been touted as liposuction in a bottle. Several scientific studies affirm the weight loss attributes of guarana. A 2001 study published in the Journal of Human Nutrition and Dietetics researched the effects of guarana, yerba mate and damania on weight loss. The group taking the cocktail of herbs containing guarana experienced faster weight loss versus the placebo group. Guarana supports your weight loss because it:

1.    STIMULATES FAT BURN

Since 1000 mg of guarana contains caffeine equivalent to 47 mg of coffee, it works as a super stimulant. Theobromine along with caffeine in guarana excites the central nervous system. It also increases the heart rate and stimulates the release of epinephrine and norepinephrine. When these hormones get activated it sends signals to the fat cells to release fatty acids in the blood stream where it can be utilized as a source of energy. Together these hormones work to burn fat faster.

2.   DECREASES APPETITE

The combination of caffeine and theobromine in guarana lowers appetite. Probably, this was the reason Amazonians used it prolong their fasts. Naturally, when you feel less hungry you eat less.

3.    SUPERCHARGES METABOLISM

Guarana supercharges your metabolism. Anyone who wants to lose weight knows how an active metabolism can make all the difference. When your metabolism is high, you end up burning more calories with your bodily functions, like respiration, digestion. Even if you are not active, your calorie burn increases and you grow skinny. The similar effect on metabolism is cast by building muscles.

4.   RELIEVES WATR RETENTION

The duo of caffeine and theobromine act as diuretics. For people who are suffering from edema or water retention, guarana helps flush out excess water by promoting water loss in the kidney tubules.

5.   SHARPENS FOCUS

It has been proven that guarana increases your energy levels and keeps you charged up. A British study of 26 college students, published in the Journal of Psychopharmacology in 2007, found that guarana tablets boosted scores on a battery of tests for memory, alertness and mood compared with the same students’ performance on a different day after taking a placebo. Caffeine alone cannot take credit for the guarana induced optimism. Scientists suspect that saponins, a class of nutrients found in guarana, may be adding to the positive mood by increasing blood flow to the brain. This much is undisputed that guarana enhances your energy levels and helps you deal effectively with diet related mood swings. Ultimately, the more focused you are to your weight loss goals, higher are your chances of success.

CAUTION

Guarana is a stimulant, which means an overdose can make you jittery and sleepless, just the way caffeine does. Pregnant women, children and people with health conditions should avoid it.