Weight Loss Side Effects

There is no a better feeling than what do you feel after reaching your weight loss goals, but seeing the number on the scale drop isn’t the only side effect of weight loss. In this post, i am going to give you some weight loss side effects that your body and mind may go through.

Weight Loss Side Effects

You will need to drink more water

You will reach a point when If you don’t drink enough water on a given day it will feel like death. This is because fat cells hold a lot of water in reserve. Also, high sodium intake increases water retention, so if you’re eating nothing but fast food and TV dinners, you might not feel like drinking as often. And when you lose weight you don’t have those anymore and you will need to drink a lot of water to compensate it.

You will feel colder

This happened to me, I used to go out in cold environment with just a T-shirt and jeans and I used to be fine, after losing weight I started to feel really cold. This is due to the fact that your body stores fat under the skin and fat is not a good conductor of heat so it kind protect you from feeling cold.

You will have a loose skin

When you lose a large amount of weight in short period of time, your skin can become loose, this is due to the fact that some fat was stored under the skin and now it is gone, still can be frustrating at times.

You will lose some friends

When you become skin you will realize that some people who used to hang out with you, only they did it to make them feel better about themselves.

I know it sounds terrible but it is true and when you start your journey they will discourage you if you make it they will soon realize that the only thing they had better than you, it is gone and they will be gone too.

You won’t  snore

There is a relationship between being overweight and snoring, for most people when you lose weight and your snoring problem will be gone.

You will feel stronger

One of the benefits of losing weight is that you will start to have more energy and you will feel stronger, if you have kids you will find out that you don’t feel very tired when you play with them.

You will get more attention

When you get skin you will become more attractive and you will start attracting more attention especially from the opposite sex.

The society lets us believe that looks they don’t matter and that is a lie, your looks matter, when you became skin you will find out that even people who never looked at you now they salute you every time they see you.

Your passport and driving license

If you look significantly different in your biometric passport photo and how you look today, you tend to get stopped at airport security. You will need to explain to those officials that you lost weight that is why you look different.

You will need to buy new clothes

Yes, you will need to get rid of your ‘fat clothes ‘, you will need to buy new clothes. Meaning, except for socks, you will have to replace your entire wardrobe because your “fat” clothes would be falling off of you.

Final words

Those are some weight loss side effects you will face when finally you lose that last extra pound, but the more important of all you will feel more confident and stronger.

Do you still have some extra pounds on you? do you want to lose some weight and keep it off forever? If you answer yes i will recommend you to watch this video that reveals: The ONE Veggie You Must Avoid Tonight To Lose Your Belly Fat Forever!

 

 

 

Guidelines for Losing Weight

Losing weight is a huge challenge, I know that because I have struggled with this battle for most time in my life. If you have the same struggle as mine, keep reading this post because I have created these simple guidelines for losing weight.

Guidelines for Losing Weight

Here are the guidelines for losing weight

Set a Realistic Time-Frame

The first step in achieving your weight loss goals is setting them, but that is not enough, you need to set up a realistic time flame of achieving it. You cant lose 20 pounds in one week that is unreasonable.

Examine Current Exercise

Exercise is the other half of the weight loss equation. The best way to manage your weight permanently is to combined regular exercise with a balanced diet.

Keep a Food Diary for a Week

Most people feel that they ‘hardly eat anything at all’ will be amazed at their hidden or unintentional eating activities. Simple changes to cut out unnecessary eating or unneeded portions sizes can make a long-term difference.

Lose Weight Slowly:

Forget about those programs that promise you to lose 20 zillion pounds in a week, weight loss should be a steady slow process. According to experts, you should aim to lose between 0.5kg to 1kg per week.

Losing too many pounds to quick can damage your health. To lose 0.5kg/1lb per week, you need to create an energy deficit of 3500kcal. So, by eating 500 fewer calories per day, you will lose 0.5kg/1lb per week. Increasing your energy expenditure will increase your weight loss further. It is a good idea to set short-term and long-term goals.

Reduce your fat intake

Remember that fat contains more calories (9kcal/g) than carbohydrate or protein (4kcal/g) so cutting down on high-fat foods quickly reduces your calorie intake. Swap high-fat foods for low fat, nutritious alternatives.

How to Reduce your Fat Intake?

Start your day with fruit, yogurt, wholegrain cereal, porridge or wholemeal toast.

Include five portions of fruit and vegetables in your daily diet – eat fresh fruit as a snack, pile salad into your sandwich or add a side salad to your main meal.

Make vegetables and grains the base of your meals – pasta, potatoes, rice, couscous, bulgar wheat.

Flavor salads and vegetables with herbs, lemon/lime juice, fruit vinegar

Add extra vegetables to pasta and curry sauces, stews, soups, bakes, shepherd’s pie and lasagne.

Make fresh fruit the base for dessert – add yogurt, fromage frais, custard or half fat crème fraiche.

Minimise added fats and oils in food preparation (e.g. dressings, added butter and margarine, cream, fatty sauces).

When cooking, opt for lower fat cooking techniques such as baking, steaming, boiling and grilling instead of frying.

Reduce saturated fats e.g. butter, pastry, biscuits, and puddings. Choose lean cuts of meat and substitute skinless chicken, white fish, and beans for some of the meat in your diet.

Avoid foods made with animal fats or hydrogenated vegetable fats as they contain larger amounts of trans fatty acids i.e. margarine, biscuits, cakes and bakery items.

Low-Fat Snacks

  • Sandwiches/rolls/pitta/bagels (filled with salad, tuna, chicken, turkey, ham, marmite or banana)
  • Low-fat yogurt and fromage frais
  • Fresh fruit (e.g. apples, bananas, pears, peaches, nectarines, grapes)
  • Scones, potato cakes, crumpets
  • Dried fruit
  • Rice cakes/ breadsticks

What about Carbohydrates?

Eat enough carbohydrates because carbohydrates fuel all types of exercise. If you eat too little carbohydrate, you will experience fatigue, lack of energy and your training will suffer. Low carbohydrate diets can result in muscle loss.

Fill up on High fiber foods

High fiber foods will help to fill you up and feel satisfied for longer, keeping hunger at bay. The following is a list of high fibre foods which you should base your meals and snacks on:

  • Wholegrain breakfast cereal
  • Porridge
  • Wholemeal bread and pasta
  • Brown Rice
  • Beans and lentils
  • Potatoes
  • Fresh fruit
  • All kinds of vegetables

Eat little and Often

Aim to eat 5-6 small meals and snacks each day at regular intervals. This will help maintain energy levels, prevent hunger and avoid fat storage. Avoid leaving long gaps between meals as people often over-eat when they are hungry or are ‘eating on the run’.

A well-chosen snack before training or in the afternoon can take the edge off evening hunger. Take time to slow down and eat, even when you are busy. Your brain and your stomach both need to enjoy the experience of eating.

Alcohol

Cutting down on your alcohol intake can help you lose unwanted body fat. One pint of beer is equivalent to 182 kcal so if you cut out five points per week, you’ll save 3640kcals per month, that’s 0.5kg in body weight! Since alcohol is associated with relaxation, it is often also associated with unwise eating.

Fad Diets

Be wary of diets and supplements that promise weight loss. There are no special pills, potions or products that produce safe and effective weight loss. If something sounds too good to be true, it probably is.

Consult a Dietitian if you are having difficulties with your weight-loss goals or you would like a supervised, individualized program. Expert advice is needed for those who are struggling with an eating disorder or disordered eating behavior.

 

Final words

Those are guidelines for losing weight, which one do you find the most helpful one? let me know in the comment section below.

 

 

Weight Loss Tips From A to Z

Here are my Weight Loss Tips From A to Z enjoy.

Weight Loss Tips From A to Z

Aim for a sensible rate of weight loss. While you may lose more at the beginning, you should lose an average of about 2 pounds (lb)/week after the first month or so.

Be honest with others about what you need them to do to support you during this journey.

Concentrate on the positive lifestyle changes that you have made and the success that you have experienced, instead of focusing on how far you have to go.

Do not believe everything that you read or hear about health and nutrition—misinformation abounds.

 

Excel at a few things, rather than overwhelming yourself by trying to do well at many things.

Forget all of your past experiences with diets and other weight-loss attempts. You have to go into this with a clear mind.

Get the resources that you need to succeed before starting, such as measuring cups and spoons, a food scale, cookbooks, subscriptions to health-centered magazines, workout clothes, exercise equipment, etc.

Have a backup plan for when the unexpected happens, because it will happen!

Ignore people who try to convince you to eat foods that you know are not good choices. Clearly set your boundaries.

Just take one day at a time. You do not need to focus on next week or next month today.

Know your own limits. If you know that you are unable to eat just one serving of ice cream, do not buy that carton of ice cream.

Look at this as a learning experience. Maybe you did not make the best choices today, but as long as you have learned something about yourself or what you could do differently in the future, it was just one day.

Make this about doing something good for yourself, instead of about something that you “have” to do.

Never let yourself fall into the “all or nothing” mindset. As long as you are doing better than you did before starting this, you are doing great!

Organize your weight-loss materials by using binders, spiral notebooks, recipe boxes, etc.

Purchase fresh fruits and vegetables at least once each week, so that you always have fresh options available.

Quit comparing yourself to others. Instead, compete with yourself to continually improve.

Reinforce your new habits every time that you reach a goal by sharing your successes with others and rewarding yourself with something other than food.

Suggest options to others for socializing, such as restaurants that you know offer healthful choices and physical activities that you would like to do.

Trim your usual portion sizes by one third. Slowly eat what you have served yourself, and then have the remaining one third only if you are still physically hungry.

Understand what impact stress and emotions have on your food choices.

Verbalize how you are feeling, instead of keeping it bottled up inside.

Work at treating yourself kindly. Wear a rubber band around your wrist, and snap it every time that you think about something disheartening about yourself.

X out time in your planner for food preparation, exercise, and relaxation.

You are ultimately responsible for how successful you are in changing your lifestyle.

Zero in on the three reasons that you most want to lose weight. Keep these reasons in the back of your mind, or write them down on a piece of paper and keep the list in front of you at all times.

 

5 simple ways you can burn 200 calories without exercising

Family dinners, those little snacks that you consume at night or the coffee that you drink with your friends are an important part of your daily life.

But, just are the things that add calories to your diet and that can seriously cause you to gain weight. If that fact worries you, but you do not have time to formally exercise, here are some ways in which you can burn 200 calories without exercising.

5 simple ways you can burn 200 calories without exercising

1: Cleaning your house

Most of the activities you can do in your house like leaning the toilet, laying your bed, sweeping and doing laundry, among other tasks, can help you burn 200 calories without exercising. It is not necessary that you become house boy or house girl, but these activities are something that you will have a forced to do and in that way you will get y our house clean and lose some weight in the process, this is a win-win situation for you, and that is why they are worth it.

2: Go to the store on foot or bicycle

It does not matter if you are going to see a friend or to buy something in the near store, go on foot or by using a bicycle, the idea here is to avoid using your car when you go a short distance.According to many health experts, you can lose around 200 calories by walking or riding a bicycle during 20-30 minutes.

3: Sing

Even if it seems bizarre, singing for an hour and a half will help you burn those horrible extra calories. The best thing is that you can do it while you shower (i love shower singing) when you’re stuck in traffic or with your friends if they go partying. 

4: Drink water with ice

The next time you are thirsty, choose to drink very cold water. That way you can accelerate your metabolism and burn around 25 calories per glass because your body uses extra energy to heat the liquid. So, 2 liters a day = 200 calories less.

5: Laugh out loud

Did they tell you a joke, did you see a funny meme on FB? Do not hold back and laugh. In addition to having fun, 10 to 15 minutes of laughter can increase your energy expenditure from 10 to 40 calories per day. That means that if you laugh for an hour and a half you will surely burn 200 calories.

Final words

These are 5 simple ways you can burn 200 calories without exercising, the idea of this article is not to tell you to stop exercising or stop your diet, the idea is to give you some ways you can use to burn extra 200 without exercising.

 

7 reasons why you’re not losing weight

Probably you have been trying to lose weight for some time now and the results have been nothing than a huge disappointment. You’re are not alone most people who try to lose weight they don’t reach their goals due to various reasons. Here are 7 reasons why you’re not losing weight.

7 reasons why you’re not losing weight

7 reasons why you’re not losing weight

  1. You’re skimping on sleep

Believe it or not, sleep can play a part in helping you get rid of those few extra pounds. When you’re not getting enough sleep, your body produces more ghrelin, the hormone that triggers feelings of hunger, which may cause you to overeat.

2.         You’re getting older

They say that the age comes with the wisdom but another part of the coin is that as you get older, your metabolic rate inevitably slows down, affecting how effectively your body burns calories and it becomes more difficult to lose weight.

3.         You’re overeating processed food

I know that in a modern era it is very difficult to escape white bread and rice but such processed foods make it even harder to cut down on your calorie intake because of their low satiety levels. These foods will not keep you full for long and will cause you to eat more than you should.

4.         You’re eating the wrong fats

Not all fats are bad, there is a good and bad fat. Milk is nutrient-rich and serves as a great source of calcium and vitamin D, but full-fat milk contains a high amount of saturated fat that’s associated with high blood cholesterol and heart disease. Like dairy products, red meat also contains unhealthy fats, so it is crucial to have them in moderation. Include more healthy fats that come from foods like avocado, fish, and nuts in your diet. Fats from these foods are way more nutritious and are lower in calories.

5.         You’re not doing the right exercises

Doing exercise is good for your health, no matter if they are the right or wrong ones, but if do you want to lose weight you will need to do the right kind of exercises that suits you and your body. We are very different and our bodies react differently to different kind of exercises. I will recommend you to see a specialist before you start doing any kind of exercise, especially if you are overweight.

6.         You’re stressed

Stress is one the common battles in the modern society. When you’re stressed, your body releases a hormone called cortisol that causes your blood sugar level to fall. And your brain will think that the low blog sugar lever is because you have used all your calories and it will force you to take more sugar. This is a reason when we are stressed we crave for sugar or sweet beverages.

7.         You’re not exercising hard enough

This is another reason why you’re not losing weight, when you’re working out you need to increase your intensity of 70 to 85 percent of your maximum heart rate – at that level, you should find it hard to talk.

Ultimately, weight loss requires a calorie deficit, and you will be able to achieve that more efficiently when your amp up your workout intensity.

Final word

Those are 7 reasons why you’re not losing weight but remember weight loss is not a one-day thing, it may take time and effort to reach your weight loss goals, the most important thing you can do is to change your lifestyle to suit your weight loss goals and keep moving on.