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Reduce Fat by Eating More

You can burn fat, lose weight by 50% and even more and still eat to your heart’s content. More and more people are eating right food to get rid of that extra fat instead of starving their bodies. You can effectively lose your weight by eating foods that aids in reducing weight. One of the key to successful weight loss is eating the right food in right quantity and at the right time. Do not take a refuge by going on diet as it hampers the metabolism of the body and makes us fatter.  Eating to reduce weight:
Fad diets can help you to lose weight fast but it is not advised to follow it because it is not healthy for the body and once you resume your normal eating pattern, you tend to gain weight faster. You can manage to lose weight by eating enough food that keeps your metabolism energized. According to recent scientific studies, by breaking your three large meals into five to six small meals you can lessen body fat by about 50%. Surprising as it may sound, it promotes eating more times but at regular intervals and in limited quantities. Mentioned below are easy and natural ways through which you can eat and at the same time lose weight:  

  • Do not diet and deprive body from the food it craves. Allow yourself to eat but do not binge on every occasion you get. Having junk food or a cheat meal once in a while is okay, it may increase the metabolism by the way of shock. However, remember, the article says to eat more but here we are referring to healthy and low-fat food and not junk food. Eat lots of fruits as they contain fiber and also other nutrients that are good for weight loss.
  • Many people skip meals and endure hunger pangs thinking that this will help them lose body fat. However, this is a wrong way as by starving your body you are encouraging it to store food for longer time even as you slowdown your body metabolisms. Instead, make a note of the time when you feel hungry and make a schedule of your meals accordingly. Have five to six nutritious meals everyday and ensure that the foodstuffs you consume are lean source of protein.
  • Do not avoid food items such as eggs, meats and diary products fearing that they will add fat to your body. These foodstuffs help the body in building strong and healthy muscles.
  • Include vegetables and salads in your diet rather than eating pasta, rice, potato or bread in all your meals.
  • You can eat oatmeal during breakfast or lunch and supplement your diet with some proteins. It will not only fill you up but will also help you burn body fat.
  • Have a minimum eight glasses of water daily
  • You can have dark chocolate occasionally as it is healthy and keeps a check on your craving for sweets
  • Eat whole grain breads as they are high in fiber and boost the body’s fat burning potential.

 
Conclusion:
Overweight or obese people are more vulnerable to chronic illnesses like cardiovascular disease, diabetes, depression, sleep disorders and reproductive problems. More and more people are turning obese due to various reasons like sitting in front of the computer the whole day, watching a lot of television, eating junk food and indulging in less physical activity. By altering your lifestyle and diet, you can easily get rid of the extra pounds accumulated in the body.

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Causes Of Weight Gain

Losing weight has become a difficult or an almost impossible task for most of us while on the other hand gaining weight for a normal person goes without any effort. Most people think that they gain weight when they eat more than what they can burn off. This can be termed as the foremost reason for being overweight. In simple words, you gain weight when you eat more and do moderate or no form of exercise. However, this principle does not always hold true. You can gain weight due to various health problems like hypothyroidism, anxiety, organ disease, food sensitivity, blood sugar imbalance, and kidney, liver or hear disease. Weight gain is also associated with Cushing’s syndrome, which is a rare disorder resulting from abnormally greater levels of cortisol hormone in the blood. Body’s hormonal systems are impaired due to high levels of cortisol, this leads to various problems including weight gain. Sometimes, people suffering from this syndrome also face severe complications like osteoporosis, hypertension and diabetes. This syndrome is most common amongst young and middle age women. Reasons for Weight Gain: Almost each one of us is struggling to maintain weight. Several diets are prescribed to individuals who want to lose weight, but there seems to be a dearth of knowledge on how to maintain your ideal weight. This is because most individuals are unaware as to why they are overweight and what the reasons behind their gaining extra weight are. Listed below are some of the causes that lead to weight gain. The possible reasons that may lead to overweight are listed below.

  1. Simple reasons:

Some of the simple reasons that may lead to weight gain are listed below:

  • Overeating
  • Pregnancy
  • Aging
  • Recent childbirth
  • Appetite changes
  • High carbohydrate diet
  • High fat diet
  • Excessive snacking
  • Inactive lifestyle
  • Less exercise
  • Lifestyle changes that may lead to reduced activity or increased eating
  • Comfort eating
  • Stress
  • Depression
  • Compulsive eating
  • Unhealthy eating behavior
  • Medications like contraceptives

2. Diseases: People suffering from certain diseases tend to gain weight.

  • Hypothyroidism
  • Certain hormonal conditions
  • Acromegalia
  • Familial obesity
  • Obesity
  • Polycystic Ovary Syndrome (PCOS)
  • Depression
  • Hypoglycemia
  • Diabetes
  • Cushing’s syndrome
  • Emotional conditions
  • Psychological Disorder
  • Hypothalamus disorder
  • Brain tumor or trauma
  • Brain disorder

3. Psychological disorder: It has been noticed that people suffering from some kind of psychological disorder gain weight. Certain psychological disorders that may lead to gaining weight are:

  • Comfort eating
  • Depression-related eating
  • Anxiety-triggered eating
  • Reactive hyperphagia

4. Fluid retention: Weight gain is not necessarily due to fat retention, it has also been observed in case of fluid retention. Some of such conditions are mentioned below:

  • Premenstrual bloating
  • Edema
  • Nephrosis
  • Congestive heart failure
  • Heart failure
  • Cirrhosis of the liver
  • Kidney failure
  • Lymphatic obstruction
  • Excessive IV fluid

Conclusion: Listed above are the possible reasons through which you can gain weight. However, the most common reason for gaining weight is your diet. Your diet plays a key role when it comes to weight gain. If your diet includes a lot of calories and fats, especially from fast foods, you are bound to gain weight.? You are advised to consume a well-balanced diet that is rich in variety of vegetables and fruits, wholegrain and also lean meats like chicken. Besides, you should also pay heed to your physical activity. If you desire to lose weight, you have to incorporate exercise in your daily regime. Physical inactivity is the second biggest reason for gaining weight. Women especially tend to ignore exercise and hence accumulate extra body fat. By doing exercise, you not only stay away from being overweight you also actively reduce risk of developing certain diseases mainly cardiovascular diseases.

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10 Ways to Help Your Child Lose Weight

Children in their growing phase need to have balanced diet so that the body gets its daily dose of required nutrients. With both the spouses working, there is extra income in the house but less time to cook. The result is that children binge on junk food resulting in malnutrition and obesity. Making your child loose weight requires you to be determined, supportive and gentle with your children.  Here are a few tips to make your child loose weight the healthy way.

  1. Cut the junk– Reduce the junk diet that your child consumes and tutor him gently to avoid aerated drinks. Replace the cola with fresh juices and milk shakes. Cook up some tasty surprises at home to keep your child’s taste buds happy and body junk food free.
  2. Add some raw food– Encourage the consumption of fruits at home. Try fruit salads, custard and fresh fruit juices to add some variety. You can also dish out some tasty salads with their favorite dressings and store it in the fridge. Your children can snack on it whenever they are hungry.
  3. Exercise– Get you child to be active. Buy him/her a cycle and tell them to get outdoors and play. Sitting indoors watching TV and playing videogames lowers their BMR and weakens their bone and eyesight. Encourage them to play basketball, foot ball or rugby. Getting on the field and running around will help them shed off the puppy fat.
  4. Be a role model– Your children look up to you. Join them in their quest to loose weight and share their meals. This will ensure that they don’t feel left out and will also keep you in shape. It will also minimize their chances of cheating on their diet.
  5. Family health‘ The whole family switching to a healthy diet and exercising together can be fun and help to bond well together. Working out and eating right will benefit all your kids irrespective of them being thin or fat.
  6. Choose the right food– While dishing out recipes; choose foods that are high on nutrition but low on calories. Discourage the use of packaged food as they have preservatives that decrease the nutrient absorption in the body and lower the BMR.
  7. Encourage outdoor activities– With computer games and video games taking on the fancy of the children, they tend to get stuck indoors. Encourage them to go out, play in the garden. Take short walks with your children every day.
  8. Picnic with them– Go out on weekends instead of being stuck indoors. Play games like Frisbee and badminton while you are out. It can be a fun way to give your children a work out.
  9. Join classes– For children who are extremely obese and lethargic, make them join classes like karate, swimming, dancing or gymnastics. It’s the perfect way to make them learn something new and also loose weight.
  10. Avoid comfort food‘ Do not use junk food as treat or comfort food when they are low. It will only make them crave for them more, whenever they are low and increase their addiction to junk food.
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Daily activities that can burn calories

Machines have become indispensable part of our lives, cutting down the time taken to get work done by half. But they have also helped to add a few inches to our waist and few pounds to our weight. A few changes in our daily activities can keep us in shape by increasing the amount of calories burnt. Just follow these tips and get slim.  

  • Take the stairs– Start with giving elevators or lifts a miss and climbing the stairs. Just ensure that you have comfortable footwear and safe, well lit stairs. Initial few days you may pant your way up, but later you can try increasing the speed. Since you have to fight the gravity to go up, it proves to be a vigorous and effective exercise. You can burn around 8 calories in minute and also tone your legs and butts. Besides, it’s a good exercise for your knee and hip joints. It’s also the perfect exercise to perk up muscular stamina in the legs and increase cardiovascular endurance to excess strain. In fact, fitness equipment companies have taken the inspiration of the motion of climbing of stairs to design the stepper. While climbing down, slow the pace so your knee does not feel overloaded.
  • Scrub and clean your floors and kitchen shelves– Stop hiring help to clean the floor and keeping your kitchen clean. Go down on your knees and scrub the floor clean. This gives good complete body work out. It tones the muscles in your arms and legs, burns mores than 200 calories, tucks your tummy in and above all, gives you a spotlessly clean kitchen.
  • Hide that remote – This may initially seem annoying, but helps in a big way to burn those calories. Get up and switch channels, increase or decrease the volume and if it gets too annoying, just shut the TV and go for a walk.
  • Stop taking the car for short distances– Next time if you are heading for grocery shopping, leave the car behind and walk the distance. For all you know, you may enjoy the walk, reconnect with nature and lose some calories.
  • Fire the gardener– No one can beautify your garden as well as you do. So tend to your plants, mow the lawn and water your seeds by yourself. It can keep you active and you just might get a new hobby that you can enjoy. Besides, you save on the gardener’s salary.
  • Fetch your things yourself– Stop sending your kids to fetch things. Get up and fetch them for yourself. In time it can get you more active and less bossy.
  • Cut the stops– If you take the bus to work, get off a stop earlier and walk the rest of the way. Just learn to catch the bus early, so you are not late to work.
  • Play with your kids– Stop just watching them have fun, join them. It can get the kids happy; give you some work out, not to forget be equally fun for you too.
  • Do some crunches while watching TV– Don’t be a couch potato and sit and stare at the idiot box. So some crunches or finish cooking while watching TV. It can get you a flat tummy and stop you from putting on calories due to sitting idle.
  • Take walk breaks– Take a walk for a minute or two between work at office. It can refresh your mind and get your body active again.
  • Take the dog for a walk– In reality let your dog take you for the walk and burn the excess calories.
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1200 Calorie Diet for Weight Control

Keeping a check on weight can be a hard task especially for people who love to eat. This breed of people is so habituated to pampering their taste buds that dieting their way to a good body sends them into depression. Such people are not able to keep away from food for long and after sometime, give in to their cravings and start digging into food sooner or later. 1200 diet calories is perfect for this breed of food lovers.

What is 1200 calorie diet?
This is diet plan that is perfect for people who want to loose weight while they are eating well. ??It involves counting the daily consumption of calorie intake and ensuring that it does not exceed 1200 per day.  
Advantages of the 1200 calorie diet plan

  • No need to go on diet pills
  • Eat all your favorite food
  • No need to crave for food
  • Fulfills the nutritional requirements
  • No need to starve

  While people are on the 1200 calorie diet plan they do not need to cringe away from their favorite food. From pastas to pizzas, all can be consumed, but in smaller portions. People who follow this plan need to keep a count on their calories. ??Also called as portion control, this diet allows you to indulge in your favorite food. ??While a person is on 1200 diet control he has to maintain a food diary, weight table and exercise table.  
How to go about with this plan?

  • Storage of food– while keeping left over food, separate them into small servings. Know the calorie account of the serving, either through cook books or by looking up the internet. By doing this, you automatically decrease the portion of food that you will be eating without the extra effort. It also helps to decrease the temptation of eating more food.
  • Eat more salad– this one of the most effective and healthy way to curb your appetite. It is also ensures that you avoid overeating and gives a faster sense of satiety. You can have your greens between meals and spice them up with some vinegar or lime juice. Fresh, raw vegetables are rich in fiber which helps in digestion and adds bulk to the food, thus avoids constipation.
  • Buy small packs- it’s important to buy small packs of snack food. This is because when we open a large pack of some snack, we tend to finish it all immediately. In order to avoid this, one can resort to smaller packs which mean automatically cutting down the calories.
  • Avoid second helpings- in order to ensure that you stick to your 1200 calorie count, avoid second helpings. For this, serve a portion of the food and immediately store away the left over. This helps to ensure that the person does not face the temptation of a second serving.
  • Drink water- this will not only keep you hydrated but also helps to burn calories and curbs your appetite.
  • Eat slowly- chewing your food slowly helps in digestion and ensures that you feel full faster so you can easily cut your calorie count.
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Obesity Overview

Obesity is defined as having a body mass index (BMI) greater than 30. The BMI is a calculation of the body weight with that of the height is used to define underweight, overweight and obesity in individuals. After tobacco, obesity is rated as the second most common cause of preventable death in the U.S. The developing nations have also seen a rise in prevalence of this disease. With rich supply of food and physical labor being reduced due to high dependability on machines, obesity has taken the form of an epidemic. The medical field views obesity as chronic disease which occurs due to years of negligence of health and acts as the pioneer for many leading diseases. Body mass index, also known as the Quetlet index is calculated as weight/height2 where weight is in kilograms and height is in meters. These values are age independent for both the sexes.  WHO classification of obesity
Grade 1 – overweight is a BMI of 25-29.9 kg/m2
Grade 2 – obesity is a BMI of 30-39.9/m2
Grade 3 ‘ severe obesity is greater than or equal to 40 kg/m2   Studies suggest that fat distribution across the body affects the incidences of a concomitant but unrelated pathological or disease processes. A degenerated metabolic process resulting in android obesity could be due to high abdominal fat content including visceral and subcutaneous abdominal fat. Gynecoid obesity is due to heavy fat distribution on the gluteal region.   Though there are still debates over obesity being the cause of a host of concomitant disorder, medicos have observed an aggravation of the underlying pathological or diseased condition whenever a person has diagnosed with obesity.  
Pathophysiology
An increase in adipocytes is said to be the main cause of obesity. Adipocytes are cells that are specialized in synthesis and storage of fats. These cells serve the function of maintaining proper energy balance. They store all the calories in form of lipids and when stimulated they mobilize energy sources in response to hormonal stimulation.   The pathogenesis of obesity is multifaceted and stretches beyond the simple explanation of excess energy intake in comparison to decreased energy output. It been observed that children with obese parents tend to get obese, while in case of twins, mostly if one twin is obese the other one also tends to? be overweight directing the study to the fact that obesity could be genetic in predisposition .  
Etiology
The factors responsible for the development of obesity can be classified as  

  • Primary
  1. Metabolic factors
  2. Genetic factors
  3. Level of activity
  4. Behavior
  5. Endocrine factors
  6. Race, sex, and age factors
  7. Ethnic and cultural factors
  8. Socioeconomic status
  9. Dietary habits
  10. Smoking cessation
  11. Pregnancy and menopause
  12. Psychologic factors
  13. History of gestational diabetes
  14. Lactational history in mothers
  • Secondary
  1. Hypothyroidism
  2. Cushing syndrome
  3. Insulinoma
  4. Hypothalamic obesity
  5. Polycystic ovarian syndrome
  6. Genetic syndromes (eg, Prader-Willi syndrome, Alstr??m syndrome, Bardet-Biedl syndrome, Cohen syndrome, B??rjeson-Forssman-Lehmann syndrome, Fr??hlich syndrome)
  7. Growth hormone deficiency
  8. Oral contraceptive use
  9. Medication-related (eg, phenothiazines, sodium valproate, carbamazepine, tricyclic antidepressants, lithium, glucocorticoids, megestrol acetate, thiazolidinediones, sulphonylureas, insulin, adrenergic antagonists, serotonin antagonists [especially cyproheptadine])
  10. Eating disorders (especially binge-eating disorder, bulimia nervosa, night-eating disorder)
    Hypogonadism
  11. Pseudohypoparathyroidism
  12. Obesity related to tube feeding
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Tips to Keep Weight Under Control

Excessive weight gain is now become a problem of every household. On an average in every house at least one fat person is seen. Fatness, I have observed has now become a part of life and many people are taking it very gradually. Please don’t do this as your extra pounds would create a lot of health hazards for you, so do try to keep your weight under control. By maintaining the weight in the normal range you can certainly keep your overall health status at the optimum best. Excessive weight gain is the root cause of the various health hazards. Firstly the extra baggage that you are carrying will make you obese, and once you suffer with obesity, it will later on lead to the various health complications. Heart diseases are commonly observed in the fat people. This happens as lots of fats get deposited on the chest that makes it difficult for the person to breathe properly. Even the disease like blood pressure, diabetes, atherosclerosis, kidney problems, and erectile dysfunction are observed prominently among the fat people. So, to stay away from these diseases you must keep your weight under control. Here are some tips to keep your weight under control:   1] Diet control
What you eat is what you are. If you eat more then certainly you are going to gain weight. The first thing that you must give prior importance is to control the diet. Whoever has to keep his weight under control or has to lose weight must play a specific attention toward what to eat and what not to eat. Here, I would like to suggest that you must avoid eating the foods that are rich in fats and carbohydrates as they are the prime reason that leads to the excessive weight gain. Rather I would suggest opting for the balanced diet as it will provide your body all the necessary nutrients required for the proper growth, development, and maintenance. Controlled diet will help you to keep your weight under control.  
2] Walk more
Walking is the simplest method to keep your weight under control. It is through the process of walking that excessive amounts of the fats and carbohydrates in your body are burned out. Daily walking will never allow any of the excessive baggage to get deposited in the body. If you are fat or doesn’t want to get fat then walking is very efficient way for this. I would recommend here to go out for the walking daily and indulge in this exercise at least for about 30 minutes to get the best results. The process of walking not only keeps your weight under control but also keeps your overall health status in the best condition.  
3] Drink adequate water
Many youngsters found the smoking to be the cool habit and think of it as their endearing trait. But, this is where they make a mistake. I think there is need now to make these youngsters aware of how much harm the smoking habit can make them suffer in their future. Some adolescent give tell that they smoke in order to concentrate during the studies. This explanation is the most ridiculous because this way they get addicted to the smoking and get prone to the various health disorders and sometimes to the dreadful cancer.  
4] Do house hold work
Yes, I would suggest you to get engaged in the household work. By household I mean asking you to cook the food, even that can help, but if you don’t know it then I would suggest you to wash clothes on your own. Even ironing the clothes and cleaning the house would help you to lose those extra pounds. Watering the plants or weeding during the gardening should be done by yourself as this will burn the excessive fats in your body that will ultimately help in the weight loss process. If you get yourself engrossed in all the household work then your weight will stay in normal level and you will not face the problem of excessive weight gain.  
5] Eat fruits
Yes, I would suggest you to get engaged in the household work. By household I mean asking you to cook the food, even that can help, but if you don’t know it then I would suggest you to wash clothes on your own. Even ironing the clothes and cleaning the house would help you to lose those extra pounds. Watering the plants or weeding during the gardening should be done by yourself as this will burn the excessive fats in your body that will ultimately help in the weight loss process. If you get yourself engrossed in all the household work then your weight will stay in normal level and you will not face the problem of excessive weight gain.   Remember, the tips mentioned above will not give you the weight loss effects instantly. You need to follow these tips regularly for about 2 to 3 months to get the visible weight loss results. I assure you that if you follow these tips with complete dedication and determination then certainly you would be able to keep your weight under control.