by Solutions Weight Loss | Aug 1, 2017 | BLOG, Diet Tips, Weight Loss Tips
A tried-and-true method for reducing your risk of severe health issues.
Everyone wants to look good and feel good. Getting fit ranks high among most people’s personal goals, especially as we grow older. Who doesn’t want to know how to lose belly fat? When we are young, health and fitness take a back seat to fast food runs and binge-watching our favorite TV shows. But as middle age approaches, you begin to notice the direct relationship between what you eat and how you feel. You may even start to experience health problems, like high blood pressure, insomnia and most commonly: weight gain.
Few things disrupt your confidence like struggling to put on your favorite pair of jeans. You take a deep breath and stretch the waistband to no avail. You find yourself more tired than you used to be. You look in the mirror and just don’t feel right. However, weight gain can affect more than your self-esteem. In some cases, it can be very bad for your long-term health.
Belly fat, also known as visceral fat, is stored in the abdominal cavity and surrounds organs such as your pancreas, liver, and intestines. It hides beneath the visible surface fat, potentially increasing your chance of heart disease and type 2 diabetes. Some studies link visceral fat to stroke, high cholesterol levels, and inflammation.
How much belly fat is too much?
While not an exact metric, you can get an idea of where you stand by measuring your stomach. Take a measuring tape, and measure your waist around the widest part of your hips. On average, your waistline should be below 40 inches for men and less than 35 inches for women.
Keep in mind, that even thin people can have visceral fat. Fat, visible or not, can accumulate due to genetics and lifestyle. Typically, the more active you are, the less belly fat you will accumulate.
Even healthy-weighted individuals who keep a healthy diet, but fail to exercise are likely to have visceral fat.
Reducing belly fat is a challenge, but it is far from impossible. With dedication, determination and a desire to get in shape, anyone can reduce their belly fat. Doing so requires a balance of wellness in multiple aspects of your life. These factors work in tandem to allow your body to work to its fullest potential.
Follow a healthy diet
Whether you are aiming to lose belly fat or just tone up a bit, there is no alternative to a healthy diet. There is no one-size-fits-all miracle solution for weight loss. Nutritional guidelines give a decent framework for building a healthy diet. That said, every body is different. Consulting a nutritionist or doctor before starting your diet can provide insight into your body’s specific nutrient needs.
To burn belly fat, add these things to your diet.
Add soluble fiber to your diet – Fiber helps burn belly fat. A study conducted by Hairston reveals that adding 10 grams of soluble fiber to your daily diet can reduce your visceral fat by as much as 3.7% over a five year period. One cup of green peas, ½ cup of pinto beans, or two mid-sized apples all contain 10 grams of soluble fiber.
Avoid large quantities of alcohol – Modest servings of alcohol, such as a glass of wine, can have a positive effect on your health. Excessive consumption does the exact opposite. Mixed drinks and beer have high-calorie counts, sugar, and excessive carbs. It is easy to drink your way to an increase in belly fat. If you do drink, choose wines and low-calorie cocktails, avoiding mixers like soda and fruit juice.
Reduce your sugar intake – Studies show that high intake of sugar increases abdominal fat. Be aware of other names for sugar, like fructose and sucrose. To much sugar in your diet may lead to chronic diseases like fatty liver, heart problems, obesity and type 2 diabetes.
Increase the Protein in your Diet – It is difficult to build a proper weight loss plan without a high protein diet. Protein helps to make you feel full, decreasing your appetite over a longer period of time; similar to the effects of Adipex P. This decreased appetite leads to less binge eating or empty snacking, thus reducing your weight.
Cut down on carbohydrates – If you are serious about losing weight, then you should cut down your intake of simple carbohydrates. If you restrict your carbohydrate intake to less than 50 grams per meal, aiming for no more than 150 grams per day, you will burn belly fat. It is most important that you replace refined carbs with unprocessed, complex carbs. Think brown rice or quinoa instead of white rice. Your metabolic health should see a boost as well.
Say no to sugar sweetened beverages – Sweetened beverages have no place in a healthy HCG diet plan. Despite conscious efforts to lower your sugar intake, drinks are often filled with empty calories. These can increase fat in the liver and add extra pounds around the stomach. Soda, juices and sweet tea are notorious for high sugar quantities. Replace these with water, for the most part, supplemented with green tea and coffee.
Skip Fruit Juices– Though fruit juice contains many vitamins and minerals, they contain a lot of sugar, natural and artificial. Both can increase fat in your body. Limit yourself to 8 ounces of fruit juice per day, when on a diet.
Get Active
Vigorous and regular exercise is not only good for weight loss, it is essential in burning belly fat. Aim for a minimum of 30 minutes, four days a week.
Walking is a great way to add exercise to your daily routine. Do so at a brisk pace so your heart rate increases and you begin to sweat. When you feel comfortable, start jogging for at least 20 minutes a day, four times a week. You will see similar results, in less time.
Working out on a treadmill, stationary bike and rowing machine are great options as well.
Increasing your heart rate for almost half an hour, for a minimum of three times in a week slows down the process of visceral weight gain.
You don’t even need to get a gym membership. Playing sports, like basketball or soccer with your kids, gardening, raking, and cleaning all benefit your body physically.
You can also do aerobic exercises and lift weights to reduce your visceral fat, but it is advisable to start these exercises under a trained professional.
The most important thing is to stay active.
Manage your stress properly
Everyone experiences varying levels of stress. The way you handle your stress has a tremendous impact on your overall health. If you want to burn belly fat, you need to be able to alleviate stress. There are many ways to go about this. Some prefer meditation and mindfulness practices. Others find solace in spending quality time with friends and family. Exercise is another great option. If you find yourself unable to let go of your stress, consider seeking a professional counselor that specializes in stress management.
With your stress under control, you can make better decisions in regards to your health. Stress often leads to emotional eating, lethargy and a lack of motivation. All of which, can lead to weight gain.
Get Some Sleep
Few people recognize the relationship between sleep and a healthy weight. People who are not able to sleep well gain more weight, including visceral fat.
In a study, conducted over a 5 year period, people who slept for less than 5 hours per night, or more than 8 hours every night gained more visceral fat than those who slept for 6-7 hours every night.
Sleep has a significant role to play when it comes to belly fat. There is a connection between sleep duration and the hormones ghrelin and leptin, which regulate hunger and stimulate the appetite.
If you are ready to discover how to lose belly fat and you need further assistance, just get in touch with Solutions Weight Loss – a medical weight loss Orlando facility. Take charge of your health, appearance, and well-being through a healthy diet, physical activity, stress management and quality sleep.
by admin01 | Feb 13, 2017 | BLOG, Healthy Food Options
7 Reasons to Add Apple Cider Vinegar to your Diet
Apple cider vinegar, much like your first shot of tequila, you need to brace yourself. It’s not going to taste great. You’ll need a shot glass and most likely a chaser. However, unlike tequila, apple cider vinegar with work with your innards for a very rewarding affect…I bet tequila never did that for you.
Yes, the taste is pretty brutal. But we’re all adults here. Take a shot, and reap the benefits.
You will need unfiltered and organic apple cider vinegar. Look for one with a label that reads “Raw Apple Cider Vinegar with the ‘Mother’”. The “mother” indicates that your cider has bits of the fermentation of the apples floating around in the bottle (you’ll be able to see it). Seeing that fermentation is a confirmation that your vinegar hasn’t been drained. Draining the mother from your vinegar is basically draining the impactful nutrients out.
Remember, it is still always important to consult with your physician before adding a regime of anything, including apple cider vinegar to your diet. Everything should be done in moderation, including apple cider vinegar.
However, including apple cider vinegar in your diet at least on a weekly basis is your first step in converting into a whole foods, super foods, and clean-living goddess. Before you know it you’ll be joining me and using coconut oil as your moisturizer (it works, I swear!).
So now that you know what to buy, here are just a few reasons to encourage to actually buy apple cider vinegar:
- Better Hair and Skin:
After shampooing and conditioning, a quick rinse of apple cider vinegar (ACV) can leave your hair with more shine and fighting off dandruff. You do not need much. It’s suggested you put about ½ tablespoon with a cup’s worth of water in a bottle (preferably a recycled detangler bottle) and spritz the mixture through your strands.
If you already use a toner, try making ACV its replacement. It evens skin tone and clears up acne scars. Make it a part of your nightly or morning ritual before you apply moisturizer. The reason for this is because ACV has a pH much closer to our skin which protects a delicate layer of skin from being destroyed by chemical-based toners. (That layer just happens to be the one fighting against bacteria.)
- Naturally Heal Your Heart:
Love your heart like apple cider vinegar loves your heart. ACV has acetic acid in it which has been shown to reduce the risk of heart diseases. For people with inherited triglycerides (bad cholesterol), ACV has shown to lower levels as well as blood pressure. In addition to a healthy diet, ACV could be the relief your next bloodwork is waiting for.
- Strengthen Your Allergy Defenses:
Go ahead, breathe in that pollen. Yes, you might actually get through allergy season with hearing a few less “bless you’s”! Use ACV to combat mucus build up and strengthens your immune system because of its Vitamin A, B6, and C. Those vitamins naturally ward your body from allergens while it also helps lymphatic drainage. Lymphatic drainage is the movement of a bodily fluid that helps your body’s immunity. This also pertains to clogged noses caused by the flu, which luckily, ACV is known to also help relieve you of a high temperature from the flu.
- Joint Pain Relief:
You should really JOIN apple cider vinegar and your joints. While there isn’t scientific basis for this, testimony from personal use has suggested that ACV relieves arthritis. Will it cure it? No, but for those who suffer from the joint pain may find relief in knowing there won’t be any harmful reactions with prescribed medications. The acetic acid helps reduce the acidity already in our blood (which cause pain and inflammation). This may seem counterproductive since it’s adding acid to acid. Actually, as most health care providers agree, the acid in the ACV will eventually alkalize and ease the pain. You can soak your joints or choose to ingest ACV.
- Detoxification:
You can be trendy and detoxify. You don’t need to be Gwyneth Paltrow to detoxify your body. ACV is a very cheap fix for detoxifying your body. Granted, working on its own, ACV isn’t going to do all the detoxification for you; you still need a green smoothie from time to time. You can do detoxify from either soaking in a bath with some ACV and Epson salt or ingesting it. The reason for this is because as it travels through your body, it kills bad bacteria. Killing off intrusions from bacteria or even too much mucus allows your body to function at full optimization. For additional ways to detoxify, mix a bit of ACV with a glass of a water before meals.
- Boost your weight loss efforts:
ACV is safe to consume every day which is good news for those of us wanting to lose a few pounds. A 2005 study showed consumption of ACV either before or during a meal helps lower your appetite for the rest of the day.
In fact some people found that their caloric intake for the rest of the day naturally dropped by “200-275” calories. You can achieve this again by having it diluted in a glass of water, or use it as a dressing for your salad, or add a bit to your soup broths. It will also help relieve bloat!
- Gain relief for diabetes:
Just like arthritis, ACP cannot cure diabetes but it can help relieve some of its pains. Added to a proper diabetic diet, ACV helps prevent a huge spike of blood sugar after a meal for diabetic patients and reduce insulin levels. Try adding a little cinnamon and hot lemon water to your ACV drink; cinnamon will also help reduce blood sugar and lemon is good for cleansing. Many geriatric medicine providers use this trick for older patients who are presenting as pre-diabetic.
So listen, if I’m being honest, I have a near full bottle of apple cider vinegar still sitting on my kitchen counter from about three months ago. I went about two days and two shots in when I called it quits.
However, I have effectively convinced myself to join back on the detoxification bandwagon…besides, Kombucha is way more expensive than a bottle of apple cider vinegar!
by admin01 | Jan 17, 2017 | BLOG, Diet Tips, Popular Diets, Weight Loss Tips
The remarkably effective HCG diet plan was discovered (not created) in the 1950’s by a British researcher named Dr. Albert T. W. Simeons who observed that pregnant women in India shed fat while they were pregnant while still maintaining their lean muscle mass.
They were malnourished, but they still gave birth to very healthy babies. It was then that he realized right away that pregnant women had something most people don’t.
It turns out that pregnant women carry a hormone (HCG) that would pull calories and fuel from stored fat INSTEAD of lean muscle mass to feed the baby in their womb.
Of course, Dr. Simeons believed that anyone could use that same hormone to reach their weight and fat loss goals safely – while keeping their lean body mass. And (surprise, surprise) he was right!
HCG is a peptide naturally produced in large amounts by the placenta during early pregnancy. It has many functions in utero and is used medically to treat a variety of conditions. HCG was thought by Dr. Simeons to work on the hypothalamus of the brain where it encourages the body to release “fixed” or “abnormal” fat stores for fuel.
The plan is simple: eat a low (500-calorie/day) diet and take HCG hormone supplements – the same hormone pregnant women produce – and shave off pounds and pounds of fat safely, without harming your body’s natural metabolic rate.
Sounds easy enough, right?
Well, yes and no. The trick is NOT to just eat less calories. If that was all there was to it, you wouldn’t really need to use the hormones would you? (Trust me: I get that question all time time, so I know that’s what you’re thinking).
The trick is actually NOT in the calorie count but in the strict reduction of fat, sugars and carbs from your diet. ONLY when you reduce fat can your body try to use the fat is already has and ONLY when you take HCG injections does your body turn to your stored fat INSTEAD of your lean muscle mass.
Warning: Without the hormones and only the diet, YOU WILL lose lean muscle mass and risk damaging your natural metabolic rate.
Warning: Without the hormones and only the diet, YOU WILL lose lean muscle mass and risk damaging your natural metabolic rate.
Stage 1: The Indulgence
The first step in the HCG Diet Plan is to get your body ready to burn all that fat in the first place. For the first 2-3 days, you should indulge yourself without overdoing it. Take your HCG supplements or injections, but eat as much of your favorite foods as you would like.
Why not just jump right into the diet plan?
It takes about 2-3 days after taking the hormone for your body to access your “abnormal fat stores,” which are key to losing weight long term. You want to keep your normal fat stores well-stocked until that point. After the first 3 days, you should be ready for the 2nd stage.
Stage 2: The Burn
The 2nd stage is the main stage of the HCG diet. Once the 2-3 day indulgence (or “loading”) phase is over, it is time for the real work to begin. The #1 rule is to limit yourself to 500 calories per day of lean meats, vegetables and fruit.
Note: Just following the 500-calorie a day rule and ignoring the rest will NOT get you the results you desire. You can’t eat whatever you want under that limit. Instead, you need to focus on eating lean proteins, fruit and vegetables, while limiting your fat, sugar and carbohydrates. Also, as always, be sure to drink plenty of water.
To learn more about fats, starches and what to avoid, read this guide from Harvard on good fats, bad fats and those confusing “in-between” fats.
Here is what an average Stage 2 Day on the HCG Diet Plan looks like:
According to Dr. Simeon, breakfast should just be liquids, such as coffee or tea.
Lunch and dinner follow this simple formula: one lean protein, one vegetable, one fruit, and one starch.
Proteins (2 servings a day) can include the following:
- chicken breast (no thighs or fatty pieces)
- lean beef
- lobster
- crab
- shrimp
- veal or any white fish
- *Avoid fatty fish, such as eel, herring, salmon or tuna.
Vegetables (2 servings a day) can include the following:
- Beet Greens
- Spinach
- Green Salad
- Chard
- Chicory
- Tomatoes
- Celery
- Red Radishes
- Asparagus
- Onions
- Cucumbers
- Cabbage
Fruits (2 servings a day) can include the following:
- Strawberries (a handful)
- Small-medium sized orange
- One apple
- 1/2 of a grapefruit
Starches (2 servings a day) can include the following:
- One low-fat breadstick
- One Melba Toast
- Two Melba Rounds
Side note: I have had several patients who spread their dinner and lunch menus out during the day to avoid skipping breakfast. This is perfectly fine! As long as you stick to the basic menu items and 500-calorie plan, you will get the results you desire.
Stage 3: Stabilization
In his book, “Pounds and Inches,” Dr. Simeons recommended following a strict protocol for 3 weeks AFTER finishing Stage 2 and stopping your HCG drops or injections.
Here is what he recommends during this stage:
- Weight yourself every day to make sure you remain within 2 pounds of your most recent injection weight
- Avoid ALL sugars and starches (or, realistically, limit your intake greatly)
- Eat AT LEAST 100 grams of cooked, lean protein per day (if you go over your 2 pounds of Stage 2 weight, plan a steak day right away)
Even though you are done with your injections, this stage is 100% crucial to the success of the HCG diet. Why?
From the day you stop your last HCG injection, your body will be very sensitive to high-sugar or high-carbohydrate foods. It is critical that you follow this phase as faithfully as you did Stage 2.
During Stage 3, your hypothalamus will reset, rewiring your metabolism and erasing the effects of yo-yo dieting and poor eating habits. The weight you reach on the morning of your last injection is the weight that you should use as a basis for your maintenance phase. Many call this Last Injection Weight (LIW).
Here are some words from Dr. Simeons himself that illustrates this point:
“It takes about 3 weeks before the weight reached at the end of the treatment becomes stable, i.e. does not show violent fluctuations after an occasional excess. During this period patients must realize that the so-called carbohydrates (that is: sugar, rice, bread, potatoes, pastries), are by far the most dangerous.
If no carbohydrates whatsoever are eaten, fats can be indulged in… But as soon as fats and starch are combined things are very liable to get out of hand. This has to be observed very carefully during the first 3 weeks after the treatment is ended otherwise disappointments are almost sure to occur.”
Ready to try HCG for yourself and melt those extra pounds away? Here are some key reminders and tips to keep in mind:
- Avoid using oil-based cosmetics or skincare products, as added oils can interfere with the hormones and derail your results
- Always plan your meals ahead of time, and set yourself up for success. If you get hungry before lunch, “borrow” a fruit or vegetable from the other meals. As long as you stay under 500 calories, you will still be on target.
- Take the maintenance phase seriously, as outlined above.
Why use medically-supervised weight loss instead of following the HCG plan myself?
After Stages 1 and 2 of the HCG Diet, it is important to make significant dietary and lifestyle changes to support your body and sustain the weight loss. With medical supervision, the HCG Diet also provides a safe and reliable means to treating obesity.
HCG diet programs that provide the best results offer a medically-supervised program that supports the patient before, during, and after weight loss. As with any weight loss program, it is not uncommon for patients to put pounds back on once they go back to eating the standard American diet.
One of our favorite things about the HCG Diet protocol is that our patients lose the majority of their weight from fat mass and not lean mass. However, the HCG Diet is not a “magic wand.” You cannot remove fat stores forever or simply reset the hypothalamus and go back to eating a normal diet. To achieve the best lifelong results and change, consider a medically-supervised plan with a doctor who is experiencing in helping patients gain long-term results.
by admin01 | Dec 2, 2014 | BLOG, Diet Tips, Popular Diets, Weight Loss Tips
New Year, new resolutions. What does that mean for most people? Well, the first resolution for the New Year is always usually to lose the weight gained over the holidays. This can be difficult, but we don’t have to do it alone. As we know, the New Year is approaching and we are looking to wipe the slates clean, finally conquering those resolutions that we never got to see all the way through before. Losing weight can be the most elusive goal of them all. We tend to forget this resolution midway through January, creating reasons and excuses why we didn’t follow through. Most of those reasons being too much work to exercise, lack of time, or dieting and slow results causing discouragement, etc. but we can change that!
The earlier the better. It is important to start thinking about getting rid of the pounds we have been hoping to lose for the past few years. We are still in the holiday season, it is a good time to start and with the help of Solutions Weight Loss you can achieved that goal. We know thinking about dieting is not priority since it is the season all the delightful and delicious foods are available to us. However having the proper head start on the resolution can make a big difference in accomplishing this goal. Solutions Weight Loss can help you succeed in finally following through with your resolutions by providing you with a product that makes it simple and manageable to lose weight. (more…)
