Health Journal Online

Tag: Weight

  • Mindful Eating 101: Simple Tips to Slim Down and Savor Every Bite (optimize for keywords mindful eating, weight loss, and healthy eating)

    Mindful Eating 101: Simple Tips to Slim Down and Savor Every Bite (optimize for keywords mindful eating, weight loss, and healthy eating)

    Mindful Eating 101: Simple Tips to Slim Down and Savor Every Bite

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and overlook one of the most important aspects of our well-being: eating. With the temptation of quick fixes and convenient packaged snacks, it’s no wonder many of us struggle with mindful eating. But what if we could rewire our relationship with food and transform our diets for the better? The good news is that it’s possible, and we’re here to guide you through the process.

    Understanding Mindful Eating

    Mindful eating is not just about nutrition or dieting; it’s about cultivating a deeper connection with our bodies and the food we put into them. It’s about savoring every bite, listening to our hunger and fullness cues, and honoring our unique relationship with food. By incorporating mindfulness techniques into our daily mealtime routine, we can develop a healthier and more fulfilling relationship with food.

    Simple Tips to Slim Down and Savor Every Bite

    1. Savor Your Food: Take small bites, close your eyes, and focus on the flavors, textures, and aromas of each mouthful. Pay attention to the sensations in your mouth, the way the food dissolves or crunches, and the burst of flavor released. By slowing down and truly savoring your food, you’ll not only enjoy it more but also feel more satisfied.

    2. Eat with Your Senses: Engage your senses by paying attention to the colors, shapes, and presentation of your meal. Notice the aroma, the sound of utensils clinking, and the visual appeal of the dish. This mindfulness will help you appreciate the nuances of your food and reduce distractions.

    3. Develop a Pre-Meal Routine: Before each meal, take a few deep breaths, and mentally prepare your body. This can be as simple as taking a few sips of water, doing some quick stretches, or sending a brief gratitude message to your body. This routine will help you shift gears and focus on the present moment.

    4. Honor Your Hunger and Fullness Cues: Tune in to your body’s natural hunger and fullness signals. When you’re hungry, eat slowly, and stop when you’re satisfied. Don’t force yourself to eat when you’re not, and don’t skip meals. By honoring your body’s natural rhythms, you’ll develop a better relationship with food.

    5. Practice Non-Judgment: Banish negative self-talk about food choices, body shape, and weight. Instead, focus on the present moment, the pleasure of eating, and the nourishment you’re receiving. By adopting a non-judgmental attitude, you’ll create a more positive and intuitive approach to eating.

    6. Eat with Others: Share meals with others and engage in relaxing, pleasant conversations. Social eating can be a powerful way to slow down, savor, and enjoy the experience. Bonus points if you can turn off your phone and put away your devices!

    7. Be Kind to Yourself: Remember that setbacks are inevitable, and it’s okay to make mistakes. Don’t beat yourself up over a slipped slip-up or overindulgence. Instead, acknowledge the event, and gently refocus on your mindful eating goals.

    How Mindful Eating Can Help with Weight Loss

    By incorporating mindful eating techniques into your daily routine, you’ll begin to notice significant changes in your overall well-being and weight management. Here are some key benefits:

    • Reduced Binge Eating: By eating when you’re hungry, stopping when you’re full, and savoring each bite, you’ll eliminate the need for emotional snacking and reduce the likelihood of overeating.

    • Increased Satiety: Mindful eating has been linked to reduced inflammation, improved gut health, and increased satisfaction from meals, leading to fewer calories consumed and more sustainable weight loss.

    • Improved Nutrient Intake: By paying attention to your food choices, you’ll prioritize nutrient-dense options, such as fruits, vegetables, whole grains, and lean protein sources, leading to a more balanced diet.

    • Enhanced Metabolism: By fueling your body with whole, nutrient-rich foods, you’ll boost your metabolism, supporting a healthy weight and overall well-being.

    Conclusion

    Mindful eating is not a diet; it’s a journey towards a more intentional relationship with food. By integrating these simple tips into your daily routine, you’ll experience a profound shift in your approach to eating, leading to lasting weight loss, improved health, and a deeper connection with your body. Remember, mindful eating is a skill that can be developed with practice, patience, and self-compassion.

    Frequently Asked Questions

    Q: I’m not sure where to start. How do I begin?
    A: Start by taking small steps, like savoring a single bite or practicing deep breathing exercises during meals. Gradually build upon these habits, and you’ll be well on your way to developing a mindful eating routine.

    Q: How do I deal with social eating situations, like parties or holidays?
    A: Bring a small, healthy snack to share, and engage in conversations about topics other than food. Remember, it’s okay to politely decline seconds or try a small taste, if you’re not interested in more.

    Q: What about snacks? Can I still have them?
    A: Absolutely! Snacking can be an opportunity to savor and enjoy, but be mindful of portion sizes and nutritional density. Choose nutrient-dense options, like fruits, nuts, or veggies with hummus.

    Q: What if I still struggle with disordered eating or body image issues? How do I rewire my feelings around food?
    A: Seek professional help from a registered dietitian, therapist, or health coach, who can guide you through the process. Remember, developing a healthy relationship with food is a journey, and it’s okay to take it one step at a time.

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  • Woman Collapses, Vomits Blood After Weight Loss Jabs: ‘I Could’ve Died’

    Woman Collapses, Vomits Blood After Weight Loss Jabs: ‘I Could’ve Died’

    A UK mother of four who turned to weight loss jabs to shed her baby weight now warns others it’s not worth the risk after collapsing and vomiting blood.

    The 43-year-old, already following weight loss diets, weighed 171 lbs when she decided to try the injections to look slimmer. Now, she realizes the dangerous gamble could have left her children without a mother, Manchester Evening News reported.

    Gill Riley from Cheshire, England, was determined to get back to her pre-pregnancy weight and was constantly on several weight loss diets. But when she felt the diet plans were no longer working, she decided to take GLP-1-class weight loss injections which she obtained from a friend who had purchased them from an online pharmacy.

    Within just three months of starting the injections, Riley experienced a dramatic weight loss of 18 lbs. By the end of December last year, she began feeling unwell, but she thought it was just the flu. However, everything took a terrifying turn on December 26th when Riley collapsed, vomiting blood. She was immediately rushed to the emergency room, facing a life-threatening situation. The doctors found her body resembled someone with anorexia, and blood results showed that she had very low levels of potassium and sodium.

    Riley was diagnosed with pneumonia and put on antibiotics, which she believes was a result of her weakened immunity caused by the weight loss jabs. During her hospital stay, she was treated with IV drips and supplements to help restore her health before getting discharged.

    Although Riley has now recovered from the emergency, she needs further tests to evaluate if she has developed any permanent kidney damage.

    After her terrifying ordeal, Riley is now urging other women to seriously consider the health risks before using weight loss injections. “Just because I wanted to be skinny, I could have died and left my kids with no mum because I felt like I had to look a certain way and I don’t,” she said.

    “People need to be aware that it’s not as simple as taking a skinny jab and everything goes smoothly, you need to think of the risks that are involved with it,” she added.

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  • The Caloric Deficit: How Science Reveals the Secret to Sustainable Weight Loss

    The Caloric Deficit: How Science Reveals the Secret to Sustainable Weight Loss

    The Caloric Deficit: How Science Reveals the Secret to Sustainable Weight Loss

    When it comes to shedding those extra pounds, many of us would do just about anything to achieve the physique we’ve always wanted. However, as we delve into the world of weight loss, we often find ourselves bombarded with conflicting information, making it difficult to discern what truly works. Fortunately, the science behind a caloric deficit may just hold the key to sustainable weight loss.

    Understanding the Caloric Deficit

    At its core, a caloric deficit refers to the situation where an individual consumes fewer calories than their body burns on a daily basis. This can be achieved through a combination of reducing caloric intake and increasing caloric expenditure. When the body is in a state of caloric deficit, it’s forced to tap into its stored fat reserves for energy, leading to weight loss.

    The Science Behind Caloric Deficit

    Now, you may be wondering how exactly the body responds to a caloric deficit. The answer lies in the realm of thermodynamics. You see, when the body establishes a caloric deficit, it’s like a game of tug-of-war between the energy it receives from food and the energy it expends. The latter is known as the "thermogenic effect." When the body is in a state of caloric deficit, the thermogenic effect takes over, nudging the body to concomitantly increase its metabolism in an attempt to conserve energy. This is where the magic happens, as the increased metabolism prompts the body to burn even more calories, amplifying the effects of the caloric deficit.

    The Four Types of Caloric Deficits

    There are, in fact, four primary methods to create a caloric deficit:

    1. Dietary Deficit: This involves reducing caloric intake through a strategically planned meal plan. Simply put, if you eat fewer calories than your body burns, you’ll create a caloric deficit.

    2. Exercise-Induced Deficit: Engaging in strenuous physical activity can lead to an increased caloric expenditure, resulting in a caloric deficit. The more intense the exercise, the greater the caloric deficit.

    3. Combination Deficit: Combining a dietary deficit with an exercise-induced deficit offers the most effective and sustainable results.

    4. Aging-Related Deficit: Yes, you read that right! As we age, our resting metabolic rate (RMR) naturally decreases, resulting in a caloric deficit. This is why older adults often experience weight gain.

    Benefits of a Caloric Deficit

    So, what are the benefits of a caloric deficit, you ask? Well, apart from weight loss, a caloric deficit can also have a range of additional benefits, including:

    • Improved Insulin Sensitivity: Reduced insulin resistance is a significant advantage, as it lowers the risk of developing type 2 diabetes.

    • Increased Human Growth Hormone (HGH) Production: A caloric deficit has been shown to stimulate the production of human growth hormone, which can lead to improved muscle mass and bone density.

    • Enhanced Cognitive Function: The increased energy expenditure caused by a caloric deficit can boost cognitive function and memory.

    • Reduced Inflammation: Deficits can help reduce chronic inflammation, a known risk factor for a plethora of diseases.

    Overcoming Common Obstacles

    As with any weight loss journey, there are common pitfalls that individuals may encounter. Here are a few common obstacles and how to overcome them:

    • Resistance to Change: Start by setting small, achievable goals and gradually work towards more significant changes.

    • Food Cravings: Implement healthier eating habits by incorporating a range of whole, nutrient-dense foods and addressing underlying emotional triggers.

    • Exercise Plateaus: Mix up your exercise routine, incorporating new activities or intervals to keep the body guessing.

    • Societal Pressures: Surround yourself with like-minded individuals who share similar goals and adopt a growth mindset.

    Conclusion

    In conclusion, a caloric deficit is a scientifically-backed approach to achieving sustainable weight loss. By combining a well-planned diet with regular exercise, you can create the perfect storm for weight loss. Remember, a caloric deficit is just the beginning; it’s crucial to focus on long-term lifestyle changes to maintain results. Be patient, stay consistent, and collaborate with a medical professional if needed. With persistence and dedication, you’ll be on your way to achieving that figure you’ve always wanted.

    Frequently Asked Questions

    Q: How do I create a caloric deficit? A: You can achieve a caloric deficit through a combination of reducing caloric intake and increasing caloric expenditure.

    Q: Is it possible to lose too much weight too quickly? A: Yes, rapid weight loss is often unsustainable and can lead to a host of negative side effects. Aiming for a slow and steady weight loss is recommended.

    Q: Can I outsmart my body’s natural defense mechanisms? A: The body is programmed to preserve energy; by creating a caloric deficit, you’re essentially outsmarting these natural defenses, leading to weight loss.

    Q: How much time does it take to notice results? A: Visible results typically take around 4-6 weeks, depending on individual factors.

    Q: What about maintenance? A: Maintenance is crucial; focus on making sustainable lifestyle changes to ensure long-term weight loss.

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  • Weight Gain Risky For Obese, But Losing Over 10kg Raises Death Risk By 50%

    Weight Gain Risky For Obese, But Losing Over 10kg Raises Death Risk By 50%

    Can weight loss be always the answer to obesity? While it’s well-known that gaining weight increases the risk of heart disease and death, scientists have now found that losing a significant amount of weight can also carry its own set of dangers.

    In a recent study, researchers from the Anglia Ruskin University (ARU) in the U.K. found that for individuals with obesity, “maintaining a stable weight, even within the obese range,” can help reduce the risk of death, particularly for those with heart disease risk factors.

    “It was perhaps unsurprising that significant weight gain was associated with higher mortality, but interesting that a similar association was found among those who lost a lot of weight,” said researcher Dr. Jufen Zhang in a news release.

    The study analyzed data from over 8,000 obese participants from the UK Biobank study, all of whom had been diagnosed with cardiovascular diseases. These individuals were tracked over nearly 14 years, with researchers closely monitoring changes in their weight throughout the period.

    The findings revealed that participants who gained more than 10 kg during the study had a threefold increase in the risk of cardiovascular death and nearly double the risk of dying from any cause, compared to those who maintained a stable weight.

    However, the study uncovered an even more striking finding: those who lost more than 10 kg faced a 54% higher risk of all-cause mortality. This suggests that, while weight loss is often encouraged for obese individuals, significant weight loss may have adverse effects, particularly in those already at risk for cardiovascular issues.

    “This study is the first of its kind to examine the link between weight change and all-cause mortality in obese individuals with cardiovascular disease,” Dr. Zhang.

    While more research is needed to fully understand the underlying mechanisms behind the link between both weight loss and weight gain and increased death risk, Dr. Zhang advises that “clinicians should be cautious, especially with new drugs on the market that are promoted for rapid weight loss.”

    “While weight loss is generally recommended for obese adults, those in at-risk groups, like these individuals, should only pursue weight loss under the close guidance of their doctor,” Dr. Zhang added.

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  • Want To Lose Weight? Nutritionist Shares Foods That Naturally Mimic Ozempic

    Want To Lose Weight? Nutritionist Shares Foods That Naturally Mimic Ozempic

    Are you planning to shed pounds but prefer going the natural, healthy route? You don’t always need Ozempic or GLP-1 medications for weight loss; the right food choices may be all you need. A nutritionist shares tips on foods that naturally mimic Ozempic by helping you feel full longer and slowing digestion.

    Luisana Carrero, a nutritionist from Houston, regularly shares simple and sustainable nutrition and workout tips on her Instagram handle, Luisana_nutritioncoach, helping people transform their bodies. In a recent post, she discusses 8 high-quality foods that naturally mimic the effects of Ozempic by boosting satiety, balancing blood sugar, reducing cravings, and helping make fat loss easier.

    “Incorporate these foods into your diet to control hunger, stay satisfied longer, and lose fat,” she wrote. Here are the foods to include:

    1. Greek Yogurt:

    Carrero suggests that the combination of protein and probiotics makes Greek yogurt a top choice. It helps reduce calorie intake while supporting gut health, and adding berries and nuts creates a tasty, balanced snack.

    Scientific evidence also supports the weight loss benefits of Greek yogurt. Research shows that yogurt consumption is inversely associated with the incidence of overweight or obesity. A 2014 study evaluating 8,516 participants found that those who consumed more than 7 servings of yogurt per week were less likely to be obese than those who ate 2 or fewer servings.

    2. Sweet Potatoes:

    As a slow-digesting and nutrient-rich carbohydrate, sweet potatoes help improve satiety. “Bake them at 400°F for 30-45 minutes and pair with your favorite protein,” Carrero wrote.

    3. Berries:

    With their low glycemic impact and calorie content, berries are a favorable food choice. They transform boring meals into tasty snacks and can be eaten fresh or added to items like yogurt and oatmeal.

    4. Avocados:

    Another tasty complement to salads and toasts, avocados offer a great combination of healthy fats and fiber that help regulate appetite hormones. In addition to supporting weight loss, this nutrient-rich fruit, packed with vitamins and antioxidants, promotes overall health.

    5. Oats:

    Oats help release gut hormones like peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which help reduce food intake. This easy breakfast food also can reduce cholesterol, regulate blood sugar and reduce constipation.

    6. Veggies:

    Carrero recommends including high-fiber veggies such as broccoli, kale, and Brussels sprouts in the daily diet as they are packed with vitamins & minerals.

    7. Lean Beef:

    Rich in protein and conjugated linoleic acid (CLA), lean beef supports fat loss in multiple ways. Protein not only helps build and repair muscle but also increases calorie burn during digestion.

    8. Eggs:

    Using eggs and egg whites can help improve satiety by regulating hunger-controlling hormones like GLP-1 and CCK (cholecystokinin). These hormones signal the brain to reduce appetite, helping you feel full longer and preventing overeating.



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  • Uses and Side Effects of Ozempic and Other GLP-1 Weight Loss Drugs

    Uses and Side Effects of Ozempic and Other GLP-1 Weight Loss Drugs

    Ozempic and others in a new class of weight-loss drugs have been called “the medical sensation of the decade.” Are they worthy of all the hype?

    For a deep dive, please see my primer on this topic. OZEMPIC: Risks, Benefits, and Natural Alternatives to GLP-1 Weight-Loss Drugs is available as an ebook, audiobook, and paperback. You can also view my video series for free on the Ozempic topic page or our YouTube channel. Here are some of the key takeaways.

     

    What Is GLP-1?

    A naturally occurring hormone in our body, glucagon-like peptide-1 (GLP-1) plays a role in regulating our blood sugar, appetite, and digestion. Our gastrointestinal tract releases more than 20 different peptide hormones, including GLP-1. The primary stimuli for secreting GLP-1 are meals rich in fats and carbohydrates, and GLP-1’s main action is to signal satiety to the brain. It also slows our digestion. Delaying the rate at which food leaves our stomach not only helps us feel fuller for longer, but also helps with our blood sugar control. When GLP-1 or an agonist (mimic) is dripped into people’s veins, appetite is reduced, leading to markedly reduced food consumption—a decrease in caloric intake by as much as 25 to 50 percent.

     

    About GLP-1 Drugs

    Our GLP-1 hormone acts as an appetite suppressant by targeting parts of the brain responsible for hunger and cravings. GLP-1-secreting cells don’t only line our intestines; they’re also in our brains. These new anti-obesity drugs are GLP-1 agonists, mimicking the hormone’s action by binding to GLP-1 receptors.

    Our body breaks down GLP-1 so quickly that it hardly makes it even one time around our circulatory system, which is why we can’t just take the hormone directly. A compound was discovered—in the venomous saliva of a lizard called the Gila monster—that mimics GLP-1 but is resistant to breakdown. Using that compound as a template, the first GLP-1 agonist was created and approved for the treatment of diabetes about 20 years ago. Instead of most of it being cleared from the body within two and a half minutes, like native, natural GLP-1, much of the drug remains in the body for two and a half hours. That still means twice-daily injections, though, so then came liraglutide, which lasts all day. 

     

    What Is Ozempic?

    Eventually, semaglutide was developed and branded as Ozempic, which could be injected just once a week. Ozempic was approved in 2017 to treat diabetes. Within a few years, a daily oral version had been developed, again for diabetes, but researchers running those clinical trials noticed a surprising side effect: People’s appetites diminished.

     

    How Does Ozempic Work?

    In a way, GLP-1 agonist drugs work like birth control pills. The Pill mimics placental hormones, thereby tricking our body into thinking we’re pregnant all the time. Ozempic-type drugs mimic GLP-1, thereby tricking our body into thinking we’re eating all the time. That’s how it dials down our hunger drive.

     

    Ozempic for Weight Loss

    In the longest trial to date, more than 17,000 individuals were randomized to injections of either high-dose semaglutide or placebo for four years. Overall, those on the drug lost 9 percent more body weight than those in the placebo group, but all the weight was lost in the first 65 weeks. Even though they continued to get injected every week for three more years, they didn’t lose any more weight over the subsequent 143 weeks.

    Weight loss tends to plateau because the same amount of effort to cut calories—whether through willpower, drugs, or surgery—is met with growing resistance as ongoing weight loss increasingly activates our feedback control circuit, stimulating our appetite. In the case of the GLP-1 drugs, the weight loss caused by the initial drop in appetite is undercut by an apparent exponential increase in caloric intake as our body ratchets up our hunger again. Within 12 months, this resistance, combined with the decreased caloric needs from being lighter, matches the persistent effort to cut calories, and weight loss plateaus. And, as soon as we stop taking the drugs, our full appetite resumes and we start regaining the weight we initially lost.

     

    The Cost of Ozempic

    Wegovy, the high-dose Ozempic used for weight loss, costs up to $1,350 a month, which, again, may have to be paid in perpetuity since any lost weight can pile back on if you stop taking it. So, that could cost more than $16,000 a year if paid out-of-pocket for those whose insurance doesn’t cover it.

     

    Ozempic Side Effects

    The most common side effects include nausea, vomiting, diarrhea, and constipation. Gallbladder issues are another side effect; excess cholesterol shed from fat cells can crystalize in our bile like rock candy, forming gallstones.

    Rare but serious adverse effects are also emerging. The package inserts for both semaglutide and tirzepatide list a series of “warnings and precautions” that include thyroid tumors, acute inflammation of the pancreas (pancreatitis), acute gallbladder disease, acute kidney injury (that may stem from dehydration due to excess vomiting or diarrhea), allergic reactions, a heightened risk of bottoming out blood sugars while on blood sugar–lowering medications, worsening eye disease for those with type 2 diabetes, an increase in heart rate requiring monitoring, and suicidal thoughts and behaviors.

     

    What Is “Ozempic Face”?

    “Ozempic face” is a term used to describe a distorted facial appearance among users of the drug. (Similar accounts have been made of “Ozempic butt.”) Media reports have linked the drug with facial aging, but the sagging appearance has been ascribed simply to the accelerated loss of fat in the face. While this interpretation seems logical, a review of the phenomenon concluded that “this explanation cannot fully account for the markedly accelerated facial aging….” Other factors suspected as being responsible for the appearance of premature facial aging include the loss of facial muscle mass, diminished structural integrity of the skin, and changes in stem cell function and hormonal secretion.

     

    Is Ozempic Safe?

    In the first quantitative benefit-versus-harm balance analysis, the researchers concluded that those achieving a 10 percent weight loss had a more than 90 percent chance that the benefits of taking the drugs outweigh the harms, but the opposite was found for individuals achieving only a 5 percent weight loss.

    At this time, we don’t know about the long-term harms or benefits because some of these drugs and dosing schedules are so new. To complicate matters, the American Academy of Pediatrics has suggested offering these drugs for teens and even tweens as young as age 12. These drugs work by acting on the brain, so who knows what effect they might have on childhood development and beyond if young people end up taking them for the rest of their lives. Although we now have evidence of near-term benefit over a few years, we cannot assume long-term safety until it has been demonstrated.

     

    Ozempic Alternatives

    We don’t need to take GLP-1-mimicking drugs. Not only can the ingestion of a plant-based meal more than double GLP-1 secretion, compared to a meat meal, but plant-based diets can also cause weight loss by boosting our resting metabolic rate and incorporating “calorie-trapping” high-fiber foods that flush calories away. The largest study of people eating strictly plant-based found they are about 35 pounds lighter on average.

    When we eat a donut, its fat, sugar, and starch get absorbed quickly, high up, before reaching the part of our digestive tract where we produce most of the hormone that suppresses our appetite, GLP-1. Since the cells that produce GLP-1 in response to calorie exposure are concentrated at the end of our digestive tract, while the majority of the calories we consume are absorbed early on, most calories never make it down far enough. That’s why our appetites aren’t suppressed very much these days. From a GLP-1 standpoint, when we have that donut, it’s like we never ate much of anything. No wonder we reach for donut number two.

    Our prehistoric ancestors are believed to have consumed as much as 100 daily grams of fiber, which is more than six times what most of us are getting these days. We evolved eating massive amounts of whole plant foods—the only places fiber is found in abundance. That enabled out natural satiety mechanisms to keep us from overeating. By eating the way nature intended, we can release GLP-1 the way nature intended. That helps explains why in the medical literature, compared to any other way of eating that didn’t involve portion control, a whole food, plant-based diet has been shown to lead to greater average weight loss than any other diet.

     

    For more in-depth information on Ozempic and GLP-1, check out these resources:



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  • Stuck On Your Weight Loss Journey? Here’s Nutritionist’s Cheat Code To Shed Pounds In 3 Months

    Stuck On Your Weight Loss Journey? Here’s Nutritionist’s Cheat Code To Shed Pounds In 3 Months

    Feeling stuck in your weight loss journey, despite your best efforts? You’re not alone, many people may face a frustrating stage where progress slows. But according to a nutritionist, the key is not in a fad diet or extreme workout—it’s consistency. Here’s the cheat code to break through the stagnation and shed substantial weight in just three months.

    “Weight loss is a journey and the secret to seeing true and lasting results is by staying consistent and not perfect,” said Amaka, a certified nutritionist in an Instagram post, where she shared a cheat code to lose 20 kg (about 44 pounds) in three months.

    For those looking to kickstart their weight loss journey or those struggling along the way, here are some practical tips from her.

    Focus on low calorie diet:

    According to Amaka, the key to weight loss is maintaining a calorie-deficit diet while staying full. She suggests consuming low-calorie, high-protein meals to achieve this and recommends adding spices like cayenne pepper, turmeric, and cinnamon to boost metabolism for faster results.

    Amaka also recommends eliminating sugar and refined carbs, as an easy trick to reduce the waistline. “Practice 80/20 rule in your nutrition, where you eat healthy 80% and allow yourself to indulge in a cheat meal 20% to help you stay consistent and not restricted, fuels your energy and boost your mood to stay consistent on your journey,” she said.

    How to eat:

    Most people know what should go on their plate while dieting, but according to Amaka, how you eat your food is just as important.

    “Eat your protein and vegetables first before your carbs, it will make you full quickly, and you will struggle to eat your carb left on your plate,” she wrote. Taking smaller plates or bowls while serving food will help to trick your brain into feeling full.

    Drink water:

    Staying hydrated helps to nourish the body and control the hunger pangs. “Always drink water 5-10 minutes before eating your meal, it will help control your appetite,” she said.

    Exercise:

    Regular physical activity is essential for both weight loss and overall well-being. Amaka recommends strength training 2–3 days a week, as it helps build muscle and keeps the body burning calories even at rest.

    “Leave the scale completely, use pictures, your fittings in your old clothes, and body measurements to track your progress, they’re always accurate. Scale fluctuates, and has made me lose hope and stop my journey because I felt I was not making progress,” she added.



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  • Every Morning This Ancient Amazonian “Drip Method” Is Being Used To Support Healthy Weight Loss

    Every Morning This Ancient Amazonian “Drip Method” Is Being Used To Support Healthy Weight Loss

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  • The Smoothie Diet – smoothies for weight loss and incredible health

    The Smoothie Diet – smoothies for weight loss and incredible health

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  • 500 Keto Diet Recipes – Easy, Delicious, and Healthy Low-Carb Meals for Weight Loss – 500 Keto Recipes

    500 Keto Diet Recipes – Easy, Delicious, and Healthy Low-Carb Meals for Weight Loss – 500 Keto Recipes

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