Ketones (beta-hydroxybutyrate [BOHB] and acetoacetate [AcAc]) are produced by the liver when both serum insulin and liver glycogen levels are low (McGarry 1973). They can be made from fat stored in the liver, from fat released from body adipose reserves and delivered via the bloodstream; or they can be made from dietary fat entering the bloodstream after digestion and absorption as chylomicrons. In other words, once fat is in the body as adipose reserves or absorbed dietary fat, liver ketone production is a function of blood insulin and liver glycogen content. There is no special relationship between mobilization of body fat stores (i.e., weight loss) and blood ketone levels.
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
The vast selection of food choices available in med diet makes it a perfect choice for women. Med diet gives more emphasis to fruits and vegetables, olive oil, legumes, fish, whole grains and less emphasis to red meat, processed food and other fatty and non- natural products. Since our goal is weight loss we should take into account that to lose weight you need to consume fewer calories than what you need. The Mediterranean diet does a good job in this aspect as well since the average calories in each meal are around 1500 (of course this depends on the foods selected but as a rule of thumb the average is around this number) . The recommended daily intake for women between 20-25 years is 2000 calories, for women between 26-50 years is 1800 calories and for women over 50 is 1600 calories. So, a daily intake of around 1500 calories will create a calorie deficit that will gradually lead to weight loss in a natural way.
I tracked everything from fat, carbs and protein. I was eating what I was suppose to and within 5 months, I dropped the remaining 10lbs. I did it, I met my goal! As of today, I am trying to maintain my weight, which in my opinion is harder then losing it. I get so afraid of putting the weight back on, since it’s so easy to lose motivation. Just because you meet your goal doesn’t mean you can go back to the way it was. That’s when I decided I needed to make this my lifestyle. I started reading up on healthy foods, different exercises, and I kept calculating my calories. I was a true calorie counter, every bite I ate, I tracked it. If I didn’t know the calories, I wouldn’t eat it. I was having allot of fun. I was exercising and maintaining my weight! Then it happened. Something was brought to my attention from my friends and family, I was obsessed they told me! Obsessed with what? Eating right and exercising? It was the calorie counting! People told me I’m not enjoying life if I calculate every bite. Can I do this forever? Well, maybe,I am pretty dedicated after all, but who wants to? I have learned so much over the past couple of years, about eating, exercising and most importantly myself. I have a lot of will power and I know how to be healthy, so I should be able to do this!!!!
Reading Stefani’s take on intermittent fasting was the slap in the face I needed to actually start listening to what my body was telling me. Her WLU Program has utterly and completely changed my relationship to my body and how I treat myself. I owe Stefani an unbelievable debt of gratitude for showing me the way not just to self love but also to being able to fit into my favorite leggings.
Gabby is a mom, health blogger, and writer of Half Of Gabby. Additionally, she holds two degrees—a bachelors in Psychology and a masters degree in Social Work. At one point in time, Gabby weighed 262 pounds but lost nearly half of her own body weight (120 pounds)—which inspired the name of her blog. Fascinated with the human mind, Gabby delved into the psychology of being fat. She believes that eating right and exercising may be the means to lose weight, but it’s not what allows you to lose weight—it’s 100% mental. Without altering the way you think, it is impossible for a permanent change to occur. She learned how to tackle her obesity from the inside out and her entire blog revolves around teaching others how to do the same.
This is my first time to your blog, I found it when googling “Instant Pot Weight loss”. Reading your story, it was like reading my own biography, seriously its scary lol. I am so glad you have found a healthy balance. I struggle working as a nurse with crazy shift hours, a hubby working crazy shift hours and a toddler (who eats healthier than I do thanks to gerber organic food pouches – meanwhile i’m polishing off the bag of krispy kreme kruellers haha), – I HATE cooking/meal planning. My struggle is real with needing stupid easy but healthy recipes. Your story is inspiring because I feel like we could be soul sisters haha and I have hope that i can learn to cook and eat better not only for myself but for my hubby and baby.
This is the weight loss blog for self-described “underdogs, misfits, and mutants.” Basically, if you’ve never seen yourself as the meathead grunting and lifting weights at the gym, this might be the space for you. Home to a community titled “The Rebellion,” this blog is full of resources, training courses, and options for private coaching. Nerd Fitness is all about deliberate, small changes to help you live a happier, healthier life. Visit the blog.
About Blog Unbiased Reviews and Information on Weight Loss, Anti-aging, and Longevity Programs for Men & Women. Here you’ll find outtakes of our journeys and experience with the HCG Diet program. If you’re on, or considering, the HCG diet program take some time to read out stories. We’ve tread the path before you and have lots of tips and insights to make your ride smooth and successful.
Absolutely! Doctors are supposed to consider, screen for, and treat any underlying issues that could be causing weight gain or difficulty losing weight. As above, “Once we screen for (and treat) any contributing medical problems that could be causing weight gain (low thyroid function, polycystic ovarian syndrome, prediabetes, among others), or psychological issues (bulimia, binge-eating disorder, depression, anxiety), I encourage a diet-and-lifestyle approach for many reasons, among them my own personal experience.”
It’s insane what some will do to have a slight edge in a fight. The biggest example that comes to mind is Anthony Johnson. The dude would walk around at like ~230 lbs and fight in the 170 lb weight class. He would rag-doll guys because of the huge size advantage. Of course, he always had trouble making weight, but it’s still a huge advantage if you can do it properly.
Mind blowing, I know, but it really is that simple. The amount of food you eat directly affects your weight. Though we don't recommend it, you can even lose weight eating junk food, as long as you maintain a calorie control. If you don't believe me, take it from a professor who wanted to prove this theory by losing weight on a soda, cookie and chip diet. (1). Or this guy who lost 27 pounds eating Twinkies.
With our pantry seemingly empty and our refrigerator busting at the seams with all things healthy and natural, I started my weight loss journey. Although I will not completely lay out the guidelines from his book I will share several things I learned that will stick with me forever. One major aspect of weight loss and overall health that I still honestly think about every time I go grocery shopping is to shop the perimeter of the store. If you think about it, the center is filled with boxes and cans and bottles of “food” filled with sugar, unhealthy oils and preservatives. It’s a great concept to remember and keep me in line. I took meal ideas from his book and would eat the same exact thing every single day (especially for breakfast and lunch) for a week or two at a time. It sounds incredibly boring but it made grocery shopping and meal planning so much easier. I can honestly say that for most all of my weight loss, I did not count calories. I ate when I was hungry and did not crash diet what so ever. I think that is HUGE in creating a weight loss journey and to changing your lifestyle. I learned the simplest things from how much sugar is in spaghetti sauce and how to make my own to what to look for in the ingredient list of boxed goods when you do want a quick and easy snack.
The nutritionist has slowly led me into a ketogenic diet and within 2 months my PSA has gone from 8 to 6.6 and the latest reading is 6.0. I have gone from 62 kilos to 58 kilos in about 2 weeks and it is fair to say that I do not feel hungry although I have one meal or at most 2 meals a day. I jog almost every day for about 60 minutes keeping my heart rate above 120. My diet bothers everyone else but not me.
Emily Ho is a fashion-lover, social media strategist, writer, and lifestyle blogger for Authentically Emmie. In 2009, Emmie’s blog began as a weight loss blog, but over the years has evolved into something so much more. After losing over 110 pounds, she shifted her focus from losing weight and seeking validation from the scale to living a healthy lifestyle with the body she has, and not hating it. Her now healthy living blog is a platform to discuss life, plus-size fashion, body positivity, and more!
Calorie counting is going to be hard at first, but you can do it!! You know what you should and shouldn’t eat and the main thing is to listen to your body, when your hungry eat, when your not stop. I know it’s easier said then done!!! I’ll be honest, I’m on the calorie counting yo-yo! I stop counting, then I start back up. I’m off the counting right now, hopefully I can do it this time!!! Stop back and let me know how you are doing!!
One of the top belly fat-building offenders is stress — and not just because that bad day at work can make you feel like demolishing a pint of Cherry Garcia. When your body senses you're overwhelmed, it automatically starts producing cortisol — a hormone has been proven to eff with your body chemistry and stimulate extra fat storage in your gut. Yeah, sucks. When you're feeling worked up, close your eyes and take long, deep breaths for about five minutes. You'll immediately start to feel more relaxed, which should calm those hormones down and nix that belly sabotage.
Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.
Keep researching. I’ve recovered from sciatica pain, lost 19 lbs, dramtically reduced my cholesterol and lowered by blood pressure from 137/93 to 125/89 in 3 months ! Read Dr Greger’s book: “How Not to Die” and Dr Campbell’s book: “The China Study.” Watch the documentary “Forks Over Knives.” Look up Dr Ornish, Dr Barnard and Dr Esselstyn. I’m convinced that eliminating all (or almost all) animal protein from your diet is the way to go. There’s a mountain of evidence that shows a whole food, plant based diet can prevent many cancers including prostate and breast cancer and even reverse many major diseases like heart disease (Dr Esselstyn). Dairy is very bad for you, your patients and your kids. But, don’t take my word for it, you’re a doctor, do the research. Dr Greger’s book references thousands of studies. May be the best place to start.
If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.
On top of exercise, it’s nutrition. I believe they go hand in hand. In the beginning, improving nutrition was just as hard as improving fitness, except for sometimes now I think nutrition is more challenging. Exercising was just 1 - 1.5 hours a day of busting your butt, but nutrition was the remaining 22 hours, so there were way more opportunities to fall short or not eat as well as I could. However, because I think it is important to be optimistic, I will say that there were 22 hours a day to nourish my body with good and healthy foods. It just took me a long time to figure out the best way to do that (and just to clarify, I'm still figuring it out.)
If you’re having trouble getting to bed, these 20 sleep strategies can help. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest. You can also consider natural sleep aids to boost your ability to fall asleep and sleep soundly.
I am with you if you are thinking—“I don’t have the time for games!” But, believe me, playing any sport at least thrice a week will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler as well! The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay. Your mind will stop worrying all the time, you will also get a sound sleep at night, and hence, you will be active all day at work.
Standing up, hold a medicine ball in both hands. Reaching the ball up overhead, extend your body as you reach your arms overhead. Then, slam the ball down as hard as you can, hinging over and sitting your butt back as you slam, following through with your arms. As you hinge over, bend your knees. Place your hands on the ground and jump back into a high plank position, keep your body in a straight line. Jump feet back in towards the hands so that you are squatting. Pick up the ball and reach overhead, extending your body and standing tall. Repeat.
Consider reducing the volume of added fat to test the effect on your weight. Just be sure to notice any changes in hunger as you experiment. If you find yourself hungry, you’ve reduced your fat intake a bit too much. If your hunger remains unchanged, you’ve either found just the right amount or you can experiment with further reducing your fat intake.
Last but certainly not least we have the DASH Diet. The DASH diet is a balanced diet similar to the Mediterranean diet. It is the result of research carried out in 4 medical centers and sponsored by The National Heart, Lung, and Blood Institute (NHLBI). The main purpose of this diet is to help you lower your high blood pressure through healthy eating practices and lifestyle changes. By eating healthy food and following an active lifestyle you also promote weight loss. It is a diet that can be really helpful especially for women over 40 and 50. The basic principle of the DASH diet for losing weight is the following: first you need to calculate how many calories you need per day and then you must adjust the calories you consume and the calories you burn so that you constantly create a calorie deficit or ensure that you are not creating a calorie surplus. In other words you need to consume fewer calories than what you burn.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.
I was just wondering if an IV would be a good idea after weighing in to help replenish the water lost in the cut. I am an amateur mixed martial artist and am cutting down to 170 lbs for the first time (I usually fight at 185). I walk around at about 195-200 lbs but hold a lot of water weight so I believe the cut is very possible. Thank you for your post!!!!!!!
Some popular trends like the apple cider vinegar diet, green tea, coffee or cayenne pepper have been touted as special fat burning superfoods. The mechanisms behind a majority of these claims are not well understood, but typically involve optimizing absorption and digestion rates or increasing RMR temporarily through thermogenesis (100,101). And sometimes the positive effects are due to these foods decreasing appetite.
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
Generally speaking, men tend to be heavier than women and have a higher percent lean mass - which grants them a higher resting metabolic rate and allows them to burn more calories during exercise. More muscle mass also means they are able to store carbs more efficiently (translation: they can store more carbs for quick energy over fat compared to women, due to their muscle mass). But this does not mean men burn calories more efficiently, it just takes more calories to fuel and move a larger mass.
I have a fight next Saturday June 15th. Im currently 178 this morning, I need to weigh 170 Saturday at 5pm and expect to fight around 8pm. I know I shouldnt cut a lot of water but dont want to train extremely hard this week as im trying to recover as it is. I plan to do my regular training Monday and Tuesday and take off the rest of the week to rest. I started at 192 pounds and have lost them in the last few weeks naturally but have seemed to hit a plateau. What protocol would you suggest I use doc.
Invest in single-serving containers. The National Institute of Diabetes and Digestive and Kidney Diseases says that a serving size on a food label may be more or less than the amount of food you should eat, depending on your age, height, sex, and weight. Once you're done cooking, place the excess servings in the containers to eat for lunch or dinner tomorrow. That way, you won't polish off everything in one sitting.
“I learned how to cook from scratch and experiment with flavors. The biggest change my husband Mark and I made was planning our meals for the week on Sundays. We also rely on food optimizing—using vegetables to bulk up our meals but still keep them low-calorie. It helped me lose 52 pounds and 8 dress sizes, while Mark lost 110 pounds.” —Amanda Gibbon, 46
About: Besides Nadia’s beautiful smile, it’s her philosophy on life that really drew us to her blog. Yes, Nadia is passionate about all things fitness and healthy eating, but she’s even more passionate about spreading the message that perfection is impossible and the key is to love yourself for who you are. That’s the kind of heart Nadia puts into each and every one of her posts as she strives to help people find their own version of happiness.
Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.
“Every morning I drink a cup of warm water with half a lemon squeezed into it, a teaspoon of apple cider vinegar, and a dash of cayenne pepper,” says Michelle Keough. This helps her start her day off on a healthy note while getting her hydrated after a long night. This trick, combined with eating meals built around protein and veggies, helped her lose 20 pounds and keep it off.
Luckily, that doesn’t mean you need to dedicate even more time exercising. In fact, high-intensity interval training (HIIT) workouts can slash the time commitment while boosting results. HIIT workouts last about 20 minutes and combine bursts of super-intense exercise with slower recovery phases. This type of workout has been found to help people lose more fat once the workout is over, even though they burn less calories during the workout (since workouts are shorter) and also build muscle, rather than break it down the way conventional cardio does. (3)
Hidden carbs, especially when dining out. Carbs in condiments can be an easy way to consume a spoonful of sugar. To avoid this trap, carefully read the labels of sauces or avoid them altogether–flavorings, dressings, marinades, and other condiments. Be also cautious of thickeners–flour, corn starch, and other high carb items are commonly-used ingredients to thicken soups and sauces.
This basically screws up your health and immune system in the long run to be sure. Hope the UFC organizers change the rules so that they have a weigh in just prior to the fight. This will stop all this weight loss manipulations mania and will ensure fairness in the system, so that desperate fighters willing to risk their long term health don’t get an edge over the normal guys who want to have a longer healthier life after all these fights are done.
But here’s a problem that many people experience. They have been told that increasing blood ketones will speed their weight loss. However, rather than cutting back on carbs and avoiding extra protein to boost ketone levels, they are led to believe that they can get the same effects by adding extra MCT oil, coconut oil, or exogenous BOHB to push up blood ketone levels. As noted above, this does not enhance their body’s ability to burn fat. It just gives them a type of fat that has to be burned (some of it as ketones) in place of body fat. No wonder they are usually disappointed when their weight loss stalls well above the goal they want to reach.
I always refrain from providing any hacks or tips I might recommend to shed the “last ten pounds” or what-have-you. I find most of these tips to be unhealthy and antagonistic to healthy weight maintenance in the long-run. Yet even more importantly, I do not want to open doors to you that lead down winding corridors of obsession with weight loss and body image. I know how terrible it is to walk those corridors. I don’t want to be a part of encouraging anyone to do it. In some ways, I consider it my moral duty to refrain from ever facilitating obsession with appearances.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.
Drink a cup of tea or a glass of water 30 minutes before you eat a meal. This will trick your body into believing it's more full than it actually is, meaning that your cravings will be lower and you'll be inclined to eat less during a meal. If you drink water or other liquid right before you eat, this could lead to indigestion, so wait a while after drinking before eating.