Fighting the Flab Effective Weight Loss Techniques for Beagles
The Finchley Clinic Blog
Its a reality faced by many of us at some point in our lives the desire (or necessity) to lose weight. The trouble is, of course, its easier said than done. For some, it proves a very difficult thing to achieve; a good number of people not only find it difficult to get started but also to keep up a successful regime so they keep the weight off. Other struggle to find something that works for them at all; they may be confused and irritated that what works for one person (probably someone they know) simply doesnt work for them. Yet, the fact is that everyone and everyones body is different. By definition, what works for one dieter, one faster, one improved eater or one patient undergoing treatment wont work for another.
Whats unlikely to work for most seeking to lose weight, though, is a quick fix. Getting your weight down to a healthy, happy level will doubtless be a long haul. And probably a tough challenge. A good approach, surely, is the natural approach. That is, try to reduce your weight in a way that doesnt call on fashionable diets or synthetic pill-based products. For instance, combined together, these seven natural ways of tackling weight gain might well prove a good roadmap
Stay motivated
Whatever it takes; you need to remain motivated. Research suggests that, yes, unsurprisingly theres a lot of motivation in the first four weeks of a weight-loss regime, but if you manage to shed 5% or more weight it can carry on for around another four months1. Find a way to stick with whats working and stay positive and optimistic and keep at it!
Dear diary?
That said, finding what works is, naturally, at the crux of a weight-loss programme. Perhaps keeping a food diary may help; especially in order to keep motivated for several weeks on end. Indeed, a study has found that it may double the weight loss you achieve2. This is all about psychology, of course; actually writing down what youve eaten each day makes even more real what youve done and whether youve done what you should be doing.
Go vegan?
When you consider that, with a full vegan diet, its possible to reduce body fat levels and drive-up your intake of macronutrients (when compared to a diet comprising meat and dairy foods), you may consider vegan-eating an appealing option. Given its made up of a lot of delicious fresh food too helps! Research also suggests that a totally plant-based diet may result in losing more weight3.
Stay hydrated
Its well established scientific fact that drinking water is incredibly good for you much of our body mass is made up of the stuff, after all. And consider this one study has come to the conclusion that drinking as little as eight ounces of water before meals considerably aids in shedding pounds of fat4. Food for thought when it comes to managing your weight then!
Get exercising
Like it or not; improving your diet and eating less low-nutrition, unhealthy snack food isnt going to cut the mustard on its own. Theres more you can and probably will need to do. One is exercise; indeed, recent research suggests that combined dieting and exercise can produce up to 11% in reduced weight and its only fair to point out that the study discovered that exercising without any dietary alterations at all came bottom of the various kinds of weight loss regimes it tested5.
Sleep hygiene
While its important to stick to your programme and remain motivated, its also important to make sure you rest properly and establish and follow healthy sleep practises. Experts actually believe that bad sleep habits contribute to weight gain, in that they boost hunger hormones and, thus, the desire to eat more6.
Try natural supplements
Finally, a great way to enhance an improved, more nutritious diet is to supplement it naturally. To that end, you may want to take a look at the weight loss supplements available at The Finchley Clinic. All of them are made up of naturally-occurring ingredients and, thus, theyre all rich in highly beneficial vitamins and minerals. The following are just three examples:
MicroCell Lipotone Intensive may help the bodys natural managing of fats and carbohydrates in conjunction with exercise and dieting; a powder comprising conjugated lipoic acid, l-carnitine and garcinia cambogia.
Slimirex an all-natural weight loss formula containing iodine and many organic ingredients such as kelp, black walnut, uva ursi and three essential oils; fennel seed, lavender blossom and bergamot.
GL Support 90s contains the nutrients chromium, garcinia cambogia and 5-HTP, specifically put together in one product to naturally support a low glycaemic load (GL) diet.
References:
1. Webber K. H. et al. Motivation and Its Relationship to Adherence to Self-monitoring and Weight Loss in a 16-week Internet Behavioral Weight Loss Intervention. Journal of Nutrition Education and Behavior. May-Jun 2010. 42 (3) pp. 16167.
2. Hollis J. F. et al. Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial. American Journal of Preventative Medicine. Aug 2008. 35 (2). pp.11826.
3. Turner-McGrievy G. M. et al. Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets. Nutrition. 31 (2). pp. 350-58.
4. Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method. ScienceDaily.com. American Chemical Society. Aug 2010.
5. Foster-Schubert K. E. et al. Effect of Diet and Exercise, Alone or Combined, on Weight and Body Composition in Overweight-to-Obese Postmenopausal Women. Obesity. 20 (8). Aug 2012.
6. Chaput J. and Tremblay A. Adequate sleep to improve the treatment of obesity. CMAJ. 184 (18). Sep 2012.
Weight loss
Weight loss: 6 strategies for success
Follow these proven strategies to reduce your weight and boost your health.
By Mayo Clinic StaffHundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.
How do you make those permanent changes? Consider following these six strategies for weight-loss success.
1. Make sure you're ready
Long-term weight loss takes time and effort and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:
- Am I motivated to lose weight?
- Am I too distracted by other pressures?
- Do I use food as a means to cope with stress?
- Am I ready to learn or use other strategies to cope with stress?
- Do I need other support either from friends or professionals to manage stress?
- Am I willing to change eating habits?
- Am I willing to change activity habits?
- Do I have the time to spend on making these changes?
Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.
2. Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
3. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.
When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
- Cut back on sugar as much as possible, except the natural sugar in fruit.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
5. Get active, stay active
While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise such as brisk walking for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
6. Change your perspective
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
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Dec. 07, 2021- Hensrud DD, et al. Ready, set, go. In: The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017.
- Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. John Wiley & Sons; 2017.
- Losing weight: Getting started. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/getting_started.html. Accessed Nov. 15, 2019.
- Do you know some of the health risks of being overweight? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx. Accessed Nov. 15, 2019.
- 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
- 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed Nov. 15, 2019.
- Physical activity for a healthy weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed Nov. 15, 2019.
