Healthy Living

Weight loss; easier said than done!

Weight loss; easier said than done!

Losing weight decreases the hormone leptin, which signals to your brain that you're full, and increases the hormone ghrelin, which stimulates hunger. If you cut calories drastically and as a result you drop a lot of weight fairly quickly, it's likely that you're losing some muscle. Muscle is really the engine of metabolism, so that contributes to a lower metabolism. As you start your diet, remember that slow and steady weight loss — or one to two pounds a week — is the easiest to maintain. It’s nearly impossible to lose weight from exercise alone.  Liquid diets, fad diets, and over-the-counter diet pills were not linked to weight loss. Grapefruit. Maple syrup. Cabbage. Apple-cider vinegar. Juice. All these “miracle” diets are supposed to help you melt pounds and trigger fat-burning. For weight loss success, tailor your diet to your body and accept that one diet won’t work for everyone. adults should get 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic activity (or a combination of both), preferably spread throughout the week, plus two or more days of muscle-strengthening activities. And every bit counts — the recommendation is to move more throughout the day, even if it's just a walk around the block. men tend to naturally burn more calories than woman, thanks to their larger size, muscle mass, and elevated levels of the hormone testosterone, which promotes muscle growth. To be successful at weight loss, you need to make sustainable lifestyle changes, like making healthy food choices at almost every meal, and getting plenty of exercise every week. Research suggests that keeping a record of everything you put in your mouth really can help you meet your weight loss goals. Eating slowly allows us to not only enjoy our food more, but gives us better cues of satiety. A lack of sleep increases your hunger hormone — ghrelin — and decreases your ‘satisfaction’ hormone, leptin, which can contribute to weight gain. Eat until you feel just 80 percent full. When in doubt, eat a vegetable. They’re low-calorie, high-fiber, and full of nutrition. Snack on kale, lettuce, carrots, or green beans. Both men and women undergo changes in hormone levels as part of aging-that leads to adding weight. Aging also brings less physical activity and more stress. Decrease in muscle mass is likely to slow your metabolism, a complex process that converts calories into energy. Having more fat and less muscle reduces calorie burning.

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