How to lose weight

Weight Loss Strategy: Diet, Rest And Exercise

We all want to lose weight at one point in our lives for various reasons. Whether it’s a pesky five pounds to one hundred pounds, there are many ways to do it without compromising your health with “fad” diets. The biggest challenge is to determine how many calories you are taking in per day. If you are taking in 2000 calories a day, just reducing that to 1500 calories is going to be a great beginning. Keep a food journal for a week and see what you are putting in your body daily. In a week, look up how many calories you really took in and don’t forget to add up your condiments. A good example is one tablespoon of mayonnaise is 94 calories!

Body Mind Soul

Calories in, Calories out

After you have seen how many calories you are putting in, start making smarter choices. If you are drinking sugary drinks daily, start by cutting out one of those and replacing it with water. When you diet, water is essential. It keeps you hydrated plus it makes you feel fuller. Drinking a glass of water before a meal will make you feel less hungry. If you do not like plain water, use water enhancing flavors that have zero calories. They taste great and are not expensive.  If you must have a soda, make it a diet soda. If you are a coffee drinker, it has no calories but what you add to it does. If you use a flavored creamer from the grocery store, they average 30-45 calories per tablespoon, but the sugar-free versions usually have 20 per tablespoon. If you feel you can’t give up the coffee creamer, useless, it really will make a difference.

Meal strategy

When you sit down for a meal, cut your portions by half. If you have a favorite vegetable that is low in calories (cucumbers work well) eat more of those to make you feel fuller without making you feel deprived. Sometimes it is the simple things that you do that make an impact on your caloric intake.


When you are trying to lose weight, don’t forget the exercise! If you are a desk worker, it is important to get up and move. While keeping your food diary, pay attention to how much you are walking and exercising. If you have not previously been exercising, now is the time. It really helps burn some of those extra calories.

To incorporate extra walking into your life, pay attention to where you park your vehicle when you shop. If you find that you take the closest parking spot to a store entrance, park further away. If you have the opportunity to use stairs instead of an elevator, use them. If you have the time to go to a gym, this is the best way to kick start your weight loss and get the much-needed exercise that comes along with it.


Another important factor in weight loss is getting a good night’s sleep. Your body needs time to recharge and sleep is essential. While some people only need 6 hours of sleep some need more. Factor this into your weight loss plan. When you are tired from a restless night, you tend to make poor food choices the next day. There are many ways to lose weight without resorting to starving yourself. Find someone else that is wanting to lose weight and exchange ideas with them. Using one of the many online forums about weight loss is a great start for food ideas and just to rant if you feel you’re not losing the weight that you want.

Don’t give up

If you find that making changes to your diet and exercise is not working, see a doctor. There could be an underlying reason that you are not losing the weight that you want to lose. A doctor can guide you if you are not losing weight and there are no health problems that are hindering the process. They can prescribe safe diet medications that will assist in your journey. Losing weight is not going to happen overnight but if you are determined to lose it, start out with the simple things first. You will find that making simple changes will make a big impact and you will be healthier for it.

How to lose weight

Tips To Shed Weight Without Affecting Your Mental Peace

Weight Loss Can Be Challenging But Enjoyable 

Lat that point let me disclose to you that getting in shape can really be enjoyable. On the off chance that you are pondering about how to get more fit in a manner that would truly be fun and weightless, at that point first consider the advantages of shedding those additional pounds of tissue you have in your body. You would get the chance to wear the entirety of your preferred dresses to parade that ideal body, you would before long become a head-turner. You would also have an expanded degree of vitality, you would feel tremendously glad about yourself, and about, for the most part, everything and above all keep a wide range of sicknesses under control.


Weight loss strategy

The run of the mill “how to get in shape” aides will cause you to pursue exacting exhausting approaches to get in shape. Yet, here we are going to give you some superb thoughts on the most proficient method to get thinner, absent a lot of exertion. Above all else, you ought to be eager to get more fit, and everything will at that point pursue. The prime motivation behind why you put on extra-weight is their dietary patterns. So on the off chance that you are a foodie, and just can’t avoid those enticing burgers, at that point let us be somewhat more test and eat a sound natural product serving of mixed greens! In like manner, rather than persuading your mind that a boycott has been put on all the garbage and stuffing nourishment, think about the choices that you can eat which are solid and nutritious. It won’t just help you in lessening your weight however will likewise fulfill your taste buds.

Why people gain weight

Another explanation of additional weight is the absence of activity. So in the event that you are infatuated with your apathy; to the point where you would need to dump your lethargy a bit, on the off chance that you need a superior accomplice who might not have the option to take their hands off your body! There is definitely no compelling reason to constrain yourself to do such thorough exercise; a lot of choices are accessible for the physical activity that you need which would help you in losing your weight. For example, high impact exercise, yoga, swimming, move! Wouldn’t it be fun doing such a lot of, having some good times while shedding pounds?

What research shows

The investigation found that the normal individual shed around 5 pounds. In a friend assessed study by weight watcher, toward the year’s end diet, the normal individual shed around 5 pounds (weight wearer members shed around 11 pounds). I may shed 5 pounds with loofah ‘s exceptional confrontation. Commercial cases implied that their outcomes demonstrated that individuals can lose 10 to multiple times the comparing sum similarly, and there is positively no help. A few people simply declare their triumph by changing their objectives. As some weight reduction analysts clarified, the Metropolitan Insurance Authority originally offered a quite certain stature to weight proportion to accomplish ‘solid weight’.

Nonetheless, as individuals can not accomplish these objectives, the examination found that “clinically important” weight reduction was changed to 20% of the body weight. Be that as it may, once more, the specialist can not cause individuals to accomplish targets, so the number will be decreased to 10%, at that point to 5%. 

Personal experience

After I shed 90 pounds and stated “How to get in shape with four straightforward advances” I got numerous inquiries regarding weight reduction. This is somewhat odd in light of the fact that I am not a dietitian, fitness coach, wellness master. I am a parody author who is playing computer games on TV with Conan O’Brien. One inquiry I got was that “how much well being is going down in seven days?” I get this issue all things considered 20 to 30 times each week. It’s anything but a joke. A.) Since I am not a specialist (see the above segment, I expressed that I am a nitwit to bring home the bacon in computer games), and B.) since I will, in general, think individuals truly I don’t prefer to respond to this inquiry. In the event that the figure of the scale falls, I get more fit.

How to lose weight

How to lose weight: body type, macronutrients and exercise

Weight Loss, Diet, and Consequences of Obesity

You may think weight loss is a difficult task. You may have been trying to lose weight for years via diet books, magic pills and other sorts of secret programs or regiments. The truth is, the answer to losing weight is simple, many books have methods which 300 pages of which can be summed up it into maybe a page. So, what are the best ways to lose weight? How can you lose weight and be in good shape? The answer is surprisingly simple, but hard to implement, but first of all, let’s deal with some of the myths of weight loss.


Exercising helps weight loss – while it may be true that burning calories may help stave off excess fat from growing onto your body, exercise increases muscle mass which contributes to weight gain. It takes more than just exercise to decrease your weight. You may be surprised by this fact, but it is a common occurrence that people exercising are not losing weight despite their efforts. The number one way to make sure you will lose weight will be diet.


What do I mean when I say “diet”? I mean the food you put onto your plate and into your body. Exercise means nothing if you’re replacing those calories with fatter and more calorie-rich foods of poor quality. You are taking a huge risk with your body by putting these foods into you. I won’t name any specific foods as it will tie into my next point later. Basically, you want to avoid eating fast foods and high-calorie foods such as pizza, but this is hard to do. It is important not to starve yourself for the next reason that I will get into. Your mental resilience is like a rubber band. People will starve themselves and say, “I’ll not eat today, exercise and then it will be okay for me to have a pizza once at the end of the day or an entire pizza at the end of the week.”

Processed Foods

When you decide to lose weight it means that you have to cut out the foods which are unhealthy. Which foods do I mean? Heavily processed foods such as most fast foods, chips, and sodas, a lot of this common sense. We know that the big mac meal and the large soda is not a healthy treat for us. We have to focus on foods that are unprocessed such as vegetables, fruits, seafood and lean meats (turkey, chicken and other white meat). Not eating red meat, soda/juice (sweet drinks) and fried foods is a must. Learning what ingredients are in your food and looking at the back of your grocery items is also important. Replacing flour with cornmeal and avoiding white dried foods such as sugar, flour and white rice which are transformed into sugars in your body is also equally important.

Lean Meats, Fruits, and Vegetables

Eating these healthy lean meats, fruits, vegetables, and fish/seafood will be important to your diet. Also what will be important will be not to starve yourself. Remember, you’re already eating a diet low in fat, so the worst thing you can do during your diet is to starve yourself. You should be eating until you’re reasonable full and only drinking water and nothing else. You might be curious as to why “eat until you’re full?” It seems contrary, but your body will process high-quality healthy foods differently than it will process low-quality calorie high food.

Your new sugar deprived diet will take some getting used to as it is almost as if you’re cutting out an addiction. You must cultivate mental toughness, I don’t mean torturing yourself, but I mean committing yourself to your new diet in faith and happiness. It may help to have a trainer as well as constantly studying in order to adjust your new diet to your needs.

Healthy Food Alternatives

Learn to Cook

The final step to losing weight will be to tailor it to yourself and your goals. This means learning how to cook your own food. Let’s face it, if the food you eat or cook does not taste good, then it’s going to be extremely difficult if not impossible for you to keep up with your diet. Learn what foods you like and what foods you don’t like.

As reported by research certain foods that are healthy for others may not suit you and vice versa, so experiment with foods and new recipes. You also want to have high-quality cooking utensils, because you want the process of cooking food to be as simple and easy as possible. Follow these steps and losing weight will eventually become a pinch.

How to lose weight

Weight Loss 101: Nutrition matters more than you think

Understanding Obesity and its Health Consequences

Obesity is a major health issue in the world. Obesity occurs when someone is extremely overweight, and their Body Mass Index (BMI) reaches a certain number. Unfortunately, many people in the world today make poor choices and are very sedentary, leading to a large increase in the number of people that are categorized as obese. Despite the many beneficial factors of eating a balanced diet and maintaining a physically active lifestyle, obesity is still an epidemic and a problem that has just been continuing to snowball.

Health Risks

The health risks that come with obesity are also life-threatening, such as heart disease, stroke, diabetes, high blood pressure, and so much more. These health problems can lead to horrible consequences and premature death. It is unfortunate that the more healthy options tend to be more expensive, and that junk food is more readily available and attainable. However, those struggling with obesity can overcome those temptations, and be on the right track to lose weight.

Healthy Food Alternatives

Weight Loss

Weight loss occurs over time; it is not an overnight process. The most important thing to do is to create small goals and not look at the big picture. If a person is obese and has to lose 100 pounds, they might feel discouraged because that is a large number. However, if those 100 pounds are broken down into small 5 pound increments, that goal tends to be more attainable.


There is a multitude of things that can be done to help someone fight obesity and lose weight. First and foremost, food is the number one culprit. A simple change in diet can kickstart the process of losing weight. Sticking to a regime or diet plan is key. There are many different programs out there that are very helpful in losing weight, both of which can be free or ones that you can become a member of. Popular diet plans such as Atkins and Keto restrict certain foods but have been known to help weight loss quicker than some other ways. However, that weight can be put on more quickly if you veer off the plan even just a little bit.

Eating Healthy

According to there are many proven options out there that work wonders with weight loss, but simple changes in your diet without joining a plan is also possible to help you lose weight. Cutting out sugars, processed foods, junk foods, and white grains can also be a huge help with losing weight.

Making healthier and more conscious choices when eating is a simple fix

Planning your meals a day in advance also helps, so you know exactly what you will be doing and how your day is going to go. You can not think of weight loss as a diet, but a lifestyle, because if you fall into old habits again, you will be back to square one.

Support System

It is often hard to lose weight alone, which is why many weight loss programs also offer support communities, which is also crucial. Having a support system behind you, and people to talk to who are in the same situation, truly help in staying motivated and make you feel like you can do this. It is easy to lose motivation and stay off the wagon, but once you start seeing your progress and have a group of people to talk to you and encouraging you, it becomes easier to light the spark inside of you again.


In addition to a support system, just knowing the tremendous benefits of losing weight should also be a large source of motivation. A person’s way of life can improve so much, both physically and mentally. When you feel good and know that you are making good choices, your entire mental state can change.


Incorporating exercise is important in weight loss. Something as simple as walking for 30 minutes a day and burning those calories can be a huge help. To lose weight, you have to burn more calories than you consume. Naturally, our bodies burn a certain number of calories per day, but working your body out will aid with that process.

There are so many different types of physical activity that you can take part in so exercise does not seem like a chore, but more like a fun hobby. People find a lot of comfort in joining gyms, where again, they can find a support system.

Staying Healthy

Once you lose weight, it can be hard to keep it off. It is perfectly okay to have a cheat meal or a cheat day, but do not fall into those bad habits again; once you see how much progress you made, you won’t want to go back! Weight loss is something that takes time but it is worth it.

How to lose weight

Slow and Steady Weight Loss is the Most Effective for Long Term Success

Losing Weight

Health Concern Over Obesity in Australia

In Australia, Obesity and over weight is a major health concern. A study done in 2014-2015 shows that nearly two thirds (2/3) of adults and almost one-quarter (1/4) of children are either over weight or obese. According to Australian Institute of Health and welfare, obesity is on the rise. Their study also reports that Indigenous adults are more likely to be overweight or obese, and Indigenous children and adolescents are more likely to be obese. Also people who are in the lower socioeconomic groups are more likely to be overweight or obese. Obesity cost the economy over 8.6 billions in 2011-2012, which is a significant burden in the country’s economy. 

Body Mass Index

What are the difference between over weight, obese or morbidly obese? Over weight is a condition where the person weighs more than what is considered normal for that height, age and sex. A person is considered overweight when their BMI is between 25 and 29.9. Obesity is considered a disease when their BMI is over 30. Morbid obesity, which is also termed “clinically severe obesity,” is typically defined as having a BMI of 35 or higher.

Effects of Obesity

Being over weight can lead to depression, and high blood pressure. Obesity means that your body has so much fat that it is a serious risk to your health. Obesity can lead to dangerous health issues such as heat disease, type 2 diabetes, stroke, high blood pressure, sleep apnea, and arthritis. Morbid obesity significantly increases the risk of one or more obesity-related health conditions or serious diseases.

Causes of Obesity

So what are some of the causes of over weight, obesity, and morbid obesity? What are some things that can be done to treat these conditions? To put it simply, people gain weight when they consume more energy than they burn. So if you eat more calories in foods than you burn, the extra calories are stored as extra weight. However, there are many other factors that may play roles in your weight gain, such as metabolism, hormones, genetic factors, your body type, and lifestyle. That’s why some people seem to eat whatever they want and not gain weight while others are always watching their food intake and still struggle with their weight gain. 

Tackling Obesity

There are many methods of weight loss and while some are effective, other methods may be only effective for short-term. Some methods are so extreme and down right dangerous. Following are some of the methods common for weight loss. You should always consult a health professional before trying any drastic method of weight loss. 


There are so many different diets and some of them just come and go as fad. There were grapefruit diet, low fat diet, low carb diet, banana diet, cabbage soup diet…and the list goes on. Some are common sense, evidence based diet where you eat a balanced diet of fewer calories than you burn, which seem safe, but others are not so. Usually crush diet where they promise you lose so much weight in a short time are not healthy or effective in long term. 

Exercise/physical activities

When you are active, your body burns more calories…it’s that simple. There are, however more effective way to exercise for burning calories and gaining muscles. However, exercise alone is usually not enough. You should always make your meal plans part of your work out. 


Some supplements are thought to be helpful while you are trying to lose weight. green tea extract, omega 3, Chinese herbs, ginger, and other supplements are popular for weight loss. Again, you should consult your doctor before you start taking any supplements, especially if you are on any other medication or if you have any health issues.

Bariatric surgery

Bariatric surgery is procedure involves either reducing the size of the stomach with a gastric band or surgically removing part of the stomach. In some cases, gastric bypass surgery is recommended, in which the small intestines are rerouted to a small stomach pouch. Bariatric surgery is only carried out to people who are morbidly obese, who are facing serious health thread due to their obesity and when all other weight loss measures have failed. All forms of weight-loss surgery, including gastric bypass, are major procedures that can pose serious risks and side effects. Also, you must make permanent healthy changes to your diet and get regular exercise to help ensure the long-term success of bariatric surgery.




A study on Sleep-Wake Disorders: Background, Etiology, and Pathophysiology.

How Sleep Disorders May Be Affecting You In Australia


One out of every five people in Australia is affected by some type of sleep disorder. Sleep disorders are a type of condition that has the ability to alter how you sleep. Sleep disorders can have a negative impact on your life. There are many different types of sleep disorders. Common general symptoms can include feeling sleepy during the daytime hours, difficulties with your natural sleep cycles, difficulty breathing, sleeping at unusual hours and finding difficulty with getting to sleep. According to the Parliament of Australia, sleep disorders can possibly also lead to health conditions such as obesity, diabetes, cardiovascular disease, and mental health disorders.

Stages Of Sleep Disorders

Types of sleeping disorders


Let us discuss some of the most common types of sleep disorders that commonly affect Australians. Obstructive sleep apnea, insomnia, restless leg syndrome, circadian rhythm sleep disorders and central disorders of hyper-somnolence are listed by the Parliament of Australia as the most common sleep disorders found in Australia.

A full five percent of adults in Australia are affected by severe sleep apnea. Twenty percent are affected by mild to moderate sleep apnea. Obstructive sleep apnea is a condition that affects breathing while asleep. 


Sleep apnea


Apnea is defined as the absence of breath. Specifically, there are repeated instances where breathing becomes restricted while sleeping because the airway collapses during sleep and either creates less airflow or in extreme instances blocks the airway altogether. Symptoms can include snoring, feeling sleepy during the daytime and disruption in sleep. 


Apnea treatment

Treatment for sleep apnea depends on the individual and the severity of symptoms. CPAP, or Continuous Positive Airway Pressure, is the most common treatment for Australians. A CPAP machine functions by blowing air into the throat using a mask that connects to the CPAP machine which is attached to a hollow tube. The machine pushes air through the tube and into the mask and serves to prevent narrowing in the throat by an increase in air pressure. Some machines include a humidifier as this method of treatment has the side effect of drying out the nose, mouth, and throat. Another sleep apnea treatment is the use of oral appliances called Mandibular Advancement Devices. They are typically used for mild to moderate sleep apnea but can be used in more severe cases where the patient cannot tolerate using a CPAP. Risk factors for sleep apnea include being overweight and other physiological and age-related factors.




Another common sleep disorder experienced by Australians is insomnia. Insomnia is when difficulty sleeping is more than just an occasional experience. When the lack of sleep is chronic, ongoing and begins to affect a person’s day to day performance they are considered to have insomnia. If insomnia lasts for under three months it is considered episodic. It is often linked to stressful life events that have made it difficult to sleep. If the symptoms last beyond three months the insomnia is considered to be chronic. There are several causes of insomnia including both anatomical and behavioral reasons. Treatment can include behavioral interventions and medication.


Restless Legs Syndrome (RLS)


Another common sleep disorder according to the Parliament of Australia is Restless Legs Syndrome (RLS). The main feature of RLS is the uncontrollable desire to move one’s legs. At nighttime symptoms tend to worsen. When one is trying to fall asleep RLS symptoms are particularly bad. RLS symptoms tend to be difficult to predict. There are various medications that are helpful for controlling RLS symptoms.

Certain sleep disorders, which are commonly experienced by Australians who work in shifts that vary hours throughout the day and night, are known as Circadian Rhythm Sleep Disorders. Shift workers may have varying waking and sleeping hours which can lead to sleepiness and insomnia. A particular form of Circadian Rhythm Sleep Disorders is known as Non 24 Hour Sleep Wake Disorder is when a person’s internal biological clock does not align with normal sleep and wake cycles. Visual impairment is a risk factor for this type of disorder.


Neurological sleep disorders


Another common category of neurological sleep disorders in Australia is Central Disorders of Hypersomnolence. These include forms of narcolepsy, a disorder when a person suddenly falls asleep at any given moment and idiopathic hypersomnia, an need to sleep excessively, usually for more than 12 hours each day. Hypocretin, a brain chemical that serves to regulate sleep, is thought to be destroyed by an autoimmune response in persons with narcolepsy. According to The Royal Australasian College of Physicians obstructive sleep apnea and insomnia are the most common sleep disorders affecting people in Australia.

How to lose weight

Taking control: A journey to become half the man i was

We’ve all been there.  Summer is over and we aren’t as active as we once were, and the weight starts creeping on.  Weight gain can be caused by many different factors.  Maybe you are a stress eater, or maybe you don’t get enough exercise, and you sit around and eat all the time.  Maybe you have a slow metabolism, or genetic factors could be the cause.  Either way, most people have tried to find ways to lose weight.  The first thing you need to do, is commit to change.  To lose weight, we need to change our current habits.

Reduce Sugar

You need to eat less and make sure you are eating a balanced diet

Fad diets don’t work for very long, because their diets are not something you can maintain.  Once you stop the diet, you will likely gain the weight back, and unfortunately, you will sometimes gain back more.  Here are somethings to consider before you start your weight loss journey.

  • Number one, check your body mass index or BMI.  This number will determine if you are underweight, overweight, or within a healthy weight range.
  • Number two, think about the next snack you plan to have and swap it for something healthier.  Instead of reaching for that bag of chips, reach for stalk of celery.
  • Number three, get rid of those high calorie drinks.  They are just sugar in a can.  Learn to drink water, it tastes great and will do your body a wealth of good things.
  • Number four, try to fit one extra walk into your day.  Fast walking is a way to burn extra calories.  Instead of taking the elevator at work, take the stairs.
  • Number five, before you go to bed, think about what you plan on having for breakfast tomorrow morning.

Try to make it as healthy as possible

Successful weight management comes down to a life-long commitment to healthy lifestyle, which combines eating healthy foods and having a healthy relationship with food.  Its more effective to aim for gradual weight lost as opposed to rapid weight loss.  If you are looking to lose weight fast, cut out refined carbs.  This would include white pasta, white rice, and sugar.  Make sure you control your portions.  The key here, is not to eliminate any food groups completely, but to cut down on the portion size.  Make your focus be on protein and vegetables.  You should choose lean protein and vegetables and limit saturated fats.

Exercise, exercise, exercise.

Not only do you need to make dietary changes, you need to work on strength training which would include cardio, such as boxing.  Stay away from alcohol and stay hydrated.  If changes in your diet and exercise are still not giving you the results you want, Saxenda, the new weight loss drug, has been approved in Australia.  Saxenda is based on a human hormone that suppresses appetite.  It can be prescribed to people with a BMI of 30 or more.   Before taking any medications, you may want to see if they are subsidised by the PBS.  The Pharmaceutical Benefits Scheme or PBS is a program of the Australian Government that provides subsidised prescription drugs to residents of Australia.


Currently , there are not weight loss drugs on the PBS available

Saxenda is just the latest weapon in the battle of the bulge and can help people lose up to eight percent of their body weight.  When combined with diet and exercise, studies show Saxenda can help you lose up to 8% of your body weight.  This is an injectable drug.  It can be self administered and must be prescribed by a doctor.  However, there are other weight loss drugs out there, other options for weight loss medications in Australia are Xenical and Duromine.  Xenical works in your stomach and intestine by preventing your body from absorbing some of the fat you eat. Two thirds of Australians are overweight or obese.

If these drugs work, it can help with the problem two thirds of Australians see

Keep in mind, most weight loss medications have unpleasant side effects such as fatty stools, depression, and cognitive changes.  The major side effect of Saxenda is nausea, vomiting, diarrea, and constipation.  Pancreatitis and gallbladder problems have also been linked with the drug.