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.

Irritable Bowel Syndrome

The Long Term Effects on Bowl Movement of Irritable Bowel Syndrome

The worst thing that could happen to me four years ago was to have suffered for more than 6 months of irritable bowel syndrome. Since I moved to my new home here in Australia I was always very nervous about the big change I was facing, and I think that was one of the triggers that made me suffer IBS for so long.

I was never used to living alone. I always lived with my mother and she was the one who did everything to me in our family home. From food to washing my clothes. I was very busy studying at the university every day.

My doctor told me that my diet was a disaster. I was not eating well when I started living alone. It was difficult for me to cook healthy meals and the only thing I did was to prepare fast food in the microwave.


I remember that I had a lot of diarrhea the first two weeks that I moved to my new home. I think it was because of the excessive consumption of yogurt and soda. My breakfast, lunch and dinner were the same. Only yogurt and dietary soda.


At first I didn’t worry, the diarrhea was going to disappear, I thought that every morning I spent almost 30 minutes in the bathroom with diarrhea. I really didn’t know what the irritable bowel syndrome was. I had no idea that there was something called like that.


The diarrhea disappeared for a while, but then a symptom appeared that worried me much more. Abdominal pain with spasms. Those pains were uncomfortable, a real headache going to work with abdominal pains.


I did not go to the doctor in the first or second month with the pain. The diarrhea was gone and I thought everything would be fine. Never imagine that abdominal pain was related to diarrhea.


The third month with the pain in my abdomen and diarrhea once a week, I made the decision to visit a doctor. He was not a medical specialist. He was a general doctor. Luckily for me it was someone who knew how to diagnose IBS.


After the first visit and a week and a half treatment, the doctor told me that my problem was the irritable bowel syndrome. I did not know how to react, I felt some fear (from abdominal pain), but at the same time I thought it was a kind of cancer or worse.


The doctor explained that it was curable with good treatment and a change in my diet. The first person I called to tell was my mother. She got mad at me, she told me why I had waited so long to go to the doctor.


The next six months were difficult for me, I still suffered from diarrhea and some constipation from time to time. But the pains had completely disappeared. With my mother’s help, my diet improved a lot more.


I stopped eating instant food and focused on consuming vegetables, fruits and natural juices. For four long months I followed all the doctor’s instructions and the treatment gradually helped me to overcome the IBS.


Diarrhea lasted a while to disappear. Visits to the bathroom in the early morning continued for all six months. At work all my colleagues knew that I had problems with the bathroom, but nobody knew that it was IBS.

My personal life was strongly affected. The IBS did not let me have a normal social life. If I went out for a long time I knew I was going to feel like going to the bathroom. And I had to find a bathroom quickly or I was going to suffer an accident in my pants.


Dealing with this condition was so strong that I left thinking about how I should improve my lifestyle. I am young and can still do things that can help me avoid such things. But it is difficult for me to avoid all the stress of daily life, and my mother who no longer lives with me keeps calling me daily to find out if I am eating well.


This syndrome left me marked for life. I did not know how sensitive my body can be due to factors such as diet, stress and social life.

Men's Health

An easy Approach and Remedies to Premature Ejaculation

Premature ejaculation is not a deadly disease, but it is a condition that makes people’s lives become uncomfortable and unpleasant. But the worst of this condition is that it not only affects men, but also causes serious damage to women’s emotional health.

What is premature ejaculation?

This type of sexual condition is when the man ejaculates in a period of time faster than normal. When the man ejaculates faster, he creates an discomfort between the person suffering from the condition and the other individual with whom he is having sexual contact.

Are there men suffering premature ejaculation in Australia?

In Australia as in any other country, a large number of men are suffering from premature ejaculation. According to the most recent studies, 12.2 million people in Australia are men, of that amount at least 21% are suffering from PE (premature ejaculation).

We are only talking about a low number, 2,562,000 (21%) is the minimum percentage, since the same study conducted by the Royal Australian College of General Practitioners the highest percentage of men suffering from PE in the country reaches up to 31% of the entire male population.

What is the possibility that I may suffer from premature ejaculation?

If you are the type of person who frequently masturbates several times a day, then you have high chances of suffering PE in the future. That is one of the main reasons why a man can develop PE in their personal life.

You can make the personal diagnosis yourself by taking the time in which you ejaculate. A man can last at least 10 to 15 minutes during sexual contact before ejaculating. But if you suffer from PE, your time range to ejaculate can be between 3 and 6 minutes. Some men withe PE ejaculate in less than 2 minutes.

Usually the EP attacks men between 18 and 35 years. But during the last study the percentages shown do not indicate age groups, it is said that any man of the 12 million who live in Australia can suffer from PE at any time.

Are there effective treatments for PE?

In Australia and most countries with people suffering from this condition the offer of treatments for PE is large. But for each man the treatment is different, since there is the possibility that some people are suffering from PE due to physical or psychological causes.

The best known drug to treat PE is Dapoxetine. This drug is used by men of legal age up to 65 years. It is one of the most powerful options in the market to combat PE. Originally known in the market as Pilgry, but thanks to the different offers in the market, buyers can find cheaper options.

Most men also seek psychological help to treat PE. Some professionals say that premature ejaculation can be caused by high levels of stress or trauma caused by sexual experiences.

Other drugs are used to treat PE indirectly

Some men take sildenafil citrate to have more lasting erections no matter how many times the man ejaculates. These types of drugs combined with condom use to increase the performance during sexual contact.

What is the possibility of finding a permanent cure for PE?

The chances are high if the man seeks all possible help. As we mentioned earlier, PE can be caused by physical or psychological problems. Studies indicate that there are external factors that cause damage to man’s sexuality and this can trigger PE. Things like that can be discovered during psychological help to find the cure.

In Australia it is possible to find a cure for premature ejaculation. The difficult thing is that most men do not know where they have to go to start receiving treatment, since most of them feel ashamed to reveal that they suffer from PE. The most common professional to treat PE are urologists, but sexual psicology area is available in most hospitals and clinics.

The combination of drugs, psychology help and changes in the personal life of man will be important to find a permanent cure, but there are also cases that are chronic and can only be treated temporarily.

The younger the person suffering from PE, the chances of healing completely are greater with any treatment. The drugs have no long-term side effects, which guarantees that short and long-term use is not so harmful to the male body.