Treatment of psoriasis. Literature review current through. Apr 2. 01. 7. Most cases are not severe enough to affect general health and are treated in the outpatient setting. Rare life- threatening presentations can occur that require intensive inpatient management. This topic reviews the treatment of psoriatic skin disease. The epidemiology, clinical manifestations, and diagnosis of psoriatic skin disease are discussed in detail separately, as are psoriatic arthritis and the management of psoriasis in pregnant women and special populations. Therefore, management of psoriasis involves addressing both psychosocial and physical aspects of the disease. Numerous topical and systemic therapies are available for the treatment of the cutaneous manifestations of psoriasis. Treatment modalities are chosen on the basis of disease severity, relevant comorbidities, patient preference (including cost and convenience), efficacy, and evaluation of individual patient response . Although medication safety plays an important role in treatment selection, this must be balanced by the risk of undertreatment of psoriasis, leading to inadequate clinical improvement and patient dissatisfaction . The clinician needs to be empathetic and spend adequate time with the patient. It may be helpful for the clinician to touch the patient when appropriate to communicate physically that the skin disorder is neither repulsive nor contagious. Clinicians should lay out reasonable aims of treatment, making it clear to the patient that the primary goal of treatment is control of the disease. Although treatment can provide patients with high degrees of disease improvement, there is no cure for psoriasis. Tonsillitis is an inflammation of the tonsils, the almond-shaped lymph nodes that hang down at both sides of the back of the throat – and it's very common in. Educating the patient about psoriasis is important and referral to an organization such as the National Psoriasis Foundation (www. Psoriasis may affect patients' perceptions of themselves and this can potentially initiate or exacerbate psychological disorders such as depression . Patients with limited skin disease may still have significant psychosocial disability . Some patients with psoriasis may benefit from counseling and/or treatment with psychoactive medications. Choice of therapy — For most patients, the initial decision point around therapy will be between topical and systemic therapy. However, even patients on systemic therapy will likely continue to need some topical agents. Planning and Tonsillectomy Recovery How long does it take to recover from getting your tonsils out? Instructions for Home Care After TONSILLECTOMY/ADENOIDECTOMY. SURGICAL DAY: Cool, clear liquids including water, Koolaid, Gatorade, ginger ale or other sodas. Topical therapy may provide symptomatic relief, minimize required doses of systemic medications, and may even be psychologically cathartic for some patients. For purposes of treatment planning, patients may be grouped into mild- to- moderate and moderate- to- severe disease categories. Limited, or mild- to- moderate, skin disease can often be managed with topical agents, while patients with moderate- to- severe disease may need phototherapy or systemic therapy. The location of the disease and the presence of psoriatic arthritis also affect the choice of therapy. Psoriasis of the hand, foot, or face can be debilitating functionally or socially and may deserve a more aggressive treatment approach. The treatment of psoriatic arthritis is discussed separately. Patients with more than 5 to 1. Attempts to treat extensive disease with topical agents are often met with failure, can add cost, and lead to frustration in the patient- clinician relationship. There is ample evidence of efficacy of the newer systemic therapies (. Established therapies such as methotrexate and phototherapy continue to play a role in the management of moderate to severe plaque psoriasis. However, the availability of biologic medications has reduced the challenge considerably. The concept that many patients with psoriasis in the United States do not receive sufficient treatment to control the disease is suggested by an analysis of surveys performed by the National Psoriasis Foundation between 2. Among the 5. 60. 4 survey respondents with psoriasis, 5. Many patients received no treatment, including 3. Further studies will be useful for clarifying the reasons for these observations and for determining the value of interventions to increase the accessibility of treatment. Widespread pustular disease requires aggressive treatment, which may include hospitalization.
Therapeutic approaches to generalized pustular psoriasis and psoriatic arthritis are discussed separately. Alternatives include vitamin D analogs, such as calcipotriene and calcitriol, tar, and topical retinoids (tazarotene). For facial or intertriginous areas, topical tacrolimus or pimecrolimus may be used as alternatives or as corticosteroid sparing agents, though improvement may not be as rapid. Localized phototherapy is another option for recalcitrant disease. Combinations of potent topical corticosteroids (table 1) and either calcipotriene, calcitriol, tazarotene, or UVB phototherapy are commonly prescribed by dermatologists. Calcipotriene in combination with Class I topical corticosteroids is highly effective for short- term control. Calcipotriene alone can then be used continuously and the combination with potent corticosteroids used intermittently (on weekends) for maintenance. A combination product containing calcipotriene and betamethasone dipropionate is available for this use. With proper adherence, considerable improvement with topical therapies may be seen in as little as one week, though several weeks may be required to demonstrate full benefits. Because adherence to topical treatment can be a major hurdle, keeping the treatment regimen simple and using treatment vehicles that the patient finds acceptable is often beneficial . Biologic agents used in the treatment of psoriasis include the anti- TNF agents adalimumab, etanercept, and infliximab, the anti- interleukin (IL)- 1. IL- 1. 7 antibody secukinumab. Improvement usually occurs within weeks. Patients with severe psoriasis generally require care by a dermatologist. Intertriginous psoriasis — Intertriginous (inverse) psoriasis should be treated with class VI and VII low potency corticosteroids (table 1) due to an increased risk of corticosteroid- induced cutaneous atrophy in the intertriginous areas. Topical calcipotriene or calcitriol and the topical calcineurin inhibitors tacrolimus or pimecrolimus are additional first- line treatments . These agents may be used alone or in combination with topical corticosteroids as corticosteroid sparing agents for long term maintenance therapy. Calcipotriene, tacrolimus, and pimecrolimus are more expensive options than topical corticosteroids. Some concerns have been raised about the safety of the calcineurin inhibitors (see 'Calcineurin inhibitors' below and . Scalp psoriasis — The presence of hair on the scalp can make topical treatment of psoriasis challenging because patients may find certain products messy or difficult to apply. Recognizing the patient's preference for a drug vehicle may help to improve adherence to therapy. For many patients, lotion, solution, gel, foam, or spray vehicles are preferable to thicker creams or ointments. Topical corticosteroids are the primary topical agents used for psoriasis on the scalp . Support for the use of these agents is evident in a systematic review of randomized trials that found that very potent or potent topical corticosteroids are more effective treatments for scalp psoriasis than topical vitamin D analogs . Combining a corticosteroid and vitamin D analog may offer additional benefit; in the systematic review, combination treatment with a potent topical corticosteroid and a vitamin D analog appeared slightly more effective than potent topical corticosteroid monotherapy. However, in clinical practice, complicating the treatment regimen with more than one topical product may reduce the likelihood of consistent adherence to the treatment regimen. Thus, we usually prescribe a topical corticosteroid alone as initial therapy. Commercial betamethasone dipropionate- calcipotriene combination products are available, but are more expensive than most topical corticosteroid preparations. Other topical therapies used for psoriasis (eg, tazarotene, coal tar shampoo, anthralin) and intralesional corticosteroid injections also may be beneficial for scalp involvement, though data on efficacy specifically in scalp disease are limited . Salicylic acid can be a helpful adjunctive treatment because of its keratolytic effect. Phototherapy (eg, excimer laser) and systemic agents are additional treatment options for patients who cannot achieve sufficient improvement with topical agents . Approaches include potent topical corticosteroids and topical bath psoralen plus UVA phototherapy (PUVA). However, these drugs appear to be particularly effective in the treatment of pustular psoriasis, and we consider them first line therapy. Acitretin is the retinoid that is used most often for this indication. Acitretin is a potent teratogen and should not be used in women who might become pregnant. Pregnancy is contraindicated for three years following acitretin therapy. The management of nail psoriasis is reviewed in detail separately. Based upon data from open- label or retrospective studies and case reports, a panel of experts suggested that patients with severe, unstable disease should be treated with cyclosporine or infliximab due to the rapid onset and high efficacy of these agents . Patients with less acute disease can be treated with acitretin or methotrexate as first- line agents. The panel advised against the use of systemic glucocorticoids due to the perceived potential for these drugs to induce a flare of psoriasis upon withdrawal of therapy. Etanercept was effective in an open- label study of 1. Topical therapies, such as mid- potency topical corticosteroids, emollients, wet dressings, and oatmeal baths can be used in concordance with systemic treatment to manage symptoms . Long- term maintenance therapy for psoriasis is required. Children — The immediate and long- term adverse effects of therapies for psoriasis are of particular concern in the pediatric population.
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How to lose weight with Nigerian Food. I know most people might not think it’s possible to lose weight eating Nigerian food but this is false, I have done it and so are hundreds of people using the Nigerian food based weight loss meal plan Lose It Nigerian. This book is an amazing resource for Nigerians looking to lose weight, it provided you with recipes as well as meal plans for weight loss on a complete Nigerian diet. You get to enjoy local meals like egusi soup, jollof rice, dodo. You can download a copy of the Lose It Nigerian book through this link. Here are the basic principle of weightloss with Nigerian food: 1. Most food guides recommend 6- 7 servings of grain products (Carbohydrate based) for adult female and 8 servings for adults male. To put things in perspective, daily carbohydrate requirement for the average adult, based on a 2. Calories diet will be 3. In food Lingo, 3. The body (through an elaborate process) store excess carbohydrate as FAT and continuous excess carbohydrate consumption result in increase weight gain. The Fast Metabolism Diet: Eat More Food and Lose More Weight and over one million other books are available for Amazon Kindle. 10 Healthy Foods to Lose Weight. Many people who want to lose weight find it difficult to know which foods to choose for the best weight loss results. See how much food or how many calories you need to eat to lose weight fast and then maintain your weight after reaching your weight loss goal. Consume Less Oiloils are high in calories and fat, avoid using Oil when you don’t have to, and if you must, use only a small amount. Watch The Salt (magi)When we cook with packaged seasoning mixes, we introduce lots of salt into our diet. The typical seasoning like Maggi, Knorr, Adobo e. Salt in itself has little to no calories, but Over- consumption of salt leads to temporary weight gain as it causes the body to retain water. Conversely, low consumption of salt will result in temporary weight loss as it causes the body to expel water. It is important to note that salt has no direct interaction with fat gain or fat loss, however excess water retention will make a person appear bigger than they actually are. Watch What You Drink. We consume loads of excess calories from drinks, as we are more likely to pay more attention to what we eat than what we drink. Drinks are equally as important when it comes to weight loss. Pop (Soda/minerals) should be avoided all together. Some drinks that are perceived as Healthy drinks can also contribute to excess weight gain, a typical 3. Carbohydrate, this is the same as 1 cup of white rice. LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools.If you are looking to lose weight fast and safely, you’ve come to the right place. This article features proven tips that are based on scientific research and. How to Lose Weight Faster, But Safely. Just 14 science-based nutrition strategies to jump-start your slim down. Choose Meat Wisely. It is extremely difficult for Africans to ignore red meat; it is a staple in most soups and sauces. If you must eat red meat, make sure to trim off as much excess fat as possible. The recommended red meat option for dieter is goat meat; goat meat is comparable to beef in protein but contains 5. See the chat below for meat comparison: 6. Oven Bake and Oven Fry (avoid deep frying)I am sure it’s a no brainier that we should avoid fried foods when trying to lose weight. Fried foods introduce high amounts of oil, calories and fat into our diet which makes it more difficult to lose weight. An alternative to frying is oven roasting and oven frying. With a fraction of the oil required for deep frying, oven frying helps to save a bundle of calories and fat. Avoid High Calorie Snacks (Fan Yogo, gala, lacasera, chin chin, buns, Puff puff, plantain chips)The typical snack on the Nigeria street contains > 2.
When trying to lose weight, snacks are a diet sabotage. It’s extremely easy to consume high calories snack and ignore the calorie count. It is okay to indulge every now and again but do not underestimate the effect of small snacks and small chops on your diet. Carry healthy snacks in your purse, so you are not forced to buy unhealthy street snacks. High fibre snacks like granola bar will help you lose weight. Eat Spicy Foods. Hot peppers have been shown to raise your metabolism, but the real Benefit of peppery food is that they slow your eating. Eating more slowly is a good weight- loss strategy, and making food spicier is an easy way to do it. Also spicy foods requires water; by increasing your water intake you feel full faster. Eat More Fiber. Fibre helps you feel full sooner and stay full longer which means less snacking and binge eating. Foods that are high in fiber includes Beans and legumes. Walk Walk Walk and Exercise. This last point isn’t about food, but weight loss cannot be achieved with food alone. To lose weight, you must expense more energy than you consume and an easy way to expense energy is to exercise. Exercising doesn’t always require gym memberships; try home workout DVDs, walk for 3. Any activity that elevates your heart rate for an extended period of time counts as a workout (all you married folks can get creative). It doesn’t really matter what exercise program you chose, you just have to be consistent. Good Luck with your weight loss goals!! Resouces: If you are on a weight loss journey, please share your experience and advice in the comment form. Lose Weight on a Nigerian Diet with Lose It Nigerian (LIN)Related. A FREE guide to how to lose weight. Learn the 5 best weight loss tips for losing fat as fast and effectively as possible. The Lose Weight Diet is the completely FREE weight loss diet plan based on facts instead of gimmicks. Learn all about it here. Safe and Effective Ways to Lose Weight Fast. The kid should eat plenty of fruits, vegetables, and whole grains. The kid should also exercise, ie: playing outdoor games, trying out yoga or Zumba, dance, or walking the dog. Lastly, the kid should drink lots of water. Most important of all, the kid should learn to accept him or herself, and understand that they are beautiful, no matter what. LookCut is the home of VEEP, The Visual Eating and Exercise Plan. VEEP is a weight loss learning system. The longer you use VEEP, the more you. Had it with strict diets? To learn how to lose weight fast, we found easy lifestyle tweaks that send extra pounds packing. Lose Weight Fast Diet Plan. Juliette Kellow’s latest plan for losing weight fast includes over 200 meal and food options to help you lose weight the easy way. Struggling to lose weight on a low carb diet? An egg fast diet plan may help. Here’s 30 egg fast recipes to kick in ketosis quickly to initiate weight loss. Intermittent Fasting, Set- Point and Leptin. I ranted a little about diet approach, leptin and the set- point theory on bodybuilding. Figured it could make for a decent post here. I added some extras in the form of a short review on the effects of intermittent fasting on leptin.- -- Short background on leptin and set- point. Leptin is a master- hormone with downstream effects on other hormones related to metabolism (T3/T4, neuropeptide- Y, epinephrine, among many others). In the long- term, leptin is regulated by total amount of fat mass. A drop in leptin affects the other hormones negatively and vice versa. Low leptin leads to an increase in hunger and a decrease in metabolic rate, much like high leptin leads to a decrease in hunger and an increase in metabolic rate. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan.Generally speaking, lean people have low levels of leptin while obese have high levels of leptin. However, in the latter case, leptin resistance develops. This is likely an effect of chronically elevated leptin, much like insulin resistance is an effect of chronically elevated insulin. The set- point theory of body weight- regulation is intimately connected to leptin and has a strong genetic component to it. Naturally lean people maintain a low body fat set- point by being leptin- sensitive; they can maintain a low body fat percentage and function optimally even with low leptin. But most of us aren't so lucky, which is why getting really lean is typically a difficult task. Dieting in the single digit body fat- range. Lyle Mc. Donald paints a dark picture of life in the low body fat percentage- range. Yet I and my clients maintain a low body fat % without any of the often cited symptoms, such as anhedonia, low libido and a general sense of weakness. It's hard to argue against the literature on the topic, since it's substantial and shows that these side- effects indeed occur. However, it bears mentioning that the studies looking at leptin levels after dieting are limited in the sense that they often use conventional dieting strategies that entail a pronounced weekly calorie deficit for both men and women. I too experienced the aforementioned side- effects in the past, That is, before I finally . Editorial work in Milan. My approach to dieting back then wasn't exactly ideal. During my last cutting diet, that is the one that took me to 5. I have hovered ever since, I did the following things right: 1. I lost the final pounds of fat very slowly and the weekly calorie deficit was subtle. The scale moved down as slow as one pound every other week. On the other hand, I barely felt like I was dieting and I maintained strength and muscle surprisingly well. I was able to make a smooth transition into maintenance. I ranted a little about diet approach, leptin and the set-point theory on bodybuilding.com. Figured it could make for a decent post here. I added some extras in the. The Rapid Fat Loss Handbook by Lyle McDonald I did not count the days until the diet ended, and I did not sit and plan a big refeed to celebrate when I was done. I didn't feel deprived, daydreaming about food. The Stubborn Fat Solution. Show me my purchase options. The problem of stubborn body fat. Will everyone lose weight on this diet? I’ve tried everything and nothing seems to work. Weight loss is safe and effective with Alpha Lipid SDII. Everyone wants to know how to build muscle and lose fat at the same time. If so, what's the best way? Here's everything you need to know. JC, first time reaching your site. I am trying to figure out a decent diet for bulking during the summer whenever this cut stops. I don’t want the weight. I would do a extremely controlled and modest refeed 3x/week or 3x/8 day (on training days). Now contrast this to what I did in the past, which caused me to feel miserable during the whole process and experience rebound weight gain: 1. I wanted to lose as fast as possible so I could work on muscle gaining. The weekly calorie deficit was fairly substantial given my already low body fat percentage - I was losing in the range of 1- 1. I felt deprived and just wanted to get it over with. Strength and muscle loss was substantial. Another one. Weight around 1. I would sit and plan my big refeed meal at the end of the diet. I would count every day like an inmate counting the days to his release from prison. And once I reached my goal, I would go bonkers, eat a bunch of crap, take several steps back and then go back to dieting in a feeble attempt to make up for my screwed up . I did no refeeds during the diet. So what's the lesson here and how does it relate to the topic at hand? Leptin: science versus real world. Leptin is controlled primarily by two things, which area) Short term: acute energy balance. A high calorie deficit causes leptin to drop lower than what can be explained by fat loss, and a caloric surplus raises leptin higher than what can be explained by fat gain. Long term: total amount of fat mass. Fat cells are factories for leptin production. Not having many factories obviously impairs production and the aboslute amount of leptin in circulation. If A can be manipulated via a subtle energy deficit and regular refeeds of the right macrocomposition (carb refeeds acutely increase leptin, while fat has no effect), this should prove beneficial to circulating leptin levels during the diet. It might prove fruitful to . Another cyclical diet that has much in common with this strategy is The Ultimate Diet 2. I'm in favor of more frequent, more modest, refeeds and no glycogen depletion outside what occurs with a low- moderate training volume. If anecdotal reports mean something, this is my standard approach for clients and it's working well. I'm not an isolated case. For example, have a look at Andreaz in this post on maintaining low body fat. And we're no ectomorphs by any means. Science dictates I wouldn't be able to stay this way (low body fat) without feeling completely miserable, but that's just not the case. The avatar pic was taken at the end of 2. I've stayed that way ever since. But I failed many times in the past. Only when I learned patience did I attain my goal. Now, this little theory of mine, that fat needs to be lost very slowly in the single digit range, still leaves questions as it pertains to B, which is that leptin is ultimately controlled by total amount of fat mass. Several years and 3. I finally . Can leptin sensitivity increase if weight is maintained on a low body fat % for a prolonged period of time? Sadly, there are no studies to suggest that for the time being. Can it increase through other means? Well, exercise and fish oil seem to improve leptin transport, so there's that. But what I think people really want to know is how intermittent fasting affects leptin levels and there's some interesting research on that topic. Intermittent fasting and leptin. Generally speaking, studies show a neutral effect on average leptin levels during intermittent fasting. While the fasting period decreases circulating leptin, this is compensated by a big boost when refeeding. In comparison to conventional meal frequencies, intermittent fasting induces a . Leptin secretion is thus entrained to the meal pattern and shifting meal timing causes a comparable shift in plasma leptin rhythm. However, there are some interesting discrepancies here in that women actually show a big increase in mean leptin levels during intermittent fasting. This occurs even in the absence of weight gain which is all the more fascinating. In the quoted study, despite calorie intake being elevated in comparison to baseline intake, the women actually lost weight and lowered waist circumference and body fat percentage. This could probably be explained by elevated leptin levels, but there was no linear correlation between the two in this case. Similar effects have also been shown to occur in men. That is, fat loss occurred without any reduction in leptin - and these were fairly lean athletes to begin with. Intermittent fasting may also be of benefit when dieting in the single digit range due to the effect of fasting on the fat mobilizing hormones epinephrine and norepinephrine. When you’re in the single digit body fat range, you’re likely to have low circulating levels of leptin. One of leptin’s downstream effects is on epinephrine and norepinephrine output. Low leptin equals impaired output of the aforementioned hormones. This is part of how leptin regulates metabolic rate. However, it seems that these hormones increase regardless during fasting. That is, leptin is not able to exert it’s usual power over these hormones. In this case, their increase cannot be mediated by leptin which allows fat mobilization to go on unabated during fasting. That's it for now. There's plenty more on this topic, but I'll save that for some other time. Summary* Fat loss in the single digit body fat- range needs to be slow and tempered. In my experience, this allows for a smooth transition into maintenance and minimizes muscle loss. I also believe it might lessen the negative effect of dieting on leptin, which ultimately makes maintenance of low body fat achievable. I think most people diet too hard, which has a profoundly negative effect on leptin - and this is part of the reason why the weight gain rebound is so common in folks who finally manage to reach their goal (and then screw up everything by binging).* Planned and regular refeeds should be in place. This affects leptin positively and allows for maintenance of muscle and strength. Even if your goal ultimately is fat loss, entering an anabolic phase with post- workout overfeeding will serve you well.* Intermittent fasting seems to have interesting effects on leptin synthesis. Whether this has benefits for low body fat maintenance or circulating mean leptin levels is up for speculation for the time being.- -- For more on leptin and set- point, read this and this. I've also talked about the effects of our obesogenic environment on set- point and weight regulation in this post. Somewhat related to the topic at hand, I've also posted on strategies for maintaining low body fat. What Is The Best Way To Lose Weight Fast And Keep It Off? Today I want to talk to you about weight loss. Nah, screw that. I want to do a lot more than talk to you about it. I want to help you fully understand it and then successfully make it happen. To do this, I’m going to provide answers to three of the most common (and important) questions. You see, we might be talking about “weight loss,” but what we’re really interested in is “fat loss.” That’s what we want this lost “weight” to be. Lose more weight with these healthy eating tips from the new book, The Women's Health Diet. Top Posts & Pages. Primerica Financial Services: The Fake Job Interview Lottery Fraud: Increase Your Chances of Winning the Lottery Xyngular: Starve, Binge, Purge. How to Lose Weight As a Teenager. Are you tired of feeling down about your weight? Or perhaps your parents/peers are bugging you about your double chin? How To Make Yourself Throw Up Easily. Looking for easy ways to make yourself throw up? Inducing vomiting is an easy process; if you are already feeling nauseating and. Ok well this will be hard i want to lose 25 pounds by august i wiegh 155 and need to be 130 this will be hard but im going to do this when my pool opens i’ll walk 0. Your colleagues, family members, or best friends have uttered these words with. It's time to answer three important questions. What's the best way to lose weight, what's the fastest way to do it, and how do you keep it off after losing it? This time HNBT guides you on how to lose weight fast easily by following just 3 steps; dieting, workout and even home remedies. Learn to lose 20 pounds fast. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. I’ve seen a number of people take their calories down to. Now that may seem like an annoying nitpick of semantics, but it’s not. There is a very important distinction that needs to be made here. As I almost always mention in every article I write about this subject (seriously, if you’re a regular reader, you’ve seen me say this approximately 8. However, out of everything on that list, the one you’re truly seeking to lose here is fat. This point is important for two reasons: To help you avoid losing muscle, or avoid seeking weight loss at the expense of muscle loss. Basically, the secondary goal of everyone trying to lose weight should be to preserve as much lean muscle as possible while that weight is lost, thus ensuring it’s primarily body fat. This is a topic I’ve covered in detail before: How To Lose Fat Without Losing Muscle. To help you avoid useless nonsense that will cause some temporary weight loss, but won’t do dick in terms of causing any actual fat loss. This would be stuff like cleanses, detoxes, fasts and other similarly pointless garbage marketed as miracles to people who don’t understand the difference between fat loss and weight loss. Yes, that was a really long sentence. So while people use these phrases interchangeably all the time (and I’ll probably do it a few dozen times in this article), and we know what most people truly mean when they use them, it’s still worth noting the very important difference between them. You’ll see why in a few minutes. Why Can’t I Lose Weight? 3 Reasons For Your Lack Of Weight Loss.With me so far? Now let’s start answering the first question? That’s easy: create a caloric deficit. Not only is this the “best” way, but the bonus here is that it’s literally the only way. There is no other (non- surgical) way of losing body fat. A caloric deficit is a requirement and every single smart, sane, evidence- based person agrees. That’s my nice way of saying that everyone who disagrees is either misinformed, stupid or crazy. Or maybe just trying to sell you something useless (so misinformed, stupid, crazy or an asshole). So what is a caloric deficit, you ask? It’s what happens when you consume less calories than your body needs to burn for energy, thus requiring it to find some alternative fuel source to burn instead. That alternative fuel source is your stored body fat. I explain all of this in detail right here: How To Lose Fat. Wait. As I’ve said before, there’s a reason it’s called the law of thermodynamics and not the opinion of thermodynamics.“But I tried creating a caloric deficit and it didn’t work for me?!?!”The key word there is “tried.” If you successfully did it for a reasonable period of time, it would have worked. So if it didn’t, there was simply no deficit present. Yes, even if you undeniably believe that there was. I promise you, there still wasn’t. Details here: Why Am I Not Losing Weight?“But I’m losing weight right now and I’m not paying any attention to calories!! My diet allows me to eat as many calories as I want!!”That’s fantastic. Please let me be the first to congratulate you on unintentionally creating the required caloric deficit you needed. Or, slightly more bluntly, for being too stupid to realize your often pointlessly restrictive “calories- don’t- matter” diet has tricked you into eating less calories. More about that right here.“But . Calories in vs calories out is, was and always will be the key. If you want to lose weight (and by “weight” again we’re really talking about fat), there must be a caloric deficit. This is a fact. Always has been, always will be. And please note that this isn’t me saying that nothing else matters besides calories. That’s not true at all and I’m definitely not saying that. PLENTY of other stuff matters. What I AM saying is that the deficit is always what matters most. Take that away and no fat will ever be lost regardless of everything else. On the other hand, put the deficit in place and completely screw up the rest and guess what? Fat will still be lost 1. Yes, even if most of your daily calories come from: The one thing each of these extreme examples have in common is the presence of a caloric deficit. And for that reason alone, fat was lost just fine in all three cases. They are however perfect examples of real world evidence that support my point.)So what’s the best way to lose weight? By creating a caloric deficit. This is not an opinion, or a concept, or a method, or even just my personal favorite way. It’s the required way. If you still want to argue against it, feel free. Just understand that when you argue against a fact, you’re guaranteed to be wrong. That’s just how facts work. Step 2: The Method. Now let’s move on to part 2 of determining the best way to lose weight. And that is by coming up with the best method of implementing our one required fact. Or to put that another way, what’s the best way to create a caloric deficit? There are really only three possible options. So whether it’s created by eating less, burning more or a combination of the two, you’ll lose virtually the same amount of fat at virtually the same rate. So then which method is best? Simple: whichever one best suits your personal needs and preferences, is most convenient, efficient and sustainable for you, and will make you most likely to consistently be in the required deficit you need to be in. Meaning? Which method would you prefer to use? Different people will give different answers, which is why you’re honestly the only person who can answer this question. Here are my best attempts at helping you: But wait, there’s more! You may have noticed that I purposely went out of my way to name cardio and metabolic training as the types of exercise being used for the “exercise” method. That’s because in terms of exercising for the explicit purpose of burning calories and losing fat, cardio and metabolic training are the two most efficient choices. There is however one other form of exercise I didn’t mention, and that is strength- focused weight training. You know, the kind of weight training you’d use primarily to gain muscle and/or increase strength rather than burn calories and create a deficit like these other two are much better suited for. Now, sure, this style of training burns some calories as well which means it will certainly help a bit in that regard. But, it’s just not what it’s best used for in this context. Rather, this style of training is best used as a method of maintaining muscle and strength while losing fat (and in certain cases, building muscle while losing fat). Remember our little weight vs fat clarification from before? Well, in terms of losing weight, all forms of exercise are completely optional. Your deficit can very easily be created through diet alone and not a second of cardio, metabolic training, strength training or anything else ever needs to be done at all. HOWEVER, heavy, intelligent, strength- focused weight training now becomes a requirement. Why? Because some form of heavy, intelligent, strength- focused weight training is what signals your body to preserve muscle mass in a deficit, thus helping to ensure the “weight” being lost is primarily body fat. Now if all you care about is just losing weight, seeing the number on the scale go down, fitting into smaller clothes and being skinnier, you’ll be fine without it. If, however, you want to maintain whatever muscle and strength you currently have or potentially gain more muscle and strength while you lose this fat, or you simply want to look strong/lean/toned/muscular/other- similar- words instead of skinny/thin. For this purpose, heavy, intelligent, strength- focused weight training is required. Additional details here: How To Lose Fat Without Losing Muscle. So what does all of this mean for the “method” portion of weight loss? It’s pretty simple. Decide how you want to create your deficit. You can do it through diet, a typical calorie- burning form of exercise (e. And make this decision based solely on your own personal preferences and needs because that’s really the only part of this decision that actually matters. Pick the most convenient, efficient and sustainable option for YOU. Then, assuming you don’t want to lose muscle/strength while you’re in this deficit (or that you’d like to gain some while you’re in this deficit), combine that deficit method with the type of heavy, intelligent, strength- focused weight training needed to ensure this second goal is taken care of, too. Cardio and/or metabolic training are completely optional. I prefer using them only if I ever reach a point where I’d rather start burning a little more rather than eating a little less. Which is rare as hell. You should do whatever is best for you. Step 3: The Approach. Okay, quick recap. We know that losing weight requires a caloric deficit (the fact), and we know this deficit can come to exist via diet, exercise or a combination of both (the method). The final part of this equation is the approach. As in, what type of diet and/or workout should you use to create this deficit? Well, in terms of exercise, we kinda already just covered the majority of what you need to know. Additional details you might be seeking are covered here: What’s The Best Cardio Exercise? What I really want to focus on now is how you should approach your diet. Because, in case you haven’t noticed, there are about 1. The only question is, which one is the best of them all? In order to answer this, we need to come up with some kind of classification system to narrow things down a bit. And if you ask me, there’s really only one form of diet classification worth mentioning. Every time. The diets in the second group? Weight Loss & Starvation Mode. Anytime you eat fewer calories than you take in you'll lose weight, barring any medical condition that inhibits weight loss. Eating too few calories in an effort to shed pounds isn't healthy, however, and it isn't the most effective way to weight loss. When you do that, your body goes into starvation mode to conserve energy, and you may find yourself experiencing a weight- loss plateau, not to mention health problems from not getting the nutrients your body needs. Always consult with your physician before dieting. Your body is equipped with its own starvation defense mechanism, which has evolved over millions of years to protect you during times when food was scarce - - a problem most people don't have today. When you take in too few calories to support activity and normal physiological functioning, your body adapts by reducing the amount of energy it uses to accomplish tasks. Your body may also turn to lean muscle mass for energy in order to conserve its valuable fat stores, just in case it doesn't receive more food anytime soon. Your body's adaptation causes your basal metabolic rate, which accounts for more than 6. This, in turn, causes you to burn fewer calories, even though you might be performing exactly the same tasks as when you were eating a regular diet. In addition, the gradual loss of muscle mass reduces your body's calorie- burning ability because the body uses more calories to maintain lean muscle mass than it does fat mass. It's not clear what calorie intake level brings on starvation mode and whether the effects are increased the lower the calorie intake. In an article on the Waldo County General Hospital website, Dr. Kristie Leong writes that 1,2. Otherwise, Leong says, the body will start to conserve fat, making weight loss more difficult. In some instances, a very- low- calorie diet of fewer than 8. The diet, which consists of specially formulated liquid shakes and bars, is meant to kick- start weight loss for obese people who may experience complications, like high blood pressure, because of their excess weight. These diets must be undertaken only under medical supervision due to the dangers of consuming too few calories and losing weight rapidly. These include fatigue, constipation, nausea and diarrhea as well as more serious side effects like gallstones. According to the Weight- Control Information Network, very- low- calorie diets, requiring medical supervision, generate the same amount of weight loss as low- calorie diets over the long term. Lose weight safely and effectively, by reducing your current calorie intake by 5. Add an hour of exercise to your daily schedule to burn another 5. Safe and Effective Ways to Lose Weight Fast. The kid should eat plenty of fruits, vegetables, and whole grains. The kid should also exercise, ie: playing outdoor games, trying out yoga or Zumba, dance, or walking the dog. Lastly, the kid should drink lots of water. Most important of all, the kid should learn to accept him or herself, and understand that they are beautiful, no matter what. Shedding 10 pounds in a week is an incredibly lofty goal (and for some, it may be too lofty), but it might be doable if you’re willing to stick to a strict diet and.Get-slim golden rules 1. Grab fresh, in-season eats whenever possible. You’ll get the most nutrients for your buck, and these picks will energize you and keep your. Four Methods: Exercising to Lose Weight Making an Eating Plan Doing Weight Loss Treatments Other Proven Diets Community Q&A. How to Get Slim Naturally. Trendy diets or fad diets can be an expensive method to try to lose weight and get slim. They may also suggest eliminating certain foods or. 2 Week Juice Fast Plan. The 2 Week Juice Fast Plan is the same as the 7 Day Juice Fast Plan but doubled. You would simply follow the 7 day plan each week. The company also sells small snacks and foods, such as meal bars and instant soups, but its shakes are the most. Losing weight seems an uphill task to many, especially when you need to lose weight in a couple of days. And especially when you need to look good for an upcoming. Had it with strict diets? To learn how to lose weight fast, we found easy lifestyle tweaks that send extra pounds packing. Alcohol: Slim-Fast recommends eliminating alcohol, though having a drink once in a while is OK. Opt for a 6-ounce glass of wine (140 to 160 calories) rather than a. The absolute best bowls for fat loss. Canned tuna is a convenient protein- rich option that can be stashed in the pantry. Combined with whole wheat pasta, kale, tomatoes, edamame, and avocado, the combination of healthy fat, protein, and fiber will keep you fully satisfied. Skill level: Beginner. Serves: 2. Start to Finish: 2. Prep: 1. 5 minutes. Cook: 1. 0 minutes. Ingredients: 2 tablespoons extra virgin olive oil. In a medium- size bowl, whisk together the olive oil, lemon juice, garlic, dill, mustard, and salt and pepper to taste until well combined. Set the dressing aside. The Fat Burning Zone is a myth at best, or completely misleading and blatantly false at worst. Don't trust the labels on cardio machines. Check out our top 3 choices for fat burning supplements, all of which are designed to help you get in shape quickly. When it comes to shedding unwanted pounds and reworking your fat-to-muscle ratio, high intensity interval training (HIIT) combined with intermittent. Cook the pasta according to package directions. When done, drain, return to the pot, add the kale 'ribbons,' and toss with 1 tablespoon of the dressing. To assemble, divide the pasta mixture, tuna, edamame, tomatoes, and avocado evenly between two bowls. Drizzle with the remaining dressing and garnish with fresh dill, as desired. Nutrition Information (per bowl)Calories: 4. Total Fat: 2. 3 grams; Saturated Fat: 3 grams; Protein: 2. Carbohydrates: 4. Fiber: 8 grams; Sodium: 3. Recipe and photo by Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN, Managing Editors, Meal Makeover Moms' Kitchen and co- authors, No Whine with Dinner and The Smoothie Bowl Coloring Cookbook. How to sear the perfect tuna > > >. Other Helpful Workout Tips to Effectively Lose Belly Fat. In addition to HIIT, you'll want to consider adding some strength training to your program. Anabolic steroids, also known more properly as anabolic-androgenic steroids (AAS), are steroidal androgens that include natural androgens like testosterone as well as.
What Is the Target Heart Rate for a 4. Year Old Man Who Exercises? Knowing your target heart rate every year is important because this rate changes as you get older. Previous Beyond Diet Review (Updated June 18, 2014): Beyond Diet: What You Should Know Beyond Diet is a new online diet program that focuses on giving people a. Body Fat Percentage chart for men and women that ranges from ideal to overweight based on age and gender. Rujuta Diwekar, a well-known nutritionist and fitness expert in India, has come up with a diet plan that suits your work schedule, lifestyle and weight management. The rate for a 4. Exercising within your target rate helps you get the most from your workout while limiting your chance of overtraining. Cardiovascular exercise, also known as endurance, cardio or aerobic exercise, raises your heart rate. In this form of exercise, you rhythmically use your large muscles for a sustained time. Aerobic exercise includes brisk walking, running, biking or active sports such as basketball. If the activity raises your heart rate to its target level and you can keep it up for 2. Adults of any age should engage in at least 1. My comparison of INSANITY vs P90X for women is different then most. Because I am a woman who chose between the top two at home workouts available today.For any age, the complete zone for a target heart rate begins at about 5. MHR, and ends at about 8. The numbers can vary by about 5 percent on either side. To find your MHR, subtract your age from 2. For a 4. 0- year- old person, this number is 1. Next, multiply that number by both the low and the high percentages. For example, 1. 80 x 0. Fitness Testing > Resources > Heart Rate > Resting > Chart. Resting Heart Rate Table. A normal resting heart rate can range anywhere from 40 to 100 beats per minute. How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss when it comes to losing weight, a regular workout or exercise routine won’t suffice. Q: What is the normal heart rate for a 70 year old woman after moderate exercise? Learn how to find your optimal carb level on a ketogenic diet. I have 5 wonderful kids. I have been struggle with weight for 10 years. I have try diets, walking, dancing, and a. Hunting for a 7 month old feeding schedule. Here's a FREE downloadable sample food chart for seven month old baby with breast milk and formula timings. The ending rate of your range, 1. If you exercise regularly and are fit, work at the upper end of the zone. Otherwise, begin at the lower end and increase your intensity as your stamina increases. You can adjust your heart rate for fat burning or cardiovascular fitness. Treadmills often have a chart that indicates target heart rates for each. The fat- burning zone is between 5. MHR. A 4. 0- year- old who wants to emphasize burning fat would exercise to achieve a heart rate between 9. The aerobic zone is between 7. MHR - - for cardio fitness, a 4. A study published in the October 2. Journal of Strength and Conditioning Research” found the fat- burning zone between 6. MHR and the aerobic zone between 5. MHR. The study concluded that because of the significant overlap between the two zones, you can both burn fat and increase aerobic fitness by keeping your heart rate in the overlap range. For a 4. 0- year- old, the range is between 1. The Blood Type Diet : Recipes. Foods that Causes High Blood Pressure. High Blood Pressure or hypertension is a serious cardiovascular disease that can lead to stroke, heart disease and kidney failure. Foods that are high is sodium (salt) Sodium or sodium chloride (processed salt) intake causes HBP. Foods that are processed in a laboratory (hydrogenated/artificial oils)Margarines are made with hydrogenated oils. Foods that are high in trans fat (trans fatty acids) It’s simple, avoid fried or fatty foods. Foods such as red meat Red meat causes HBP due to toxic substances and chemicals digested by the animals prior to processing. Foods that is high in sugar Foods that are high in sugar are also high in calories. The new recipe book is out! You can also find Michael’s books on the original 5:2 Fast Diet, the Blood Sugar Diet, Fast Exercise and more.Accessible Search Form. Search the NHLBI, use the drop down list to select: the entire site, the Health Topics section only, or the News and Resources section. Vitamin K1 and K2 are two underappreciated nutrients that are actually crucial for your health. The Mediterranean diet is a mix of the culinary traditions of the Mediterranean sea. It's mostly a whole foods plant based diet based on fruits and veggies. The ABO blood group system is the most important blood type system (or blood group system) in human blood transfusion. Found on platelets, epithelium, and cells other. DietOrganizer is a fast, easy-to-use calorie counter and diet diary. Whether you want to lose weight by calorie counting or optimize your diet and fitness. WebMD experts and contributors provide answers to your health questions. Although most people are unaware of its existence, it can be controlled. Ideally, it is important that you are aware of foods that cause high blood pressure. Weight loss success: Draw Something match helps man lose 4. Researchers from the University. The 5 Yoga Poses that Will Help You Lose Weight. The 5 Yoga Poses that Will Help You Lose Weight. Quality protein is the single most important calorie that helps you sustain, improve, build, and enhance multiple body systems, including weight loss and management. If you are looking to lose weight fast and safely, you’ve come to the right place. This article features proven tips that are based on scientific research and. She went on diets periodically and her weight went up and down. How to Lose Weight in a Week. Losing weight takes time and commitment, especially if you want to lose a lot. While you won't see any drastic changes in a week, you. Top 10 Habits That Can Help You Lose Weight. Making little changes can make a big difference. Figure out how many calories you need to eat and burn. The more calories you cut back, the more weight you will lose; however, it is important that you do not eat. |
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