Weight Loss – Are Body Fat Scales Accurate

If you have done any reading at all about health and fitness, you know one thing: body fat matters, body weight doesn’t. While the two do typically go hand in hand, there are always people who have high body weight and appear overweight but have a high level of muscle mass and are in fact, exceptionally lean.

If you are attempting to lose weight, it is best to measure whether you are losing fat or losing body weight. Body weight can be a mixture of fat and lean muscle mass tissue, which is less than ideal.

As you strive to improve your health, you only want to be losing body fat. So this now begs the question, should you invest in a body fat scale? It would seem to be the best solution. This way you can monitor which way your body fat levels are going. Before you run out and buy the first body fat scale you see, however, you do need to keep one thing in mind: not all scales are accurate.

Here is what to keep in mind.

Methods Of Measuring Body Fat Levels. There are many methods of measuring your body fat levels…

1. One approach is to pinch various areas of your body and determine how thick those areas are. The thicker the pinch, the more body fat: this is referred to as a skin caliper reading.

2. Another method is to put yourself through an electronic scanner, dual-energy x-ray absorptiometry (DXA previously referred to as DEXA), which will determine bone density, fat mass, and lean muscle mass tissue. This is the most accurate method. However, you cannot do it yourself, and it can be costly to have performed.

3. The third method is to use what is known as bio-electrical impedance, which is where an electrical current is sent through your body, and the speed of travel is determined. The current will not travel fast through fat mass, so the slower it is, the more fat you are said to have.

The bio-electrical impedance method seems ideal in theory, but the problem is your hydration levels can throw it off. If you are dehydrated, you will appear much “fatter” than if you are hydrated. This method is the one most home scales go by. While it is beneficial to be able to check your reading conveniently, it is not an accurate one. You can follow the current trend and use one of these home scales but remember you need to be at the same level of hydration at all times. Measuring your levels first thing every morning can help out with your hydration levels being similar.

Understanding the Basics of How to Lose Weight

We come across some people who don’t gain weight even though they eat whatever they feel like. At the other extreme, there are people, who seem to gain weight no matter how little they eat. Consequently, some remain thin without efforts whereas others struggle hard to avoid gaining weight.

Essentially, our weight depends on the number of calories we consume – how many of those calories we store and how many we burn up. But each of these is influenced by a combination of genetic and environmental factors. The interplay between all these factors begins at the moment of our conception and continues throughout our life.

If we consume more energy (calories) than we expend, we will gain weight. Excess calories are stored throughout our body as fat. Our body stores the fat within specialized fat cells (adipose tissue), which are always present in the body, either by enlarging them or by creating more of them.

In order to lose weight, one would have to create a calorie deficit. A good weekly goal is to lose ½ to 2 pounds per week or approximately 1% body fat every two weeks. The number of calories one eats to accomplish this needs to be approximately 250 to 1000 calories less than one’s daily calorie burn. We can do it by increasing daily activities with more daily steps or other non-exercise activities. Standing and pacing burns at least 2-3 times more calories than sitting for the same time period. A deficit of 250 to 1000 calories can also be created by increasing workout time or intensity and by decreasing the food intake of approximately 200 to 300 calories per day.

In spite of our sincere efforts at losing weight, we at times don’t succeed due to specific reasons that stand in our way without we even realizing them.

Reasons for not losing weight –

 Lack of sleep – Lack of sleep can contribute to weight gain. The experts speculate that sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite. When we’re tired due to lack of sleep, we may skip exercise or simply move around less, which means burning fewer calories.

• Chronic stress – Stress and weight gain go hand in hand though some of us not aware of this fact. Chronic stress increases the production of cortisol, which not only increases appetite but it can also cause extra fat storage around the abdomen. It causes cravings for foods, which are high in sugar and fat. The so-called comfort foods make us feel better. In addition, we skip workouts because we just feel too stressed out to exercise.

 Overeating – The researchers have found that most of us underestimate how much we’re eating, especially when we eat out. Careful scrutiny of our diet is the only way to know how much we’re really eating. We need to space out our meals in such a way that we don’t remain hungry for long. Or else we may overeat at our next meal. We should try eating smaller portions and eat more often.

• Exercise – Exercise is another crucial element of weight loss, along with our daily activity levels. If we are not losing weight, we either need to increase our workout time and intensity to match our weight loss goals or need to change our weight loss goals to match what we’re actually doing. In order to lose weight, we need to build lean muscle by doing some form of strength training in addition to our cardio. The more muscles our body has, the more fat we’ll burn.

 Sedentary habits – Any extended sitting such as at a desk, behind a wheel or in front of a screen can be harmful. In addition to exercise, we must try to be as active as we can. We must also limit our screen time. Therefore, we must take a break from sitting every 30 minutes. If we spend more than 8 hours sitting, it could be one more reason we’re having trouble losing weight.

• Weekend indulgences – Having some treats now and then is fine but indulging mindlessly in treats on weekends will hurt our weight loss goals. The trick is to plan our indulgences so that we can have some fun while staying on track with our weight loss goals.

• Unrealistic goals – There are many factors that affect weight loss which again can’t always be measured or accounted for with the tools we have. Our body may be making changes that can’t yet be measured with a scale or a tape measure. The experts agree that a realistic weight loss goal is to focus on losing about 0.5 to 2 pounds a week. For any more than that, we would have to cut our calories so low that it may not be sustainable. Conversely, we may be losing inches even if we are not losing weight. If we’re not getting the results we expect, it’s crucial to find out if it’s because we’re expecting something from our body, which it just can’t deliver.

• Plateaus – Almost everyone reaches a weight loss plateau at some point. As our body adapts to our workouts, it becomes more efficient at it and, therefore, doesn’t expend as many calories doing it. Some common reasons for this include doing the same workouts daily, not eating enough calories and overtraining. We can avoid plateaus by trying something completely different at least once a week and by changing our frequency, intensity, duration, and type of workout.

• A medical condition – This is especially important if we’re doing everything right and haven’t seen any changes at all on the scale or our body after several months. There may be a health problem or some common medications thwarting our efforts at weight loss. One must consult one’s doctor to rule out such a possibility.

Reduce Your One Pound of Weight in Every 72 Hours

The biggest problem that we can see among many people is gaining weight. 80% of female and 20% of male facing the problem of increasing weight because of their weight they feel embrace in-front of others and taking themselves for granted, they thought that they can’t look beautiful and charming because they thought that they can’t earn a beautifully shaped body But their thinking is wrong, a fat person can look beautiful and can also get a beautiful figure with one condition of adopting a correct way. Many people do exercises, follow a strict diet plan. Avoiding their favourite food etc. but, all this way doesn’t work faster. These ways give you a shaped figure in months or year but RED DETOX TEA is only way or technique that will reduce your one pound of weight every 72 hours. Many questions arise that what is Red Detox Tea? Why should Red Detox Tea be preferred more than green tea? How it is so beneficial?

Better than any other weight loss technique

Red tea is basically a Rooibos which we can also call red bush, it is a type of plant that readily available with so much potential and it is very impactful than any other exercise or even very good than green tea. It does not have caffeine but green tea have caffeine, if you want to drink red tea at night it will not leave you restless. Another attribute of red tea is taste, It is less bitter than green tea. Most of the time it happens people drink green tea to reduce their weight but its bitter taste stops them to drink it again but with the launching of red detox tea this problem is simply solved.

Weight loss technique that good for health too

Red detox tea will not only reduce your weight but also keep you away from the risk of many diseases, the antioxidant like Aspalathin and Nothofagin it have, will help you to control your blood sugar, reduce your extra fat, also reduce your stress, and other metabolic disorders.

4 Benefits of Weight Loss Supplements

Are you struggling to lose weight without visible results? If so, we have a way out for you. Obesity causes a lot of problems. It makes you look unattractive and negatively impacts your overall health as well. For instance, people who are overweight have various health problems, such as high cholesterol, sleep apnea, high blood pressure, diabetes, and heart disease, to name a few. Although making some lifestyle changes can help, it may not work for everyone. This is where weight loss supplements come to the rescue.

Alternatives

If you have changed your lifestyle but you are still overweight, you may be looking for effective alternatives. We can help. You don’t have to starve yourself to get into shape. Weight loss supplements can help you get closer to your goals.

Typically, when nothing gives desired results, people tend to opt for weight loss pills. Luckily, this solution works for many individuals. Before you buy these pills online, make sure you do your homework first. The products you buy should have gone through quality control tests. Only quality ingredients can give positive results.

Benefits of Weight loss Pills

Now, let’s take a look at some prominent benefits of quality weight loss supplements. If you buy the right products, you may be able to enjoy these benefits and get back into shape once again.

Improved Metabolic Rate

One of the main benefits of weight loss pills is that they can boost your metabolic rate. Actually, you can’t digest food properly if your metabolism is not healthy. You can shed those extra pounds more easily if your body can digest what you eat.

What happens is that when your metabolic rate goes up, your body can burn a lot of calories in a short period of time. So, if you make these supplements part of your diet, you can burn the additional fat. As a result, you can maintain a healthy weight.

Fewer Food Cravings

Often, people find it hard to shed weight because they fail to maintain control over their food cravings. You may think it’s not a big deal to have a piece of cake in dinner, but know that it will add a lot of sugar and calories, which may add more pounds to your weight.

On the other hand, if you take weight loss supplements on a regular basis, you can control your unhealthy cravings. Actually, these pills are made of ingredients that help you suppress your appetite. As a result, you can easily cut down on your calorie consumption.

Tips to Use Phentermine for Weight Loss

Phentermine is an effective medicine which is used for weight loss. However, the drug should be taken under the supervision of a medical professional. As far as the intake is concerned, the drug should not be taken for the long term. In most cases, the duration shouldn’t be more than 6 weeks. This is the recommended dose for those who are just starting their journey of weight loss with diet and exercise. Let’s find out how you can lose weight with Phentermine.

First of all, it’s important to note that the drug works by suppressing your appetite so you don’t have strong ravings and desire to eat too much. If you want to take the drug successfully, make sure you follow the advice of your doctor.

Phentermine and Weight Loss

Based on your doctor’s prescription, you can use the drug in the form of tablets or capsules. Besides, your pharmacist and the prescription label can also guide you. It’s not a good idea to take a higher dose unless your doctor has advised you to do so. Aside from this, you might not want to self-medicate. Increasing the dosage or taking it against the advice of your doctor may have consequences.

The problem is that some drugs can interact negatively with phentermine. Therefore, it’s important that you follow your doctor’s advice throughout the journey. This is the only way if you want to be on the safe side.

Phentermine and Meals

You can discuss the eating and exercise guidelines with your doctor. It’s better if you follow common dieting strategies like avoiding sugary desserts, processed junk foods, and full-calorie soda. Your meals should consist of small portions of whole grains, veggies, and lean protein. In the same way, you might not want to consume alcohol as it may cause side effects while you are on the drug.

Phentermine and Exercise

Based on your current size and fitness level, you can also incorporate exercise to your routine while on the drug. If you are just getting started and have never done any exercise before, we suggest that you take it slow. In other words, you should start with only 10 minutes of walk twice or thrice per day.

With the passage of time, you can increase the intensity and duration of your exercise. However, make sure you do it under the supervision of your doctor. Contact your doctor if you experience problems.

Precautions

It’s important to know that there is a difference between the fen-phen, the banned drug, and phentermine. Fen-phen was a combo of phentermine and fenfluramine. The combo proved toxic and caused heart valve disease. On the other hand, the use of phentermine alone is safe and has not caused any complications so far.

5 Simple Weight Loss Tweaks

Who doesn’t love some simple tweaks that can help them be more successful in their weight loss efforts? I have shared several in my book, Today is Still the Day, and companion 7 week plan.

They may sound too simple to make much difference, but you’d be surprised at the impact they can have.

Make it a Meal. For example don’t eat standing at the kitchen counter or on the run. Set a plate at the table, sit down and pay attention to your meal. Appreciate the aroma, how it looks, really enjoy the flavors. When you do this you register it as a meal versus a snack and that makes a difference!

Slow Down. This tip follows along with the first one: Don’t scarf down your food like someone is chasing you! When you eat too quickly, you don’t allow your brain a chance to register that you have eaten and satisfied your hunger. It may take up to 20 minutes for the brain to realize that you’re full. A review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared to slow eaters.

Plate Size. Some studies recommend choosing a salad plate rather than a dinner plate. It is a simple way to control portions. Just going from a 12″ plate to a 10″ plate resulted in a 22% decrease in calories. It is an illusion but if it helps you believe you are eating more than you really are, it’s worth it. Also if the food portion is very large to begin with, you will eat more of it because you don’t notice yourself making a dent in the meal until a lot has been consumed.

Plate Color. The color of your plate can make a difference as well. In one study, when the color of a participant’s plate matched the color of their food, they served themselves almost 30% more because when the color of your food blends in with the color of your plate, the amount of food doesn’t appear to be as large.

Fork Size. Use a dinner fork rather than a smaller dessert fork. A 2011 study found participants who ate with larger forks left significantly more food on their plates than those who ate with smaller forks, leaving an average of 7.91 ounces of food compared to 4.43 ounces. Those who ate with larger forks became satisfied more quickly and ate less than those who ate with smaller forks. This is a visual cue – the small fork gives a feeling that you are not making much progress in satisfying your hunger, which results in more consumption compared to when you have a large fork.

Weight Loss-The Do’s and Don’ts

Weight loss journeys are hard no matter where you start or how far you have come. At some point, most people have tried to lose weight and ended up quitting due to plateauing or receiving improper guidance. There are also seemingly endless weight loss gimmicks out there that advertise to be the only thing you need for weight loss which is simply not true, NO 1 THING WILL HELP YOU LOSE WEIGHT. It is a combination of puzzle pieces that must all fit together to complete your weight loss puzzle. Here are some Do’s and Don’t that you need to know while on your weight loss journey:

Don’t do only cardio

While cardio should be a part of your program, it should not be the ONLY thing in your program. Yes, cardio is great for burning calories and obviously needed for good heart health but when it comes to weight loss, cardio is only a small piece of the puzzle. Now I’m not saying to skip cardio because, it does need to be done, but it is not the biggest point of emphasis in a good weight loss program. You will still want to work up to about 5 days of cardiovascular activity per week for best results.

Do lift weights at least 3 times per week

Lifting weights and strength training is an absolute necessity when it comes to weight loss as it facilitates building muscle. Why is that important? When you build muscle, your metabolism increases and allows you to burn more calories. Building muscle is also great for bone health as your bones become stronger as your musculature increases. For beginners, 2-3 days of weight lifting per week is sufficient but eventually you will want to get to 3-5 days/week depending on your program.

Don’t go too fast

Trying to do too much too fast is just as detrimental to your adherence to a fitness program as not doing enough. Too often, people try to do too much starting off end up burning out after 2-3 weeks and reverting back to old habits. The typical 4 week weight loss guru on Instagram touts a 20 pound weight loss program that’s easy to follow but truth be told, those programs are not maintainable and don’t encourage long lasting healthy habits. Do not get caught up in these “inspirational” 4 week transformations because most of the time, those people end up putting back on that weight and then some in a couple of weeks. Go for the slow and steady approach, you are much more likely to succeed!

Do set realistic short and long term goals

To compliment the above, setting realistic goals provides for steadier results. Aiming for 0.5-1 pound of weight loss per week is a very realistic and possible goal for pretty much anyone, no matter how overweight you may or may not be. If you aim for an average of 2-4 pounds of weight loss per month over the course of a year, that’s 24-48 pounds lost in a year! Not to mention, you will have established long-lasting, healthy habits that you can carry on with you for the rest of your life.

Don’t take fat burning supplements

These are usually a waste of money packaged with fancy advertising and less than true claims on how they work. Most “fat burning” supplements do not actually burn fat! If they do anything, they help you burn more calories by increasing your metabolic rate which can lead to weight loss but if you do not burn more calories than you consume, then you will not lose weight. Some supplements will claim that they can “target belly fat” which is absurd. There are no supplements that target fat in specific parts of your body, that’s not how your body works. When you are losing fat, your fat cells decrease in size throughout your body and everybody reacts differently. You are better off spending your time and money on focusing on your nutritional plan and making sure you are burning more calories than you consume.

Do spend most of your time and effort on your meal plan

As I mentioned above, you will only lose weight if you burn more calories than you consume. With diet being about 70-80% of your results, you should spend the most time on this aspect of your fitness program. Meal prepping takes less time than you think and will make your entire week much easier. Meal prepping takes out any guess work for what meal should you eat next because your meals are already prepared and ready for you to heat up and eat.

Don’t drink liquid calories

Liquid calories are sure to derail your weight loss journey for many reasons. One of those reasons is that it contains extra calories (often sugary) that don’t help you feel satiated. Now, having protein shakes is still acceptable as long as it is only whey protein with out the extra added sugar. The extra protein will help you recover for the next workout. The liquid calories you need to avoid are sugary drinks (juices, Gatorade, soda, etc… ) and alcohol. Alcohol contains 7 calories per gram compared to carbohydrates and proteins which are 4 calories per gram and also have addition carbohydrates attached to them. Alcohol can also disrupt your sleep cycle and getting your beauty rest is a critical piece of recovery. What about wine? While some is good for heart health, it still contains those extra calories that you most likely do not need.

Do drink 1/2 your body weight in ounces of water

The majority of your body is made up of water so be sure to drink up! A good rule of thumb for how much water you should be drinking in a day is half of your body weight in ounces. For example, if you weigh 200 pounds, you should drink 100 ounces of water per day.

Don’t focus on the scale

This may seem counter intuitive but hear me out. It is a great feeling to see the numbers get smaller each week on that scale and can give you a tremendous feeling of accomplishment. When you start to plateau and the numbers on the scale aren’t changing as frequently, it can be easy to get discouraged. It is important to remember that the scale only tells part of the story when it comes to results so don’t put all your stock in what the scale says. A more important measurement to also keep an eye on is your body fat percentage. When used in conjunction with the scale, your body fat percentage will be able to help you determine how much of your body is fat mass and how much is fat free mass. It is not uncommon for the scale not to change very much but the body fat percentage does. If you maintain the same weight and your body fat percentage decreases, then you are a rockstar! This means that you were able to decrease your fat mass and increase your lean body mass (most likely muscle mass)! Circumference measurements and progress pictures are also more helpful in determining progress than the scale.

Do focus on improving your overall fitness

Sometimes it is just best to shift your focus to different, but related goals in order to kick start your results. Instead of weighing your self weekly, try tracking and improving upon your fitness levels such as improving your run time on a 3 mile run or instead of running 3 miles, try to go 4 or 5. For strength, focus on trying to lift heavier weights and improving your overall strength levels. You can also try different programs to improve how many push ups or pull ups you can do. The main point is to get your focus off the scale and to work on your strength, flexibility or cardiovascular fitness.

Can a Hobby Help You Lose Weight

How important can a hobby be in your weight loss efforts? Do you think that having a hobby can keep you from gaining weight or even help you to lose weight? 
If you think about what a hobby means it could help you in your efforts with any negative behavior.

When you start a hobby there is usually a learning curve. You have to learn how to do whatever hobby you’re starting. If you decide to crochet or quilt you’ll need to take some lessons. Or maybe you’ve decided to take up painting or jewelry making, or playing tennis. If you’ve never done these things before you’ll probably need to spend some time learning how to do them either by self-learning online or by going to some kind of offline classes. Whatever hobby you take up there will probably be a given amount of time allocated to learning about how to do this particular hobby.

When you’re working on your hobby you’ll be very busy. Perhaps you’ll be too busy to be thinking about eating or snacking. You might even be so busy you forget to stop and eat. Could this really happen? I know it’s happened to me. When I’m busy working on a project I don’t want to stop and take a break to make a sandwich or cook something so before I know it hours have gone by and I’ve forgotten about that hungry feeling I thought I had. Because for me, many times I’m not really hungry, but just bored or wanting something to do and since I’m already busy I don’t really need food at the moment.

I’ve been making jewelry for 10 years and I find that once I get involved in a project it’s very hard to tear myself away from that to even have lunch. I tell myself that I’ll go downstairs and get something in a little while and before I know it hours have gone by. This worked for me years ago when I quit smoking “cold turkey” too. I purposely decided I had to keep my hands busy so I took classes in crocheting and rug hooking. I got so busy that I never wanted to stop for a cigarette. I made a lot of cool things for my house and everyone in my family got crochet slippers for Christmas. But another bonus was that in the classes I met other interesting people and expanded my horizons further. One woman taught me macramé and I began making macramé tables and purses, giving me another hobby to pursue. You never know where one road will take you when you begin down that path. Just take that first step on the journey and new horizons open up. And when they do your old habits don’t seem so interesting anymore.

Think about how little kids never seem to be hungry. They’re always playing and never want to stop to eat. That’s the last thing on their mind. They’re having way too much fun. So if you can figure out a way to focus your thoughts and energies away from food or whatever your negative habit is and replace it with a positive one you’ll be able to gain control once again.

Having a hobby can do much more than just help with your weight loss efforts. Having a hobby develops new pathways in the brain. It helps to fight dementia and keeps your brain healthy. It keeps you busy and prevents boredom. And sometimes having a hobby can help you meet new friends depending on the type of hobby.