Trying to shed body fat is a strange thing, as it can be difficult to know what your monthly weight loss should be. After all, most of us would like to lose as much weight as possible, but there is such thing as dropping the pounds too quickly.
Therefore, if you’re doing things the healthy way, it’s natural to want to know how much monthly weight loss you should be expecting. Should you lose a handful of pounds or should you be aiming for a whole new body with every thirty days that go by?
As with virtually everything to do with your medical wellness, the best source of information for your personal needs is your doctor. Discussing your monthly weight loss and how you want to achieve it is a great first step to knowing just what is right for you. You’ll be able to find out just which techniques you should be using for your unique body’s needs.
In order to achieve monthly weight loss goals, you’ll likely need to change your eating habits, activity level and perhaps other issues such as stress management and sleep habits. Working with your doctor to discover how you can best do this is a good way to ensure the process will be healthy and long-term.
The amount you can drop and the amount of monthly weight loss you actually should achieve isn’t necessarily the same thing. For most people, an average of a pound or two of weight loss per week is considered to be the best healthy rate. That would mean between 4 and 8 pounds per month.
That said, the number changes from one person to the next. It may also be different depending on your method of weight loss. After all, if you plan to incorporate a lot of physical activity into your monthly weight loss, this could change your numbers around.
The reason is that while you will be burning fat, you may also be building muscle. Muscle, like fat, weighs something. The average bathroom scale will only tell you how much you weigh in total. It doesn’t tell you how much body fat you’ve lost. Therefore, if you gain a pound of muscle but burn a pound of fat, it will appear as though you haven’t lost any weight. Changing body composition can make it look as though you’ve:
The truth is that you may be burning through considerable amounts of body fat. It’s just not registering on the scale because you’re gaining mass in muscle, for example.
Often, that will make weight loss look erratic from one week to the next. In this case, your monthly weight loss record may be far more helpful than your weekly total as it will take into account sudden larger weight drops as well. It’s not uncommon for people whose body composition is changing to see zero to one pound of weight loss for two or three weeks, then suddenly drop four pounds, for example.
Claims about using coconut oil for weight loss are making their rounds once again through social media – or perhaps they never stopped. Though there was a sip in the trend after a Harvard scientist discounted many of the health claims made about this natural ingredient, it appears to have rebuilt itself and is going strong once again.
Let’s take a closer look at the idea of using coconut oil for weight loss and what science has to say about it.
At the very basic level of the claims regarding coconut oil for weight loss are medium-chain triglyceride (MCT) oils. Coconut oil contains a number of different types of fats but is a good source of MCTs. The majority of the claims linking the oil with body fat reduction have to do with MCTs instead of coconut oil itself.
The MCTs found in coconut oil may indeed help to support weight loss and body fat management. However, the idea of using coconut oil for weight loss remains highly controversial.
Many people feel that by eating coconut oil as a part of their regular diet, they will improve their weight loss results. However, as mentioned earlier, the science behind such claims is based on MCT and MCT oil studies. They make the leap that coconut oil for weight loss is the same as using MCT oil, despite the fact that it is not the same thing.
Although Coconut oil is considered to be a good natural source of MCTs, it still contains only small quantities of them, such as caprylic acid and capric acid. That said, about half of coconut oil’s fat content is lauric acid. Here is another area of controversy.
While some would label lauric acid as an MCT, others feel that it is actually closer to a long chain triglyceride (LCT) or that it falls somewhere between MCTs and LCTs but is neither. There are 12 carbon atoms in lauric acid, while MCT oil usually has only 6 to 10 carbon atoms.
If you can use coconut oil for weight loss, it would be because of the MCTs present. Research shows that they help to boost the metabolism and raise satiety from food. That said, it is unlikely that adding a bit of the oil to your daily diet will make enough of a difference on its own that you will see it on the bathroom scale.
Does the typical weight reduction plan feel out of your reach because of your work schedule? If so, you’re not alone. Even if you work a regular 9 to 5 schedule and aren’t among those who are essentially working all the time, it can still be difficult to slip fitness into your week, let alone healthy diet-friendly meals.
That said, this doesn’t mean that a healthy, effective weight reduction plan is impossible for you. There are many ways that you can give your body everything it needs to get your weight under control and keep it that way. This is true even if you find yourself working around the clock more often than not.
The more hours you’ve filled up with work and other responsibilities, the more advanced planning you’ll need to do. A weight reduction plan isn’t impossible, but you’ll need to stay on top of it. It’s true that it won’t be as easy for you as it would be for someone with all the time in the world but it can still be quite straightforward.
Your first step is to get organized. Remember that workout time doesn’t just happen and healthy nutritious meals don’t just magically appear in front of you. Use your weekends (or any other bit of time off you can find on a regular basis) to come up with a meal plan for the week and a shopping list that will ensure you get everything you need at the supermarket.
The organization step for your weight reduction plan may seem like a nuisance at first, but once it becomes a regular habit, you’ll come to love it. It means you’ll always know what you’re going to eat and you’ll always have what you need to make it. Furthermore, it saves you a small fortune because you’ll be less likely to purchase items that you won’t use before their expiry date.
If you think you don’t have time to include exercise in your weight reduction plan, set your alarm clock fifteen minutes early and exercise the moment you get up. Don’t bother with trying to look (or even smell) nice. Just get up, throw on your gear and get started. This may mean your treadmill at home, or you can add a hat and go for a fifteen minute jog or run. Get home, hop in the shower and start your day as usual.
This will not only get half your daily workout done right at the start of the day, but it will also wake you up. You’ll feel more alert, think more clearly and be more efficient. You’ll also be in a better mood at the start of the day.
To get the rest of your workout in during the remainder of the day, focus on tiny steps. Do five minutes at a time. A five minute run outside or up and down the stairs at work during your lunch hour is a great start. Another ten minutes once you get home can polish things off right away, or you can split it into two more five minute sessions, one before you start making dinner and a five minute yoga session before bed.
Have you noticed how many diets have been making headlines promising healthy weight control over the past few years? As each month goes by, there is another option added to the top of the pile, promising that it will give the best results. They promise long term, fast and easy management of those excess pounds.
However, very few of them actually provide the healthy weight control they promise. Alternately, many of them offer great results over the short-term but without any possibility to maintain them over the long-term. To help you keep up with the latest, we’ve compiled this list of the best and the worst according to recent research (or lack thereof).(more…)
Do you struggle to be able to control food cravings? If so, you might find that your gym membership is about to become your best friend.
Research has shown that diet has a considerably larger impact on the ability to lose weight than exercise. That said, if you keep up the right exercise, you may be able to better control food cravings driving what you eat. This outcome of new research indicates that exercise may be regaining its status in the dieting world.(more…)
Do you have enough fiber in your diet? Before answering that question, do you know how much you’re supposed to have? If you’re like most people, you’re not actually getting enough. Here’s why you should change that habit.
The fiber in your diet is well known for keeping you regular. That said, there are far more health benefits than that well-known advantage. To understand the benefits, you need to understand fiber.
The fiber in your diet is a kind of carbohydrate that your body is not able to digest. Though most other kinds of carbohydrates are broken down into glucose (sugar) and absorbed into your body as energy. Fiber, on the other hand, cannot be broken down into glucose. Instead, it makes its way through the entire digestive system undigested.
When you have enough fiber in your diet, it helps to regulate the way your body uses sugar. This keeps your blood sugar levels and hunger levels under control. When you have the right amount of fiber on a regular basis, you can decrease your risk of many chronic diseases.
Eating a diet rich in fiber helps to keep cholesterol levels low, enhances gut health, and helps improve the efficiency of your weight management. It also helps to decrease the risk of chronic disease and shrink the risk of developing type 2 diabetes or kidney stones.
There are two types of dietary fiber: insoluble fiber and soluble fiber. Insoluble fiber is the form that helps to keep you regular. It makes it easier for waste to make its way through your digestive system and out. This form does not dissolve in water. Soluble fiber, on the other hand, dissolves in water. It is the type of fiber that helps to keep cholesterol levels down and helps to eliminate fat.
Now that you know more about the fiber in your diet and the benefits it can provide, it’s time to make sure you’re getting enough. If you’re wondering what foods can help you to get all the fiber you need in a day, it’s easier than you think. The following foods are fantastic sources of fiber: potatoes (including skins), apples (including skins), berries, legumes and beans, carrots, flax seeds, chia seeds, chickpeas, peas, quinoa, avocado, oranges, nuts, bananas and whole grains.
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Natural diet pills have been taking off over the last few years. While they started off small as a handful of herbal remedies, they have now expanded into quite the serious category. That said, it’s not surprising that this trend is growing at such a rate.
After all, with all the movements toward eating clean and choosing products with ingredients you can understand, natural diet pills simply make sense. Still, with such a huge category, it means choosing a single product can be somewhat overwhelming. All pills claim to be the best and yet it’s not possible for them all to provide you with exactly what you need.(more…)
Permanent weight loss is the goal of millions of people across the United States. It’s no mystery why. The majority of us are obese or overweight. As information grows about the dangers of carrying excess weight, more people are attempting to reach a healthy BMI. That said, there are a lot of challenges that come with trying to drop the pounds.
The first is that it’s not typically easy to lose the excess weight in the first place. Next, even if you do lose it, trying to turn it into permanent weight loss is easier said than done. All too often, the yo-yo effect kicks in and back come the pounds. In fact, a significant percentage of people who lose weight will not only regain it, but will also find themselves weighing more than they did when they started. This can, of course, be extremely frustrating. It can cause considerable harm to the motivation to try again.
It can feel impossible to get back on track with your diet after you’ve let yourself slip. Whether you’ve stopped altogether, or you’re just cheating all the time, getting back into it can be challenging. It’s not just a matter of knowing what to do. You know what you want to do. However, working it all back into your life doesn’t seem as obvious as it did when you have the motivation of novelty on your side.
Use the following tricks to get back on track when you’ve stumbled from your diet.
Cheat meals are a super-fun way to incorporate all your old favorites into your diet. For many people, they provide motivation to stick to a diet’s rules to the letter because they know they will be able to eat whatever they want on a specific day of the week. After all, the idea that you can eat carrot sticks for your snack all week, then eat a whole medium-sized pizza for dinner on Saturday is awesome, right? Especially if you still lose weight.
That said, as sad as it sounds, cheat meals may not be as beneficial as we’ve been led to believe. Many weight loss experts and a growing body of research is indicating that this technique does far more harm than good. The reason this technique stuck around for so long is that its downside is a tricky one. It has been very hard for scientists to measure.