What is Weight Loss?
A decrease in body weight. Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary (illness) circumstances. Most instances of weight loss arise due to the loss of body fat, but in cases of extreme or severe weight loss, protein and other substances in the body can also be depleted. Examples of involuntary weight loss include the weight loss associated with cancer, malabsorption (such as from chronic diarrheal illnesses ), and chronic inflammation (such as with rheumatoid arthritis).
The Health Effects of Overweight and Obesity
People who are obese, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following
· All-causes of death (mortality)
· High blood pressure (Hypertension)
· High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
· Type 2 diabetes
· Coronary heart disease
· Stroke
· Gallbladder disease
· Osteoarthritis (a breakdown of cartilage and bone within a joint)
· Sleep apnea and breathing problems
· Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
· Low quality of life
· Mental illness such as clinical depression, anxiety, and other mental disorders
· Body pain and difficulty with physical functioning
HOW to reduce weight throught fruits and vegetables
Weight reduce through fruits
Fruit sometimes gets a bad reputation in the weight loss world because it has sugar.
Fruit, however, contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories.
I rounded up some experts to hear their thoughts on the best fruits to eat for weight loss, which you can find below.
Strawberries
Strawberries can help promote the weight loss in three ways
1. Strawberries can increase the body's production of a hormone that stimulates your metabolism and suppresses your appetite.
2. They can slow the rate of digestion of starchy foods. This helps control the rise in blood sugar that follows a starchy meal. This is a key benefit for those with adult-onset (Type 2) diabetes.
3. Strawberries also can help your weight-reducing hormones function properly.
Strawberries are a perfect part of The Fat Resistance Diet because one cup contains only 49 calories, and comes loaded with vitamin C, three grams of fiber, and some calcium, magnesium, and potassium. Strawberries give you flavor, color, and aroma, awakening your taste buds to the fresh, natural foods your body needs to be healthy and vital.
Strawberries may also have anti-inflammatory effects, inhibiting the activation of genes and enzymes that promote inflammation. Most of this benefit is due to antioxidants that give ripe strawberries their lush red color. And strawberries may help keep the brain young and fit. Studies with laboratory animals demonstrated benefits of strawberries for the aging brain.
BERRIES
Berries—raspberries, strawberries, blueberries—are packed with polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming! In a recent Texas Woman’s University study, researchers found that feeding mice three daily servings of berries, decreased the formation of fat cells by up to 73 percent! A University of Michigan study showed similar results. Rats who had blueberry powder mixed into their meals had less abdominal fat at the end of the 90-day study than rats on a berry-free diet.
APPLE
Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger. Apples are a low-sodium food that can be a good addition to a healthy diet. Keeping your sodium low will help prevent excess water weight, or retention. And, the vitamins benefit you by increasing health and vitality. Of course, being active helps burn extra calories to speed up weight loss.
Tips To Lose Weight With Apples
If you are going to try this apple method to lose weight, here are some guidelines to follow:
Always eat the skin. The insoluble fiber that your body needs to clean out your system is in the skin of the apple. This is vital for weight loss.
Consume 3 apples a day 30 minutes before every meal. Eating the apple during the meal or afterwards will not have the same effect.
If you really want to rocket your weight loss, only eat apples in the morning till noon. Then eat an apple 30 minutes before lunch and 30 minutes before dinner.
WATERMELON
Watermelon is an excellent addition to a weight loss plan, particularly in summer when it is plentiful and fresh. Some diets can go to extremes and use watermelon as the sole replacement for a healthy eating plan with a variety of foods. This is not a healthy long term strategy for weight loss, and will almost certainly result in a rebound weight gain or even in malnutrition. However, the underlying principle of using watermelon as a weight loss aid has value when done in moderation. Here are some of the benefits of eating this sweet summer treat. The main benefit of watermelon to weight loss is that it is low in calories. It is made up of around 92% water. Watermelon also contains some healthy nutrients such as vitamin C and lycopene.It is antioxidant.It is a quick source to reduce the weight in one week. We can take a watermelon in dinner,lunch and breakfast. It is a blood tonic liquid.
PEARS
Overweight women who ate the equivalent of three small pears a day lost more weight on a low-calorie diet than women who didn't add fruit to their diet, according to researchers from the State University of Rio de Janeiro. The fruit eaters also ate fewer calories overall.
So, next time you need to satisfy a sugar craving, reach for this low-calorie, high-fibre snack. You'll feel full longer and eat less.
GRAPE FRUITS
One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. A study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks . The grapefruit group also had reductions in insulin resistance, a metabolic abnormalited that is implicated in various chronic diseases. So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Weight reduce through vegetables
CUCUMBER
The humble cucumber is one of the best vegetables for weight loss. It´s extremely low in calories and contains lots of water. As well as being served up in salads.
Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.What’s more… these types of veggies also tend to contain decent amounts of protein.They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.They are also highly nutritious, and contain cancer fighting substances .
Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.They have several properties that make them perfect for a weight loss diet.They are low in both calories and carbohydrates, but loaded with fiber.Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall .Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies
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Boiled Potatoes
White potatoes seem to have fallen out of favour for some reason.
However… they have several properties that make them a perfect food, both for weight loss and optimal health.They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.There have even been accounts of people living on nothing but potatoes alone for extended periods of time.They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the all the foods tested .What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss .Sweet potatoes, turnips and other root vegetables are also excellent.
