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Dark Saint Alaick
13-11-2012, 01:39 PM
Tips for guaranteed weight loss

-Sasha Gusain

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With fad diets and fitness routines round every corner, it is quite difficult to keep a tab on which weight loss tips really do work and which don't. Should you join that bhangra aerobics class, adopt that no-carb diet, or eat dinner at 6pm? Never mind all that loophole-ridden weight loss jargon, step over to the healthy side. Here are 10 tips for guaranteed weight loss that will set your weight straight, and help you adopt some really healthy, weight-friendly habits for life.

Dark Saint Alaick
13-11-2012, 01:39 PM
Weight loss tip 1


Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Dark Saint Alaick
13-11-2012, 01:40 PM
Weight loss tip 2


Time management - This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking - all within your current work and home life routine. If you don't do this now, your days will be rushed and unplanned, and you won't be able to sustain your weight loss efforts.

Dark Saint Alaick
13-11-2012, 01:40 PM
Weight loss tip 3


Stock your kitchen - Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step - cooking healthy meals at home.

Dark Saint Alaick
13-11-2012, 01:41 PM
Weight loss tip 4


Eat healthy homecooked meals - Whether it's you who's cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who's lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you'll start seeing results in no time.

Dark Saint Alaick
13-11-2012, 01:41 PM
Weight loss tip 5


Start a cardio + weights workout - A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

Dark Saint Alaick
13-11-2012, 01:42 PM
Weight loss tip 6


Alter your snacking habits - At Health Me Up, we have several healthy snacking ideas for you. Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that'll satisfy every craving of yours.

Dark Saint Alaick
13-11-2012, 01:42 PM
Weight loss tip 7


Have at least one active hobby - It isn't sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn't a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you'll have fun along with the healthy weight loss.

Dark Saint Alaick
13-11-2012, 01:43 PM
Weight loss tip 8


Find a solution to combat stress - As we pointed out in our post about stress and weight loss, stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you'll soon realise that your diet and exercise aren't sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.

Dark Saint Alaick
13-11-2012, 01:43 PM
Weight loss tip 9


Drink plenty of water - You've known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it's time to stop that. Check out some exciting ways to make water interesting and you'll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Dark Saint Alaick
13-11-2012, 01:43 PM
Weight loss tip 10


Plan healthy vacations - Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren't impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that'll help you stay fit forever and not short term weight loss quickfixes.

Dark Saint Alaick
13-11-2012, 01:45 PM
To eat or not to eat?


Miss Anorexia : 22-year-old Avni has been on a diet since she was in college.

A thin waist wasn't enough, her goal was to lose 5 more kilos, which she did by a strict diet, counting calories and weighing herself twice a day. Her family is worried about her weight loss, but she insists it is work stress. She occasionally has fat-free chocolates only if she can run right after that to lose it.

Avni has Anorexia Nervosa. Anorexia nervosa is an eating disorder characterised by an irrational fear of becoming fat coupled with a constant pursuit of thinness, and maintaining a precarious low body weight. They push themselves to the limit, even when they have met their weight loss target. More the scales dip, more obsessed they get about their diet, food intake and weight loss.

Dark Saint Alaick
13-11-2012, 01:46 PM
Miss Bulimia : 19-year-old Preeti has decided to stick with fruits and not give in to her cravings this time. As the day progresses, she weakens, all she can think about is food, and finally she succumbs to the temptation, opens the freezer grabs her favourite Swiss chocolate and gulps it down without remorse.


She is so stuffed, she can't walk. Disgusted with herself and petrified of the calories she has consumed, she runs to the bathroom to throw up, taking a laxative as well to empty her load. She ensures the scales haven't tipped. She makes up her mind to follow a diet tomorrow; hoping this time it will be different.

Dark Saint Alaick
13-11-2012, 01:47 PM
Bulimia Nervosa is characterised by people who are extremely concerned about their weight yet they can't fight the compulsion to binge. So, they drastically overeat and then frantically purge by vomiting or taking laxatives or diuretics. They fast or exercise just to get rid of calories. Feelings of anxiety, guilt and shame and desire to hide from others are a distinguishing factor in Bulimia.


Anorexia and Bulimia : If you or any of your loved ones seem to follow such food eating trends and feel trapped in this vicious cycle, remember, it can be broken! A whole lot of Hollywood actresses have been in the news for being a victim of these disorders. Singer Britney Spears was reportedly known for indulging in binge shopping and eating too much at the time of her divorce with rapper husband Kevin Federline.

Dark Saint Alaick
13-11-2012, 01:50 PM
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Actor Nicole Ritchie was also reported to be eating too less to remain thin even when she was pregnant. Singer Ashlee Simpson (sister of singer and actress Jessica Simpson) had publicly admitted that she battled with an eating disorder during her pre-teen years. It was rumoured that Paris Hilton's svelte figure was the result of an eating disorder rather than any exercise regime. Some of Hilton's friends believed the heiress was suffering from bulimia. Victoria Beckham too had admitted that she suffered from an eating disorder.

Dark Saint Alaick
13-11-2012, 01:51 PM
Order or disorder?
The difference between dieting and eating disorders


Normal dieting and exercising is a way of life to get in shape to improve physical health and appearance and an attempt to control obesity. The goal here is to lose weight in a healthy way. After losing a certain amount of weight, there is contentment and satisfaction about the weight loss achieved.

In an eating disorder, weight loss is seen as a way to achieve happiness. Becoming thin is what matters most, health is not a concern. It is an attempt to control one's life and emotions. Self esteem is entirely based on how thin you are. There is no satisfaction with the weight loss, feelings of guilt, anger and loneliness are on the rise.

Dark Saint Alaick
13-11-2012, 01:51 PM
Causes and risk factors


Mirror mirror on the wall who's the thinnest of them all? In this highly cosmetic world, everything from the colour of our hair to our toe nails is artificial. We tend to get awed not just by the latest fashion trends but also by the hour glass bodies. This makes us reach an over the edge quest to look perfect. Moreover, with the job opportunities that modelling, acting and airlines offer, teenagers especially feel that only when they have the perfect body will their lives be perfect. That's when they fall prey to eating disorders.

Dark Saint Alaick
13-11-2012, 01:52 PM
No confidence motion


Experiencing feelings of being useless, unattractive and worthless, they tend to be perfectionists in their attitude. Their body image is their only source of confidence. The root cause for this could be a critical home environment especially in childhood where they have been pressurised to perform and excel.

An event changes you. With the physical changes that accompanies puberty, going to college, having to face relationship break-ups, change of jobs, etc may push a person over the edge to fall prey to an eating disorder.

Is it in my genetic code? Research does suggest that eating disorders do run in families. People with food disorders have high levels of cortisol, the hormone related to stress and decreased levels of serotonin and norepinephrine, which is associated with feelings of well being.

Dark Saint Alaick
13-11-2012, 01:52 PM
Signs and symptoms


Lack of energy and weakness.

Restlessness and insomnia.

Constipation and abdominal pain.

Dizziness, fainting and headaches.

Loss of menstrual periods in girls.

Depression, anxiety and sudden irritable mood.

Hair begins to thin and gets brittle.

Constant low blood pressure.

Anaemia.

Dark Saint Alaick
13-11-2012, 01:53 PM
Additionally in Bulimia having a sore throat, blood in vomit, rupture of blood vessels in oesophagus, swollen cheeks and broken blood vessels in the eyes.


Helping a person diagnosed with an eating disorder.


Medical treatment: To stabilise any physical health issue, hospitalisation may be necessary to avoid starvation, suicide or medical crisis. Healthy weight restoration is a priority.

Dark Saint Alaick
13-11-2012, 01:55 PM
Nutritional therapy

Education by a dietician about healthy eating, proper nutrition and balanced meals, following a meal plan to reach normal healthy weight.

Counselling

This is the most important aspect in helping a person diagnosed with an eating disorder. The counsellor takes the person to the root of the problem through counselling techniques like:

Behavioural therapy

Here the counsellor helps the patient to set a goal, assist in self-monitoring and when this is achieved uses a reward that the patient likes for further motivation. During this process if uncomfortable feelings arise they are taught coping strategies and relaxation techniques to fight the triggers.

Dark Saint Alaick
13-11-2012, 01:55 PM
Cognitive therapy

Here the counsellor focuses on improving self awareness. The ridiculousness and irrationality about the disorder is challenged and proved otherwise to the patient. The disadvantages of the disorder in the long run are highlighted to the patient as well.

Family therapy

Friends and family need to be caring and supportive. Screaming at these patients by telling them how dangerous their disorder is will not help. Listen to these patients without judging them and express to them that they are always there for them. There is no easy solution for such recovery. Only the patient can make changes in their attitude and behaviour. These changes take time. The family needs to make changes to accommodate their growth by sharing and socialising that does not involve food. Avoid getting into discussions and arguments about weight and food.

Nonetheless, the family needs to be alert about certain clues that may indicate that the patient is in relapse. Namely,

Dark Saint Alaick
13-11-2012, 01:55 PM
Wearing baggy clothes to hide body shape and weight loss, running to the bathroom immediately after meals, trying to disguise the smell of vomitus, in order not to get caught, refusal to eat with everybody, sudden sewage problem since these patients flush food down in the bathroom.


Group therapy

People with food disorders talk to each other in a supervised set-up. This reduces the isolation they feel. Here, each member supports the other through stories of recovery and sharing experience. Remember, an eating disorder is not a disease, it's just a state of mind. So, whatever you do, don't turn into a food police. A person with an eating disorder needs counselling and support, and not dictators standing over the table with a calorie counter.