5 Crucial Things to Do if you're Exercising for Weight Loss

If you're logging miles on the treadmill and hours in cycling class in the hopes of torching more calories, that's seriously sucky news.

Here's how your body makes up for the major calories you torch at the gym: As you get used to your workouts, you might not burn more calories even if you're consistently active, says California-based trainer Mike Donavanik, C.S.C.S., “Think about your job. When you first started, there were some learning curves, it took more energy and more time, but you became more efficient,” he says. 

But that’s no reason to forgo exercise in the name of weight loss or, more importantly, fat loss. After all, you want to lose fat, not muscle. Right? One obesity study of 439 women found that those who ate healthy and exercised lost considerably more body fat than those who stuck with dieting alone.

Exercise works the same way. Your body adapts to a specific demand. So you naturally become more efficient, and use less energy [a.k.a. calories] to meet that demand." So how do you make sure every sweat session helps you burn more? Follow these five rules of exercising for weight loss.

Get FIIT:

When it comes to making sure your body never gets too comfy with your workout, you’ve got to cozy up to the FIIT principle. It stands for frequency, intensity, time, and type the four factors that determine the exact stress you put on your body during a given workout, says Donavanik. Changing up any one of them “surprises” and challenges your body in a new way. 

Remember, as long as your body is forced to adapt to progressively challenging workouts, it’s going to burn more calories during every workout. It’s when your body gets used to your current workouts that things start to plateau. “Look to change one to two of these variables every four to six weeks and you’ll keep losing weight,” he says.

And HIIT:

“High-intensity interval training is the way to go,” Donavanik says. In one 2013 study from Human Performance Laboratory at the University of Wisconsin-La Crosse, people who performed a 20-minute HIIT workout torched 15 calories per minute about twice as many as they did during long runs. 

Plus, with HIIT workouts, you benefit from the “after burn” effect, which a steady-state cardio just won’t give you. “So instead of burning 250 calories from your 30-minute session, you can burn up to 40 percent more throughout the next day or so as your body recovers,” says Donavanik.

Follow the study’s lead: Perform all-out effort for 20 seconds, rest for 10 seconds, and repeat until you’ve hit four minutes. Rest one minute, then repeat to complete a total of four rounds.

Prioritize Clean Eating:

“If you don’t pay attention to your diet, you can work out every day as hard as you possibly can and not lose a single pound if your calories expended are equal to your calories consumed,” says Donavanik. What’s more, eating junk can make your workouts feel more difficult, so even if you think you’re pushing yourself to the max, you’re not, he says.

And sub-max workouts, as you might have guessed, burn fewer calories. He recommends limiting added sugar and focusing on eating lean protein, healthy fats, and whole carbs from fruits, veggies, and whole grains. 

Pick Up Some Weights:

More muscle = More calories burned

After all, while a pound of fat burns only two calories per day, a pound of muscle burns six and takes up a lot less room, he says. That’s why, in a 2015 Harvard School of Public Health study of 10,500 adults, people who strength trained for 20 minutes a day gained less belly fat over a period of 12 years compared to cardio bunnies.

Don’t Forget to Fuel:

While everyone thrives on a slightly different pre-and post-workout nutrition plan, research published in Sports Medicine shows that eating carbs before you hit the gym improves your performance during HIIT and endurance workouts alike. And tougher workouts burn more calories both during and after your workout, Donavanik says.

That explains why recent research published in the International Journal of Sport Nutrition and Exercise Metabolism found that downing coffee (or any caffeine) an hour before your workout can boost your post-workout caloric burn by 15 percent.

After your workout, Donavanik recommends eating a meal that’s about 40 percent carbs, 40 percent protein, and 20 percent fat. The combination will help your muscles recover, get your energy levels up, and have you burning more calories as your body repairs…and, yes, adapts.

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Activated Charcoal Side Effects

Do you think activated charcoal is always beneficial? Then think once again. When carbon is treated with oxygen, activated charcoal comes out as a product. It is made from several carbonaceous materials such as coal, nutshell and wood. 

There are broadly two methods by which activated charcoal is produced, physical reactivation and chemical activation. Activated charcoal is processed in such a manner that it becomes extremely porous, soft and dark colored powder. These properties allow it to have larger area for absorption, which makes it able to bind unwanted and toxin substances in its gut. 

Activated charcoal absorbs chemicals such as chlorine from drinking water thus, filtering and cleaning tap water and converting it into a healthier drinking water. Apart from this, there are numerous other uses of activated charcoal. 

However, overdose of activated charcoal can cause poisoning or other severe problem. It can also cause constipation or intestinal obstruction. In the following lines, we have provided the side effects of activated charcoal.

Adverse Effects of Activated Charcoal:

1. When you use activated charcoal suspension, make sure to discuss its side effects with the doctor, as it may causes gastrointestinal side effects, which includes nausea, vomiting and constipation. Also, bowel obstruction, black colored stools, and perforation of the gastrointestinal tract and subsequent charcoal peritoneum is reported.
2. Activated charcoal may also cause severe allergic reactions, such as breathing problem, tightness in the chest, swelling of the face, lips, mouth or tongue, etc.
3. During laparotomy, charcoal is revealed throughout the peritoneum because of which a young female may develop a surgically acute abdomen. It has many side effects like abscess formation, persistent peritoneal charcoal deposits, small dowel resections, peritonitis, etc.
4. Multiple doses of activated charcoal may result in ileus. It may also generate a chalk-like taste in the mouth and tongue surface which can be unpalatable.
5. Activated charcoal also may have metabolic side effects when combined with sorbitol like dehydration, shock, hypernatremia (disruption of the electrolytes caused by increased levels of sodium within the blood), hypermagnesemia and electrolyte abnormalities. Multiple dose of charcoal may also result in these side effects.
6. Respiratory side effects are also caused by it, which includes empyema, bronchiolitis, adult respiratory distress syndrome, etc. Adult respiratory distress syndrome occurs because of a wrong administration of activated charcoal directly into the lungs of an adult. Empyema is basically a gathering of pus within the cavity between lungs and membranes in its surroundings. Bronchitis is a blocking of airways with granulation tissue.
7. Corneal abrasions are also one of the side effects of activated charcoal. If it comes in contact with the eyes, it may cause corneal abrasions, which mean scratches over the clear portion of the eye.
8. Activated charcoal’s excessive intake also has hematologic side effects, which include exacerbation of variegate porpyria. This condition sometimes culminates into increased lesions on skin, plasma and urine porphyrins.
9. Activated charcoal must be avoided by pregnant women, nursing women and aged.
10. Activated charcoal should never be used concomitantly with any medication or nutritional supplements.
11. So, the next time you plan to consume activated charcoal, make sure you consider its side effects, lest it causes any adverse condition.

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Zero Calorie Drinks

A party without alcohol is like a cake without icing. Plus, following a diet devoid of the inclusion of healthy sports drink is not at all worthy. But when you are on a strict diet or are restricted to even hold a glass of wine, controlling that temptation becomes a challenging task. Especially if your doctor has advised you to switch to zero calorie drinks and your wife doesn’t leave you alone for a second, lest you’ll steal a sip or two of a high calorie beverage.

With a number of zero calorie alcoholic and energy drinks launched in the market, you can proudly enjoy a tall glass of wine, without worrying about the number of calories traveling into your stomach. Find out what beverages you can consume that contain just a dash of calories, allowing you to follow your diet and maintain your figure.

Low Calorie Drinks:

Alcoholic Drinks:

For those who cannot curb their thirst to drinking a glass of alcohol at a high-end party or any private function, zero calorie alcoholic drinks are your best bet. And due to increasing weight consciousness, most people prefer these drinks over the otherwise original high-caloried alcohols. The percentage of alcohol in a drink determines the calorie content. 

As a general rule, 1 gram of alcohol contains 7 calories while 1 gram of carbohydrate or protein contains 4 calories. The fact is that no alcoholic drink is free of calories, all thanks to the minute amount of alcohol content in it. As such, a drink containing 60-70 calories is deemed to be the lowest calorie alcoholic drink. 

Let’s check out the number of calories that different alcohols contain:

Energy Drinks:

Shift to no calorie energy drinks to give yourself relief from a few pounds and see the results in a few days’ time! If you’d expected only ab machines and butt busters to help you get rid of kilos clinging to your tummy, think out-of-the-box and get a new life. Yes, the zero calorie drinks are the new technique for staying fit and fine. 

And to achieve best results, sportsmen and athletes can opt for homemade energy drinks instead of purchasing them from the market. Dilute ginger ale, coconut water, lemon juice, or tomato puree in your favorite mocktail or fruit juice drink and voila! You have a very low calorie, in fact a zero calorie, drink in hand supplying you with loads of energy and strength.

And if you are still not satisfied, then 1% skim milk is the best option to resort to. Throw in low calorie fruits to make your favorite milkshake. But what better than water be a zero-calorie drink? Keep yourself hydrated and force your body to burn down more weight. Carbonated drinks not only contain huge amounts of calories, they increase the risk of diabetes and heart diseases. 

Though low calorie soft drinks are available, isn’t it better to prepare a lemonade at home rather than taking the risk of gulping down a can of diet cola? Pick up low calorie vegetables and fat-free chicken/beef to make clear and light soups one of the best zero calorie drink ever invented by a man, indeed!

Check the labels of the drinks you pick to ensure the authenticity of the calories included in them. Rely on these zero calorie beverages and keep your weight under control. Wish you a happy and healthy life.

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Why it’s so Damn Hard to Eat Healthy on Mondays

The Go Big or Eat Kale Mentality:

We probably don't need to tell you this, but going from bagels on Sunday to beets and salad on Monday is a big jump and it's not doing your weight-loss goals any favors. "Typically, the 'I’ll get back on track on Monday principle' is a dangerous one," says dietician Jaime Mass, R.D. "It indicates an all-or nothing-mentality, which can lead to unhealthy eating habits overall," she says. And, as you might have guessed, that's a path to self-destruction physically and mentally.

The Guilt Trip:

When you overdo it on unhealthy food and booze over the weekend (we've been there, ate that), you’re bound to wake up on Monday morning feeling sluggish, bloated, and probably a little bit (or a lot) guilty. In short, Monday becomes a punishment for a fun weekend, says Mass. (As if going back to work wasn’t rough enough!) "You'll also start to associate the weekend with yummy food and the weekdays with restriction," she says. And that makes it harder to enjoy the healthy stuff on Monday.

The Hangover:

Calories aside, your weekend buzz can destroy your sleep. University of Melbourne research shows that even if you fall asleep easier with alcohol (err, pass out?), you actually don’t get much real rest. Since most young adults down two-thirds of their weekly booze on Saturday and Sunday alone, according a 2016 Experimental and Clinical Psychopharmacology study, we’re guessing you'll be sleepy come Monday. That's when the need for high-carb, high-fat foods takes over your brain, she says.

Plus, a study published in Diabetologia found that just a few nights of poor sleep reduces the body’s insulin sensitivity and levels of growth hormone, increasing your risk for fat storage and reducing your calorie-burning muscle mass. Oye.

"Remember that you’re making an effort to lead a healthy life, not just a healthy five days."

How to Make Mondays Suck Less:

Ditch the Faturday mentality. But that doesn't mean no fun food ever. You should eat delicious food during any day of the week, says Mass. "Remember that you’re making an effort to lead a healthy life, not just a healthy five days," she says. That means ignoring the call to get takeout just because it's Saturday (unless you're actually craving it, of course).

Luckily, if you get away from the weekends = pizza, Chinese, and bagels mindset, making healthier decisions will become automatic. "Regardless of the day, ask yourself, ‘Do I really want to eat this?’ she says. Look to your hunger cues rather than the calendar.

Go with the flow. When a meal or snack doesn’t go as planned (hey, it happens), remind yourself that healthy living isn’t about one meal. It’s the average of all of your meals that determines your fat-loss success, she says.

"Move on, don’t let it get to you," says Mass. "Your splurge wasn’t bad, it just was. Your next meal or snack is an opportunity to continue on your healthy journey." 

Bonus: You won’t wake up on Monday morning feeling like death.

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Why Eating Less and Exercising More Doesn’t Always Lead to Weight Loss

You’re not eating often enough. 

Cutting cals should not equate to missing meals. Research published in the journal Metabolism found that when people skipped meals, they had elevated levels of blood sugar and a delayed insulin response, says Lisa Moskovitz, R.D., CEO of The NY Nutrition Group. This is also known as "starvation mode."

If you're waiting too long to eat in the morning or in between meals, your metabolism can slow, which encourages your body to store calories as fat instead of using them for energy, says Moskovitz.

What you can do: Eat at least every four hours throughout the day for optimal energy and appetite control. We highly recommend these 28 healthy snacks you can nosh on all day long.

You’re gaining muscle. 

The scale might be stuck because you're building up your biceps and glutes and that's a good thing. The number on the scale is less important than the breakdown of how much water, muscle, and fat are in your body, Jovanovic says. 

What you can do: "It’s important to continue eating well and working out regularly during a plateau to achieve results over time," he says. As muscle mass increases, body fat can still decrease (especially since gaining more lean muscle can rev your metabolism), says Jovanovic. Work through that dip in progress by trying new workouts, like these five strength moves perfect for weight loss, and eating more of these 12 healthy foods with serious weight loss benefits.

You're afraid of eating back the calories you burned at the gym. 

Skipping post-workout snacks is a huge mistake, says Moskovitz. “One of the most important meals or snack times of the day is right after you exercise," she says. This is especially true when it comes to intense exercise, like sprints, cycling, and weight lifting.

Since these and other high-intensity exercises break down muscle tissue, eating 10 to 20 grams of protein and carbs right after exercise helps to repair and maintain lean muscle (a kick-ass metabolism booster). Plus, fasting after a workout usually only leads to overeating later on, she says.

What you can do: Eat within 30 minutes of a hard sweat. This is prime time for your body to put those nutrients to work, repairing muscle for your next calorie-torching workout. Some optimal recovery snacks include low-fat chocolate milk, flavored Greek yogurt, cereal and milk, half of a turkey sandwich, or one scoop of protein powder blended with a banana.

You're exercising way too much. 

If you tend to be an overachiever, remember that working out too hard (especially while slashing major calories) makes it harder to lose weight. “Overtraining leads to a surge in the stress-hormone cortisol, which wreaks havoc on your metabolism, immune system, and mood," says Moskovitz. Studies show that elevated cortisol levels cause your body to break down muscle and store more body fat around your mid-section, she says. And, as we've seen with the Biggest Loser contestants, undereating can cause your metabolism to slow down over time.

What you can do: Aim to exercise for one hour, four to five days per week, says Moskovitz. Though it's ideal to consult a registered dietitian to figure out how much you need to eat to meet your goals, keep in mind that you should never dip below 1,200 calories a day.

Your stress levels are out of control. 

“You can do all the exercise and healthy home cooking you want, but the scale won't budge unless you're getting quality sleep and managing those stress levels," says Moskovitz.

What you can do: Try to get six to eight hours of sleep per night. Also, avoid stimulating activity right before bed, like working on your computer, engaging in emotionally stressful conversations, or watching TV. You might also find that working out at night makes it harder to sleep (but everyone is different). If so, adjust your schedule accordingly, says Moskovitz.

Your homones are out of whack. 

In what seems like the ultimate unfair move, body fat can produce hormones that actually make it harder to lose weight. “Fat makes hormones, like estrogen and leptin, which fuel hunger," Jovanovic says. "So the more [fat] you have, the more you’ll want to eat." 

What you can do: To regain control over your hormones, consider cutting out processed foods that contain excess sugar. These items can also lead to an uptick in the amount of leptin your fat cells produce making your hunger even more overpowering. Keep an eye on how much of the sweet stuff you're consuming. 

You have PCOS. 

Roughly 5 to 10 percent of women have polycystic ovarian syndrome, says Jovanovic. This occurs when there's a miscommunication between the pancreas and ovaries, causing the pancreas to work much harder to stabilize blood sugar. That means foods like carbs and sugars are frequently stored as fat. 

What you can do: Besides unexplained weight gain, other signs of PCOS include irregular periods and increased acne. Visit your ob-gyn to find out if you have the condition and get set up for treatment.

You have hypothyroidism. 

The thyroid gland, a butterfly-shaped organ located in the base of your neck, has a huge impact on metabolism, says Moskovitz. That's because it’s responsible for sending out the metabolism-controlling hormones T3 and T4. These hormones regulate how your body uses energy (and burns fat). “When your thyroid is underactive, your body uses less energy while you're in rest mode, leading to weight gain over time," says Moskovitz. Many patients with hypothyroidism find that they must drastically reduce calories in order to lose weight, she says.

What you can do: If you're experiencing other symptoms besides weight gain, like sensitivity to cold, constipation, brittle hair, and dry skin, talk to your doc about getting tested.

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What it's Like to have 10 Pounds of Excess Skin Removed

I also can’t overstate how uncomfortable it was: Every fun run felt like pounding the pavement without a sports bra. I got into pole-dancing fitness classes and became a part-time instructor. I loved teaching, but when I maneuvered my abdomen around the pole, my skin snagged and pulled. I named my tummy skin Carlos and joked that “Carlos is getting in the way again.”

That’s not to say that I didn’t have excess skin in places other than my stomach. But the skin around my inner thighs wasn’t that big of a deal to me, and I had made peace with it since it wasn't holding me back. 

A couple of years after losing all of the weight, my parents jumped in and offered to help me finance the skin-removal surgery that I wanted so badly. Getting the extra skin removed was always my plan, but the $10,000 price tag kept me from doing it sooner.

The reason it cost so much was because my insurance wouldn't cover the surgery. Apparently, I didn’t have enough excess skin to be at risk of infection. My surgery was considered purely cosmetic. Mhm. 

So, I started checking out cosmetic surgeons. I stood in doctors’ offices in my bra and underwear as doctors and nurses stretched the skin to try to show me what my body would look like. Even though I found a doctor I trusted, I was terrified.

The day of the surgery, the sight of the surgical table freaked me out. It was shaped like a giant T, so that my arms could be strapped out to the sides during the surgery. I assumed the position on the table, was hooked up to an IV, and conked out in less than a minute. 

The surgery took about three hours. During the procedure, the doctor made a giant almond-shaped incision close to my pelvic bones and extending to my sides. He removed a 10 pound piece of skin, and then pulled my skin and abdominal muscles together. Doing it this way would lift some of the excess skin from my thighs, too. The team also performed some liposuction on my sides to make sure that everything would lie smoothly. No puckering here.

Everything Hurts:

I went home that afternoon and was in a lot of pain. I had a drainage tube and a gross-looking bag filled with blood and other fluids coming out of my pelvis. A big compression wrap that looked somewhat like a corset held a piece of foam and other bandages in place firmly against my stomach. 

After two days, I was allowed to take off the wrap to shower. It was awful. Standing up straight pulled my newly tight skin, and I was so weak that I could barely keep from curling up in the fetal position. 

After a week, I decided to go back to my desk job. But halfway through the day, I had to go home. Between the all-over pain and extreme fatigue, I couldn't get anything done. (Plus, I had to bring my drainage bag with me.) I took the rest of the week off. 

Three weeks after the surgery, I convinced my doctor to remove the drainage tube and bag. It felt good to have some freedom, but I took things slow and began walking on the treadmill. 

Hello, Body!

The recovery process sucked, but the immediate results of the surgery were awesome. Even with the stitches, surgical tape, and swelling, I saw my ab muscles for the first time when I took that miserable shower. I realized that I even had that “V” cut below and to the sides your belly button. With 10 pounds of skin and tissue gone, I could see everything that I had worked hard to achieve. 

It hasn’t even been six months since my surgery, but running is already so much more comfortable and enjoyable than it used to be. And I don’t have skin pulling on the pole during pole-dancing classes anymore!

For safety’s sake, I wear a sports compression garment around my abdomen when lifting heavy. It helps keep my body stable, and takes some of the strain off of my healing abdominal muscles.

When I’m in the gym, at work, or just walking down the street, I’m definitely standing taller. I finally feel at home in my own skin. 

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What Causes Tiredness

You just found yourself in the middle of an open road, bounded in tightly constructed knots; with a rope that looks like it was used to keep the kraken at bay in the mythological times. While one end of the rope is tied to you, the other end is tied to a large truck that you need to pull and take it to the other end. You try to comprehend the situation but your mind has left for the day. That’s how tired you feel in this god forsaken place with the sun beating down hard upon you. A sharp lash beats on your bare back that brings you to your knees. 

You look behind and see a masked figure holding the lash and signaling you to continue pulling the truck. You apply all your strength and energy into it; the truck moves only but a little. Another whip from the lash gets you to your feet but alas, no respite; for the truck still hasn’t moved at all. Suddenly, you hear your name being called from a distance. The figure approaches close, calling out your name in frustration and you wonder why. 

This unknown figure suddenly seems recognizable. He calls out you for one more time accompanied by a push that brings you out of this hallucination and you find yourself sitting on your office desk, in a decomposed state. The figure was of your superior who now seemed displeased more than usual. But you couldn’t explain to him your state of tiredness; because you yourself don’t know why you’re so tired. Read below and find out what caused this tiredness that compromised your active state.

Causes of Tiredness:

• Feeling tired is directly related to many sleeping disorders. How’s your sleep working out for you? Sleeping too little or sleeping too much? It doesn’t make a difference as doing either of the two for a consistent period of time can make your body feel deprived of any real energy.
• Many diseases, from common cold to malaria can lead to feeling fatigued throughout the day. Many chronic illnesses like unfavorable heart conditions or cancerous formations and their medications have a sedation effect on the body that can make you feel more lethargic than what you actually are.

• Apart from physical factors like being overweight or underweight, psychological factors play an equal role in enhancing the state of lethargy in your body. Depression, anxiety, too much stress, consistent feeling of bereavement can affect you body’s energy levels, psychologically more than physically.
• Let alone alcohol and drug abuse, even little consumption of them can throw your energy levels off track and can make feel tired all day. Moreover, using alcohol and drug as an option for stress relief won’t help at all but will further alleviate your lethargic condition.
• Long working hours at work, constant shift changes, hard physical labor, stressful work environment, and even boredom at workplace only contribute to your level of tiredness. Having to concentrate hard on your work drains a lot out of you and can raise the stress and anxiety levels; further ruining the condition.
• Are you eating right? Ask yourself honestly! Not having a proper dietary schedule with all the food grades covered properly is sure to make your body long for more energy for whatever work you do. Lack of any physical activity or exercise can also take you towards a more inactive state of being tired.
• In women, pregnancy can lead to extreme tiredness as the baby growing inside withdraws its energy from the mother’s body, leaving her deprived of the much-needed nutrients. That’s why it is recommended for pregnant women to maintain a healthy and regular diet which will not only affect the baby, but the mother too in a positive way.
• Apart from these, causes for tiredness also include jet lag, some type of poisoning, boredom, inactive thyroid gland, burn out, alcohol or drug withdrawal, vitamins and iron deficiency, low blood pressure, and low blood sugar.

Tiredness can disrupt the daily routine of a person completely. As such, it is very important to find out the underlying cause for it and take proper care!

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What Causes Stomach Ulcers

What exactly is an ulcer? Ulcers are sores or boils that occur in the lining of your digestive tract. Gastric ulcers or duodenal ulcers are sores, which are found in the stomach or duodenum. Although this is neither contagious nor cancerous, when the condition becomes malignant then you have good reason to worry about it. 

Like all other things, it is better to prevent these sores from getting out of the hand than battling with a serious case of ulcers. Apart from spicy food and stress, results have also shown that bacterial infection can also cause stomach ulcer. The bacterium responsible for causing this infection is called “Helicobacter Pylori”. 

Alcohol abuse, overdose of certain medicines, smoking, burns, surgery and acidity are other significant factors that can lead to ulcer formation in the stomach. The symptoms that are sighted as a result of this condition include abdominal pain, loss of appetite, weight loss etc. Read this article for a more detailed overview on the causes of stomach ulcers. 

Causes of Stomach Ulcers:

Helicobacter pylori:

An infection caused by the bacteria, Helicobacter pylori also called as H. pylori, is known to be the most common cause of stomach ulcers. This bacterium is found in the stomach and can destroy the lining of the duodenum tissue and can cause inflammation and most of all several small or large ulcers.

It is not necessary that all individuals who possess this bacterium will develop peptic ulcers. H. pylori form the natural flora in the stomach. Only, when they start multiplying rapidly, do they damage the mucosal lining causing ulcers.

Pepsin and Peptic Acid:

These are powerful fluids that are produced on a normal basis in response to the food you have eaten. Pepsin and other acids are required for digestion. Usually, the stomach produces a lubricant that coats the stomach and shields the tissues.

It also produces bicarbonate to neutralize acid formation and most importantly, the blood circulation in the stomach can help in renewal and repair. But, when there are problems, formation of ulcers occurs.

Anti Inflammatory Medications:

Non-steroid anti inflammatory drugs (NSAIDs) such as aspirin, ibuprofen and naproxen sodium are commonly known to cause gastric ulcers. Leaving aside the fact that they are causes of ulcers, NSAIDs treat several diseases. The only way that they fail is when they make the stomach vulnerable to harmful side effects of pepsin by reducing the production of bicarbonate. They also betray the stomach when they cannot repair and diminish blood flow to the stomach.

Stress:

People who suffer from stress are at a higher risk of suffering from ulcers in the stomach. Physical stress such as injuries and burns are obviously one of the reasons for these blisters in the stomach. Mental trauma and stress can also be one of the reasons why people develop peptic ulcers or ulcers in the mouth. It is related to excess of heat being produced in the body. Those that have undergone surgery also have a chance of developing ulcers.

Alcohol And Smoking:

Alcohol has been believed to be one of the prime reasons of peptic ulcers although no concrete evidence has been found. The only thing that is said for sure is that people who suffer from liver cirrhosis (caused by alcoholism) have a high tendency of acquiring ulcers. Smoking increases the chances of developing painful boils in any part of the body as well as raises the incidence of recurrence of ulcers.

These are a few of the causes that contribute to the production of stomach ulcers. Beware of what you eat and drink!

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What are the Benefits of Spinning

A spinning workout is a great way to burn calories and stay fit. This type of workout requires the use of a stationary bike that includes various tension levels. The bike can also monitor your progress, which you can view through the monitor to keep you motivated to achieve your fitness goals. Aside from burning calories, regular spinning can help you reap plenty of benefits.

Burns Calories:

Spinning for at least 45 minutes can already allow you to burn around 500 calories, which is higher when compared to many other types of exercise. The amount of calories you burn, however, depends on your workout intensity. This is where the stationary bike’s tension levels come in. You can choose to adjust your bike’s resistance, according to your desired intensity and workout goal. This way, you can burn more and lose all the unwanted body fat.

Boosts Endurance:

Doing spinning workouts regularly can help you build cardiovascular endurance. This is beneficial if you always feel weak and start to pant even with minimal effort, such as climbing a flight of stairs. Increasing your endurance will help you become stronger, happier, and more producitive.

Tones Muscles:

A good spinning workout can help you tone your muscles, especially your core and legs. This type of exercise focuses on your core muscles, thighs, and buttocks. If you want to built more muscle strength, then you can increase the tension level of the bike to mimic an uphill ride. Your calves and thighs work the hardest as you pedal, which is why regular spinning can give you toned legs.

Gives Low-Impact Exercise:

Spinning is a low-impact workout. This means this type of exercise will not place pressure on your joints, especially your knees, unlike any other aerobic routines. Spinning workouts are recommended for those who have joint problems, like arthritis. This exercise is also a great cross-training option for athletes.

Reduces Stress:

Exercise, in general, is a great way to relieve stress. It helps your body produce happy hormones to keep your energy level high. A spinning workout, however, lets you fight strress without having to go outdoors. Joining a spinning class will also allow you to socialize and meet new people, which can further improve your mood.

Lessens Risks of Injury:

As mentioned earlier, spinning places less strain on your joints, and strengthening your leg muscles through this type of workout can help you reduce your risks of injury. Jogging and runnings are great alternatives, but may give you a higher chance of getting injured. It should be noted, however, that all workouts need a proper warmup and cool down. Doing so will help your muscles prepare for the exercise and recover faster, reducing your risks of injury.

Let's You Integrate Music:

You can enjoy a spinning workout with good music. Spinning classes, specifically, allow you to maintain your cadence as you follow the beat of the playlist. Studies have shown that you workout harder when your routine is accompanied by a good set of music. Songs allow you to bring up your emotions, and push to your limit.

Has Adjustable Tempo:

The stationary bike has adjustable tensions. You can choose to change the tension level before or during your spinning workout to achieve your fitness goals. If you join a spinning class, then your trainer can signal when you should change the tension.

Adjusting the tempo is another great way of beating boredom during exercise, allowing you to continue progressing and reaping the benefits. When you adjust the tempo, you can also help improve your endurance and increase your muscle strength, particularly in your legs.

Shows Your Progress:

Most stationary bikes have devices that can track your workout progress. The more expensive models allow you to see the number of calories burned, your cadence, the distance that you have covered, as well as your heart rate. This feature is a great motivating factor, since you can see how far you have gone and how much you have improved.

Can Be Done Year-Round:

While working out is sometimes better done outdoors, the weather can become unpleasant and hinder you from enjoy a good exercise. This is why joining a spinning class or purchasing your own stationary bike should be added to your workout options. You can accomplish your workout for the day without worrying about the weather, and your busy schedule.

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What a Nutritionist Buys to Eat on a Road Trip

Make these your go tos if you stop at a gas station, fast food restaurant, drugstore, or superstore.

Gas Station:

Along with unleaded, most gas stations now sell whole fruit! Apples, bananas, and oranges are the perfect grab-and-go snack because they're packed with fiber and water to keep you hydrated and full. And, of course, they're loaded with healthy carbohydrates to keep you energized behind the wheel.

Nuts go with fruit like peanut butter goes with jelly. Raw nuts, like Bazzini's raw cashews and almonds, are packed with protein, healthy fat, and fiber to keep you satisfied, full, and regular on the road. (See you never, bloating.)

Fast food restaurants:

Most fast food restaurants serve some version of a salad. My son begs for Subway, so if we have to make a fast food stop, this is where we go. In this situation, I keep it uber simple: a garden salad with cheese or grilled chicken and whatever extra veggies are available. The purpose here is to find a meal to nutritiously fill you up, and this does just that.

Drugstore:

Most drugstores have refrigerated sections in addition to the packaged snack aisles. Here, I make a satiating mini-meal out of Chobani Greek yogurt and nuts. This provides protein, fat, carbohydrates, as well as fiber, all of which are ideal for weight loss.

Superstore:

It’s hard to navigate your way past the mega-sized jars of cheese balls, but once you do, you’ll find healthier options, like Skinny Pop popcorn (which is a whole grain and contains fiber), raw nuts, and salty, carb-free seaweed (I like Sea Crunchy Seaweed Snacks).

When it's available, I always supersize my water. You might have to pee more, but you'll stay hydrated which can keep your from overdoing it on the snacks.

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Weight Watchers Dinner Ideas

Excessive dieting and missing out on your meals is sure to help you get rid of those extra kilos, giving you the much-desired size zero figure. And the new-you would garner compliments from friends and family, while your enemies would stand out there, staring at you in disbelief and all green. So, enjoying all the compliments and flattering remarks coming your way? Well, congratulations but know that this won't be for long, for the moment you give wings to your appetite and loosen up on your strict schedule just but a little, you are going to go back to your plump version in no time. 

Alternatively, fearing the same if you continue with your maddening diet chart, know that it will take just a few days for you to find yourself on the hospital bed in the emergency ward. Reason the doctor has diagnosed you with lack of energy and poor eating habits. Wasn’t it obvious, considering you had bid adieu to all your favorite meals? Need a solution? Continue browsing, only if you agree to eat, but on a healthy note. Weight watchers plan is what we are discussing about, here. Hope it serves your purpose.

Now, consider a condition wherein you get to gorge on all your choosy and preferred meals, along with following a planned exercise routine, and yet lose weight and gain that gorgeous figure. Isn’t it better than starving yourself and gifting yourself a long list of medications? Sure it would be. For the same, all you need to do is follow some strict eating habits and indulge in valuable exercising, allowing you to lose weight in a healthy and positive manner.

While you know what to cook and serve during the day, the nighttime is sure to leave you puzzled as to what to prepare for dinner. Especially when you are tried and exhausted, you do not possess the energy to cook up a proper dinner meal and more than often end up bingeing on fatty food, without giving a second thought. In such circumstances, we present you some quick dinner ideas that are extremely simple and hassle-free. Check them out!

Quick Dinner Ideas For Weight Watchers:

Sauce-less Pasta:

Without a second thought, pasta is amongst the top meals for dieters with busy lives, simply because it tastes good and is extremely easy to prepare. However, sadly, a large bowl of pasta with ounces of bland sauce isn’t a good idea for weight watchers. When you want to enjoy pasta, it’s best to eat it the right way, isn’t it? Tune it into a healthy meal by replacing tomato and cream with pesto. Apart from making a great addition to the pasta, it is simpler to cook just 2 minutes.

Roasted Veggies:

While non-vegetarians can switch to lean meat and fish for a healthy option, the vegetarians are mostly left wondering for options. Especially when it comes to eating veggies, vegetarians often reply with an unpleasant expression, enough to know what the answer is supposed to be. But believe it, vegetables, in the roasted form, are one of the best dinner ideas to opt for. 

With a little bit of creativity, you can spice up your dinner and burn down those extra calories and pounds, clinging on to your body. Pick up a handful of fresh and colorful sweet potatoes, onions, brussels sprouts, cauliflower, and garlic cloves. 

Chop them into a baking dish and sprinkle a generous amount of olive oil with a dash of seasoning of salt and pepper. Bake them for some 20 minutes and you have a delicious, aromatic, tempting, and nutritious dose of veggies in front of you to enjoy.

Tempting Salads:

If you have got nothing to prepare or are too lazy to cook up a meal for dinner, then salads would come to your rescue. Depending upon the ingredients available at home, you can toss up a delectable and juicy vegetable medley. You can choose from tomatoes, canned corn or corn kernels, garbanzo beans, romaine lettuce, and other veggies.

To make it more flavorful, you can add in boiled or steamed shrimp, turkey, low-fat cheese, or some lean meat. Season it with salt, pepper, and lemon juice to complete the salad dressing. Toss it up well and you are ready to extract the maximum nutrients from the bright and colorful salads.

Good Old Sandwiches:

They seem to be old, but they serve as a healthy eater’s best friend. Be it having them for lunch or dinner, you can never go wrong with sandwiches, since they combine all the food groups into one meal. Depending upon your taste and preferences, you can go for vegetarian, non-vegetarian, or vegan fillings. Play up with different vegetables; the more veggies, the more filling the sandwich will be. But make sure that the bread you select should be either whole wheat or multi-grain. Stay away from the normal refined flour bread.

Awesome Soups:

Irrespective of the weather outside and where you live, soups are an all-time healthy option for both lunch and dinner. Not only does the tasty soup make you feel fuller, but it ensures that you get your dose of nutrients to keep your body pepped up throughout the day. Potato soup, vegetable soup, chicken soup, and taco soup are some favorite choices.

Each soup has its own distinct recipe; hence, it makes sure that you do not get bored with the same soup time and again, giving you a different soup to enjoy every time. And mind you, if you weren't aware, there are summer soups as well. So, no hiding away from a bowl full of nutrition.

Now that you are armed with quick weight watchers dinner ideas, you do not have to sacrifice on your diet to burn those pounds. These ideas will keep you on the track, increasing your endurance to lose weight. Good luck!

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Weight Loss Shakes are the Best Menopause Supplements

Whether you use weight loss shakes or take the best menopause supplements, women often have a hard time managing weight problems during the difficult age of menopause. Not only are they suffering from all kind of pains and behavioral changes, but they also begin to put on weight. It is a difficult time for a woman who has always been good-looking to suddenly lose her shape.

• Menopause symptoms
• Why do women gain weight during menopause?
• The best menopause supplements
• Health problems caused by menopause weight gain
• Conclusion

Menopause symptoms:

Whether you believe its menopause or something else causing your weight gain, if you are over 40 and you have gained weight without any explanation, it is likely the menopause.

Let’s have a look and see about the symptoms of menopause:

• hot and cold perspiration
• moodiness
• irregular heartbeat
• periods of depression
• disordered sleeping patterns
• vaginal dryness
• nausea and indigestion
• loss of libido
• irregular or ceased menstrual cycles

If you are having all these symptoms and are not sure about what’s going on with your body, it is more than likely that you are beginning to go through menopause. At this point, it is best to talk to a doctor.  There are many other symptoms of menopause, as well, but only the most prominent ones are mentioned above.

Why do women gain weight during menopause?

The symptom that most women seem to have difficulty coping with still remains the weight gain. Not to mention that being overweight may trigger many other health issues, like diabetes and obesity. Research shows that around 90% of the women going through menopause gain weight during this difficult period of their lives. On average, women put on around 12 to 15 pounds between the ages of 45 and 55.

This is the age range where menopause usually occurs. Additionally, it looks like the menopause weight doesn’t distribute evenly throughout the woman’s body, but rather accumulates mostly around the abdomen. Ladies may notice how their bodies lose their hour-glass figure and begin to take on a more rounded shape.

Some of the weight gain may be a result of the menopausal munchies. Changes in estrogen and progesterone can increase a woman’s appetite, and lead her to eat 67% more food than usual. Increased appetite, coupled with slower metabolism caused by the same change in hormones, causes weight gain.

Davis SR from Women’s Health Research Program, Department of Epidemiology and Preventative Medicine at Monash University in Melbourne, Australia conducted a research whose results were published in the journal Climacteric: The Journal of the International Menopause Society.

Findings of this research confirmed the doubts about estrogen being the primary culprit for the weight gain in menopause. The hormonal changes that start in perimenopause significantly contribute to increased abdominal weight gain.

Most women go through about a 5% decrease in the metabolic rate once every 10 years. As metabolism slows when women are approaching the age of menopause, they need around 200 fewer calories a day to maintain their current weight.

In the USA alone, reportedly more than half of women going through menopause prefer to use weight loss supplements like the ones in the form of weight loss shakes. Identifying these as the best menopause supplements, they say that shakes are easy to take and are also tasty.

The best menopause supplements:

Weight loss shakes, although they can vary dramatically, are the best menopause supplements out there. The biggest issue with almost all “trendy” diets out there is the fact they are too limited. People who decide to take up on that diet have to completely exclude some food group which is never a healthy way to lose weight. Weight loss shakes are ideal tool that can help you reach your target weight and they can do so without deteriorating your health.

How they do it? 

The answer is quite simple, weight loss shakes are rich in vitamins, nutrients, proteins and other nutrients and they are low in carbs, it’s needless to mention they are low in sugar as well. This helps you lose weight while staying healthy at the same time.

However, you shouldn’t consider these shakes as magic bullet, says Katherine Zeratsky, RD, LD, from Mayo Clinic. Weight loss shakes are extremely beneficial and effective as a tool that aids in your weight loss. They should always be coupled with healthy diet and physical activity. Nope, you don’t need to undergo some extreme diet; you just have to cut unhealthy foods that are also bad for your health.

Health problems caused by menopause weight gain:

As discussed earlier, menopausal weight gain involves more than mere aesthetic issues. Even though no one likes looking in the mirror and seeing a figure they don’t like, there are other things to worry about, as there are many health issues brought on by menopausal weight gain. 

Menopausal weight gain can lead to:

• High blood pressure
• Kidney disease
• More severe symptoms of menopause
• Breast cancer
• Osteoarthritis
• Diabetes
• High cholesterol

Conclusion:

You don’t need a super-performing scale to tell you that you have put on weight during menopause. You only need to check your body in the mirror for changes over time. Make sure you are doing everything in your power to stay healthy and get rid of the excess weight, perhaps by trying out weight loss shakes. If you continue to struggle, it is best to talk to your doctor. It is more important in this case to be concerned about your health than the way you look.

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