#healthy diet plan for weight gain for women

[snootlestheangel]

*happy flapping while tearing up* I JUST HAD THE CUTEST FUCKING IDEA

@stuffireadandenjoy some To Love, To Let Go things

First, the actual idea and then it turns into just general thoughts.

Gaz who unironically still listens to My Chemical Romance because, sue him they made good music, okay??

Sometime after she gets used to the boys, Bailey ends up getting babysat by Gaz while Price and Nik enjoy a date night. Gaz has introduced Bailey to his favorite music, and it so happens that MCR kind of dominates that playlist.

She ends up really liking them, and they have little dance parties when he's watching her.

But there's one of their songs she ends up listening to on her own. Famous Last Words simply cause it's an absolute banger but also cause the one line "I am not afraid to keep on living"

Bailey who has spent the better part of the last year of her life terrified and struggling with recovering from some really traumatic things. Bailey who's been through so much and lost everything. Bailey who ends up with a loving family, with a new life that coddles her so she can keep being a kid rather than being forced to grow up way too fast.

Bailey who isn't afraid to keep being a silly kid cause isn't that what she is? Bailey who isn't afraid of the dark anymore. Bailey who isn't afraid to ask for help and to be herself.

She and Gaz just having an absolute blast whenever he's the one "babysitting" her. They put on so many different playlists. There's the one with mostly MCR, there's the early 2000s dance/party music. There's a country playlist put together mostly by Bailey that Gaz secretly enjoys (if only because she knows all the words to every song and gets really into singing along)

Price and Nik coming home to the two of them crashed on the couch, both fast asleep. Price having to take a moment after carrying Bailey to her bed because "when did she get so big?" Price realizing she's finally happy and healthy and he can partially thank his boys.

He can thank his boys because they took their time to help her see and experience good things in life.

Ghost who took the time to sit with her and listen to her special interests. Ghost who took the time to help her research things she's interested in because he remembers a time in his life that any of his interests were stomped under a boot. Ghost who takes the time to teach her important things, like how to defend herself and what to do in certain emergency situations. Ghost who teaches her little things too, like how to sew a button onto a shirt. Ghost who sees a brilliant kid and doesn't want her to be limited. Ghost who sees a broken kid with so much potential and desperately trying to boost her. He's too blinded by the things he saw in Tommy, but it works out. Ghost who wants her safe but knows she's not the same anymore. Ghost who wants her to use what she learns to her advantage.

Soap who took the time to help her confidence. Soap who took the time to find different diets/meal plans she could try to gain some weight back while also keeping her sensory things in mind. Soap who doesn't let her feel guilty for avoiding certain foods because she has a sensory aversion to them. Soap who took the time to remind her of how beautiful her smile is. Soap who took the time to help her care for her hair after months of not being properly cared for. Soap who has thick hair himself and grew up in a family of women that had long, wavy, thick hair. Soap teaching her how to french braid and not letting her be embarrassed for not knowing how. Soap who helped her become confident in her own skin because he remembers a time when he wasn't and how miserable life was then.

Gaz who took the time to show her joy. Gaz who took the time to remind her of the little things. Little things like how a good song can make your day just a bit better. Gaz who helped her weaponize her intelligence (Gaz teaching her how to be sassy basically). Gaz who helped her find peace with the things she lost by helping her see the things she's gained. Gaz being there to remind her that, yes this is cheesy but rainbows look best after a thunderstorm, don't they? Gaz who helped her bring elements of her life before The Incident into her life now. Gaz who is there to help her look back on her family she lost and smile, because while she mourns, they still loved her. She wouldn't be there if it hadn't been for them, and there's beauty in that.

Anyways, now that I've made us both cry, I'm gonna work on typing up actual parts of To Love, To Let Go cause it's actually consuming my soul at this point.

[healthy444]

What are some common weight loss myths and misconceptions?

Here are some of the common weight loss myths and misconceptions in a straightforward way:

“Carbs make you fat”: Carbs aren’t the enemy. It’s more about the type and quantity. Whole grains, fruits, and veggies are good carbs. Processed carbs like white bread and sugary snacks are the ones to watch out for.

“You need to exercise like crazy”: While exercise is important, weight loss is mostly about diet. You can’t out-exercise a bad diet. Regular, moderate exercise combined with healthy eating is key.

“Skipping meals helps”: Skipping meals can backfire. It can slow down your metabolism and make you more likely to overeat later. Regular, balanced meals are better.

“Fat-free means healthy”: Not always. Fat-free products often have added sugars and other unhealthy ingredients to make up for the lack of fat. Healthy fats, like those in avocados and nuts, are good for you.

“Detox diets and cleanses work”: Your body naturally detoxes itself. Fancy cleanses can be unnecessary and sometimes harmful. Eating a balanced diet with plenty of water is a better way to support your body.

“All calories are equal”: Technically, yes, but where they come from matters. 100 calories of veggies aren’t the same as 100 calories of candy. Nutrient-dense foods are better for overall health and weight loss.

“You can target fat loss”: Spot reduction doesn’t work. You can’t choose where you lose fat. Overall weight loss through diet and exercise will eventually reduce fat everywhere.

��Supplements can replace meals”: Meal replacement shakes and supplements can be convenient but shouldn’t replace whole foods. They lack the complete nutrition that real food provides.

“Eating late at night makes you gain weight”: It’s not about when you eat, but what and how much you eat. Consuming a lot of calories late at night can lead to weight gain, but so can eating too much at any time of day.

“All diets work the same for everyone”: There’s no one-size-fits-all diet. Different bodies respond differently to various foods and eating patterns. What works for one person might not work for another.

“Healthy food is always expensive”: It can be, but there are plenty of affordable, healthy options like beans, lentils, seasonal fruits, and veggies. Planning and cooking at home can also help save money.

“You need to eat small, frequent meals to boost metabolism”: The frequency of meals doesn’t significantly impact metabolism. What matters more is the total calorie intake and the quality of the food.

“Drinking lots of water will flush out fat”: While staying hydrated is important, water alone won’t burn fat. It helps with overall health and can aid in weight loss by making you feel full, but it’s not a magic solution.

“Weight loss is linear”: Weight loss often involves ups and downs. You might lose a lot at first, then hit a plateau. It’s normal, and it’s important to stay consistent and patient.

“You have to give up all your favorite foods”: Moderation is key. You don’t have to completely eliminate your favorite foods, just enjoy them in smaller portions and less frequently.

“Strength training will make women bulky”: Strength training is great for building lean muscle and boosting metabolism. It’s very difficult for women to become bulky due to their hormone levels.

“Diet foods are always healthy”: Many foods labeled as “diet” or “low-fat” can be high in sugars, sodium, and artificial ingredients. Whole, unprocessed foods are often healthier choices.

“You can lose weight quickly and keep it off”: Quick fixes rarely lead to long-term success. Sustainable weight loss takes time, and maintaining it requires ongoing healthy habits.

“You need to go on a special diet”: Instead of a temporary diet, aim for long-term changes in your eating habits. Balance, variety, and moderation are more effective for sustainable weight loss.

“Only big changes count”: Small changes can add up over time. Swapping soda for water, taking the stairs instead of the elevator, or adding a few extra veggies to your meals can make a big difference.

Remember, weight loss is personal and what works for one person might not work for another. The best approach is a balanced diet, regular exercise, and a healthy lifestyle.

[icareheal]

PCOS: Understanding Polycystic Ovary Syndrome

Introduction

PCOS, or polycystic ovary syndrome, is a common hormonal disorder that affects millions of women worldwide. It is characterized by the presence of multiple cysts on the ovaries, as well as a range of symptoms that can have a significant impact on a woman's quality of life. In this article, we will explore the causes, symptoms, and treatment options for PCOS, providing you with a comprehensive understanding of this condition.

What is PCOS?

PCOS is a condition that affects the female reproductive system. It occurs when the ovaries produce excess androgens, which are male hormones typically found in smaller amounts in women. This hormonal imbalance can disrupt the normal menstrual cycle and lead to the growth of small cysts on the ovaries.

Causes of PCOS

The exact cause of PCOS is unknown, but several factors may contribute to its development. These include:

Genetics: PCOS tends to run in families, suggesting a genetic link.

Insulin Resistance: Insulin is a hormone that helps regulate blood sugar levels. Insulin resistance occurs when the body's cells become less responsive to the effects of insulin, leading to an overproduction of the hormone and an increase in androgen levels.

Hormonal Imbalance: Women with PCOS produce higher levels of androgens and lower levels of estrogen, which can disrupt the normal menstrual cycle.

Symptoms of PCOS

PCOS can manifest differently in each individual, but some common symptoms include:

Irregular or Absent Menstrual Periods: Hormonal imbalances can cause irregular or infrequent menstruation.

Excess Hair Growth: Increased androgen levels can stimulate the growth of excess facial and body hair.

Acne: PCOS-related hormonal imbalances can lead to the development of acne on the face, chest, and upper back.

Weight Gain: Many women with PCOS struggle with weight gain and find it difficult to lose weight.

Fertility Issues: PCOS is one of the leading causes of infertility in women due to the disruption of the ovarian function.

Diagnosis and Treatment

If you suspect you may have PCOS, it is important to consult with a healthcare professional. A doctor will typically perform a physical examination, review your medical history, and may order further tests, such as blood tests or ultrasound, to confirm a diagnosis.Treatment options for PCOS focus on managing symptoms and reducing the risk of long-term complications. These may include:

Lifestyle Changes: Maintaining a healthy weight through diet and exercise can help regulate hormone levels and improve symptoms.

Medications: Birth control pills, anti-androgen medications, and insulin-sensitizing drugs are commonly prescribed to manage PCOS symptoms.

Fertility Treatments: For women struggling with infertility, fertility treatments such as ovulation induction or in vitro fertilization (IVF) may be recommended.

Conclusion

PCOS is a complex condition that can have wide-ranging effects on a woman's health and well-being. By understanding the causes, symptoms, and treatment options for PCOS, individuals can take control of their health and work with healthcare professionals to manage their condition effectively. If you suspect you may have PCOS, it is essential to seek medical guidance for a proper diagnosis and personalized treatment plan to improve your quality of life. Remember, early intervention and ongoing management are key to living well with PCOS.

[bisluthq]

there's this article by veronica webb who used to model back in the 90s and it's very sobering. she talks about her diet which was no: sugar, dairy, wheat, alcohol. mostly veg and fruit, leafy greens and lean protein + 20 hours at the gym a week + smoking ciggs. and she would still go on a liquid diet before nyc fashion week. she looks incredible, but it is insane how some people would look at VS's angels will be like ''this is just health and moderation'', like no this is hard work for their job. cause looking this way, selling you the fantasy is their job. i mostly hear abot how easy it is to be this thin from men tho, i feel like most women have an idea

I think most adult women do know, but a lot of teenage girls don’t. Men fwiw are the same on men’s bodies. Adult men know full well that they��re not gonna look like the Chrises unless they work fuckkkkk hard at it but a lot of teenage boys do wonder why they don’t look like that even though they gym 3 times a week and play sportz at school and try eat “healthy” tbh. Also why a lot of teen boys go onto steroids - without even knowing what they're doing/consulting anyone - because they are angsting about not looking like that.

PS. Some people can be on those kinds of diets and not have an ED. They’re just doing them for work. It’s a job. We don’t always like our job. And some people might do that and like aspects of it but again not have an ED. Following something/having a plan doesn’t immediately mean you have an ED. If you’re terrified of gaining weight/plagued by guilt and have body dysmorphia *that* is an ED.

[sinnyhealthblog]

How To Lose Weight Fast For Women – 10 Best Ways

If you are wondering how to lose weight fast at home, the thing is that it can get tricky — especially if you are a woman. Menopause, hormonal ups and downs, childbirth, surgery, medications, and body types can cause sluggish metabolism. If you are worried about how to lose weight fast in a healthy way, then fortunately, there are ways in which you can put your body into fat-burning mode by following certain ways. Continue reading the article below to know the 21 best tips for weight loss.

Eat Mindfully

1. Have You Tried Intermittent Fasting?

No? You must! Intermittent fasting or IF works wonders for women (and men).

According to a YouGov survey conducted among 1,241 adults in the United States, a majority of Americans have made changes to their diet for weight loss (56%) or to improve their physical health (54%). Among those who have attempted intermittent fasting for weight loss, nearly 87% claim it to be very effective (50%) or somewhat effective (37%) in helping them shed pounds. Additionally, individuals who have tried intermittent fasting perceive it to be more affordable (80%) rather than costly (18%).

Talk to your doctor before trying intermittent fasting if you have diabetes, hypoglycemiai  , high blood pressure, or any other medical condition.

Note: This diet must always be done under the supervision of your dietitian. If done incorrectly, you may not see the desired results even though it is accepted as the fastest way to lose weight for women by many. The actual plan would vary from person to person.

2. Proteins, Fats, And Dietary Fiber – The Best Combo

A suitable diet is a major factor in determining the effectiveness of your weight loss plans. What you eat reflects on your body and thus you must do your research and watch what you eat to achieve the best results. That said, it is important to know how different diet plans affect your body differently. The graph below illustrates how some basic diets affect your total body weight.

3. Drink Enough Water

If you are wondering how to achieve fast weight loss at home for females, this is a simple yet effective way. Hydrate yourself. The lack of sufficient water intake might be one of the reasons you are not losing the unwanted flab. Water helps to hydrate your body and flush out toxins. This, in turn, helps boost metabolism and promotes weight loss.

4. Practice Portion Control

Portion control is key to losing weight without depriving yourself of delicious foods. It essentially means limiting the amount of foods you consume. Controlling your portions can help you shed the pounds like magic.

You can also enjoy high-calorie foods in limited amounts. But you must maintain your total daily calorie intake. If you are supposed to consume 1500 calories per day to lose weight, make sure that you do not cross that limit.

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5. Get Low On Sugar And Salt

Both sugar and salt are killers in high amounts. And guess what? Most of us are guilty of consuming too much sugar and salt in our food.

Excess salt in food causes water retention in the body. If not kept in check, it might cause your blood pressure to shoot up. On the other hand, excess sugar increases sugar levels in your blood, causes insulin resistancei  , and gets stored as fat in your body.

Avoid adding too much salt and sugar in your food. Also, beware of hidden salt and sugar in potato wafers, fries, fried chicken, pickles, jerky, sausages, soda, cakes, pastries, ice cream, cheese, buttermilk, salted nuts, garlic salt, celery salt, barbeque sauce, soy sauce, Worcestershire sauce, ketchup, sweet chili sauce, and chocolate.

6. Artificial Sweeteners? No Way!

If calorie counting was the only thing that mattered for weight loss, you wouldn’t gain weight drinking diet soda. There are numerous scientific studies that discourage you from consuming artificial sugar. Here’s why.

It might cause weight gain and brain tumor (8). There is no conclusive evidence that artificial sweetener has health benefits.

The report also says, “Pregnant and lactating women, children, diabetics, migraine, and epilepsy patients represent the susceptible population to the adverse effects of NNSi  -containing products and should use these products with utmost caution (9).”

We advise you to avoid consuming artificial sweeteners. Use honey, jaggery, and dark brown sugar instead.

7. Careful With The Sauces And Dressings

Sauces and dressings need special mention. Although the problem is the same – high salt, sugar, food additives, and food preservatives – they need special mention because we do not pay attention.

Salads, fries, roast chicken, nachos, and all things delicious are because of dressings and condiments. If you take a quick look at the food labels, you will be surprised to know the amount of salt and sugar they contain. Look for chemicals like monosodium glutamate, aspartame, sodium sulfite, high fructose corn syrup, sulfur dioxide, potassium bromate, butylated hydroxyanisolei  (BHA) and butylated hydroxytoluenei  (BHT).

8. Limit Alcohol Consumption

Don’t get me wrong. Once in a while, it is perfectly fine. Avoid consuming it every day and/or in excessive amounts. Alcohol gets converted into sugar in the body, which gets stored as fat if you do not burn it by working out.

Alcohol also causes dehydration, thereby slowing down your metabolism. Have a glass of wine if you really feel like it. Avoid frequent heavy drinking.

9. Detox Once Every Week

Detoxing is not an option anymore. The food habits, quality of food, weekend parties, and other lifestyle choices make detoxing once or twice a week essential.

Go on a juice diet for a day. Make sure you make the juices at home or get cold pressed juice. Do not remove the pulp if you want the dietary fiber. If you have IBS/IBD, strain out the pulp.

Note: Vegetable juices are a better option than fruit juices.

10. Hungry? Do The Broccoli Test

How often do you feel hungry? If it’s too often, it’s a problem. One simple way to tell whether you are really hungry or not is to do the “broccoli test”. All you have to do is imagine broccoli when you feel you are hungry.

If you do not feel hungry after imagining the broccoli, you are probably not hungry. But if you still feel hungry, you should have a portion controlled meal.

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[fitgirledit]

What is protein & Why do you need it in your diet?

When it comes to becoming a Fit Girl, adding protein to your diet is essential. 🍳 Protein helps keep you feeling full for longer, which can help you resist unhealthy snacks or overeating. Protein also helps you build muscle and keeps your energy levels up during workouts.

Protein is an important nutrient that helps our bodies function at their best. It’s in every cell of our body and helps build and repair muscles, bones, skin, hair👱‍♀️, and other tissues.

It also helps produce hormones and enzymes that regulate how we process food and the energy we get from it.

Protein is especially important for young women who want to become or stay fit. Fitness goals like building muscle💪🏽, losing fat, gaining endurance, and maintaining a healthy weight require an adequate protein intake. You will see results much quicker that way.

It’s important to get enough—but not too much—protein in your diet. Eating large amounts of high-protein foods can lead to health issues over time, such as digestion problems.

How much protein to take then? It's the million dollar question💸 in fitness and health circles. Personally, I have found that 0.8–1g of protein per kilogram of body weight each day works for me. I see results from exercise and nutrition, and my digestion is fine. However, many sources recommend 0.8–1g per lbs of body weight per day or even more.

Because recommendations vary wildly (many scientific studies recommending a higher intake are funded by or connected to protein supplement manufacturers), I suggest tracking your protein intake for a few weeks and checking if you are seeing your desired results.✔️ If not, try upping your protein intake.

Eating a variety of high-quality proteins, like lean poultry🍗 and fish, eggs🥚, beans, nuts, legumes and dairy products can help you get the right amount of protein. If you’re having trouble reaching your goals with food alone, consider adding a protein supplement🥛 to your diet. These are available for vegetarians and vegans too.

By incorporating the right amount of protein into your diet, you can reach your fitness goals and stay healthy at the same time✨. So don’t forget about this important nutrient when you’re planning your fit girl meals and snacks. Your body will thank you.

Good luck!

Did you find this post useful? Please reblog it.

Check out my other Fit Girl guides.

[nazrul09834]

The Definitive Guide to Effective Diet Plans for Optimal Health

Chapter 1: Understanding the Importance of a Diet Plan

Embarking on a journey towards weight loss or weight gain requires a comprehensive understanding of the role a diet plan plays in achieving your goals. A diet plan serves as the foundation upon which you build your nutritional habits, guiding your food choices and portion sizes to align with your objectives. For those aiming to shed excess pounds, a well-structured diet plan not only facilitates weight loss but also ensures that you do so healthily and sustainably. Similarly, individuals seeking to gain weight can utilize a diet plan to strategically increase calorie intake and promote muscle growth. Whether your goal is to slim down or bulk up, a carefully curated diet plan provides structure and guidance, empowering you to make informed decisions about your nutrition. By adhering to a personalized diet plan, you can optimize your nutrient intake, regulate your metabolism, and achieve lasting results.

Chapter 2: Diet Plan for Weight Loss

For many individuals, embarking on a weight loss journey can be daunting, but with a well-crafted diet plan, success becomes attainable. A diet plan for weight loss typically involves reducing calorie intake while ensuring adequate nutrient consumption to support overall health. This often entails incorporating more fruits, vegetables, lean proteins, and whole grains into your meals, while limiting processed foods, sugary snacks, and high-calorie beverages. By creating a calorie deficit through diet and physical activity, you can effectively shed excess pounds and improve your body composition. Moreover, a sustainable weight loss diet plan emphasizes portion control, mindful eating, and behavioral changes to promote long-term success and prevent weight regain. With consistency and dedication, adhering to a tailored diet plan can lead to significant improvements in both physical health and overall well-being.

Chapter 3: Diet Plan for Weight Loss at Home

Achieving weight loss goals from the comfort of your own home is entirely feasible with the right approach. A diet plan for weight loss at home involves making mindful food choices, preparing meals with wholesome ingredients, and establishing a supportive environment conducive to healthy living. By stocking your kitchen with nutritious staples and planning meals ahead of time, you can avoid impulsive eating and stay on track with your dietary goals. Additionally, incorporating regular physical activity into your daily routine complements your diet plan, further enhancing weight loss outcomes. With the convenience of home-cooked meals and the flexibility to customize your environment, implementing a diet plan for weight loss at home offers both convenience and effectiveness.

Chapter 4: Beginner Diet Plan for Weight Loss for Female

Women embarking on their weight loss journey may benefit from a beginner-friendly diet plan tailored to their specific needs and preferences. A beginner diet plan for weight loss for females focuses on establishing healthy eating habits, gradually reducing calorie intake, and incorporating regular physical activity into daily routines. This may involve starting with simple meal swaps, such as replacing sugary beverages with water or opting for grilled chicken over fried alternatives. Additionally, incorporating nutrient-dense foods like fruits, vegetables, and lean proteins provides essential vitamins and minerals while promoting satiety. By starting with manageable changes and gradually progressing, beginner female weight loss enthusiasts can build confidence and momentum towards their goals, setting the stage for long-term success.

Chapter 5: Benefits of a Diet Plan

The benefits of implementing a diet plan extend far beyond weight management, encompassing various aspects of physical, mental, and emotional well-being. A well-structured diet plan promotes optimal nutrition, supplying the body with essential nutrients needed for energy production, immune function, and cellular repair. By prioritizing nutrient-rich foods and balanced meals, individuals can enhance their overall health and reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers. Moreover, a diet plan fosters mindfulness around eating habits, encouraging individuals to tune into hunger and fullness cues, thereby preventing overeating and promoting a healthy relationship with food. Additionally, for those aiming to achieve specific fitness or performance goals, a tailored diet plan provides the necessary fuel to support muscle growth, recovery, and athletic performance. Overall, the benefits of a diet plan extend beyond physical appearance, encompassing improved health, enhanced energy levels, and increased quality of life.

Chapter 6: Weight Gain Diet Plan

While much attention is often focused on weight loss, a weight gain diet plan is equally important for individuals looking to build muscle mass, increase strength, or overcome undernutrition. A weight gain diet plan involves consuming a surplus of calories from nutrient-dense foods to promote muscle growth and support overall health. This typically entails increasing intake of protein-rich foods such as lean meats, dairy products, legumes, and nuts, which provide essential amino acids necessary for muscle repair and growth. Additionally, incorporating healthy fats and complex carbohydrates ensures sustained energy levels and supports metabolic functions. By combining a balanced diet with progressive resistance training, individuals can stimulate muscle hypertrophy and achieve their desired physique. Furthermore, a weight gain diet plan can be tailored to address specific dietary preferences, food allergies, or cultural considerations, ensuring a personalized approach to achieving weight-related goals. Whether aiming to lose weight or gain muscle, a well-designed diet plan serves as a fundamental tool for optimizing nutrition and achieving desired outcomes.

Portion control Mindful eating Balanced meals Calorie deficit Whole grains Lean proteins Meal prep Metabolic function

[loseweightwithhomeremedies]

HOW TO LOSE WEIGHT WOMEN

Comprehending Women’s Weight Loss

Women have particular difficulties when it comes to losing weight because of a variety of factors such as hormone swings, biology, and psychological issues. A woman’s weight loss journey is shaped by these factors, and gaining lasting results requires an awareness of them.

The Particular Difficulties Women Face

When it comes to losing weight, women frequently face different obstacles than males. Pregnancy, menopause, and hormonal changes during the menstrual cycle are a few examples of factors that can have a big impact on body composition and metabolism. Women’s self-perception and weight loss strategies can also be influenced by cultural norms and societal pressures related to body image.

Biology and Hormonal Factors

Hormonal cycles that affect the female body can have an impact on metabolism, energy levels, and hunger. Water retention and cravings are among the variables that are influenced by the fluctuations in estrogen, progesterone, and testosterone levels during the menstrual cycle. Creating a weight loss programme that works for women requires an understanding of how these hormonal changes impact metabolism and energy expenditure.

Psychological Elements

When it comes to losing weight, women frequently encounter particular psychological obstacles, such as emotional eating patterns, negative body image, and social pressure to meet particular body ideals. It is crucial to address these psychological aspects in order to promote a positive outlook and sustain long-term success in weight loss efforts.

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Crafting a Sustainable Weight Loss Plan

Women who want to lose weight should create a long-term plan that includes reasonable objectives, a healthy diet, consistent exercise, and lifestyle changes.

Setting Realistic Goals

Achievable goals are essential for maintaining motivation and commitment to a weight loss programme. Women should set reasonable objectives based on lifestyle considerations, body composition, and general health rather than just the number on the scale. The trip can seem less intimidating and more doable if long-term objectives are broken down into smaller, more achievable benchmarks.

Balancing Nutrition and Exercise

A healthy weight is achieved and maintained through a balance between exercise and nutrition. While limiting processed foods and sugary snacks, women should place a higher priority on nutrient-dense whole foods, such as an abundance of fruits and vegetables, lean proteins, and healthy fats. Maintaining a healthy weight can be maximized by combining regular exercise, such as strength training and cardiovascular exercises, with a well-rounded diet.

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Incorporating Lifestyle Changes

Long-term weight management requires implementing lifestyle changes in addition to diet and exercise. Getting enough sleep, controlling stress, drinking plenty of water, and forming a solid support system are all important factors that can help a woman reach her weight loss objectives.

Nutrition Strategies for Effective Weight Loss

Weight loss is largely influenced by nutrition, and women can effectively support their goals by optimizing their food choices.

Emphasising Whole Foods

It is imperative to prioritize complete, unprocessed foods in order to supply the body with necessary nutrients while reducing unnecessary calories and harmful substances. Meals that are high in fruits, vegetables, whole grains, lean proteins, and healthy fats can help women lose weight and feel full and energized.

Mindful Eating and Portion Control

Women who practice portion control and mindful eating are better able to recognise their bodies’ signals of hunger and fullness, which helps them avoid overindulging and supports good weight management. Mindless snacking can be less likely by eating mindfully, chewing food carefully, and savoring every bite. These practices can also increase satisfaction.

Controlling Intake of Macronutrients

Maintaining optimal energy levels, promoting muscle growth and repair, and controlling appetite all depend on the balance of macronutrients, which include proteins, lipids, and carbs. Every meal should have a balance of the three macronutrients, with whole grains, lean proteins, and healthy fats being the top choices for women.

Exercise Regimens Tailored for Women

Any weight loss programme must include exercise, and women might get the most benefit from mixing up their routines to get the most out of it.

Strength Training for Metabolic Boost

Women benefit most from strength training because it increases lean muscle mass, which raises metabolism and improves fat burning. Women can enhance body composition, gain strength, and lose weight by including resistance activities like bodyweight exercises, resistance band workouts, and weightlifting into a weekly regimen.

Cardiovascular Workout to Burn Fat

Cardiovascular activity is a great way to increase cardiovascular health, burn calories, and enhance general wellbeing. Regular engagement in physical activities including walking, jogging, cycling, swimming, and dancing can raise heart rate, boost calorie expenditure, and aid in weight loss.

Incorporating Flexibility and Balance

Women should include flexibility and balancing exercises in their fitness regimen in addition to strength training and cardiovascular exercise to increase mobility, lower their risk of injury, and improve overall physical function. Exercises like yoga, pilates, stretching, and balancing can enhance other workouts and advance overall health.

Lifestyle Practices that Aid in Losing Weight

Adopting good lifestyle behaviors is crucial for sustaining long-term success in weight loss attempts, in addition to food and exercise.

Making sleep and stress reduction a priority

Getting enough sleep is essential for controlling hormones that govern hunger and metabolism, which makes it a critical component of weight loss. To control stress levels and enhance general wellbeing, women should strive for seven to nine hours of good sleep each night and use relaxation methods like deep breathing, yoga, and meditation.

Hydration’s Effect on Losing Weight

Maintaining hydration is critical for promoting metabolism, facilitating digestion, and controlling hunger. To encourage satiety and avoid overeating, women should make it a goal to drink lots of water throughout the day, especially before meals. Choosing foods high in water, such fruits, vegetables, and soups, can also help you stay hydrated and lose weight.

Building a Support Network

A woman’s weight loss journey can be greatly impacted by having a solid support system because it can offer inspiration, accountability, and encouragement. Women should surround themselves with like-minded friends, relatives, or support groups that can help them along the road and provide understanding, support, and direction.

In conclusion, reaching and maintaining a healthy weight necessitates a multimodal strategy that takes into account lifestyle adjustments, activity, and diet specific to the needs of women. Women can start on a successful weight reduction journey and realize their goals in the long run by identifying the obstacles they encounter, setting realistic goals, emphasizing regular exercise and a balanced diet, and embracing healthy lifestyle practices.

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Disclaimer: There are affiliate links in the link given above and if you buy something, I'll get a commission to meet my educational expenses but no extra cost to you.

[kanupriyakhanna]

Weight Loss Tips For Pcos

PCOS or polycystic ovarian syndrome is referred to a condition in which cysts develop on the ovaries. Between 4–20% of women in their reproductive phase of life may suffer from this condition. This condition is characterised by hormonal imbalances, insulin resistance, inflammation, etc. All these together can make weight loss difficult, especially for those women who also have thyroid disorders. PCOS is also the leading cause of infertility in women.

Following are some tips for losing weight with PCOS:

Reducing carbohydrate intake

PCOS is often associated with insulin resistance (35% to 80% cases). In insulin resistance, the cells of the body are unable to absorb glucose from blood in normal amounts, leading to high blood sugar levels. This in turn can lead to higher conversion of sugar to fat in the body and weight gain. Reducing simple carbohydrates intake can directly lead to lowering of insulin levels, thereby reducing carb conversion to fat. At the same time, consuming a low GI (glycemic index) diet reduces insulin resistance and fat storage around the belly area.

Increase protein intake

Protein intake has been shown to improve blood sugar management by giving a feeling of fullness for longer. In addition, it also helps in losing weight. But remember that total protein intake should not exceed more than 40% of total calorie intake, as very high intakes can cause increased stress on the kidneys.

Include nuts and seeds

Nuts and seeds are powerhouses of healthy fats, vitamins and minerals like omega 3 fatty acids, zinc, iron, selenium, etc. Seeds like pumpkin, sesame, flax and sunflower have been shown to bring about a balance between the reproductive hormones.

Reduce sugar consumption

Refined sugar, jaggery, honey all are high calorie foods with high glycemic indices and thus should be avoided. Added sugars also increase weight and insulin resistance. Research also shows that women with PCOS have higher blood sugar spikes on ingestion of sugar as compared to women without PCOS.

Get physically active

Exercise has been shown to help at multiple levels; be it weight loss, improved insulin sensitivity, better hormonal health, etc. Therefore it is important to invest at least 30–40 minutes daily for exercise.

Get adequate sleep

Inadequate sleep increases levels of hormones like cortisol and ghrelin, that increase the feeling of hunger. It also leads to increased inflammation in the body. Our bodies carry out repair of damaged muscles and detoxification while we are asleep. Thus getting enough sleep is an important part of not just your weight loss, but also your health journey.

If you have PCOS and would like to lose weight, or improve your fertility, and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

[oziva]

Creating a Comprehensive PCOS Diet Plan for Optimal Health

Introduction to a PCOS diet plan

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age. One of the most effective ways to manage PCOS and its symptoms is through a well-balanced PCOS diet plan. A PCOS diet plan can help regulate hormones, improve insulin sensitivity, and support overall health. In this article, we will delve into the essential components of a PCOS diet plan, highlighting the importance of balanced nutrition and lifestyle modifications.

Understanding PCOS

PCOS is characterized by a range of symptoms, including irregular periods, excessive hair growth (hirsutism), acne, and ovarian cysts. It is also often associated with insulin resistance and an increased risk of type 2 diabetes, heart disease, and infertility. While PCOS is a complex condition with no cure, its symptoms can be managed effectively through dietary and lifestyle changes.

Key Components of a PCOS Diet Plan

Balanced Macronutrients:

A PCOS diet plan should include a balanced distribution of macronutrients: carbohydrates, protein, and healthy fats. Aim for a well-rounded intake that includes whole grains, lean protein sources (such as tofu), and monounsaturated fats (found in olive oil, avocados, and nuts).

Complex Carbohydrates:

Choose complex carbohydrates for your PCOS diet plan like whole grains (brown rice, quinoa, oats) over simple sugars and refined grains. These complex carbs are digested more slowly, helping to stabilize blood sugar levels and reduce insulin resistance, a common issue in PCOS.

Fiber-Rich Foods:

Incorporate plenty of high-fiber foods into your PCOS diet plan, such as fruits, vegetables, legumes, and whole grains. Fiber helps regulate blood sugar and improve digestion, which can be especially beneficial for those with PCOS.

Adequate Protein:

Protein is crucial for muscle maintenance and hormone regulation. Include lean protein sources like beans in your meals to help maintain steady blood sugar levels, as part of your PCOS diet plan. 

Healthy Fats:

Opt for healthy fats like avocados, nuts, seeds, and olive oil in your PCOS diet plan. These fats can help reduce inflammation and support hormone balance in the body.

Watch Your Portions in the PCOS diet plan:

Be mindful of portion sizes to avoid overeating and promote weight management. A registered dietitian can help you determine appropriate portion sizes for your specific needs. A PCOS diet plan needs it! 

Take Low-Glycemic Index (GI) Foods in your PCOS diet plan:

Foods with a low GI are digested more slowly, leading to more stable blood sugar levels. Examples of low-GI foods include whole grains, legumes, non-starchy vegetables, and most fruits. These will form a part of your PCOS diet plan. 

Limit Sugary Foods and Beverages:

Reduce or eliminate sugary snacks, desserts, and sweetened beverages from your PCOS diet plan. High sugar intake can exacerbate insulin resistance and lead to weight gain.

Manage Carbohydrate Intake in your PCOS diet plan:

Some individuals with PCOS may benefit from a moderate reduction in carbohydrate intake. A low-carb or ketogenic diet can be effective for weight loss and blood sugar control but should be done under the guidance of a healthcare professional.

Adequate Hydration:

Staying well-hydrated is important for overall health and can help with weight management in your PCOS diet plan. Choose water as your primary beverage and limit sugary drinks and excessive caffeine.

Lifestyle Modifications

In addition to a PCOS diet plan, lifestyle modifications can significantly impact the management of PCOS symptoms:

Regular Exercise:

Engage in regular physical activity to improve insulin sensitivity, manage weight, and reduce stress. Aim for a mix of cardiovascular exercises and strength training along with your PCOS diet plan. 

Stress Reduction:

High-stress levels can exacerbate PCOS symptoms. Incorporate stress-reduction techniques like yoga, meditation, deep breathing exercises, or hobbies that bring you joy.

Adequate Sleep:

Prioritize quality sleep as it plays a crucial role in hormone regulation and overall well-being, specially with a PCOS diet plan. 

Weight Management:

If overweight or obese, achieving and maintaining a healthy weight can have a positive impact on PCOS symptoms. Even a modest weight loss of 5-10% of your body weight can lead to improvements.

Medication and Supplements:

Some individuals with PCOS may require medications like birth control pills, anti-androgens, or insulin-sensitizing medications. Consult with a healthcare provider to determine if these options are appropriate for you. Additionally, certain supplements, such as inositol and chromium, may support insulin sensitivity.

Conclusion

A well-structured PCOS diet plan, combined with lifestyle modifications, can be a powerful tool in managing the symptoms of Polycystic Ovary Syndrome. It's essential to work closely with a healthcare professional or registered dietitian who can tailor a PCOS diet plan to your specific needs and monitor your progress. By focusing on balanced nutrition, regular exercise, stress reduction, and maintaining a healthy weight, you can take significant steps toward improving your overall health and well-being while managing the challenges posed by PCOS. Remember that managing PCOS is a journey, and with dedication and the right support, you can achieve positive outcomes and lead a healthier life.

[peachel-ayam]

my first post on this personal blog

on being ridiculously skinny — I’m not proud of it

All I want to do is gain weight

Disclaimer: This post was initially published on my Medium account under the "Bitchy" publication, and received hundred readers per week. Given that this is my personal journaling blog, I wanted to share it here as well. You can find the original post here.

(image by me)

Toxic body positivity doesn’t only apply to those who are overweight; I’ve experienced it too — an underweight individual.

People would tell me, “You should be grateful for God’s gift,” or “Being thin is a favor,” or even claim, “All women want a body like yours.”

But at the same time, I also received tons of, “Whoa, you look like you haven’t eaten in months,” or “You are thinner than paper,” or the worst of all, “If there’s a windstorm, it can be strong enough to push and float you.”

These words echoed through my mind, causing me to question my self-worth and validity.

“You MUST accept your body or you will never be happy”

I don’t want to invalidate all the words they say because I do feel concerned about my weight. I’ve noticed that I’m significantly underweight compared to others around me.

My clothes seem to hang loosely on my frame, and I feel self-conscious about my appearance. While some people may think being thin is a blessing, I can’t help but worry about my health and well-being.

I’m not proud of it. There, I said it. The truth can be hard to face, but I can’t keep denying it any longer.

Yes, I may have a naturally slender figure, but that doesn’t mean I don’t struggle with body image issues. The pressure to fit into society’s narrow definition of beauty is relentless, and it affects all body types, including mine.

My self-esteem plummeted, leading me to avoid social interactions and feeling too insecure to wear certain clothes that I feared wouldn’t flatter my thin frame, making me look like a walking pencil in strange costumes.

I’ve been doing some research about being underweight, and it appears that there could be various factors contributing to my situation.

Stress and anxiety could be affecting my appetite, and I may not be consuming enough calories to maintain a healthy weight. Moreover, my busy lifestyle has led to irregular eating habits, often skipping meals or opting for quick, unhealthy snacks.

I realize that I need to make some changes to my daily routine. Eating a balanced diet and incorporating more nutritious meals will be essential in healthily gaining weight.

I was once confused about whether to see a therapist — for a possibility of anxiety — or go straight to a doctor for my weight problem. In my confusion, I turned to the internet for answers and unfortunately fell for weight-gain ads instead, purchasing a high-priced honey-like product that had no effect.

I also tried making smoothies from various online recipes, but they yielded the same disappointing results. It was a valuable lesson not to trust random ads or articles on the internet.

Then, I decided to talk to a nutritionist who suggested meal plans and specific foods to increase my caloric intake healthily. I started a little food journal on my phone to keep track of my eating habits.

This will help me identify any patterns or deficiencies in my diet. I'm not going to lie, it was challenging to break old habits and adopt a new diet, but I’m determined to give it my best effort.

Weeks and months have passed, and I’m starting to see some positive changes in my weight since I’ve been following the meal plan prescribed by the nutritionist. However, I won’t lie; it’s still a struggle.

Some days, I feel bloated and uncomfortable after eating more than I’m used to. My self-esteem is also taking a hit when I think about how much effort — and money — I have to put in to reach a healthy weight.

I remind myself that this journey is about my health and not just my physical appearance. It’s essential to stay focused on the bigger picture and continue working towards a better, healthier version of myself.

A year later, I got sick. Stomach problem. My busy schedule in the new office has interfered with my good and healthy eating habits. Forgetting to take lunch and eating unhealthy foods late in the evening became a common occurrence.

The long commute to work with an empty stomach and sleepy eyes only worsened the situation. Months of unhealthy behavior led to my hospitalization, resulting in further weight loss.

I was devastated, knowing that I had to start my healthy behavior from the beginning and endure all the struggles again. However, I realized it was necessary for the sake of my health.

As a first step, I made the difficult decision to resign from that office, prioritizing my well-being.

I started keeping a food journal again and attempted some exercises to gain weight — though I must admit, due to my 9–5 daily schedule, finding time to exercise is hard, resulting in rare opportunities to do it. To compensate, I maximize my efforts by consuming more weight-gaining foods.

I understand that this is a slow and gradual process, but I’m determined to continue. My new eating habits are becoming more natural, and I don’t feel as overwhelmed by the calorie intake as I did initially.

It’s essential to clarify that my decision to focus on gaining weight is not influenced by others’ judgments of my appearance, but rather driven by my genuine concern for my body’s health.

People often assume that because I’m thin, I must have it all — that my life is perfect and carefree.

But they don’t see the battles I fight with myself or the times I avoid social situations because I fear judgment based on my appearance.

Back to the first topic: toxic body positivity doesn’t discriminate. It affects us all, regardless of our size or shape. Society’s obsession with body ideals has created an environment where any deviation from the norm is met with criticism and scrutiny.

I want to embrace body positivity just as much as anyone else, but it’s hard when the world constantly sends mixed messages. On the one hand, I’m told to love my body and be confident, but on the other hand, I’m bombarded with comments that make me feel inadequate and ashamed.

“You have to be thin, but not too thin. And you can never say you want to be thin, you have to say you want to be healthy. But also, you have to be thin — — It’s too hard, it’s too contradictory, and nobody gives you a medal or says thank you!”

The monologue lasts longer than that and serves as a reminder of the importance of embracing authenticity and acknowledging the complexities of our emotions and experiences.

Body positivity should be about celebrating all bodies, not just those that fit a specific mold. It’s about recognizing that every person is unique and deserving of love and respect, regardless of their appearance.

To anyone who has experienced similar comments or struggles with body image, know that you are not alone. We must challenge society’s unrealistic beauty standards and foster an environment of acceptance and understanding.

Despite still being underweight and facing the challenge of regaining it, I refuse to give up on loving my body and striving to be the best version of myself, as evidenced by finding and wearing more suitable clothes for my current weight and not shying away from social interactions, as embracing self-love means giving my body and appearance the best care.

My worth is not determined by my size, and I refuse to let toxic body positivity bring me down. I will continue to work on loving myself for who I am, and I hope others will do the same.

Let’s strive for a world where body positivity is truly inclusive and where everyone can feel valued and appreciated, regardless of how they look. It’s time to break free from the shackles of judgment.

I am more than just my body, and so are you. People who say otherwise can f themselves.

[josiebelladonna]

exact same shirt, two years apart.

(full story under the cut; 18+ please)

i weighed 225 in april 2020, up from 205 in december 2019 (no clue how that happened as life for me barely changed when the lockdowns started); i’m at 266 now, and i gained all this weight in 2021 and a little bit this year, believe it or not. i actually lost weight in quarantine, about 13 pounds: wasn’t eating much and things going on in my social life in the summer of quarantine contributed to the losses. tried getting it back over the winter, and more so when alex entered the picture. then my stepdad passed in april 2021 and all of a sudden, there was a lot more food in the house. i gained 25 pounds last summer, going from 221 to 246, followed by another five over the winter and then 15 spread out over the course of this year.

i don’t mind it: if anything, it feels good. healthy, even. my pants fit better (those old ones in the top pic fell down at every chance: they give me the biggest muffin top now 😅), everything is fuller and rounder, and i can eat a lot more—i feel stronger, too. i was always curious about the world beyond 220 pounds—from 2015 when i hit 200, to 2021 when my stepdad passed, i bounced around that range and i was curious about the 230s. now i’m actually looking at 270. 270 pounds, i should be gigantic (and my mom is planning on making gingerbread cookies and sugar cookies pretty soon here, too. gingerbread, with sugar, there’s also a few chocolate chip cookies and some oreos in the cupboard, and persimmon cookies atop the fridge. and she wants to make bread pudding at some point. and there’s apple pie in the fridge. and there’s chocolate on the coffee table before me. when i said “fuck diet culture”, i meant it.)

actually i kinda am gigantic now. i’m big.

just for reference, this was me in december 2019

and this is me just now

my bras are tighter now, too. i had difficulty keeping them on my shoulders in 2019/2020: they keep everything in place now, like they actually fit.

i felt emaciated back then, too. my stepdad, with all his problems, often snuck food when no one was looking, and objected to my mom and me treating ourselves. i couldn’t eat much—and you gotta eat. you gotta nourish yourself. he passed and suddenly, i could eat to my heart’s content, all the healthy food and all the sweet stuff. 

my body widened out, i now have a definite double under my chin, and i have a potbelly now, and it’s kinda sexy, tbh. i feel really healthy: everything is where it should be and i haven’t had a cold or anything since 2019, interestingly enough. i do have a little snoring problem, but that’s about it, though. i’m not in pain and i’m not “aching” for anything. i was thin before the world came crashing down, but i wasn’t having a good time, though. i love to eat. i love sweet, fattening food. i love vegan food. i love meat and pasta and cheese. i love so-called guilty pleasures. i love mexican food, indian food, chinese food, japanese food, vietnamese food, filipino food, french food, german food, italian food, what the baltic countries do this time of year and just gorge until new year’s… i want to “eat across” a city some day. i love to eat, and i love to eat a lot.

i wish i got chubby as a teenager, if i’m honest. my story would have been so much different (just imagine: a fat field hockey player rather than a gaunt anorexic one, i probably would’ve stuck it out much longer). and i wish i could tell 13-year-old me that it’s really not at all bad because your body actually needs to be fed and that your thoughts are lying to you and the whole world is lying to you, actually, and you can feel good by eating whatever the hell you want, and come with me in unpacking diet culture and all the bullshit that makes women (and men) destroy their bodies all for the sake of chasing ideals which are pointless anyway because to change is to live and be human.

i remember being 19 on a camping trip to the oregon coast over thanksgiving 2012 and the backstory is it was a potluck dinner, and i brought a grasshopper pie because i’m actually from 1960. and no one touched it (one of the boys brought a pecan pie and that was more welcomed) and there was no room in the miniature fridge in our yurt. so, i ate this whole pie aside from two pieces missing. solo. on top of two helpings of thanksgiving dinner. three quarters of this creamy mousse pie made with crème de la menthe, marshmallow, and a chocolate crust. and this was well before i got heavy, too, this was back when i still weighed around 150 pounds, and before i dropped down to 139, too. i often think about that pie, too, how it made my then-slim belly swell up and it felt so right, and if i can do it now. i think that was the moment of clarity for me, in hindsight: the moment i thought, “i don’t want to torment myself anymore.” a fleeting thought, but i do remember thinking it.

in fact, i actually have a pretty distinct memory of being five or six years old and wishing i could eat everything and become fat, like i muttered it to myself when no one was paying attention (i looked at my naked body when no one was looking and i wished to be fat when no one was looking, the belly kink makes a lot more sense now, doesn’t it? 😜). i have no clue what happened to it, but my aunt used to have this old black and white photograph of me wearing denim jeans and cowgirl boots, and i had no shirt on, and i was pushing my belly out as far as i could go.

i wasn’t healthy thin, either. got sick a lot and nevermind b.m.i., it’s ableist and eugenicist and serves no one. you want to go with waist to hip ratio (those measurements divided by each other; you want under 0.80 to be considered healthy. and guess what? mine at the moment is 0.74, which is perfect. yes, even with my belly, i still pull off the numbers).

so, i have literally genuinely felt this desire to be a heavyweight my whole life: 5 year old me wanted a fat belly, 13 year old me wanted to look good, and 19 year old me wanted to feel good. it’s part of my truth. it’s just one part of who i am, and i’m finally just comfortable enough to talk about it.

so, as i write this, yes, i don’t feel negative about it (if anything… you want the truth? i don’t feel fat enough. it’s not like i’m lazy or sedentary, anyway: i’m gonna eat a big slice of apple pie with ice cream and whipped cream right now and then all my mom’s cookies, and everyone obsessed with dieting—and covering up—can die mad about it).

the last time i posted pix of myself, a bunch of people unfollowed me and blocked me. their loss, i say, especially when you see these:

(that faith no more shirt has been through so much: of course i love wearing it now)

another kind of interesting thing about gaining all this weight? i feel more tomboyish than ever. i’ll go through the fat-related tags on here sometimes and i’ll look at fat women, and they’re all very feminine. whatever rings true for you, absolutely (the one dress i have, i tried it on and from the side, i looked pregnant with my well-fed belly 🤷🏻‍♀️) but i think it’s interesting that there aren’t a lot of “sportier” girls such as myself. i want to keep wearing shirts and sexy camisoles and skinny jeans and flared jeans that accentuate my legs and my hips.

yeah, man. this is all me.

all 266 pounds 😈🥵😘

[beautifulreflections]

Blog Post 4: Looking back to move forward.

Blog Post 4: Looking back to move forward.

This week I’m remembering the why. I truly believe your willpower will only be as strong as your why. So, I’m taking you back to my why, which takes us back almost six years to the birth of my second son. It was a beautiful day, when He was born with His big brown eyes and brown hair making me the proud mom of two healthy boys. Except I still remember the nurse coming in every hour and pricking my youngest son’s feet. It was horrible. I was tired, He was tired, my husband was tired, and all I wanted to do was sleep, but the nurse had to check His blood sugar.

Why? Well because I had gestational diabetes all during the pregnancy leading up to the birth of my second son. My Dad had triple bypass surgery about three years ago, His mom had type 2 diabetes and later developed Alzheimer’s, and my aunt has type two diabetes as well. The gene pool clearly wasn’t flowing in my favor and the sickness seemed to trickle right down to me. The symptoms were low mood and a lack of energy, but I was mom. So, I chalked it up to job description. I mean, all moms are exhausted right? Apparently, these were warning signs of what was to come, I just didn’t know that at the time.

I ate sugar free chocolate pudding every day after dinner to curb my sweet tooth in a healthy way and took walks when my sugar was especially elevated. After I had my son, and after the heartache of hearing Him cry when the nurse checked His blood sugar, I moved on with life, sweets, and all. But a couple years ago I was diagnosed with chronic gastritis and acid reflux. So, this is when I became a vegan. I let go of the meats and cheeses, filled up the fridge with vegetables, and watched many documentaries about how diet is connected to overall health. My favorite documentary is still “What the Health” by Kip Anderson. In this documentary, Kip uncovers the secret to reversing chronic diseases.

After years of living a vegan lifestyle and seeing the health benefits including clear skin, good digestion, and overall increase in energy, I began to get lax in my efforts and became a vegetarian, and now I eat meat again. The point is that those habits are only as effective as my ability to maintain these healthy eating choices consistently and over a long period of time. Now I am focusing on eating healthy foods overall. I’m pulling back out those old but loved vegan recipes including crispy tofu with quinoa and steak seasoned zucchini. I even put some of the candy from my Christmas bag into the communal candy pile for someone else to devour. This may sound small to you, but it’s a big deal for me.

I said no to Super Bowl brownies and key lime cake last night, as well as all the diet sodas that I used to love. My favorite soda used to be cherry coke zero. The point is that Americans, myself included, consume too much sugar. I know I did, and I now must come up with a game plan to leave the sugar where it needs to stay, on the shelf for special occasions. According to the American Heart Association Americans on average consume 20 teaspoons of sugar per day while the recommended daily amount of sugar is 6 teaspoons for women and 9 teaspoons for men. Beverages make up most of our sugar consumption at a whopping 47% which include soft drinks, sports drinks, energy drinks, coffee, and tea. The second leading cause of excess sugar comes from snacks and sweets at 31%.

The point is, sugar consumption has gotten way out of control, especially in the United States, and we need to be aware of the risks associated with excess sugar which include chronic inflammation, tooth decay, acne, advanced skin aging, weight gain and obesity, diabetes and insulin resistance, cardiovascular disease, high blood pressure, brain loss, cancer, and premature death. Sugar though sweet can be deadly. It’s recommended by John Hopkins Medicine that we avoid sodas and other sugar sweetened beverages, reach for fruits instead of candy, cookies, or other sweet treats, read ingredient labels, and watch for sugar aliases. As it turns out, smoothies with no added sugar still taste sweet because that’s how they are made naturally. If we stop and think before we run to the sweets isle, in the future we will be happy with the choices we make.

            “Always begin with the end in mind.” - Ellen Muth

References:

“How much sugar is too much?” American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much

Ndumele, Chiadi. “Obesity, Sugar, and Heart Health.” Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/obesity-sugar-and-heart-health

[heartbeatsoflife]

How can I lose weight without exercise?

While regular physical activity is an important part of a healthy weight loss plan, it is possible to lose weight without exercise by making changes to your diet and lifestyle. Here are some examples of how you can lose weight without exercise:

Portion control: Eating smaller portions can help you reduce your calorie intake without having to exercise. Using smaller plates, measuring your food, and avoiding eating in front of the TV or computer can help you control your portions.

My commented: https://amzn.to/3YpwDbs

Mindful eating: Being mindful while eating can help you make healthier food choices and reduce overeating. Paying attention to your hunger and fullness cues, eating slowly, and avoiding distractions can help you enjoy your food more and eat less.

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Reduce high-calorie foods: Cutting back on high-calorie foods such as sugary drinks, processed snacks, and desserts can help you reduce your calorie intake without having to exercise.

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Drink plenty of water: Drinking water can help you feel full and reduce your calorie intake. Aim to drink at least 8 glasses of water per day.

Get enough sleep: Lack of sleep can disrupt your metabolism and increase your appetite, leading to weight gain. Aim for at least 7–8 hours of sleep per night to support healthy weight loss.

Eat more fiber: Eating high-fiber foods such as fruits, vegetables, and whole grains can help you feel full and reduce your calorie intake.

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Seek support: Having a support system of family and friends can help you stay motivated and on track with your weight loss goals. Seeking the help of a registered dietitian or nutritionist can also be beneficial in developing a healthy eating plan.

It’s important to remember that healthy weight loss is a gradual process, and it may take longer to see results without exercise. However, by making changes to your diet and lifestyle, you can still achieve your weight loss goals and improve your overall health.

My top workout advice for women: https://amzn.to/41LU2H0

[hormone-hub]

PCOS/PCOD Treatment Plans: Managing Weight Gain, Acne, and Menstrual Irregularities

Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) are prevalent hormonal disorders that affect many women, leading to symptoms such as weight gain, acne, and irregular menstrual cycles. While there is no cure for these conditions, effective treatment plans can help manage symptoms and improve overall health.

Managing Weight Gain

Weight management is a critical aspect of treating PCOS/PCOD. Women with these conditions often experience insulin resistance, which can contribute to weight gain. Effective strategies include:

Dietary Changes: Adopting a balanced diet that emphasizes whole grains, lean proteins, fruits, vegetables, and healthy fats can help manage weight. Reducing processed foods and sugars is essential for improving insulin sensitivity.

Exercise: Regular physical activity is vital. Engaging in at least 150 minutes of moderate exercise per week can help with weight loss and improve metabolic health.

Behavioral Modifications: Monitoring portion sizes and eating smaller, more frequent meals can aid in managing blood sugar levels and reducing overall caloric intake.

Medical Interventions: Medications such as Metformin may be prescribed to improve insulin sensitivity and support weight loss efforts.

Addressing Acne

Hormonal imbalances in PCOS/PCOD often lead to acne due to elevated androgen levels. Treatment options include:

Topical Treatments: Over-the-counter products containing salicylic acid or benzoyl peroxide can help manage acne. Prescription retinoids may also be effective but should be used under medical supervision.

Hormonal Therapies: Birth control pills that contain both estrogen and progestin can regulate hormone levels, thereby reducing acne and controlling menstrual cycles.

Anti-androgen Medications: Drugs like spironolactone can block the effects of male hormones on the skin, helping to reduce acne and hair growth.

Managing Menstrual Irregularities

Irregular menstrual cycles are common in women with PCOS/PCOD. Treatment strategies include:

Hormonal Contraceptives: Birth control pills are often prescribed to regulate menstrual cycles and reduce symptoms like heavy bleeding and hormonal acne.

Ovulation Induction: For women trying to conceive, medications such as Clomiphene or Letrozole can stimulate ovulation. In some cases, surgical options like laparoscopic ovarian drilling may be considered if medications are ineffective.

Regular Monitoring: Regular consultations with healthcare providers are essential for adjusting treatment plans based on individual responses and changes in symptoms.

How Hormone Hub Can Treat PCOS/PCOD

Hormone Hub offers a comprehensive approach to managing PCOS/PCOD through personalized treatment plans tailored to each patient's unique needs. Their services include:

Expert Consultation: Patients receive thorough evaluations from experienced endocrinologists who specialize in hormonal disorders. This ensures accurate diagnosis and effective treatment strategies.

Customized Treatment Plans: Hormone Hub emphasizes lifestyle modifications alongside medical treatments. They provide guidance on dietary changes, exercise regimens, and stress management techniques tailored to individual needs.

Advanced Medical Interventions: The clinic offers access to a range of medications designed to address specific symptoms of PCOS/PCOD, including hormonal therapies for menstrual regulation and acne management.

Supportive Care: Hormone Hub focuses on holistic care by providing resources for mental health support, nutritional counseling, and ongoing monitoring of hormone levels to ensure optimal health outcomes.

Conclusion

Managing PCOS/PCOD effectively requires a multifaceted approach that includes lifestyle changes, dietary adjustments, medical treatments, and regular monitoring. For those seeking PCOS/PCOD treatment in FC Road Pune, specialized clinics like Hormone Hub provide comprehensive care. By addressing weight gain, acne, and menstrual irregularities through these strategies—and with the support of expert healthcare professionals—women can significantly improve their quality of life and overall health. Regular consultations are crucial for tailoring treatment plans to individual needs and achieving long-term success.

[centerformodernaging]

Expert Tips for Managing Weight Gain in Your 50s and Beyond

As we age, our bodies undergo numerous changes that can affect our metabolism, muscle mass, and overall health. Many individuals in their 50s and beyond experience weight gain, which can be frustrating and impact their quality of life. However, managing weight gain during this stage of life is not only possible but also essential for maintaining health and vitality. Here are some expert tips to help you effectively manage your weight.

Understand the Causes of Weight Gain

Before implementing weight management strategies, it’s essential to understand the factors contributing to weight gain in your 50s and beyond. Hormonal changes, particularly in women during menopause, can lead to an increase in body fat and a decrease in muscle mass. Additionally, a slowing metabolism, lifestyle changes, and emotional factors can all play a role in weight gain. Recognizing these challenges is the first step in addressing them.

Prioritize a Balanced Diet

Eating a balanced diet is crucial for weight management. Focus on incorporating whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. These foods provide essential nutrients while keeping you feeling full and satisfied. It’s also important to be mindful of portion sizes and to avoid highly processed foods, which often contain empty calories and unhealthy fats.

Consider keeping a food diary to track what you eat and identify areas for improvement. This practice can help you develop healthier eating habits and remain accountable.

Stay Active with Regular Exercise

Physical activity is vital for managing weight gain, especially as we age. Aim for a combination of aerobic exercises (like walking, swimming, or cycling) and strength training exercises at least two to three times a week. Strength training is particularly important for preserving muscle mass, which tends to decline with age. Incorporating flexibility and balance exercises, such as yoga or tai chi, can also help maintain mobility and reduce the risk of falls.

Hydrate Properly

Staying hydrated is essential for overall health and can aid in weight management. Sometimes, we confuse thirst with hunger, leading to unnecessary snacking. Aim to drink plenty of water throughout the day, and consider starting each meal with a glass of water to help control appetite.

Seek Support from Professionals

If you’re struggling to manage weight gain on your own, consider seeking help from professionals. Many individuals find success with medical weight loss programs tailored to their specific needs. Search for medical weight loss near you to find clinics or practitioners who can provide guidance and support. These programs often include personalized diet plans, exercise recommendations, and ongoing monitoring to ensure long-term success.

Monitor Your Hormonal Health

Hormonal imbalances can significantly impact weight management. For women, hormonal changes during menopause can lead to weight gain and changes in body composition. For men, declining testosterone levels can also contribute to increased body fat. Consulting with a healthcare provider to evaluate your hormonal health can help identify potential issues and create a tailored approach to weight management.

Practice Mindful Eating

Mindful eating involves paying attention to your body’s hunger cues and being present during meals. This practice can help prevent overeating and promote healthier food choices. Take time to savor your food, eat slowly, and recognize when you feel satisfied. Reducing distractions during meals, such as watching TV or using your phone, can also help you focus on what you’re eating.

Conclusion

Managing weight gain in your 50s and beyond is a multifaceted approach that requires commitment and adaptability. By understanding the factors contributing to weight gain, prioritizing a balanced diet, staying active, and seeking professional support when needed, you can successfully navigate this stage of life. Embrace the journey toward a healthier lifestyle, and remember that it’s never too late to make positive changes that benefit your overall well-being.