Learn More About Weight Loss Tips For Men Today
To learn more about weight loss for men, please contact us at Medical Transformation Center in Louisville, KY today to schedule your initial consultation. Whether youre trying to lose belly fat to be healthier, improve your aesthetic, or for some other reason, we can help you reach and maintain a healthy weight.
We have licensed nutritionists to help you create a diet plan that will allow you to meet your nutritional needs while fitting into your daily caloric budget. We also offer medical guidance and treatment for conditions that lead to weight gain, such as hypothyroidism.
Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Eating Too Many Starchy Carbs Like Pasta And Bread
Let’s put the “carbs make you fat” rumors to rest. However, feasting on bread and pasta does indeed result in more water weight. One gram of carbs tends to store 3-4 grams of waterso if you’re consuming more carbs than you can efficiently use in one sitting, they’ll end up getting stored as glycogen and make you hold onto more water.
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Honey & Cinnamon For Weight Loss
Another great drink you can make at home to help lose weight and belly fat is a honey and cinnamon detox water.
Consuming honey in moderation is a great addition to many weight-loss flavored water drinks because it gives natural sweetness and energy without adding unhealthy calories. Just remember that honey adds extra calories to the weight loss drink, so dont exaggerate with the consumption of honey to keep calories under control.
One study published in the International Journal of Food and Science Nutrition reported that honey has a positive effect on body weight without increasing blood sugar levels .10
Cinnamon is also a natural antioxidant that can help to rid the body of toxins and get rid of excess body fat. For example, research into the beneficial properties of cinnamon found that adding ground cinnamon to meals helps to reduce blood sugar levels. It also contains antioxidant enzymes that help destroy free radicals.11
For this flat belly water recipe, you can make a hot drink with honey and cinnamon using the following method:
Also, the honey and cinnamon drink is a great energy-booster anytime you feel that your energy levels are low.
What Are The Best Ways To Lose Water Weight
The best way to lose the water weight, hands-down, is to eat less processed junk foods and to load up on whole foodsespecially fruits and veggies, say Clayton and Ansel.
Highly processed foods tend to be packed with carbs and salt, so theyre a natural recipe for water retention, explains Ansel. On the flip side, whole foods contain potassium, a mineral that helps restore proper fluid balance in the body. Since potassium is only found in foods like fruits, vegetables, and beans, eating a plant-based diet is one of the very best ways to beat unwanted bloat, she says.
Although it may seem counterintuitive, drinking more water can actually help reduce water retention, according to Health. That’s because your body holds onto whatever water it has when dehydrated.
Exactly how much water weight you can expect to shed depends on a lot of factors, including your body size and composition. I know people who were obese and lost 10 pounds in two days on a diet, Clayton says. He notes that the average person can expect to lose one to three pounds in about two days.
Also keep in mind that regular workouts can result in less water retention, since sweating sheds water, glycogen, and sodium. If youre a heavy exerciser, its likely that you retain less water than the average person, Ansel says. Thats because we lose a fair amount of water-binding sodium through sweat. Whats more, when you exercise youre also burning lots of glycogen, which also binds lots of water.
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Ways To Lose Water Weight Immediately
1. Drink more water
It might be a little difficult to believe but drinking more water can actually help you shed water weight. When you are dehydrated, it makes the body hold on to extra water in order to make up for the lack of incoming water. Water improves functioning of kidneys and allows extra water and sodium to be flushed out of the system. At least 8 to 10 glasses of water are important to maintain your hydration levels.
2. Reduce intake of salt
Too much salt or sodium in your diet may be contributing to water retention. Sodium to water ratio needs to be balanced in the body to function properly. Higher sodium will make body hold on to water. So, give up consumption of processed, packaged and junk foods. Add less salt to your meals and eat foods rich in potassium. Potassium negates effect of sodium in the body. Leafy greens, bananas and avocados are all examples of foods rich in potassium.
3. Consume fewer carbs
If your diet includes more carbs, your body will end up storing extra water. When you eat more carbs, energy gets stored as glycogen molecules in case it is not used. Every gm of glycogen comes with 3 gms of water and thus it is important to keep your carb intake limited. Switch to healthy sources of carb like pulses, fresh fruits and vegetables. Practice portion control and it will take you a long way in terms preventing water weight gain.
How To Lose Weight Really Fast In Two Weeks
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Apple Cider Vinegar Flat Tummy Drink
You can make a fat burning and detox drink with raw unprocessed apple cider vinegar. There are many scientific studies and anecdotal reports on how apple cider vinegar can help lose weight and belly fat.
Many of the health benefits of raw, unprocessed apple cider vinegar are due to its levels of acetic acid. The Journal of Agricultural Food Chemistry reported that acetic acid prevents accumulation of body fat by boosting the function of the liver.12 Other studies have shown that the acetic acid levels in vinegar help to increase the feeling of fullness and can help a person eat less.13
How to use:
The easiest way to boost your weight-loss program with apple cider vinegar is to drink apple cider vinegar diluted in water daily. You should mix 1-2 tablespoons apple cider vinegar to a glass of water and drink first thing in the morning. If the taste is too acidic, you can add some raw honey as a natural sweetener. The combination of apple cider vinegar and honey has many health benefits.
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Cut Back On Coffee And Alcohol
According to Sepel, getting caught up in the coffee-to-wine cycle could lead to water retention. This doesnt mean you have to breakup with your morning cup of Bulletproof coffee and your Friday night glass of rose just dont over do it. “Moderation is key,” Sepel says. Her advice: Stick to one cup of coffee a day and only drinking a little booze on the weekends.
Reduce Refined Carbohydrate Intake
Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.
Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
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Eat Plenty Of Protein
The easiest change you can make to your diet to lose belly fat is to eat enough protein. There are several reasons for this. Increasing your protein intake increases satiety. In most cases, if youre not hungry, you wont eat. Therefore, increasing satiety can result in effortless weight loss.
Moreover, eating enough protein throughout the day ensures you maintain your metabolically active mass even when you eat at a calorie deficit. If you push your muscles to failure through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bio-available protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
Water Weight Or Fat Loss
That’s why one of the major things that points to water weight is frequent fluctuation in the numbers on the scale. If you’re sticking to a healthy routine and you’re seeing your weight go up and down a lot, that’s likely due to water weight. The amount of water your body holds onto depends on many different things like your hormones and how much water you drank, to name a couple. These fluctuations are perfectly normal, but they can be discouraging.
That’s why, in an interview with the American Heart Association News, psychologist Amy Walters, director of behavioral services at Boise’s St. Luke’s Health System Humphreys Diabetes Center, recommends focusing on the overall trend and not the actual day’s number. As long as you’re steadily losing a little bit of weight over time, try not to get frustrated if the numbers go up on some days.
Another way to tell whether you’re losing water weight or experiencing true fat loss is the time frame. If you lose 2 pounds overnight, it’s a pretty good indication that you can attribute that weight loss to water. Most people can lose 1 to 2 pounds of actual weight per week and about 1 percent of their body fat in about a month, according to the American Council on Exercise. So, if you’re seeing drops that are greater than that, it’s likely from water.
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/10how Long Will It Take To Get Rid Of Water Weight
Getting rid of water weight depends on a lot of parameters- from your vitals, body size, composition to gender and how healthy or unhealthy your lifestyle is.
If you make changes in your lifestyle and follow them in a disciplined manner, you can expect to lose up to 1.5 kilos in a day or two.
The ones who engage in a lot of heavyweight workouts or intense exercises stand to retain less water weight than an average person. However, keep in mind that there are exercises, such as weight lifting which can make you more prone to water retention as well.
/10will Drinking Water In Excess Flush Out Sodium
The same way, drinking water in excess and expecting to ‘flush’ out all the extra kilos is not the right solution. Sodium secretion, which causes water retention in the first place takes its own time to deplete. You can try doing additional hacks, workouts, or eat foods listed above to speed up the process, but, ultimately, your body will work according to its own timeline.
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How To Remove Water From Stomach Naturally
Fluid retention in the body, mainly the stomach, is quite an awful feeling. It can make the person feel fat, uncomfortable and uneasy. The stomach feels swollen and can lead to a loss of appetite. Other symptoms that may indicate water retention are:
- Your weight has increased significantly in the past 24 hours.
- Your clothes no longer fit you comfortably.
- Rings on your fingers have become tight.
Excess water retention in the stomach can be due to:
- High sodium in the diet
- Not drinking enough water
Although some of these problems can be easily rectified with a few changes in diet, lifestyle and natural remedies, a severe case of water retention can point to a more serious threat to the health, in which case a medical practitioners attention will be needed.
/10feeling Bloated And Heavy It Might Be Water Weight
Ate something heavy and now suddenly you feel like you have packed in 10 additional kilos? While it is completely impossible to put on so much weight post a single meal, the bloating and the inflated feeling you experience after a heavy meal can be water retention, which can contribute to your weight.
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Let Us Take A Look At The Natural Remedies To Treat Abdominal Water Retention
Therefore, avoid all types of processed and junk foods as they are known to contain high amounts of sodium as well as lots of calories and unhealthy fats, providing little or no nutrition.
Even though sodium is necessary for the proper functioning of the body an excess intake of sodium can lead to a number of health problems, hence it is important to keep a check on the amount of sodium you take.
Drinking plenty of water helps in flushing out sodium from the system, and keeps you well hydrated. Both these factors play a major role in preventing your body from retaining fluid.
A minimum of 8 glasses of water should be consumed throughout the day. If plain water does not interest you or motivate you to drink enough, try adding a slice of lime to your glass, it will add a distinct flavor and help in digestion as well.
Flat Tummy Water Recipe With Cucumber And Mint
You can also combine mint with cucumber and other ingredients to make a delicious flavored water drink to lose weight quicker.
Weve already seen the benefit of adding cucumber to flat tummy water recipes. Mint will also help your tummy look slimmer. Researchers from the University of Maryland reported that mint relaxes the stomach muscles and combats bloating, excessive gas, and improves the digestive system.9
This delicious flat tummy detox drink incorporates many of the ingredients mentioned in this article. You can infuse the ingredients in a glass container or BPA-free infuser bottle. You will need:
- 6 cups filtered water
- 3 cm of freshly grated ginger root
- 1 cucumber, peeled and sliced.
- 1 lemon thinly sliced
- 1/2 cup mint leaves
- Some honey to sweeten the infusion
Add all the ingredients to the pitcher, allow to infuse overnight, and drink regularly throughout the day to help boost your weight-loss program.
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