The Difference Between Fat Loss and Weight Loss

It is understood that when most of say we  want to ‘lose weight,”  we’re really referring to eliminating fat.

The fact the matter is that weight loss and fat loss are really very different things.

As personal trainer Max Weber points out in a recent Instagram post, they should probably be saying they want to “lose fat” instead. Because “weight loss” and “fat loss” are entirely different things.

“When we think about losing weight, we often focus on the number on the scale,” Max wrote.

“And while this number is a good benchmark for progress, it’s VERY imperfect. The reason for this is because the number on the scale (our weight) fluctuates ALL the time. Daily, hourly and even by the minute. This means that if you’re only monitoring your ‘weight’, you’re likely not seeing the full picture,” he continued.

As Max explained, fat loss progress is far more “linear” than weight loss progress, with a far more steady development as opposed to a constantly fluctuating one. Putting it into context, Max notes that “our body fat percentage or lean mass does not fluctuate in the instance where we drink a glass of water, or eat a big meal and then step on the scale — only our bodyweight does this.”

So for example, if you weigh yourself at the beginning of the day and then again at the end of the day, there can be several pounds in difference. But this doesn’t mean you’ve actively put on all that weight in fat throughout the day. It’s water weight which causes your body weight to fluctuate so intermittently.

Max’s point is an important one when putting into perspective your expectations of yourself; it’s a reminder not just to go by the number on the scale, which can often leave you feeling deflated. “It’s awesome to track your bodyweight, but that’s not the full picture,” he wrote.

Instead, the PT recommends monitoring your body fat progress (if losing fat is one of your goals) instead as a means of monitoring your progression. Other things Max suggests paying attention to when it comes to assessing your progress include

* Measurements
* Progress pics
* How you look/feel
* Performance/energy
* Confidence
* How clothes fit

“Bottom line is this; as you make progress on your bodyweight and body fat and body composition goals, don’t rely on one variable as progress! Focus on multiple variables, because things like bodyweight are fluctuating all the time,” Max wrote

So the next time you step on the scales and see that you’re a pound heavier than you were last week, consider all the varying factors that could have played into this body weight figure, and don’t be so hard on yourself.

Check out Max’s post:

https://www.instagram.com/p/Bkvxam6D0R4/?utm_source=ig_embed&utm_campaign=embed_loading_state_control

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Exercise for health: How much is too much?
www.medicalnewstoday.com
Many studies suggest that exercising can help people deal with mental health issues and boost well-being. A new observational study — the largest of its kind to date — confirms this, but it also extends a caution: too much exercise may negatively affect mental health.

New research finds that you can get too much exercise and explains how much physical activity will actually benefit your mental health.

Recently, researchers from Yale University in New Haven, CT, have analyzed the data of 1.2 million people all across the United States to gain a better understanding of how exercise affects a person’s mental health, and which types of excercise are best for a mood boost.

More importantly, they also asked how much exercise is too much.

The researchers found that different kinds of team-oriented sports, cycling, and aerobic exercise are the most beneficial to mental health. They report this finding, and others, in a paper now published in The Lancet Psychiatry.

“Depression is the leading cause of disability worldwide, and there is an urgent need to find ways to improve mental health through population health campaigns,” notes study author Dr. Adam Chekroud.

“Exercise,” he adds, “is associated with a lower mental health burden across people no matter their age, race, gender, household income, and education level.”

Excitingly, the specifics of the regime, like the type, duration, and frequency, played an important role in this association. We are now using this to try and personalize exercise recommendations, and match people with a specific exercise regime that helps improve their mental health.”

Dr. Adam Chekroud

Almost any kind of exercise can help

The study participants were recruited from across the U.S. and had all participated the Behavioural Risk Factor Surveillance System survey in 2011, 2013, and 2015.

For their analysis, the researchers used not only demographic information, but also data about the participants’ mental and physical health, as well as their health-related behaviors. The only specific mental health disorder that the researchers took into account, however, was depression.

As for the types of exercise included in the study, the researchers looked at many different kinds of activities, including performing childcare, doing housework, cycling, going to the gym, and running.

The volunteers provided estimates of how often they had faced poor mental health during the past 30 days. They also reported how often they had exercised over the same period, and for how long.

Dr. Chekroud and team adjusted the results of their analysis for any potentially impacting factors, including the study participants’ age, race, and biological sex, as well as their marital status, income, education level, and body mass index (BMI).

On average, the participants reported experiencing 3.4 days of poor mental health per month. However, compared with people who did not engage in any type of exercise, those who did exercise had 1.5 fewer days of poor mental health per month.

Moreover, the difference was even more obvious when it came to people with a previous diagnosis of depression, as those who exercised had 3.75 fewer bad days per month than their non-exercising peers.

Any and all types of exercise seemed to help manage mental health issues. However, the ones that appeared to be more useful were team sports, cycling, aerobic exercise, and gym-based exercise.

Nevertheless, even activities that may not usually be thought of as “exercise,” such as doing chores around the house, were linked with better mental health.

How much exercise is best?

The scientists also found that the association between better mental health and exercise — which amounts to a 43.2 percent reduction in instances of poor mental health — was greater than the association between it and other modifiable factors.

People with a college education experienced a 17.8 percent reduction in bad mental health days compared with those with no college education; those with a healthy-range BMI experienced a 4 percent reduction compared with people with obesity; and people with higher earnings saw a 17 percent reduction of poor mental health days compared with participants with low-salary ranges.

Dr. Chekroud and colleages found that an important factor for mental health was how often people exercise, and for how long. Also, the researchers noted, there really is such a thing as too much exercise.

Of the cohort whose data they analyzed, the team saw that those who exercised two to three times per week tended to have better mental health than both those exercised more infrequently and than those who exercised more often.

The researchers found that the participants who benefited most in terms of mental health were those who exercised for 30–60 minutes three to five times per week.

People who were physically active for over 90 minutes every day also saw some improvement in their mental health. However, participants who exercised for over 3 hours actually had worse mental health than those who did not exercise at all.

“Previously, people have believed that the more exercise you do, the better your mental health, but our study suggests that this is not the case,” says Dr. Chekroud.

However, “Doing exercise more than 23 times a month, or exercising for longer than 90 minute sessions is associated with worse mental health,” he adds.

This, the researchers believe, may be because people who exercise for many hours at a time and who do so frequently may be exhibiting obsessive behaviors associated with poor psychological and emotional outcomes.

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Why Red Tea is Better than Green Tea

Green tea weight loss has long been the allure of the prized green leaf, along with various health benefits. The evidence is irrefutable. But are we overlooking something better?

It is true that green tea contains powerful antioxidants. These components contribute to minimizing health risks such as cancer and cardiovascular disease.

As a Weight Loss observer, it has been my primary goal to share practical tips and tricks for those pursuing optimal health. In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos. Rooibos, also known as red tea, is equally high in antioxidants, however sourced from different substances to that of green tea.

According to the “Encyclopedia of Natural Medicine,” green tea contains epigallocatechin, a form of antioxidants. Red tea, on the other hand, does not contain epigallocatechin, but contains super oxide dismutase, another form of antioxidants. Therefore, both teas have antioxidant properties but derive these properties from different substances. Tannin is an astringent in both green and red teas. Green tea has a higher tannin content than red tea. This higher tannin content gives green tea a more bitter taste than red tea.

Green tea comes from the mature tea leaves of the Camellia sinensis plant. Green tea is unoxidized and unwilted. Green tea has many health benefits that have been confirmed through scientific study. According to Harvard Health Publications, green tea offers antioxidant benefits, reduced risk of hypertension and reduced risk of certain types of cancers including colon, breast, skin and lung.

Green tea does contain caffeine. The exact amount of caffeine in green tea will depend on the specific variety you drink. According to MayoClinic.com, Stash Premium Green tea contains 26 mg of caffeine per 6-oz. serving. This is a relatively low amount of caffeine compared to black tea, which averages 40 to 120 mg of caffeine per 8-oz. serving, and coffee, which contains 95 to 200 mg per 8-oz. serving. Red tea does not contain any caffeine.

Red tea comes from a a shrub that is a member of the legume family and is indigenous to the Cedarberg Mountains in South Africa. According to the “Encyclopedia of Natural Medicine,” red tea is not as bitter as green tea. Red tea also offers many of the same health benefits associated with green tea, including antioxidant and cancer fighting properties.

The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, stress, and inhibit metabolic disorders. After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential.

In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain.  I recently started the Red Tea Detox.

A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements. Rooibos means red bush. The plant is readily available, with leaves that turn red upon The Red Tea Detox Article 02 fermentation.

TRY OUT RED TEA WITH A COUPON! CLICK HERE.

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The Many Benefits of Drinking Tea

No matter what the season, tea can be a tasty beverage since it can be served iced or hot.

But its benefits go far beyond refreshment. There is plenty of research showing that drinking tea can actually improve your health

At the very least, it’s a flavorful way of getting enough fluid into your body each day. On top of that, studies have shown teas can help protect your teeth and your heart, as well as possibly even helping to stave off cancer.

Which type of tea you drink can make a difference. All non-herbal teas are made from the leaves of the Camellia sinensis plant. The amount of time the leaves are processed determines whether you end up with a green, black or oolong tea.

The green teas are the least processed and tend to have the highest amounts of polyphenols, and the only type that contain the polyphenol, catechin, which is why many studies have been done using only green teas. Certain herbal teas are known for their medicinal values, including soothing the digestive system. Red Tea  has also been shown to contain catechins.

Here are the top 10 health benefits of tea :

1. Tea contains antioxidants

Antioxidants work to prevent the body’s version of rust and thus help to keep us young and protect us from damage from pollution. Load up on antioxidants with a white tea, which is less processed than black or green tea so it retains more beneficial antioxidants.

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2. Tea has less caffeine than coffee

Herbal blends have no caffeine, while traditional teas have less than 50 percent of what typically is found in coffee. That means you can consume it without those pesky effects on your nervous system, says Leslie Bonci, nutritionist and owner of Active Eating Advice. If you’re trying to switch from coffee to tea, try a chicory root tea like Teeccino, which has a mouth feel and flavor similar to coffee. Chicory root is also known to help reduce stress and is a prebiotic so may be helpful to your gut. Bonus: this tea will give you a kick of energy without the caffeine.

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3. Tea may reduce your risk of heart attack and stroke

“There’s a lot of literature out there on tea and heart health,” said Anna Ardine, clinical nutrition manager at Magee-Womens Hospital of the University of Pittsburgh Medical Center. “This is a health effect for which there is the strongest evidence.”

In fact, a study published earlier this year that combined data from a host of earlier reports found a nearly 20 percent reduction in the risk of heart attack and a 35 percent reduced risk of stroke among those who drank one to three cups of green tea a day. Those who drank four or more cups of green tea daily had a 32 percent reduction in the risk of having a heart attack and lower levels of LDL cholesterol. Four cups of green tea may keep you running to the bathroom, but you can get the same benefit from drinking one cup of matcha tea, which is made from ground green tea leaves and is said to be the nutritional equivalent of 10 cups of regular green tea.

4. Tea has been shown to help with weight loss

Research on this isn’t as strong, Ardine said, adding that studies that have shown an effect have depended on consumption of large amounts of tea, often in pill form and with Green Tea and Red Tea only.

5. Tea may help protect your bones

Data from recent animal studies has shown that green tea may prevent bone loss. Moringa, a plant that’s native to South Asia, has been known for its medicinal properties and is now quickly becoming a mainstream superfood. With more calcium than milk, as well as iron, vitamin A and K, moringa tea is a great addition to help keep those bones strong.

6. Tea may keep your smile bright

“Japanese researchers have found that tea can decrease tooth loss,” Ardine said. “It changes the pH in your mouth when you drink it and that may be what prevents cavities.” Beyond that, tea, unlike many other beverages does not appear to erode tooth enamel, Bonci said.

7. Tea may boost your immune system

Studies have shown tea can tune up immune cells so they reach their targets quicker. Holy basil or tulsi tea has been used by Ayurvedic practitioners for centuries to help keep the immune system strong after injuries or illnesses thanks to its antibacterial, anti-fungal and anti-inflammatory properties.

8. Tea may help battle cancer

Studies on this are currently mixed, which means more research is needed, Bonci says. But, in the meantime, “if you’ve got a strong family history of cancer and you want to do anything you can, you might increase your tea consumption,” she added.

9. Herbal tea may soothe the digestive system

“Herbal teas, in particular chamomile, can be good for people with irritable bowel syndrome because it is an antispasmodic,” Bonci said. “And ginger teas can calm nausea.” Get a dose of both with a ginger chamomile tea.

10. Tea is calorie free

“It’s a great no-calorie alternative to water,” Bonci said. “It provides so many options for flavor and versatility. You can have it hot or cold. And you don’t have to put anything in it, though you might want to add a cinnamon stick or some ginger. That means you’re able to hydrate with something other than water alone.”

Get yourself a cannister of Teabloom’s fruit and green tea variety packs and you’ll never get bored — or miss the sugar. With all-natural flavors like pineapple, acai berry, strawberry and litchi, you can easily keep your palate pleased.

 

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Thank you for joining me.

For everyone who us ever struggled with waitThere comes a point in timeThat you feel enough is enough and you really need to do something to address the weight issue. It doesn’t really help that there’re so many different options on the market to choose from as a means to reducing weight. What matters primarily Is one’s health overall. Many people suffer fromThe precursors to serious diseases created by their weight issue.

You’ll notice that the title of this blog is “fat loss 2day” not “weight loss 2day.”  What irks me the most about how I appear is the level of fat on my body – not my overall weight.  I am muscular s so therefore I’m a little heavier, but it’s really the fact that bothers me the most.

No matter where you are in your journey along the path toward a more healthy and fit you, I would like to learn about your experience. My intention with the site is to share with others what has worked – and what has not worked – and ultimately to focus in on the most effective means for weight-loss and overall health.

I sincerely welcome your thoughts and ideas about how you have particularly lost weight and how you have perhaps kept it off.

 

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