Veggie Blog

Overcoming plateaus on the Atkins diet

If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first need to make sure that you have actually reached a plateau point.

A plateau means that you have gone a long period of time without losing weight or inches. It is important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.

If you are exercising while on the Atkins diet, you may be replacing fat with muscle, which is denser. You may actually see a “no loss” effect because you are building muscle while losing fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it is important to have a full set of measurements to refer to. It is normal to go through periods where your body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.

There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your results is the best way to get an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.

Stalls may appear more frequently if you are 5 to 10 pounds away from your goal weight. As you get closer to your goal, your body has less fat to lose and your weight loss naturally slows down. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and it’s time to start maintaining your weight loss rather than trying to lose more.

There are some other possible causes of stalls and plateaus on the road to weight loss. If you have gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they are not the culprits in your plateau.

Check your water intake. When you are dehydrated, your body will retain water and that can cause a plateau. Drinking enough water also helps your kidneys clear the ketones your body produces on a low-carbohydrate diet.

Undereating can also be a cause of weight loss plateaus. Make sure not to let yourself get too hungry, and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Try not to go too long without eating something (except overnight of course). Also, eat freely from the acceptable foods. Do not try to count calories or restrict your calorie intake. Eating far too little can slow your metabolism somewhat and make the diet much harder to stick to.

Increasing your activity level can help get you through a plateau as well. As your muscles become used to working out at a certain level, you will have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.

Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

The old version of this post gave ten guidelines for choosing a fitness club, but the sentences were so garbled that many were hard to follow. The ten questions are still good ones, so I have rewritten them clearly, grouped them and added current consumer advice on contracts. A club should motivate you, not frustrate you, so start by deciding what you want from it and what your priorities are.

Where is it, and when is it open?

The old post says that location is the most important thing, because if the club is far from home you will have one more excuse not to go. That is hard to argue with. Check how long the trip takes at the times you would actually go, and whether the club is open then. Ask for the schedule of classes too, and check that the ones you want are offered at times you can attend.

Are the staff qualified and friendly?

The old post says the instructor should have the patience to work with you, be a professional who can train you safely and know what to do if you have physical limitations. Ask what qualifications the trainers hold, whether they ask about your health and goals, and whether the staff are helpful and friendly. Some facilities also offer a dietitian or physical therapist, which can be useful to you, so ask which services are included.

What programs, classes and equipment does it offer?

Find out which programs interest you, whether there are classes you would enjoy, and ask for a trial class or a free pass. Check that there is enough equipment for all members at busy times, so you do not spend your time waiting for a turn. The old post also advises looking at whether machines and weights are in good working order, since lots of “out of order” signs are a warning, whether modern equipment is available and whether the floors are cleaned regularly. Also see how well lit the building and the parking area are. Our guide to group fitness classes and how to choose will help you decide which kinds of class suit you.

Who are the other members?

The club is also a social place. The old post suggests dropping by to meet members before you enroll, because they may become your workout buddies. Visit at the time you would normally train and ask members what they like and dislike. Search online for reviews too, and compare several sources, because a single review can be unfair either way.

What will it really cost?

Ask for the full membership price and what it covers, as the old post says. The old post warns that some clubs have hidden charges and extra fees for some services, so ask about joining and annual fees, check for promotions or discounts, and find out how long the club has been open and how often it raises its rates. The Federal Trade Commission’s advice on free trials, auto-renewals and subscriptions applies to many gym memberships: read the terms, find out exactly how and when you can cancel, put key dates in your calendar and check your card statements. If a company keeps charging you after you cancel, the FTC advises disputing the charge with your card issuer. Keep a copy of your contract and receipts, and make sure that anything the salesperson promised is written into it.

How does it compare with other clubs?

The old post says not to settle on the first one you visit. Tour at least two or three, make a short comparison list and narrow it down to the places that meet your priorities. The New York State Attorney General’s office gives similar advice on health clubs and gyms: do not give in to high-pressure sales tactics, tell the representative that you need time to think and ask for free passes to find out whether the club is right for you. State laws on gym contracts differ, so check the rules where you live.

What if a club is not for you?

Choosing a club is a bit like shopping for a shirt, as the old post says: take your time and do not be rushed. If the club does not feel right, consider working out at home; our post on buying home fitness equipment explains what to check first. Once you have joined, make the most of it, and read preventing sports injuries for habits that keep you training.

Lotions vs. skin care creams

There is no shortage of creams and lotions on the market. Name a skin problem and you will find hundreds of products for it. Because of ongoing research and ever increasing demand, the number of skin care products keeps growing. Lotions and creams are the most popular forms, and there always seems to be a debate about which is better.

Creams and lotions in daily use

There is no definite answer. It seems more a matter of personal choice. However, greasy creams are clearly less popular than non-greasy (or less greasy) ones. Since creams are easy to apply, they tend to be preferred for products that are not removed straight after application, so creams are more popular as moisturizers than as cleansers or toners. For toners, lotions are preferred. Some creams also act as toners, but toners are generally sold in liquid form. For cleansing, lotions and creams are about equally popular, although the tilt is towards lotions.

Creams are known to be very effective at keeping skin moist, and this is why moisturizers are the most familiar kind of cream. For the same reason, many people associate creams with dry and sensitive skin. That is true to a certain extent, but creams are not only for dry skin: some are made for oily skin as well, such as sulphur creams and vitamin A creams, which are used for oily or acne-prone skin.

Which one for which job

Creams are also used for products that treat skin disorders, especially those that need the product on a small, localized area. This is again because creams are easier to apply to the affected spot without waste. However, when the skin needs to be washed with a medicated product, a lotion is the better choice. Manufacturers generally know this, which makes it easier for you to choose between a lotion and a cream.

Eye creams and anti-ageing creams are examples where the cream is usually preferred over its lotion counterpart.

Whichever you prefer, cream or lotion, knowing how to use it properly is more important than anything else.

Natural weight loss: eat right, keep moving

Eat right, keep moving.

You have probably read everything you need to know about how to avoid becoming overweight. The advice is simple to follow, but it is not easy for many people: around four in ten adults in the United States now have obesity, according to the CDC.

Of course, once we are overweight, we usually want to lose weight for a number of reasons, some to do with health, others with looks.

It is never too late to start. But the truth is that it is much easier to prevent putting on pounds than to try to lose them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take steps to stop it.

Health experts say that most people who lose weight tend to regain it. They go back to their old eating habits, even after they have learned to enjoy healthier eating, and they return to sedentary ways, even though they enjoy exercising.

But despite the forces that promote weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts argue that the case against excess weight is more than cosmetic. They say it takes a heavy toll on people’s physical health.

The way to losing weight naturally

The nuts and bolts of eating right and maintaining a healthy weight are not all that complicated. Most people already know pretty well what is best, so natural weight loss is mostly a matter of putting that knowledge into practice.

A sensible way to lose weight is to stick to a diet that is rich in complex carbohydrates such as whole grains, beans and vegetables, high in fiber, moderate in protein, and low in saturated fat and added sugar.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not pile on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a serving of beans, lentils or lean meat. Fat is the gravy you should not pour over it.

Health experts also point out that dietary fat is a very concentrated source of calories. In addition, when you eat excess calories from fat, your body stores them as body fat more efficiently than excess calories from other sources.

On the other hand, it helps to avoid the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the big delusions of the 1990s was that no fat meant non-fattening. The truth is that you often get just as many calories from the no-fat version, even if the calories are not coming from fat.

The label fat-free can become a trap if you start to think you can eat larger portions of foods that are advertised that way.

What is more, it is a good idea to answer hunger with healthy snacks. Some experts suggest spacing meals and snacks through the day, for example a nutritious snack between lunch and dinner, if that helps you avoid getting too hungry.

When you feel the urge to snack, a healthy choice such as a slice of whole-grain toast is a better alternative. Skipping meals and then snacking on whatever is at hand usually makes it harder to control your eating habits and your weight.

Remember, if you wish to lose weight naturally, you have to keep track of everything you eat and everything you do. Natural weight loss means that you do not have to use special gadgets or aids just to lose weight.

Losing weight naturally is a journey, not a fad. It takes a lot of determination and self-control to reach and keep a healthy weight.

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Herbalife weight loss products: what to know before you try them

Genetics plays a real role in obesity, but your habits matter a great deal too. Your genes can make you more likely to gain weight, but they do not decide your weight on their own.

For most of us, genes set a range for our weight, and our food choices and activity decide where we end up within it.

Nonetheless, most of us tend to put on weight as we age. And if there is one thing we cannot prevent, it is aging. But we can avoid eating more and exercising less as we get older. Above all, you need strategies for controlling what you eat, strategies that work.

Some people turn to weight loss products. These include products sold as diet pills, but also products described as herbal or nutritional. One well-known brand is Herbalife.

What Herbalife products are

Herbalife’s best-known weight loss products are meal replacement shakes, along with teas and supplements. They are not a breakthrough in herbal medicine; the shakes are mainly protein powders with added vitamins and minerals.

Popular products include the Herbalife Formula 1 shakes in flavours such as strawberry, tropical fruit and vanilla.

Users often say that the shakes taste good and are easy to use. Prices vary, and over months the cost can add up compared with ordinary healthy food.

The claims, checked

Here is a look at the advantages that are often claimed for these products.

1. Claim: you lose inches as well as pounds, and the products tone and shape the body and stop fat from coming back. No product tones the body; only exercise builds muscle. And like any diet, weight lost with shakes often returns when people go back to their old eating habits.

2. Claim: the products help you lose weight and give your cells the nutrients they need every day. A shake can replace a meal with fewer calories while providing vitamins and minerals, but it does not give everything a varied diet does, such as plenty of fibre.

3. Claim: the products taste good, which is why so many people are satisfied. Taste is a matter of preference and says nothing about whether a product works.

4. Claim: you can eat more of the foods you love without worrying about gaining weight. This is not true. You still need to eat fewer calories than you burn to lose weight, unlike what is promised for some diet pills or weight loss patches.

5. Claim: the products help you cut calories, so losing weight works better. This is the part that holds up: studies show that meal replacements can help people lose weight when they are used as part of a calorie-controlled diet.

Some products are also said to curb your appetite while you lose weight. Protein and fibre can help you feel full, but there is no magic effect. Be aware too that case reports have linked some Herbalife products to liver problems, so talk to your doctor before trying them, especially if you have a health condition, take medicine, or are pregnant or breastfeeding.

The bottom line is that preventing weight gain means eating fewer calories when you are not active enough to burn them off. If you want to try these products, use them as one part of a balanced diet and an active lifestyle, which is the real key to losing weight and keeping it off.

In the end, healthy habits are what will help you reach the weight you want.

Herbalife Weight Loss Product: How to Weigh in With Lower Fat