6 Simple Ways to Lose Belly Fat, Based on Science

Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health.

Conversely, many normal weight people have the metabolic problems associated with obesity .

That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).

It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues.

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

1. Don’t eat sugar and avoid sugar-sweetened drinks

Added sugar is very unhealthy.

Studies show that it has uniquely harmful effects on metabolic health.

Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount.

When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.

Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems .

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories .

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving .

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.

2. Eating more protein is a great long-term strategy to reduce belly fat

Protein is the most important macronutrient when it comes to losing weight .

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.

If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.

Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts .

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat .

Another study in Denmark showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years.

This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly .

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut carbs from your diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight .

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets .

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver .

What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example .

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat foods rich in fiber, especially viscous fiber

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true, but it’s important to keep in mind that not all fiber is created equal.

It seems to be mostly the soluble and viscous fibers that have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut .

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite .

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months .

In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin .

What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies .

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Exercise is very effective at reducing belly fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.

However, keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity .

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies .

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance .

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity .

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track your foods and figure out exactly what and how much you are eating

What you eat is important. Pretty much everyone knows this.

However, surprisingly, most people actually don’t have a clue what they are really eating.

People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.

Then I know exactly where to make adjustments in order to get closer to my goals.

How to Lose Weight

How to Lose Weight 

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.

Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day .

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet .

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly .

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all .

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones .

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.

There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

10 Weight Loss Tips to Make Things Easier (and Faster)

Here are 10 more tips to lose weight even faster:

1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help .
6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% .
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones .
9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important .

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

How Fast You Will Lose (and Other Benefits)

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go way down on low-carb diets .
• Triglycerides tend to go down.
• Small, dense LDL (the bad) Cholesterol goes down .
• HDL (the good) cholesterol goes up.
• Blood pressure improves significantly.
• To top it all off, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don’t Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet.

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

Hair Loss Treatment 2016: Breakthrough Drug Restores More Than 90% Of Lost Hair In Most Patients

Columbia University Medical Center (CUMC) researchers published the results of a promising pilot trial in the Journal of Clinical Investigation/Insight this September. Twelve patients with moderate to severe baldness caused by alopecia areata (AA), an autoimmune disorder where the person’s own cells attack their hair follicles, were given the JAK inhibitor ruxolitinib. As with earlier animal and small human studies, the drug proved to be almost miraculous in its hair-raising powers. Seventy-five percent of patients gained more than 90 percent of their lost hair back during the 3 to 6 months of treatment with the drug.  

“Although our study was small, it provides crucial evidence that JAK inhibitors may constitute the first effective treatment for people with alopecia areata,” said the study's lead author Dr. Julian Mackay-Wiggan, an associate professor and director of the clinical research unit in dermatology at CUMC as well as a dermatologist at New York-Presbyterian/Columbia, in a statement. “This is encouraging news for patients who are coping with the physical and emotional effects of this disfiguring autoimmune disease.”

Encouraging as the results are, there are several substantial caveats to make clear. For one, the “cure” was often temporary. Once people went off the drug, a third began to lose hair again, though not to the same degree as before. In a related study of another JAK inhibitor, tofacitinib, also published in the  Journal of Clinical Investigation/Insight this month, the drug was less successful both during and after the trial. Out of 66 subjects with various degrees of AA, including some who lost all hair along their bodies, 32 percent experienced 50 percent or greater improvement from the disease during treatment. But after 8.5 weeks off the drug, everyone had begun to lose some hair.

“Our findings suggest that initial treatment induces a high rate of disease remissions in patients with moderate to severe alopecia areata but maintenance therapy may be needed,” Mackay-Wiggan said.

And while both drugs were tolerated safely by patients with no severe side-effects, they did come with some milder ones. Namely, they weakened the immune system and made people more likely to become sick.  

Unfortunately, the biggest sticking point to these treatments is that they may not do anything for the majority of hair loss sufferers. As mentioned earlier, AA is an autoimmune disorder, which means the mechanism that causes baldness happens in these people is different than what causes the most common kind of baldness — androgenic alopecia, or male and female pattern baldness. Despite the risk of hair loss post-treatment, though, it would certainly be a great boon to the approximately four million people in America currently suffering from AA.

Along with finding ways to identify early on who will or won’t respond to the treatment, Mackay-Wiggan and her colleagues do plan to test out JAX inhibitors against androgenic alopecia as well as other hair loss conditions in the near future.

“We expect JAK inhibitors to have widespread utility across many forms of hair loss based on their mechanism of action in both the hair follicle and immune cells,” said co-author Dr .Angela M. Christiano, a professor of genetics and development and dermatology at Columbia.

A relatively new class of drugs, JAK inhibitors have already been approved to treat bone marrow cancers and rheumatoid arthritis. Time will tell if they may also someday lead to the end of hair loss.

Source: Mackay-Wiggan J, Jabbari A, Nguyen N, et al. Oral ruxolitinib induces hair regrowth in patients with moderate-to-severe alopecia areata. Journal of Clinical Investigation/Insight. 2016.

The Health Benefits Of Potassium, And How To Include More Of The Mineral In Your Diet

An apple a day keeps the doctor away, the saying goes, but what's in an apple that helps us maintain health? According to Bembu, apples provide 107 milligrams of potassium, which helps us reach the 4,700 milligrams recommended per day, reported WebMD.

Although potassium is the third most abundant mineral in the body, many of us aren't consuming enough, especially when you consider potassium's wealth of health benefits, including: decreased risk for stroke; improved bone health and brain function; increased metabolism; and growth of muscle tissue, according to Organic Facts. The following list of foods packed with potassium will help you incorporate more of this important mineral into your diet.  

BANANAS

One of the most commonly known sources of potassium is bananas. They contain over 400 milligrams of potassium and provide a good source of fiber and the vitamins B6 and C, according to Everyday Health.

AVOCADOS

Containing 975 milligrams of potassium, avocados are one of the richest sources of potassium out there, according to Everyday Health.

POTATOES

A baked potato, with 941 milligrams of potassium, has more potassium than a medium baked sweet potato, which has 542 milligrams reported the Huffington Post.

YOGURT

When made with whole milk, yogurt contains 420 milligrams of potassium. Plain low-fat yogurt has slightly less potassium with 380 milligrams, and Greek yogurt contains 250 milligrams, according to Healthy Eating.

SALMON

Depending on the type, the amount of potassium found in a three-ounce serving of salmon can range from 292 milligrams from canned salmon to 534 milligrams in Atlantic salmon. Meanwhile, Atlantic-farmed salmon contains 326 milligrams of potassium in a three-ounce serving, according to Healthy Eating.

MILK

The amount of potassium in milk varies depending on the milk's fat content. If there is more fat, less potassium is present. Eight ounces of whole milk contain 320 milligrams of potassium while 2 percent milk contains 340 milligrams. Skim and nonfat milk both have 380 milligrams of potassium, according to Healthy Eating.

Read more: High Potassium Diet Can Save The Heart And Kidneys Of Diabetics Everywhere

Urinating Difficulty : one of prostate enlargement symptom

Urinating Difficulty : one of prostate enlargement symptom

 

More than 45 million of men around the world expected will have prostate enlargement problem, known as Benign Prostatic Hyperplasi or BPH by 2020. However Benign Prostatic Hyperplasi is nothing to do with prostate cancer. It's only refers to the increase in size of the prostate and squeeze the uretha.

What is Benign Prostatic Hyperplasi (BPH) ?

Benign prostatic hyperplasia (BPH) also known as benign prostatic hypertrophy (technically a misnomer), benign enlargement of the prostate (BEP), and adenofibromyomatous hyperplasia, refers to the increase in size of the prostate in middle-age and elderly men.

The original size of prostate is only as big as walnut, sits under bladder and in front of rectum. If prostate getting bigger, it will narrow and stop the urine flows.


Benign Prostatic Hyperplasi symtoms :

• difficulty to urinate
• frequent of urinating
• don't feel release of urinate

Complication Benign Prostatic Hyperplasi:

• Erektil Disfunction (ED)
• Ejaculation disfunction (EJD) -
• Those will effect sexual relation, depression and lose self confident.
• Hydroureter dan hydronephrosis
• Urethra infections
• Stone

Without proper prostate treatments, the problem will become worse and the kidneys will get effected as well. Based on statistic, 1 out of 10 men (age 70 above), are expose to the risk, while it is 1 out of 3 for men of 80 above!


Prostate treatments for Benign Prostatic Hyperplasi

Apha blockers method used to relaxing the small muscles component in the prostate and uretha,
which helps for smoother during urinate. However, this method is limited as for some patient,
threre are complication with high blood pressure and dizzy.

Now, there is new treatment method using Harnal Ocas (tamsulosin hydrochloride), a pill in 400mg with controlled absorbence. tamsulosin hydrochloride will reduce the BPH with more effective. This is because of selective prosess to prostate receptor which minimize the side effects of dizzy, fast heart beat, and fainted which normally happen to Alpha Blockers medicine.

How to treat BHP?

• Medical:

• Alpha Blockers
• 5 Alpha Reductase Inhibitor
• Teraphy combination
• Alternative theraphy

• Operation:

• TURP
• Laser Prostatectomy (but majority treated with pills).

Reference : Berita Harian

Breastfeeding help you lose weight.

QUESTION


Dr, what is the best way to lose weight. I also want to ask, is it true the weight will decrease when breast-feeding and increase after stopping breastfeeding?



Answer

Weight problems are very sensitive for women. I know a lot of women out there tried various slimming products and  willing to spend a lot of money for this problem.

It would be natural, as a woman and wife, we all hope to be able to maintain an attractive body shape to pleased her husband.

Once you give birth, it is not easy to lose weight. Furthermore, when fully breastfeeding completely, we can not take medication arbitrary but will affect milk production or harm the baby.

The patience to lose weight for breast-feeding mom is not an impossible thing, but it requires patience and commitment. This is because, the process of losing weight while breast-feeding should be done slowly to avoid any complications to the milk given to the baby.

Basically, breast-feeding does not make weight gain. Even according to the study, mothers who breastfeed lose weight more easily than mothers who do not breastfeed because breastfeeding uses between 200 to 500 calories per day. However keep in mind, we still have to keep eating.

There are a few guidelines that may be helpful for mothers who want to lose weight. Most of all mothers need to drink enough water. Enough water to launch the body's systems, including maintaining our metabolism at the proper rate. Preferably just drink water half an hour after eating. Mothers are advised to eat when the stomach is hungry. They will also have to remember the Prophet words, "Eat when hungry, stop before you full". The best of all is to eat four to six times a day with small quantities. Prefer breakfast. Breakfast has to be taken within an hour after waking up.

Food eaten must be chewed slowly. Best even if the food is chewed 44 times to reduce the burden of digestion. In addition, the brain will receive satiety signals at the right time. If you eat very fast, the brain does not have time to give the signal that we're over-full. Reduce the conversation while eating to avoid over-eat.

Foods consumed should be balanced. Studies show that many people are overweight due to inadequate nutrition. Lack of protein will cause the body can not produce enzymes (enzymes made up of amino acids) that is sufficient to digest food. In addition, the lack of protein usually have a very high appetite. Protein usually makes us feel satiated in the longer term. Vitamin B6 is an important nutrient in fat metabolism. If less, fat can not be burned and accumulate excessively.

For conclusion, the food consumed should be balanced. Cut down on sugar and junk food. Sugar provides calories with no nutritional value. Sugar also increases the potential of diabetes mellitus when intake is not controlled. While junk food contains high salt, caused uncontrolled appetite and associated with the risk of hypertension (high blood pressure).

Do more physical activity. I'm sure the mothers do not have a problem to increase physical activity. Although not able to spend the time to the gym or aerobics, mom are always busy with daily tasks. Physical activity at least 15 minutes, twice a week is highly recommended.

However, for those not able to make time for exercise, it is better to take an alternative such as using the road farther to get to a place by walking, walking while swinging hand, doing housework, leisure activities with their children, and climb stairs instead of the elevator .

You also must always think positive and be patient because this weight reduction is only about two kg in a month. Continue with breastfeeding because there are many more benefits that you will get.

reference