Why Women Struggle to Lose Weight + 9 Weight Loss Tips – Dr. Axe – Telegraph

Kissairis Munoz January 14, 2018 March 15, 2018

There’s a phenomenon I’ve see happen again and again. A husband and wife realize they’ve been enjoying their after-dinner snacks a bit too much and are seeing the numbers on the scale rise. They decide to embark on a healthy diet to shed those excess pounds and, ideally, lose weight fast. Two months later, the husband’s shed serious pounds and is looking trim, while the wife struggles to get the scale to budge, even after a diet full of kale salads and grilled chicken breast.

Sound familiar? The truth is that while losing weight is tough for anyone, there are several factors that can make it extra challenging for women. In fact, American women recently hit a milestone — and not a good one.

A 2016 study published in the journal JAMA found that between 2013 and 2014, obesity among men was 35 percent and 40 percent among women. More interesting, however, was that between 2005 and 2014, while men’s rates of obesity essentially plateaued, the number of women who were very obese steadily increased. (1)

While obesity can take a toll on your self-esteem and confidence, it isn’t just about the way you look. In fact, that should be the least of your worries. Obesity contributes to premature aging and death by increasing the risk for developing life-threatening diseases such as diabetes, heart disease and cancer.

Not obese but carrying around a few extra pounds than is recommended? You could be cutting your lifespan short. One 2017 study found that folks with a history of being overweight, not obese, had a 6 percent increased risk of dying from any cause. (2)

It can be a touchy subject but if you’ve got some extra weight, it’s time to take steps to change that and figure out what the best weight loss tips for women are. After all, reaching a healthy weight is vital for protecting your health, both today and as you age.


Reasons Why Women Struggle to Lose Weight

Like many other overweight and obese people, particularly women, you may have tried time and time again to lose weight with little to no success. You may feel discouraged and wonder what’s the point in even trying? While you’re not alone in these feelings and frustrations, there are some key weight loss tips involved in women’s weight loss you might not know about — and that could make all the difference.

Let’s explore the nine most common reasons why women struggle to lose weight alongside the weight loss tips that hopefully will remove the struggle!

Reason #1: You’re eating the wrong foods.

Take a walk through the supermarket, and you’ll be assaulted with aisle after aisle of low-fat and no-fat foods, “healthy” chips and cookies and juices and sodas galore. You likely already know that if you want to lose weight, cutting out processed foods and sweets is the first and most obvious step. But those healthy-sounding options can be just as bad, too.

When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don’t add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you’d just eaten the full-fat product.

Sugar is another culprit in healthy foods. “Good” foods like yogurt, salad dressings and tomato sauce are often packed with sugar, leading to more cravings, headaches and more. It’s also one of the reasons you’re struggling to lose weight.

How to Know:

Look through your refrigerator and pantry and take stock of what’s in there. If most of your foods are boxed or in bags, it’s time to transition to more whole foods. Read the labels, too. How much sugar is in your favorite jar of pasta sauce? Are those crackers loaded with preservatives?

What to Do:

First, eliminate or seriously cut back on the fake foods. When possible, choose real foods instead. Among weight loss tips, this one is absolutely essential. That means an apple instead of apple juice, orange slices instead of something orange-flavored. If you’re craving something, skip the no-fat version that will likely leave you wanting more, and instead measure out a serving instead so you can enjoy the food without going nuts.

If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.

Reason #2: You’re doing the wrong type of exercise.

If you’re spending hours at the gym but aren’t seeing results, you’re probably doing the wrong type of exercise. Women often focus their exercise efforts on cardio done at a moderate intensity, like jogging. And while that type of exercise is good for your heart, if you’re trying to lose weight, it’s time to kick it up a notch.

Luckily, that doesn’t mean you need to dedicate even more time exercising. In fact, high-intensity interval training (HIIT) workouts can slash the time commitment while boosting results. HIIT workouts last about 20 minutes and combine bursts of super-intense exercise with slower recovery phases. This type of workout has been found to help people lose more fat once the workout is over, even though they burn less calories during the workout (since workouts are shorter) and also build muscle, rather than break it down the way conventional cardio does. (3)

If you shy away from weights at the gym, you’re also thwarting your own weight loss efforts. Women often avoid strength training because of a fear they’ll bulk up. That’s a mistake, because strength training is what gives you those well-defined muscles — you’d have to become a professional bodybuilder to get anywhere near bulking up.

More importantly, though, strength training does wonders for your body. It helps make bones denser, critical because our bones become weaker as we age, increasing the risk of osteoporosis — of the 10 million Americans suffering from the disease, 80 percent are women. (4) Strength training helps build lean muscle tissue, helping you lose more weight all over, including the dreaded belly fat. It also reduces your risk of type 2 diabetes and cardiovascular disease. (5)

How to Know:

This is pretty easy to determine — you know what you’re doing at the gym!

What to Do:

If HIIT workouts and strength training aren’t part of your exercise routine, it’s time to add them in. Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for 30 seconds, slow down and walk for two minutes, then rev it up and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes. If your gym offers Tabata workouts, check those out, too.

For strength training, working with a trainer for a session or two can be helpful to acquaint yourself with dumbbells and the types of exercises you can do, but you don’t even need to use extra weight. One of my favorite weight loss tips for women is to add bodyweight exercises like push-ups and lunges to your workouts; they’re super effective and you can do them anywhere. Pilates and more vigorous yoga classes are a great option, too.

Reason #3: You have a thyroid problem.

Life is all about balance and, when it comes to your body functioning properly, this couldn’t be more true. Our body operates on a delicate balance of chemicals that it must maintain to function properly.

Some of the most important chemicals when it comes to weight and metabolism are the thyroid hormones T3 and T4, aka triiodothyronine and thyroxine.

These hormones can be thrown out of whack by many issues. From a diet with too much or too little iodine, to toxicity from amalgam fillings, to an undiagnosed medical condition, the thyroid can produce too much or too little T4, impacting your metabolism.

How to Know:

If you’re suffering from too much T4, or hyperthyroidism, you might find yourself experiencing these symptoms:

  • Nervousness
  • Insomnia
  • Racing heart
  • Unexplained weight loss
  • High amounts of perspiration
  • Muscle weakness
  • Multiple bowel movements
  • Thin, brittle hair

Hypothyroidism, or too little T4, can produce the following symptoms:

  • Fatigue
  • Dry hair, skin
  • Unexplainable weight gain
  • Constipation
  • Muscle weakness and discomfort

If you’re experiencing one or more of these symptoms, schedule an appointment with your health care practitioner.

The three most commonly used tests to determine if you have a thyroid condition are blood tests, a thyroid scan and the radioactive iodine uptake test. Your doctor can determine which one is best after a review of your specific conditions.

What to Do:

Instead of turning to hormone replacement therapies with the use of pharmaceuticals, natural hormones using animal hormones or, in extreme cases, surgery, first look at any nutritional deficiencies you may have that are contributing to an imbalance, like iodine or toxicity from things like amalgam fillings in your teeth.

Reason #4: You have a hormone imbalance.

It’s not just the thyroid hormones that can impact your metabolism and weight. Cortisol, also known as the stress hormone, can block your attempts to lose weight, too. This “fight or flight” hormone increases your appetite, makes you crave loads of carbs, and keeps fat in the belly region, one of the reasons you can’t lose weight in that area.

How to Know:

While you can get tests to evaluate the cortisol level in your blood, only you can determine your own innate level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress. You might also notice increased anxiety levels, mood swings, trouble sleeping, fatigue (including feeling tired but unable to wind down) and high blood pressure.

Aside from rising stress levels, other causes of a cortisol imbalance can be the use of corticosteroid medications like hydrocortisone, prednisone and anti-inflammatory medications, nutrient deficiencies and hyperthyroidism.

What to Do:

The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.

Reason #5: Your prescription meds are making you fat.

Are you on prescription medications? They could be the reason you can’t lose weight. Certain medications can cause weight gain as a side effect, whether from fluid retention, changing your appetite or an increase in hormones. Among the chief offenders are birth control pills, antidepressants, angiotensin-receptor blockers and steroids.

How to Know:

If you’re on one of these prescription medications and, despite all your best efforts, you’re struggling to lose weight, it might be time to speak with your doctor.

What to Do:

If possible, before starting a prescription medication, jot down your weight and then check in on the scale after two weeks. If you notice weight gain, it’s easier to nip it in the bud early on.

However, if you’re already on medication and think it could be hampering weight loss efforts, speak with your doctor about your options. It may be possible to transition to a more natural option, like a natural form of birth control, coming up with a plan to transition off medication or simply trying an alternative that’s not known to cause weight gain.

Reason #6: You’re not getting enough sleep.

Hitting the snooze button several times in the morning or spending too much time scrolling through your social media feeds while in bed? If you’re skimping on sleeping time, you’re not just yawning through the day, but also hurting your attempts to lose weight.

One review found that people who sleep between 3.5 and 5.5 hours a night consume nearly 385 more calories the next day when compared to those who sleep between 7 and 10 hours. (6) Sleep is critical for our bodies to repair and function properly. When you consistently don’t get enough sleep, not only are you more likely to gain weight, but you’re also at a higher risk for chronic diseases, anxiety, irritability and more.

How to Know:

Take note of what time you’re going to bed, what time you’re waking up and the quality of your sleep. If you’re consistently sleeping for under 7 hours, it’s time to make some changes.

What to Do:

If you’re having trouble getting to bed, these 20 sleep strategies can help. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest. You can also consider natural sleep aids to boost your ability to fall asleep and sleep soundly.

Reason #7: You’re eating your emotions.

After a long day at work, do you unwind with a glass or two of wine? Do you find yourself reaching for a pint of ice cream when you’ve had a stressful day? This emotional eating is likely holding you back from your weight loss goals.

When you’re eating to deal with your emotions, like anxiety, stress or unhappiness, you’re likely not reaching for carrot sticks and blueberries, but carbohydrates, processed foods and even alcohol. Those calories eventually add up and, at the same time, you’re avoiding learning how to deal with difficult emotions and situations. It’s pretty much a lose-lose situation.

How to Know:

Think about the times when you pig out on unhealthy foods. Are you stressed, distracted, bored? You might be emotionally eating.

What to Do:

Practicing mindful eating can be really helpful if you’re an emotional eater. Check in with yourself to see if you’re actually hungry or just avoiding that assignment that’s hanging over your head. If you’re going to eat, sit down and give your food your full attention. No eating out of the bag, either. If you’re going to snack on some chips, but them in a bowl so you can see how much you’re eating. That might help curb your cravings.

Of course, you want to get to the bottom of why you’re not feeling so hot. One study found that practicing relaxation techniques helped obese women who were emotional eaters lose weight over the course of three months, along with helping them reduce depression and anxiety. (7) Engaging in other activities that can help you relax are a better option than emotional eating.

Another study found that when women increased their frequency of workouts, they saw changes in their self-regulation around food, significantly improved their moods and were able to exercise more. (8) Instead of pouring a glass of wine or snacking all night, try hitting a yoga class or going for a long walk instead.

Reason #8: You’re eating too many healthy foods.

Good-for-you foods are delicious, but too much of a good thing is possible. While foods like avocados, nuts and full-fat dairy are great for your health, they’re also pretty high in calories. If you’re eating a lot of these foods, you might be consuming more calories than you realize.

Of course, on high-fat diets like the ketogenic diet, your meals will consist largely of fatty foods. What I’m talking about is following a standard diet that’s also packed with high-fat foods.

How to Know:

If your diet is packed with healthy fats like eggs, avocados, butter and MCT oil and you’re not following a low-carb, high-fat diet, you might be overdoing the fats.

What to Do:

If you’re already enjoying and eating foods high in fat along with protein, you might want to consider going on the keto diet. It’s been proven to be more effective at weight loss than a low-fat diet, and you’ll likely have an easy time transitioning to it. (9) Among my weight loss tips, going keto is the diet that produces the quickest results alongside significant health changes.

Otherwise, there’s no need to eliminate these healthy foods from your diet. Instead, it’s important to be mindful of serving sizes and sticking to one or two of these foods a day. For example, if you added a scoop of almond butter to your morning smoothie, skip the nuts in the afternoon and replace them with something else.

Reason #9: You have a food allergy.

Do you find that you feel constantly bloated, your skin is acting up or your tummy constantly feels “off,” but you’re just not sure why? You could have a food allergy or sensitivity.

About 9.1 million Americans and 5.9 million children suffer from a food allergy. (10) And these figures don’t include people who are sensitive to certain ingredients, are intolerant to foods or don’t realize they have a problem at all, so the real numbers are likely much higher.

If you’re allergic or sensitive to a certain ingredient and continue eating it, you’re likely to struggle with losing weight. The food is triggers inflammation, as your body fights against it. As you continue eating the same food that’s making you ill, the inflammation continues, making you a lot more susceptible to extra pounds and other health issues.

How to Know:

If you have a skin condition that doesn’t seem to improve, digestion issues or a general feeling of “meh,” you might have a food sensitivity or allergy.

What to Do:

An elimination diet is a good way to see if you might have a food allergy. During an elimination, you’ll avoid the top foods that people are allergic to, including eggs, soy, gluten, dairy and nuts.

After 30 days on the diet, you’ll slowly add in one of the restricted foods — one at a time and for a few days only — to see how your body reacts. At this point, you can continue just avoiding the ingredients you suspect you’re sensitive to, or go to an allergy specialist to receive confirmation and see if there’s anything else you might be allergic to.


From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

Ayurveda For Hair Growth: 5 Foods And Herbs That Can Increase Hair Volume – Telegraph

Highlights

  • Ayurveda has many secrets that can help restore your hair growth and vol
  • Ayurveda has many secrets that can help restore your hair growth
  • Ayurveda expert Dr. Ashutosh Gautam suggests herbs for hair growth

shampoos and poor quality of water are factors that are making our hair from bad to worse. Hair fall and poor

hair growth are common problems faced by people of this generation. Perhaps it is time to revisit the roots.

Ayurveda has many secrets that can help restore your hair growth and volume. Ayurveda Expert Dr. Ashutosh Gautam suggests few herbs and foods that can come handy for hair growth and reduce

hair fall. These Ayurvedic tips for hair growth are extremely simple and effective. Most of these herbs and food for hair growth are present in your kitchen shelf at all times.

Here are list of 5 Foods and Herbs for Hair Growth

1. Bhringraj
known as '

Kehraj' in Assamese and '

Karisalankanni' in Tamil, is a

medicinal herb that grows in moist areas. This herb is especially used for treating various hair and skin woes. It soothes the

scalp, which in turn gives nourishment to hair follicles. It also facilitates growth of new hair follicles and thus helps revive the volume of hair. While you can purchase

bhringraj oil from stores, it can be made at home as well. People have been making

bhringraj oil at home since centuries. Traditional process involves drying the leaves; grinding them into powdered form and then heating it with oil. A quicker way of making

bhringraj oil at home is to heat powdered

bhringraj leaves with coconut oil and then store. Apply it directly on the scalp, let the roots absorb it for about 30 minutes and then wash off.

Bhringraj oil can be used for treating various hair and

skin problems.

Bhringraj oil can be used for treating various hair and skin problems

2. Fenugreek or

methi dana is one treasure spice that may not have originated in India, but has grown to be an essential part of our culinary fare and culture, as if it always belonged to us. It is no wonder then that Ayurveda recognized its potential thousand years back and continues to make most of its health and

beauty benefits in its practice.

Fenugreek seeds are rich in folic acid, Vitamin A, Vitamin K and Vitamin C. Apart from this, they are also a storehouse of minerals such as potassium, calcium and iron.

Fenugreek seeds also have high protein and nicotinic acid content, which are known to be beneficial against hair fall and

dandruff, and in treating a variety of scalp issues like dryness of hair, baldness and

hair thinning. Including

fenugreek in your diet is one of the best things that you can do for a healthy hair growth.
(Also Read:

Fenugreek (Methi) Seeds to Prevent Hair Fall: An Effective Natural Remedy)

Fenugreek seeds are rich in folic acid, Vitamin A, Vitamin K and Vitamin C

3. Amla
There is a reason why our mothers and grandmothers swear by for all their skin and beauty needs.

Amla or Indian gooseberry has been an essential part of hair care rituals in India since time immemorial. Massaging the scalp with

amla oil helps boost

blood circulation. This supplies enough nourishment to your follicles, which then increases hair growth. It also looks after the overall scalp health by removing dandruff and dissolving grease and dirt from follicles. It helps restore optimum pH levels of the scalp that boosts essential oil production. One of the biggest reasons behind

hair fall is inadequate

Vitamin C in the diet.

Amla is packed with Vitamin C. The potent antioxidant help keeps the free-radical activity at bay, which can also severely impact the health of hair.
You can prepare some

amla oil at home too. Heat some coconut oil in a pan and add two teaspoons of

amla powder. Heat the oil until it turns brown. After 2-3 minutes, turn off the heat and set the oil aside to cool. Collect the oil in a bowl. Apply it on your hair, while it is still slightly warm and massage well.
(Also Read:

Amla: Fight Off Cough, Ulcers and Constipation With this Desi Superfood​)

Massaging the scalp with amla oil helps boost blood circulation

4. Triphala
The active compounds in

churna repairs damaged hair and increases hair volume. The active formula of its ingredients like

Haritaki has antibacterial and

antifungal power which acts on the scalp and keeps all kinds of infections and

fungal activity at bay.

Triphala powder has been known to reduce dandruff too. You can either apply

Triphala powder mixed with

coconut oil on your hair, or make it a part of your diet. Your diet plays a huge role in the health of your hair. One of the reasons why your hair volume is not up to the mark could be your liver condition and

poor digestion.

Triphala takes care of both by cleansing the digestive system. One of the three ingredients of

triphala churna is

Amla.

Triphala takes care of both by cleansing the digestive system

5. Brahmi
This wonder herb of

Ayurveda could prove to be a charm for your hair.

Brahmi is mostly popular to calm down

stress and clear the mind, but the herb also packs many haircare and beauty benefits. It can prevent hair fall by treating dry and damaged scalp.

Brahmi could also treat a variety of hair problems such as dandruff,

itchiness and formation of

split ends. Massaging the scalp with

Brahmi oil has a very soothing effect too.
(Also Read :

6 Ayurvedic Herbs to Induce Sound Sleep: From Brahmi to Ashwagandha and More! )

Massaging the scalp with Brahmi oil has a very soothing effect

Is Kombucha the new super tea? – Times of India – Telegraph

It's an age-old ferment, but a new-age fancy. Kombucha, a fermented yeast tea, which dates back 2,000 years, has become quite the 'it' drink with fitness buffs in the city – being sold in flavours across several stores. But while most nutritionists and home brewers believe it to be filled with goodness from detoxifying to immunity boosting – doctors advise caution before consumption, citing reasons from acidity to toxicity.

But whether one chooses to drink or think, the fact is that bottles of the fizzy-sour kombucha – made by adding a culture of beneficial bacteria and yeast to tea, sugar, and fruit juice – have begun lining the shelves of departmental stores.

In February, Pune-based market research firm Markets and Markets had estimated that the global market for kombucha is poised to grow from the half a billion dollars it was in 2015 to $1.8 billion in 2020.

Srikant Ram of Econut, one of the oldest organic food stores in Chennai, has been brewing the yeast tea for more than a decade, having found a market of regulars. "Every food culture has its set of fermented foods," says Ram. "India has the ragi porridge as well as palmyra sap, which when fermented is a health drink but when over-fermented becomes toddy."

In Chromepet, Udhaya Raja is all set to move the manufacturing unit of his brand of kombucha, Ka, from his home to a more professional set-up. "The demand has increased since we launched in 2014. People are more aware of the health trends and are trying it out," says Raja, who now manufactures more than 3,000 bottles a month.

Bhavani ILG, retired professor of plant biology and biotechnology, says she believes in the goodness of kombucha, because "it's a natural ferment and a probiotic." Kombucha is a Chinese probiotic, just like curd, says Bhavani. "A lot of Indian foods such as idlis too are ferments," she adds.

"According to traditional knowledge, kombucha is supposed to help relieve pain, improve hair growth, aid digestion, and restore gut flora," says Bhavani, but cautions that it needs to be prepared with care or can cause side effects such as acidosis. "Over fermentation or unsanitary preparation of the drink poses a food safety threat," she says. "It can be toxic too when taken in large doses and is not recommended for children, people with low immunity and pregnant women."

But cardiologist Dr Sai Satish of Apollo Hospitals, Chennai, says whether or not kombucha is great for the gut, he prefers to go with his gut. "In medical literature, the documented claims of harm far outweigh the numerous unsubstantiated claims of the drink's health benefits. There has been no study showing evidence of it being beneficial to humans," he says. "In fact, there are more studies regarding its harmful nature. There have been documented cases of hepatic toxicity and metabolic acidosis among those who consumed kombucha. When it comes to health, there's no better brew than a brisk 45-minute walk."

Disclaimer : The views and opinions expressed by the Doctors are their independent professional judgment and we do not take any responsibility for the accuracy of their views. This should not be considered as a substitute for Physician's advice. Please consult your treating Physician for more details.

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