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Is Water Fasting Healing or Dangerous?

Isiah Nutrition, Weight Loss October 9, 2023October 9, 2023hi intensity workout brookfield, on line personal trainer chapel hill, personal fitness near me

Fasting has become a growing trend, whether it’s a juice cleanse or intermittent fasting, people are keen on take a break from regular meals in the name of health benefits and weight loss. Water fasting is perhaps one of the most straight-forward to attempt. All you need to do is consume water for a certain period of time and nothing else. This seems simple enough, but what does it exactly accomplish and what are the risks you might encounter?

Water fasts have been practiced for centuries. People try it out for other reasons than weight loss, such as “detoxing,” in preparation for a medical procedure, or for religious or spiritual reasons. A general overview of water fasting benefits include promoting autophagy and lowering the risk of cancer, heart disease and diabetes.

Autophagy is the body’s way of breaking down and recycling old parts of cells. It’s a vital process and can help protect your body against cancer, Alzheimer’s and heart diseases. Some studies have even show that this can help extend lifespan.

Water fasting has been found to be especially beneficial for people who are seeking to lower their blood pressure. One research involved participants undergo a 14-day supervised water fast and 82 percent of them saw their blood pressure fall to healthy levels.

People with difficulty in insulin and leptin sensitivity may also be improved by a water fast. Insulin and leptin are key hormones in the body’s metabolism. Insulin aids in the storage of nutrients from the bloodstream and leptin helps the body to feel full. The more your body is sensitive to these hormones, the more you can experience their effects.

There are several risks to be aware of if you decide to water fast. If you’re considering a water fast to lose weight, you could indeed lose weight quickly because you’re restricting your calorie intake. However, you may be losing the wrong type of weight, like water weight or muscle mass, and can easily gain it back after your fast.

You also risk dehydration even if that seems contradictory. This is because our water intake comes from foods and not just drinking water. You could also suffer from orthostatic hypo-tension, which is a decrease in blood pressure and leads to dizziness or light-headedness. You could even risk worsening existing conditions, like gout, diabetes, chronic kidney diseases and heartburn.

Before you decide to go on a water fast, make sure you don’t take it on without medical supervision if you have gout, type 1 or type 2 diabetes, chronic kidney disease, or eating disorders. Older adults, pregnant women and children should also be cautious when attempting a water fast. Another pre-fast advice is to prepare your body for going off food for some time. You can do this by eating smaller portions at each meal three to four days before you begin your water fast.

A water fast typically is for 24 to 72 hours, during which you are not allowed to eat or drink anything besides water. You can consume 2 to 3 litres of water a day during your water fast. It’s advisable you refrain from driving and operating heavy machinery or anything that requires extra physical or mental exertion during this period of fasting. As you’re only consuming water, you may feel weak or dizzy. When the fast ends, ease yourself back into eating solid foods and refrain from devouring a huge meal. Start with smaller meals until you feel more comfortable.

Affirmations To Get You Through Weight Loss

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Affirmations are positive messages you give yourself and are intended to help you achieve your goals. This technique can be effective for some people, particularly when it comes to the complex journey towards losing weight. This kind of positive reinforcement has been proven to dramatically influence behavior, according to research.

Daily affirmations can help in breaking habits and decreasing stress, which are huge factors when it comes to weight loss. Another obstacle is having no confidence or motivation, but these affirmations can allow you to focus on progress, build up determination and overcome any setbacks.

An important part of committing to a weight loss program is repetition. This is key in forming new habitual behaviour patterns. When you’re hitting a slump or tempted to overeat, the constant repetition of these affirmations will eventually become an automatic response to make more proactive choices.

“I accept myself, my body shape, and the beauty I hold.”

Self-acceptance takes a while to achieve, but is a fundamental part of any body transformation. Know and study your needs versus your wants, your strengths versus your weaknesses, and what you can and cannot control. Re-frame the negative talk and develop kindness towards yourself and your body.

“I appreciate that I’m making the decision to make a change.”

The first step is usually the most difficult to take, especially when it involves change. Not only will you be transforming your body, but your mind as well. Maybe it’s taken you a while to make this decision. Be grateful you’ve made it.

“I let go of any guilt around my eating habits.”

We’re quick to call some of our favourite foods “guilty pleasures.” While it starts out as a casual comment, this leads to feelings of shame surrounding eating. Be grateful for the food you have access to and can partake in.

“Dieting is about making healthy and satisfying food choices.”

Food nourishes not only the body, but the soul. The “healthier option” doesn’t have to be the boring option. Be diligent in reading nutritional facts as well as seeking out flavoursome meals that are good for your body.

“I say yes to taking care of myself.”

This journey to weight loss should not be about pain. It can become overwhelming–any sort of change is–and it’s tempting to resume old patterns that may not be good for you. Remind yourself that this is a form of self-love.

“I deserve better and will create better.”

You’re worth helping. You’re worth the sweat, blood, and tears.

“I can and I will.”

Even just thinking that the impossible can be possible can do wonders. Take it step by step. Specific visualizations can be helpful too. “I can walk 5,000 steps today and I will.”

“I make time.”

A quick way to put off exercise or healthy food preparation is making the excuse that you simply don’t have the time. Change that perspective to “I make the time.”

“I have the energy.”

“I’m too tired,” you tell yourself after a long day. You may find you’re more resilient than you know.

“When I come across a setback, it is a bump on the road, not the end of it.”

Everybody stumbles on the road to change. When all feels lost, look back at where you’ve come from. Even taking that first step was a huge achievement. Let that propel you onwards.

“I am grateful for everything my body does for me.”

At the end of the day, no matter the state of our bodies, we’re afforded so many abilities and privileges. It’s a momentous thing to be thankful for.

How Alcohol Affects Your Fitness Goals

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You may have read how a daily glass of red wine or the occasional beer can have health benefits, with claims like lowering blood pressure, preventing heart attacks and other diseases. But, what is the truth? How does drinking alcohol truly impact our health?

Like any other food and drink you consume, alcohol has an effect on your metabolism. For anyone working on losing weight, pay close attention to this. Alcohol still has calories, but also has quite the high metabolic rate compared to most foods. This means you can essentially burn more calories while drinking. When you’re drinking alcohol, your body’s reaction is to process it first and to set other foods aside. Your body’s top priority is to remove the alcohol from your body and, unless you’re a champion binge drinker, it happens quickly.

Alcohol, however, is notorious for lowering one’s inhibitions. A couple of drinks in, you’re feeling loose and relaxed, but your ability to make rational decisions can be impaired. If it becomes an excessive habit, this leads to intoxication. You may also be familiar with morning after a rough night out and the temptation to stay in bed. The dehydration and lethargy aren’t exactly great motivators.

So, what’s the verdict on alcohol? It’s not bad, but what could be bad are your drinking habits. The negative effects of alcohol can be managed, but without control, the results can go from uncomfortable to devastating.

Weight gain is one adverse effect. You’ve probably heard of the term “beer belly,” which is, to an extent, true. Any alcoholic beverage can cause weight gain if consumed in excess. Alcohol in relation to heart health is also vital. Moderate drinking can have great benefits, like lowering cholesterol–but only if paired with a healthy lifestyle.

Athletes should be wary of their alcohol consumption, since alcohol affects balance, hand-eye coordination and reaction time. Alcohol also depletes your body of fluids and electrolytes, which can then lead to fatigue. Additionally, muscle growth can be reduced since alcohol impairs protein synthesis, which is a crucial part of muscle development and maintenance. Alcohol also causes inflammation, which leads to joint pain and muscle aches.

If you’re trying to lose weight, alcohol can leave your body feeling hungry. The calories alcohol contains are not nutritious at all. There’s also the habit of having junk food munchies after a long night of drinking. Worse still, excessive alcohol consumption not only excretes important nutrients, but blocks them as well. Be sure to replenish your body after alcohol. Keep yourself hydrated and nourished–with actual healthy foods, so put down the greasy pizza.

Now, for some good news. You can still drink alcohol, but limit it to one drink a day. The healthiest types of alcoholic beverages are the sugar-free kind. If you’re a wine drinker, make sure to consume sulfate-free wine since sulfates can cause liver damage. Clear liquor, like vodka or gin, are also recommended. One nutritionist suggests adding fresh herbs like rosemary, mint, or basil for their anti-inflammatory benefits. Overall, moderation is key to a balanced and healthy lifestyle.

Daily Habits for Losing Weight

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Losing weight seems like the most impossible task. Who has the time? Who has the money? Who has the willpower? You’d be surprised that making some small lifestyle changes can make a huge difference. And, you don’t even have to (completely) give up your favourite foods in the process. Sounds too good to be true? Read on and you’ll be shedding weight in no time.

Always start your day with a protein-packed meal

The idea that breakfast is the most important meal of the day holds true for most people. Try to carve some time to prepare and sit down for that first meal of the day. Your breakfast should be full of lean protein and rich in fibre. This will deliver you the energy you need to get the day going without slowing you down. Steer clear of sugary carbohydrates like bagels, cold cereal, and pastries. You can cook up something as simple as scrambled eggs on whole grain toast with a cup of fruit or Greek yoghurt on the side.

Put your knife and fork down after each bite

It can seem like such a trivial thing, but you’ll soon notice how putting your knife and fork down after each bite can make you feel fuller for a longer period of time. The recommended amount of time you should spend consuming a meal is 20 minutes. By setting down your knife and fork after each bite, you’re giving your stomach more time to process and allow the feeling of satiety to ‘kick in’.

Stay focused on your meal

Eating in front of a screen can seem like a great way to multitask or decompress after a long day, but this habit can actually have an effect on the way you eat. According to experts, keeping your mind busy while eating can block certain signals alerting you that you’re satiated or full. You’ve probably been staring at screens the whole day anyway, so why not take 20 minutes off to just enjoy the food you have in front of you?

Stay hydrated

Most nutritionists agree that we commonly mistake thirst for hunger. So, instead of reaching for that pack of crisps, try drinking a glass of water first. If you’re having trouble keeping track of staying hydrated, you can add flavour by making infused water with lemons, cucumbers, or berries.

Eat in

Ideally, you should be making and consuming most of your meals at home. It can be difficult to track the nutritional content of foods from restaurants. There may be more sugar, salt, or even just portions than you need.

Prep meals

If you’re having trouble figuring ways and time to cook meals at home, make a plan or else you’ll be reaching for a microwavable meal or ordering take-away.

Be mindful when eating out

If you are dining out, there are a few easy tips you should remember. Start with a salad since that can help you stay fuller for longer. Be decisive by being the first to order, since some studies have shown that a group will make similar choices to the first person to voice their order. You can even look up the menu online on your way to the restaurant and have a decision ready by the time you’re seated.

Don’t eat after 9 PM

High-energy foods like sugar and fat will not only make you gain weight but eating them late in the evening will make it harder for you to fall asleep. And, a lack of sleep has been proven to be detrimental to weight loss goals. Try to go to bed as early as possible to break that midnight snacking habit.

Weight Loss Workout Mistakes To Avoid

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When it comes to weight loss, some people just have a harder time grasping what works for them. Perhaps you’ve tried every fitness routine out there but still can’t quite achieve your goals. This can be very frustrating and confusing, but making your weight loss routine an effective one might require a review. There are common mistakes and misconceptions people make when on a new workout plan. If yours isn’t yielding any results, check to see which of these you might be guilty of and learn how you can fix them.

Too much cardio

How much cardio is too much cardio? Running, boxing, swimming and cycling are some of the most popular cardio workouts and they’re easy to pick up for beginners. However, while these types of exercises are real fat-burners, strength training can benefit your weight loss plan too. What strength training does is stimulate muscle growth, raising your metabolic rate and resulting in burning fat at a more rapid pace. Your fitness schedule should have a good balance of aerobic, strength, and flexibility training. Not only will these make you lose weight, but will keep your whole body fit and healthy. If you’re pressed for time, high-intensity interval training (HIIT) or circuit training that combines strength and cardio could work for you. Just make sure to finish with some stretching for flexibility training as well to help avoid injury.

Too much of the same thing

If you want to lose weight fast, you should do double time at the gym, right? Not really. There’s nothing wrong with working out every day, but the same routine every day for the whole week could be a block more than a stepping stone to reaching your goal. What you could end up with is a workout rut or fitness plateau, which is what many exercisers dread. What you can do is develop your workout intensity and duration over time. If your preferred form of exercise is walking 40 minutes a day, add 20 minutes to that after two or three days. HIIT is also a great way to add variety to your routine. Remember to take a break as well. Let your muscles repair or else you’ll be faced with injury, insomnia, irritability and other serious health conditions.

Eating more because you exercise more

After a particularly tough workout session, it seems fair to grab a greasy burger for dinner or treat yourself to a giant bowl of pasta. While your body may be adjusting to your routine, you can’t stick to that reason all the time. Slimming down means more than just exercise. You should be just as serious about a balanced diet as you are with maintaining an effective fitness routine. What you could end up with is replacing the calories you eat with all the calories you just burned, rendering your weight loss workout useless. To make sure you’re eating enough and eating right, consult a professional trainer or get a metabolic test to figure out how to properly increase your food intake to go with your new workout plan.

Smoothie Ingredients to Avoid If You Want to Lose Weight

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Whipping up a smoothie is such a simple and tasty way to get the nutrients you need during your morning commute or at your desk in the middle of the day. Smoothies are often used by dieters as meal substitutes, since they’re high in nutrients and can be low in calories. Be aware of going on some type of a smoothie or juice cleanse, though. Your liquid mini-meal should always be part of a balanced diet and lifestyle.

All those rich vitamins, protein, fibre and other such healthy ingredients packed into one drink seem to be too good to be true. Sometimes, that may be the case. Just because you’re throwing in fruits and protein powders doesn’t mean they’re great for you, especially if your smoothie is part of your journey to losing weight.

Here are the ingredients nutrition experts agree on that you should cut back on or skip entirely for your weight loss smoothies.

Fruit juice

Adding fruit juice seems like a good idea. It’s much easier to store those bottles of juice than to keep watch over fresh fruits. But fruit juices can do more harm than good when you’re trying to keep your waist trim. And, as you should know, sugar adds more weight. Even if they’re rich in fibre, some juices even contain more sugar than soft drinks!

Canned fruit and overly sweet fruits

Just like fruit juice, some juices contain more sugars than you need. They may not be artificial sugars, but they can still be more harmful to your weight loss goals. Canned or dried fruits may appear tempting, but canned fruits are packed in sugary syrup or juice. Meanwhile, dried fruits are just as calorific. Opt for the frozen variety, particularly berries, green apples, and citrus fruits.

Flavored and non-fat yoghurt

Yoghurt that already comes with bits of fruit or flavored with fruit contain extra sugars. And, while the word “non-fat” may appeal to you, full fat yoghurts come more recommended. Fats can help you feel fuller for a longer time, which is essential if your particular smoothie is replacing a meal. Greek yoghurt especially is packed with more protein than other yoghurt varieties.

Additional sweeteners

Sweeteners like honey, maple syrup, coconut sugar and agave nectars are still sources of sugars. Some of them may be less calorific than cane sugar, but avoid them anyway. If you really need an extra kick if sweetness in your smoothie, try sugar-free and calorie-free stevia extract.

Chocolate chips

You’ve probably read somewhere that a bit of chocolate can do you good, but not so much in your smoothie. For a healthier alternative to a chocolatey taste, add cacao nibs or unsweetened cocoa powder. They may not be as sweet as regular chocolate chips, but with the right blend of ingredients, it can result in a tasty treat.