1. Having two glasses of water before breakfast, lunch and dinner will help you lose weight

Many dieticians recommend people to take this up as a challenge on Facebook and other social media, and are very proud when people lose weight after following it. But, this is a poor practice for more than one reason. Firstly, drinking water just before meal time may only suppress your appetite for a short time and you will end up with cravings later. Also, filling your stomach with water dilutes your stomach acids, which are key to nutrient absorption and protein synthesis in the body. Even if you are eating a healthy diet, lack of sufficient stomach acid can render all of it useless. You are not only what you eat, but also what your body absorbs. That’s why how and when you eat it is as important as what you eat.

TIP: Avoid having water at least 20-25 minutes before and after meals. Having water immediately after meals may make you feel bloated. During meals you can have a few sips of water if required.

2. Checking your weight on the weighing scale

I used to once weigh myself every 15 days, till I realised the folly of doing that and stopped. The weighing scale has nothing to do with how healthy you are; your health is reflected by several parameters and not on the number you see on the scale.

The better signs of a healthy body are: how good you feel, how much energetic you have, and what kind of diseases [if any] are you suffering from. When you are successful in taking care of your body and mind, the by-product is optimum weight, high energy and an overall good feeling.

TIP: If you want to lose weight, put aside the weighing scale and buy clothes that you want to fit into. Weight loss [or gain] is not always apparent on the scale. You may lose fat and gain muscle, which will make you look leaner but may not show on the scale.

3. Eating less to lose weight

Eating less of the wrong foods is good but eating less of everything is not. Our body needs certain number of calories to carry out its essential functions of pumping and supplying blood, digestion, respiration etc.

The recent fad of having meal replacers to reduce calorie intake and lose weight is not healthy solution and is not in the interest of your health in the long-term. These meal replacers also have a lot of sugar or artificial sweeteners, which can lead to other problems like insulin resistance, hormonal imbalance and nerve problems.

TIP: Portion control is the key. Eat a mix of different foods so your body gets the nutrients from them all. Avoid or restrict calories from packaged and processed foods.

4. A fat free diet is the best

Fats form an important part of our body. They not only protect our vital organs, but are also important for absorption of fat soluble vitamins A, D, E & K. However, it is important to have the right kind of fats.

Fats in the form of nuts, seeds, dry fruits, ghee, avocados and filtered or cold pressed oils are considered healthy fats, as opposed to fats from refined oils, trans fats and hydrogenated vegetables oils, which are generally present in packaged foods.

Lack of healthy fats in the body leads to insufficient absorption of fat soluble vitamins which, in turn, can cause bone issues.

TIP: Add nuts and seeds to your salads and veggies; you can also have them as a snack.

5. No carb diet is the quickest way to weight loss

Whenever someone is keen on a no-carb diet, I ask them, “Then what will you eat?”; they name 4-5 foods that they will eat in repetition. Not only is that boring because of its monotony, but also is also not a healthy practice.

It is necessary to understand that every body is unique and there is no one-size-fits-all weight loss solution that works for everyone. Before following any kind of diet, it is necessary to consult a nutritionist & a dietician to know your body’s unique needs.

To me, a zero-carb diet seems like an unnatural way to eat. Certainly, the simple or “junk” carbs like sugar, cakes, ice-creams, pizzas etc have no nutritional value and hence are called empty calories; avoid them totally. But there are healthy carbs too, which contains a world of good nutrients.

TIP: Rather than totally eliminating carbs, go on a “right carb” diet. Munch on fruits and vegetables which healthy carbs—they contain complex carbohydrates, fibre and proteins too. That way your diet will be interesting and healthy too.

The post Aiming for weight loss? Stay away from these myths appeared first on Complete Wellbeing.

Too much of oestrogen in comparison to progesterone, [also a female hormone, produced by the ovaries during the release of a matured egg] causes a condition known as ‘oestrogen dominance’. High oestrogen levels, along with depleting progesterone or lack of progesterone can lead to oestrogen dominance. Balancing both hormones is the key to good health.

In a woman’s body, the ovaries are responsible for producing oestrogen. However, all around us, there are many oestrogen mimickers. These substances, although chemically different from natural oestrogen, have an oestrogenic effect on us and can disrupt our endocrine balance. These can cause hormonal imbalances in men too.

Oestrogen mimickers are found in various daily use products and are also known as endocrine disrupters.

Keep away from these common oestrogen mimickers

BPA

Bisphenol-A (BPA) is one of the commonest oestrogen mimicker found abundantly around us. It is present in printed shopping receipts, air tickets, lining of canned food, plastic bottles, plastic containers and cutlery and contact lenses. Prolonged exposure to BPA is linked to breast cancer, early puberty and infertility.

BPA exposure can be avoided by using glass or stainless-steel bottles and containers instead of plastic. Do not ask for receipts at the stores if not required. Prepare fresh meals, avoid boxed ones and always avoid plastic cutlery. Be wary of products that read “BPA free”, as its substitute BPS is equally harmful.

Oral contraceptives

Oral contraceptives—taken by lot of women to avoid conception or for treating acne and menstrual disturbances—change the oestrogen-progesterone balance in the body. They are also oestrogen mimickers, which disrupt hormonal balance. Long term use of contraceptives can lead to oestrogen dominance in the body. Consider using another contraceptive method that does not come with so many health hazards.

Triclosan

Triclosan is used in anti-bacterial soaps, hand washes, mouthwashes, moisturisers, make-up foundations, first aid creams and toothpastes. Triclosan an oestrogen mimicker too and poses a risk of hormonal problems, allergies and cancer. Always read the label before you buy any products, even though it may be recommended by friends or even your physician. Triclosan has been re-marketed as Biofresh, Microban, Irgasan, Lexol, Ster-Zac, and Cloxifenolum. Try to use products made with natural ingredients, or better still, try to make them at home.

Phthalates

These are chemical compounds used to increase the flexibility, transparency, longevity and durability of various plastic products. They are found in the packaging of children’s toys, paints, cosmetics, deodorants, shampoos, nail polishes, household cleaning products, food packaging, hairsprays, detergents, wrappers, and shower curtains. When looking for recycled product signage, look for numbers 1, 2, 5 and not number 3 & 7 as the prior ones do not contain phthalates.

Non-stick cookware

Perfluorinated chemicals (PFCs) used in non-stick coating, inside of microwave popcorn bags and fast food containers are linked to decreased sperm count in men, kidney disease, thyroid issues and high cholesterol. Using stainless steel vessels or ceramic vessels for cooking and eating home cooked food is a simple solution to avoid PFCs.

It’s not possible to avoid every harmful thing in our environment but it’s essential to be informed and avoid as much as we can. Finally, the liver plays a major role in the detoxification of the toxins entering our body from various places. So take care of your liver. Do a liver detox once every six months to live a healthy life.

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