Weight Loss and Wellness | GetFiting

  Traditional Chinese Medicine categorizes obesity into two types:   solid obesity (true fat)   and   puffy obesity (water retention) . Here's how to distinguish them and targeted solutions for "puffy" weight loss. I. Key Differences Between Puffy Obesity & True Obesity Signs of Puffy Obesity (Water Retention) Pale or bluish complexion, weak voice, cold intolerance, excessive summer sweating. Gains weight easily despite small food intake. Fatigue after minimal activity. Swollen limbs (especially calves when squatting); lower body appears heavier. Flabby muscles due to sedentary habits. Light-colored urine. Frequent nighttime dreams. Signs of True Obesity (Solid Fat) Sturdy, muscular appearance. Rosy cheeks. Strong appetite with large meals. Prone to constipation, often with hypertension or high cholesterol. Constant thirst. II. Fastest Ways to Lose Puffy Weight 1. Prioritize Exercise Puffy bodies lack muscle tone. Combine  cardio (e.g., brisk walking)  ...

  Losing weight isn't about eating less—it's about eating right. Many people complain they "barely eat" yet can't shed pounds, often because they're consuming   hidden calorie bombs . Here are 7 fattening foods to avoid: 1. French Fries Potatoes themselves are carb-heavy but low-fat—until they're deep-fried. A small serving (220 calories, 12g fat) equals a hamburger's worth of empty calories.  Tip:  At fast-food chains, opt for a burger + water instead of a combo meal. 2. Deep-Fried Dough Sticks (Youtiao) The Chinese equivalent of fries—each stick packs 220 calories, mostly from oil. 3. Sausages (Lap Cheong) Just one sausage (~250 calories) equals a burger or bowl of rice. High-fat cured meats are diet saboteurs. 4. Grilled Hot Dogs Loaded with fat, sodium, and carcinogenic nitrates. Pan-fried or charred versions are worse. 5. Sugar-Loaded "Fresh" Orange Juice Don’t be fooled—sweetened OJ has more calories and sugar than soda! Even pure juice...

  The low-carbohydrate diet, also known as the Atkins Diet or "meat diet," was introduced by American physician Robert Atkins. His theory suggested that drastically reducing carb intake while freely consuming high-protein and high-fat foods could lead to weight loss. However, over time, this method has been proven   unsustainable and potentially harmful . Why the Atkins Diet Is Flawed Dr. Atkins claimed that when carbs are scarce, the body burns fat for energy instead. His high-protein approach once took America by storm—yet ironically, he died in 2003 with severe  hypertension and heart disease , conditions linked to his extreme diet. From a medical perspective, this unbalanced regimen— excessive protein/fat with minimal carbs —strains the body, exacerbating risks for heart disease, high blood pressure, and kidney issues.  Warning:  If you have kidney problems, hypertension, or hypoglycemia, avoid this diet! 5 Essential Tips for Low-Carb Dieters Research First ...

  1. Slowed Basal Metabolic Rate (BMR) Key Fact : BMR peaks in infancy and declines after age 20. Women’s BMR is 6-10% lower than men’s, leading to fat storage in hips/abdomen. Solution : Boost BMR through exercise, hydration, and muscle-building (60-70% of calories are burned via BMR). 2. Reduced Activity = Stagnant Weight Pitfall : Cutting calories  without  maintaining activity creates a "eat less, move less" cycle. Fix : Daily 30-min cardio + lifestyle tweaks (take stairs, post-dinner walks). 3. Acidic vs. Alkaline Body Chemistry Acidic diets  (meat-heavy) slow metabolism and increase toxins. Alkaline diets  (veggie-focused) enhance detox. Balance pH with 70% alkaline foods. 4. Eating Habit Traps Speed Eating : Brain takes 20 mins to register fullness. Chew 30x/bite to cut calories. Skipping Breakfast : Triggers protein loss and nighttime overeating (1g fat = 7,000 stored calories). Irregular Meals : Starvation mode burns muscle, not fat. Stick to 3 meals/da...

  The Secret: Metabolism Matters Ever envied those who eat freely without gaining weight? The answer lies in  energy balance —where calories consumed meet calories burned. While visible activities (exercise/work) contribute,  basal metabolic rate (BMR) —the energy used for vital functions like breathing and circulation—plays the starring role. Key Insights High-BMR "Benz" Bodies : Naturally elevated BMR (often genetic) burns more calories at rest, making weight gain harder. Limits Exist : Even high metabolisms can’t outpace  extreme  overeating. Weight-Loss Myths Debunked Fruit Isn’t Free-Pass : 5 oranges ≈ 1 bowl of rice (sugar converts to fat). Stick to 200g/day. TV = Overeating Trap : Distraction leads to 30% more intake. Limit meals to 30 mins. Nighttime Rule : No food 4hrs before bed. Brushing teeth post-dinner curbs cravings. Bottom Line : Weight management is 70% metabolism, 30% habits.

  The Truth About Cheat Meals Rejecting every dinner invite isn’t necessary for weight loss! Occasional indulgences won’t derail progress if managed smartly.  Weight gain hinges on calorie balance—not a single meal . Here’s how to enjoy feasts without guilt: 1. Strategic Timing Lunch > Dinner : Metabolism peaks midday. A lavish lunch allows calories to burn through activity, while nighttime feasts risk fat storage. 2. Weekly Reset Light Detox Day : After a splurge, offset with a weekend of veggie/fruit-only meals (no grains) to flush toxins and recalibrate. 3. Mindful Eating 20-Minute Rule : It takes 20 mins for your brain to register fullness. Savor each bite over 30 mins to avoid overeating. 4. Course Order Matters Start with: Water/fruit (30–60 mins prior) → 2. Soup → 3. Veggies → 4. Protein → 5. Carbs. Why?  Low-calorie starters curb appetite for richer dishes. Pro Tips for Different Occasions 1. Banquets Pre-game : Snack on fruit 1 hour before to reduce portions. ...

  Not all obesity stems from overeating or inactivity—some cases are   disease-driven . Pathological obesity falls into two categories:   endocrine-related   and   medication-induced . Here’s how to manage hormonal obesity types through targeted nutrition and fitness strategies. 1. Cushing’s Syndrome Cause : Excess cortisol from adrenal hyperactivity. Body pattern : Central obesity (face/neck/torso) with thin limbs ("moon face" + "stick legs"). Plan : Exercise : Full-body strength training to counter muscle loss. Diet : Anti-inflammatory foods (berries, leafy greens) + TCM herbs (e.g., licorice root). 2. Hyperinsulinemia Cause : Elevated insulin driving fat storage. Body pattern : Visceral/"beer belly" adiposity. Plan : Diet : Low-glycemic meals (non-starchy veggies, lean protein). Avoid refined carbs. Exercise : HIIT + core work (cycling, planks) to boost insulin sensitivity. 3. Hypogonadism (Low Sex Hormones) Body pattern : Fat deposition in breasts/lowe...