Immature Granulocytes (IG): What They Are and What They Say About Your Health

Immature granulocytes are part of your white blood cells that appear in blood test results if your body is fighting an infection or inflammation. When your immune system has to fight an infection or injury, the production of white blood cells goes up. Immature granulocytes (IGs) usually show up in cases of an acute or severe infection.

Immature granulocytes aren’t usually present in the blood; therefore, doctors can use a complete blood count (CBC) test and white blood cell count to monitor the seriousness and progress of infections if immature granulocytes show up in the blood test results.

Even though immature granulocytes are not usually present in your blood system, you shouldn’t be alarmed if a CBC test shows up small amounts. The reasons for a significant increase in the number of immature granulocytes include bacterial infections, acute inflammatory conditions, or even being pregnant can cause more IGs in your blood.

Also, elderly people and infants may show increased levels of immature granulocytes.

In this article, you will find out what immature granulocytes in a blood test are. You will also learn what it means if you have high levels of granulocytes and what you should do about it.

What are Immature Granulocytes?

These white blood cells (WBC) are called immature granulocytes because they are still forming in the bone marrow when they are released into the blood. This is your immune system’s response to infectious or inflammatory conditions.

According to the Encyclopaedia Britannica, white blood cells called neutrophils, eosinophils, and basophils make up white blood cells called granulocytes. Your body produces about 100 billion neutrophils daily and these mature granulocytes live in the bloodstream. Your bone marrow holds large stores of granulocytes which are released in response to an infection or inflammation.1

If the infection or inflammation is severe or ongoing, your bone marrow may start to mobilize immature granulocytes as stores of mature white blood cells get depleted.

Regarding the function of granulocytes, doctors from MedicineNet says that these microscopic granules contain enzymes that digest microorganisms.2

Normal Immature Granulocytes Count

If you are healthy and you have no serious infection or acute inflammation, you shouldn’t have immature granulocytes in your blood.

Dr. Choladda Vejabhuti Curry on Medscape says that to test for the number of white blood cells in your bloodstream, doctors do a differential blood count. The standard percentage of the different white blood cells should be as follows: 3

  • Neutrophils – 40–80% (2.0–7.0×10 9 /l)
  • Lymphocytes – 20–40% 1.0–3.0×10 9 /l)
  • Monocytes – 2–10% (0.2–1.0×10 9 /l)
  • Eosinophils – 1–6% (0.02–0.5×10 9 /l)
  • Basophils – < 1–2% (0.02–0.1×10 9 /l)

What do these figures have to do with levels immature granulocytes in your blood? Dr. Curry answers that a differential white blood cell test can also help to reveal populations of immature granulocytes in blood circulating your body.

Dr. Curry goes on to explain that an increase in immature granulocytes shows up in automated analyzers. If there is an increase in both immature granulocytes and neutrophils, then a doctor will carry out further tests to determine the cause.4

What does It Mean If You Have High Immature Granulocytes?

A high immature granulocyte count means having more than 2% IGs in your white blood cell count.

If your blood test shows up that you have increased white blood cell count and you also have a high immature granulocytes count, then your doctor will run further tests.

Sometimes, doctors refer to the increase in immature granulocytes in a WBC test as a “left shift.” This just means that there are more immature white blood cells in the blood and is common when the body fights infection or inflammation.

Because high immature granulocytes are often a sign of infection, you might also have symptoms like a fever, sore throat, flu-like signs, a persistent cough, or signs of a urinary tract infection.

Causes of High Immature Granulocytes

Let’s look in more detail at what doctors say can be the causes of high immature granulocytes.

Pregnancy can cause high immature granulocytes

A blood test during pregnancy may show higher than normal levels of immature granulocytes.

If you are pregnant, doctors usually monitor your blood work to make sure that you and your baby are healthy.

According to the Indian Journal of Hematology & Blood Transfusion, total blood volume in your body increases by about 1.5 liters. To meet the needs of extra blood, your bone marrow increases white and red blood cell production. This can lead to more immature granulocytes in your blood. The researchers say that this is normal and there is nothing to worry about.5

Elevated immature granulocytes in bacterial infections

A common reason for high immature granulocytes is having a bacterial infection.

As I’ve explained in this article, your immune system produces more white blood cells to combat infections in the body. If your infection is severe or acute, you might see a rise in immature granulocytes in your CBC and differential blood count.

The Journal of Critical Care reports that patients with microbial infections show an increase in the percentage of immature granulocytes. Doctors can use the levels of IGs to determine the extent, severity, and seriousness of the infection.6

Some common bacterial infections that could increase levels of immature granulocytes are strep throat, E. coli infections, sexually transmitted diseases, urinary tract infections, and respiratory tract infections.

For example, if you have a urinary tract infection, as well as having increased white blood cells in your blood, you might have leukocytes in your urine. PubMed Health says that leukocytes are a collective name for white blood cells that include granulocytes, monocytes, and lymphocytes.12

Interestingly, Dr. Lynnus Peng on Medscape says that detecting immature granulocytes can help to determine the severity of bacterial dental infections.7

One way to prevent infections is to give your immune system a natural boost. Natural remedies for boosting your immune system include garlic, vitamin C, and echinacea. Of course, if your body is fighting a serious infection, you should follow the advice from your doctor.

High immature granulocytes is a sign of acute inflammatory conditions

Inflammatory conditions in your body may be to blame for a high immature granulocyte blood count.

According to the Journal of Rheumatology, testing for IGs in a white blood cell count can help to identify certain inflammatory conditions like rheumatoid arthritis. In fact, researchers have come to realize that levels of IGs and other white blood cells can help to determine the progression of the disease.8

Detecting immature granulocytes in the bloodstream can also help doctors check for sepsis and monitor its spread. Dr. Jerry R. Balentine on eMedicineHealth says that sepsis is a condition when the body fights an infection that is spread through the bloodstream.11 

The journal BMC Immunology reported that checking for immature granulocytes in WBC tests can help to diagnose sepsis. The researchers said that the “left shift” in the white blood cell count, or in other words, increased percentage of immature granulocytes can help identify this life-threatening condition.9

You can read more about the causes of sepsis, its symptoms and how to reduce your risk for developing it in my article about blood poisoning – signs and symptoms you shouldn’t ignore.

Another inflammatory condition that is linked to increased levels of immature granulocytes is pancreatitis. A Polish medical journal reported that inflammation of the pancreas results in more immature granulocytes being released into the bloodstream. The higher the number of immature granulocytes indicates the severity of the infection.10

Age Affects Immature Granulocytes

Age can also cause higher levels of immature granulocytes in the bloodstream.

According to Medscape, an increase in over 2% of immature granulocytes in the elderly or newborn infants can sometimes happen. A high level of immature granulocytes without an increase in neutrophils (or, white blood cells) could indicate an acute infection without other symptoms being present.4

Other Causes of High Immature Granulocytes

Apart from the causes of high immature granulocytes already mentioned in this article, there are other conditions that are connected with IGs in the blood. According to Dr. Choladda Vejabhuti Curry on Medscape, high IGs along with increased neutrophils could be caused by:4

  • Certain cancers
  • Tissue necrosis
  • Surgical or orthopedic trauma
  • Bone marrow disorders
  • Steroid use

How to Boost Your Immune System to Fight Infections

As high immature granulocytes are connected to acute inflammatory conditions or bacterial infections, what can you do to boost your immune system to improve the protection of your body against disease-causing organisms?

Cleanse your blood to improve immunity

The health of your blood is closely connected with your body’s immune system and ability to fight infections. Cleansing your blood is a great way to naturally rid toxins from your body and keep yourself in good health. Blood provides your body’s cells with oxygen and nutrition and removes waste and other unnecessary pollutants. Therefore, purifying your blood is important to keep your body functioning properly and help prevent infections and diseases.

In my article about the top 17 foods and herbs to cleanse your blood you can find research based information on which foods and herbs can help your liver and kidneys to function better so that they filter out toxins and keep your blood clean. Many of these foods might be already found in your kitchen.

Foods and supplement traditionally used for increasing immunity

Infection can come in many ways. If we look at the common types of infection, we are talking about skin infections, cold, flu, coughing or a runny nose. There are natural substances that can boost your immune system and prevent infections, or if you’ve already developed an infection, you can speed up the healing process with them.

In my article about how to boost your immune system naturally you will find how substances such as zinc, olive leaf complex, vitamin C, garlic, astargalus and echinacea are all used to help your body fight infections. For example, zinc was found to decrease the duration of colds, and olive leaves contain polyphenols that can fight a big variety of viruses, bacteria, yeasts and fungi. You can make your own olive leaf tea or echinacea tea or use garlic as an antibiotic to ward off infections.

Daily Activities to Improve Your Immunity

In my article about quick life hacks to improve your immunity almost immediately, you can find simple and effective ways to incorporate in your daily life that will greatly improve your immune system. Lifestyle changes such as getting enough sleep, eating healthy diet, exercising regularly, proper hygiene habits and managing stress levels are just some of the quick ways you can do to strengthen your immune system to build your internal army to fight viruses, bacteria, allergies and all the other enemies lurking all around you.

Probiotics for gut health

There is a lot of interaction between our body’s immune system and bacteria in the gut. Probiotics are a healthy type of bacteria that help the digestive system, immune repair, and immune defense. They keep the bad bacteria from proliferating and ensure better health. In fact, the functions of the gut flora are complex enough to resemble those of an organ, leading some researchers to refer to the gut flora as a “forgotten organ”.

Fermented foods like yogurt, kefir and miso have probiotics, but if you don’t consume sufficient amount of them you may need to consider taking probiotic supplement. You can find more benefits of taking probiotics in my previous article about why probiotics are so good for you.

Cleanse your lymphatic system to improve immunity

The lymph system is a complex drainage system. The lymphatic drainage consists of lymph nodes, vessels, spleen, and thymus. The lymphatic system plays an important role in fighting infections and absorbing excess fluids, fats, and toxic waste material from your entire body.

In my article about top 10 natural ways to cleanse your lymphatic system you can find how dry brushing, herbal teas, massage and deep breathing can improve your lymphatic system, and as a result you will enjoy a better protection from various infections. You can also try this 3 day lymphatic cleanse or this lymph cleansing herbal infusion.

Read my other related articles:

Article Sources

  1. Britannica. Neutrophil.
  2. MedicineNet. Granulocyte.
  3. Medscape. Differential blood count. Reference range.
  4. Medscape. Differential blood count. Interpretation.
  5. Indian J Hematol Blood Transfus. 2012 Sep; 28(3): 144–146.
  6. J Crit Care.2014 Aug;29(4):523-7.
  7. Medscape. Dental infections in emergency medicine workup.
  8. J Rheumatol.2000 Jun;27(6):1341-51.
  9. BMC Immunol. 2013; 14: 8.
  10. Prz Gastroenterol. 2017; 12(2): 140–144.
  11. eMedicineHealth. Sepsis (blood infection).
  12. NCBI. Leukocytes (white blood cells).

The post Immature Granulocytes (IG): What They Are and What They Say About Your Health appeared first on Healthy and Natural World.

Posted in Health | Comments Off on Immature Granulocytes (IG): What They Are and What They Say About Your Health

Daylight and Depression…are you affected by the days getting shorter?

daylight and depressionWhat about Daylight and Depression…The Days are Getting Shorter…

Is there a link between daylight and depression? The days are getting shorter; are you finding yourself less energetic?  More apt to go home and get in your jammies, plop on the sofa and turn on the TV?

If you are, you’re not the only one.  Many of us struggle with feeling less energetic, a bit blue and some of us get downright depressed when the seasons change, and we don’t get enough sunlight.

One of my favorite gurus on brain health, Dr. David Perlmutter, has a son who is following in his footsteps.  Austin Perlmutter wrote a post I want to share with you.  It’s very timely given we’ve just turned back the clocks.  Here in New England, it’s dark by 4:30 and then still dark in the morning when you pry yourself out of your nice warm bed at 5:45am!

One of my favorite takeaways from Austin’s post is:

“Following a Mediterranean diet, a low glycemic index diet, and a diet low in fast food could be making you a happier (and healthier) person.”

Here’s a link to his post.  It’s a very quick read, and may give you a few tips you can put into practice right away to combat those winter blues!

I really like the way he suggests different diets.  It’s long been my stance that “diet” is a four letter word, and that we shouldn’t follow a diet, but make healthy eating a permanent lifestyle change.  However, the more I speak and write and teach on the subject of healthy eating, the more I realize “diet” seems to be a term that we can all relate to and that creeps into our conversation whether we’re discussing something long term or the current fad diet.

I hope you’ll take a look at Austin Perlmutter’s post.  The one thing I would add is that I’ve found taking SAMe to be extremely helpful in stabilizing mood.  If you’re currently taking any kind of medication for depression or anxiety (or any medication at all), you should check with your physician before adding SAMe to you daily regimen.

Click here to see the SAMe I use.

And if you’d like another few tips about depression, check out this post I wrote from a while back. It’s my take on what it takes to live with depression.

Helping You Achieve Major Wellness in Your Life!

Cheryl A Major, CNWC

Cheryl A Major, CNWC

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter

The post Daylight and Depression…are you affected by the days getting shorter? appeared first on Thin Strong Healthy.

Posted in Cheryl A Major CNWC, Depression, depression and diet, Healthy Eating | Comments Off on Daylight and Depression…are you affected by the days getting shorter?

Positive Pregnancy Test: When and How Early After Implantation?

A positive pregnancy test can show up very soon after implantation has occurred. Most women who want to get pregnant are very keen to take a home pregnancy test (HPT) to see if it results in a positive pregnancy test result. Depending on your body and levels of hormones, early pregnancy can be detected by a positive pregnancy blood test that can show up as soon as 3-4 days after implantation. Usually, a urine home positive pregnancy test takes a few days longer and may be positive as soon as 5-7 days after implantation.

Even if the home pregnancy test result is not positive, it doesn’t necessarily mean that you are not pregnant. How soon early pregnancy can be detected depends on the levels of the hormone called human chorionic gonadotropin (hCG). Positive home testing kits and pregnancy blood tests check for elevated levels of hCG which start to rise right after implantation. A positive HPT will undoubtedly mean that you are pregnant and should visit your doctor for hCG blood test.

Most positive pregnancy test kits advise that you should wait until the first day of your missed period before taking a urine HPT. This is when levels of hCG will usually be high enough for the majority of pregnancy testing kits to show a positive pregnancy result if you have conceived. However, some positive home testing kits are more sensitive and may be able to detect early pregnancy quite soon after implantation.

If you have already waited for a few days after your missed period to take a pregnancy test, and it is still negative, chances are that you are not pregnant.

In this article, you will find out how early you can detect early pregnancy from positive pregnancy home testing kits. You will also learn about the other early signs of pregnancy that can help determine if implantation has taken place.

How Long After Implantation You Need to Take a Pregnancy Test?

How early you can take a pregnancy test depends on a number of factors including the sensitivity of the HPT, hormone levels in your body, and the regularity of your menstrual cycle.

An early pregnancy test can only become positive when an egg is fertilized after ovulation. According to the American Pregnancy Association, ovulation happens about 11 to 21 days from the start of your last period.1 At ovulation, an egg is released and lives for up to 24 hours in the fallopian tubes waiting for a sperm that lives live long enough to fertilize it. Some signs of ovulation include discharge, light abdominal cramping, and some ovulation spotting.

When the fertilized egg attaches itself to the wall of your uterus, implantation occurs. As soon as implantation happens, your body produces hCG and the pregnancy hormone can be detected in a positive blood pregnancy test. At the same time, you may have other signs of implantation such as light spotting that lasts a day or two, mild cramping, tender breasts, and an increased need to pee.

The length of time after implantation you need to take a pregnancy test to check if it’s positive or not depends on the sensitivity of the type of the pregnancy test that is carried out. The two types of pregnancy tests to check for early pregnancy are:

  • Urine hCG pregnancy test kits that you do at home and show up a mark to indicate a positive pregnancy test or a negative test result.
  • Blood tests at the doctor’s office to check for hCG in blood serum.

Urine hCG test – When is it positive after implantation?

Some of the most sensitive urine pregnancy test kits can detect early pregnancy in less than a week after implantation. The sensitivity of most home pregnancy testing kits is 25 mlU/ml. The American Pregnancy Association say that a reading of more than 25 mIU/ml in urine indicates pregnancy.2

The levels of hCG are detectable a few days after implantation. For example, a report published in a German medical journal said that sensitive pregnancy testing kits can detect hCG as early as 4 days or even 10 days before your next period is due.3

According to Dr. Nivin Todd on WebMD, implantation occurs 3-4 days after the egg is fertilized. This may result in implantation bleeding which can be one of the earliest signs of early pregnancy. Dr. Todd says that hCG levels will show up in most urine tests from as early as 7 days before you expect your next period.4

This means that after spotting signs of implantation, you could have a positive urine pregnancy test as early as 6 or so days after implantation.

Sometimes, urine home pregnancy tests show up “false-negative” results because not enough hCG hormone has been detected yet. This means that you could still be pregnant even though the pregnancy test shows up as negative. However, in a few days, the pregnancy test will become positive in women if implantation has taken place.

You can test for pregnancy using a urine pregnancy test as early as a week before your next period is expected. Even if the results are negative, you shouldn’t lose hope. Take another urine pregnancy test after 5-7 days to see if it becomes positive. According to Lab Tests Online, if you are pregnant, an early positive urine pregnancy test will be reliable 10 days after your missed menstrual period.5

Blood hCG Level and early pregnancy test

A positive pregnancy blood result will be positive 2 or 3 days before a urine pregnancy test. Blood tests to test positive for the pregnancy hormone hCG are also more accurate than urine pregnancy tests as they can show the exact levels of hCG.

Doctors also use hCG levels to determine how many weeks you are pregnant and to monitor your health during pregnancy.

A blood pregnancy test will become positive very soon after implantation. According to Dr. Melissa Conrad Stöppler on MedicineNet, positive pregnancy blood test result can show up as early as one week after conception. Because implantation happens 3-4 after conception, you might get early pregnancy blood test results that are usually positive within 3 or 4 days after implantation.6

In very rare circumstances, you might have a “false-positive” pregnancy test result. Dr. Stöppler says that medication, tumors, or other conditions can show up as a positive pregnancy test when there is, in fact, no pregnancy.

Pregnancy Test Soon After Implantation – How Accurate Is It?

A positive pregnancy test is almost certainly correct and is usually very accurate. However, you always need follow the instructions of the home pregnancy test correctly.

Doctors from the National Health Service say that if the pregnancy test results are positive, then you are probably pregnant. However, a negative test result is less accurate and isn’t necessarily an indicator that you’re not pregnant. Sometimes, taking the pregnancy test too soon after implantation doesn’t allow for high enough levels of hCG hormone to develop.7

It is possible that positive pregnancy test results can show up anytime when the concentration of pregnancy hormone increases to be detected in a blood test or urine sample.

According to Dr. Traci Johnson on WebMD, there are 6 factors that can affect how accurate a pregnancy test is soon after implantation. Some of these are:8

  1. When the urine test was taken. It is usually recommended to take the test first thing in the morning. This is because the concentration of hCG will be higher and makes a positive pregnancy result more likely.
  2. When you ovulate. Each woman’s menstrual cycle is different and ovulation may not always happen exactly when planned. Although the average time of ovulation is mid-cycle, your body can release an egg as soon as day 11 of your cycle and as late as day 21.
  3. When implantation happens. It can be difficult to know exactly when implantation happens. A fertilized egg takes between 6 and 12 after ovulation to implant itself in the uterine lining.1
  4. How soon after implantation you take the test. There needs to be enough concentration of hCG for a positive pregnancy test result. It may take time for pregnancy test results to become positive if you have successfully conceived.
  5. The sensitivity of the pregnancy test. Doctors from the Mayo Clinic say that some pregnancy testing kits are more sensitive than others. Therefore, some may require a higher amount of pregnancy hormone hCG to show a positive pregnancy test result.9
  6. Blood and urine hCG levels. There are also various factors that can affect pregnancy hormone levels. For example, if you drink too much fluids, you might not get a positive pregnancy reading taking a urine test soon after implantation.

The European Journal of Epidemiology says that smoking and being overweight can also negatively affect hCG levels. This makes it harder to test for early signs of pregnancy soon after implantation.10

However, if you are pregnant, then pregnancy test result is usually positive within 7-10 days after you have missed a period.

How to Test for Pregnancy Soon After Implantation

Because they are cheaper and quicker than making an appointment with your doctor for a pregnancy blood test, most women use home pregnancy tests kits that check hGC level in urine. These will test positive for pregnancy when hCG reaches at least 25 mIU/ml.

To use a urine pregnancy test soon after implantation to check if it tests positive, this is what you should do:

  1. Wash your hands with water and soap.
  2. Remove the testing kit from its packaging and sit on the toilet seat.
  3. Depending on the type of test, you either need to urinate on the testing stick or into a small plastic cup.
  4. The urine sample should be from midstream, so you should pee a little before collecting urine in the cup or placing the stick in the urine stream.
  5. If you are using the urine collection method to test positive for pregnancy, follow the instructions on using the dropper.
  6. Now, it’s time to wait. The best thing is to do something to distract yourself for the 5 minutes or so it takes the test to show positive or negative.
  7. Check the results.

What do Pregnancy Test Results Mean After Implantation?

Depending on the results testing positive or negative for pregnancy, it’s important to know exactly what the results indicate.

Positive pregnancy results usually mean that you are pregnant. Most home pregnancy testing kits show the results by means of a line that tests positive for pregnancy. Dr. Traci Johnson on WebMD says that even if the line for a positive pregnancy test result is very faint, it still means you are pregnant.8

If your pregnancy test is positive, then it means that you should make an appointment to see your doctor. The earlier you can arrange for prenatal care, then the better health you and your baby will enjoy during pregnancy.

Negative pregnancy results may not necessarily mean that implantation hasn’t happened. You could still be pregnant because you tested too soon after implantation or you took the test the wrong way. Dr. Traci Johnson recommends retesting for a positive result in a week to check for pregnancy.

If the HPT still tests negative over 10 days after your missed period, you should speak to your doctor. A late or missed period could be a result of a hormonal imbalance as well as emotional stress, excessive weight loss or gain and problems with pelvic organs.12

Signs of Early Pregnancy Very Soon After Implantation

Even before an hCG pregnancy test becomes positive, you may have some signs of implantation that show up before a pregnancy test confirms that you are pregnant.

Implantation spotting. Many women experience implantation spotting as one of the earliest pregnancy signs. Implantation bleeding looks like very light spotting that could be a rusty brown or light pink color. Spotting associated with implantation usually last up to 2 days.

Implantation cramping. Around the time when the fertilized egg attaches to the uterine lining you might experience mild cramping. Implantation cramping usually happens just before or just after you notice implantation spotting.

Breast tenderness. Doctors from the American Pregnancy Association say that your breasts may become sore when implantation happens. In fact, your breasts may appear swollen and tender even as early as 1 to 2 weeks after conception.11

Other signs of implantation or early pregnancy that you might notice before a pregnancy test tests positive are frequent urination, food aversions or cravings, backaches and headaches, and mood swings.

If you notice these signs of pregnancy, and you know that you had intercourse around the time of ovulation, you should take home pregnancy testing kit. If the results are negative, they may become positive several days later as pregnancy hormone increases.

Read my other related articles:

Article Sources

  1. AmericanPregnancy. Understanding ovulation.
  2. AmericanPregnancy. Human chorionic gonadotropin.
  3. Geburtshilfe Frauenheilkd. 2014 Jul; 74(7): 661–669.
  4. WebMD. Pregnancy and conception.
  5. LabsTestOnline. hCG pregnancy.
  6. MedicineNet. How do you know if you’re pregnant.?
  7. NHS. How accurate are home pregnancy tests?
  8. WebMD. Pregnancy tests.
  9. MayoClinic. Home pregnancy tests.
  10. Eur J Epidemiol. 2015; 30(9): 1057–1066.
  11. AmericanPregnancyAssociation. Early pregnancy symptoms.
  12. WebMD. Missed or Irregular Periods.

The post Positive Pregnancy Test: When and How Early After Implantation? appeared first on Healthy and Natural World.

Posted in Health | Comments Off on Positive Pregnancy Test: When and How Early After Implantation?

How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based)

It is possible to lose 10 pounds in just one week with an effective 7-day diet plan. Rapid weight loss in one week can help you kick-start a long-term diet plan if you need to lose weight for health reasons or to get rid of excess body weight. Usually, losing weight in 7 days will result in a loss of mostly water weight. However, this can help get your weight down quickly as you aim to shed body fat in the weeks and months following.

Any effective diet plan to lose extra body weight fast should include exercise programs to burn fat and lifestyle changes to help keep weight off. These lifestyle changes for quick weight loss will help you lose weight safely and for the long term. Your 7-day diet plan will help you learn good habits to use as you continue your weight-loss program.

Having the goal to lose 10lbs, 20lbs, or 30lbs in a short space of time is a good goal, especially as being overweight or obese has related health issues. However, losing such a lot of weight so quickly could also cause other unnecessary health complications. A 7-day diet plan to lose 10 pounds in a week will mostly result in losing water weight. After that, you should concentrate on making good choices to help lose body fat in a gradual, calculated way.

In this article, you will find a detailed, research based, and comprehensive diet plan to help you lose up to 10 pounds in a week. These science-based methods will help you lose weight fast and develop good habits to help you lose weight and keep it off.

Is It Possible to Lose 10 Pounds in One Week?

With an effective diet plan and exercising, it is really possible to lose 10 pounds in just one week.

To make sure you lose weight safely, it’s important that any diet plan – whether that is a 7-day plan or a 30-day diet plan for rapid weight loss – should not restrict nutrients that your body needs. It’s good to remember that you didn’t gain 10lbs in 7 days and it’s not reasonable to assume that you can lose 10lbs of pure body fat in 7 days.

So, how is it possible to lose 10 pounds in one week? According to a study published in the American Journal of Clinical Nutrition, most of the initial weight that a person loses by reducing calorie intake is water weight.

Researchers say that glycogen is the storage form of carbohydrates in your body which requires water to be stored by the body. When you start on a diet to restrict calorie intake, your body weight reduces because of glycogen stores and water being depleted.1

The study found that a person can lose up to 11lbs (5 kg) of body weight in a short space of time without losing any body fat. In fact, some participants in the study were able to lose up to 16lbs (7.4 kg) of glycogen and water weight in the space of just four days!

However, regarding very low-calorie diets that result in losing lots of pounds in a week or so, the American Journal of Clinical Nutrition also reported that there can be a tendency to quickly regain weight.

Therefore, it’s important that a 7-day diet plan is only used to lose weight quickly at the start of your program. After that, to keep weight off, you should develop effective lifestyle habits that continue to burn body fat through dieting and exercising.

To lose 10 pounds in a week, you need a robust and effective 7-day diet plan. Here are effective ways to help you lose as much as 10lbs in 7 days or less.

How to Lose 10 Pounds in 7 Days: Effective Ways to Lose Weight Quickly (Evidence Based)

Lower calorie intake to quickly lose 10 pounds in a week

The best way to lose 10 pounds in a week is to make sure your diet plan to lose weight fast greatly reduces your daily calorie intake.

Calories represent an energy source for your body, and any unused calories are stored in the body as body fat or water weight. To lose as much as 10lbs in a short space of time, you need to both reduce portion size and swap foods high in calories for healthier choices. This means limiting saturated fats and eating more fruit and vegetables.

By consuming fewer calories every day, you will notice a change in your waistline and your health in general. Many doctors agree that saturated fats pile on the pounds and also cause many cardiovascular problems.

What are healthy food swaps you can make if you want to lose up to 10lbs in a week or two? To lose as much as 20lbs in a few weeks, here are some healthy food swaps doctors from the National Health Service recommend to help you lose weight:2

  • Instead of white bread and pasta, choose wholegrain types.
  • If you eat meat, choose leaner cuts of meat like turkey, chicken breast, and “choice” sirloin beef.
  • Choose tomato-based and vegetable sauces rather than creamy cheese sauces on wholegrain pasta or fish dishes.
  • Drink more green tea for weight loss and drop sugar-laden sodas.
  • Try some alternative dairy products that are rich in calcium but low in fat.

The National Heart, Lung, and Blood Institute recommends reducing your daily calorie intake by 500 to 750 calories per day if you want to lose weight and keep it off.30

Lose weight faster by changing your eating habits

If you are determined to lose 10 or 20 pounds fast and keep the weight off, then it’s important to change your eating habits.

Effective rapid weight loss and being able to keep the weight off is only possible by learning good positive habits when it comes to food. This can help you continue losing weight long after your initial drop in body weight in the first seven days of dieting.

Dr. Arefa Cassobhoy on WebMD recommends drinking a 16-oz. glass of water before every meal. This recommendation to help boost the speed a person loses weight was based on a study of the effects of drinking water and obesity. It was observed that obese individuals who drank a large glass of water 30 minutes before their meal were able to lose weight faster.3

Another effective tweak for safe weight loss is to start your day with protein. Great sources of protein that keep you feeling fuller for longer are eggs, lean meat, milk or nuts. You might be surprised at the health benefits you can enjoy if you have eggs for your breakfast regularly. A protein-rich breakfast will give you plenty of energy and prevent you snacking before lunchtime. This will help you lose weight quicker in a 1 or 2-week weight loss plan.

Another way to boost the effectiveness of your seven-day diet plan is to be careful as to when and why you eat. The Journal of Occupational and Environmental Medicine reported that weight gain is often associated with emotional eating. Very often, eating in response to emotional triggers is one of the causes for individuals to put on weight and become obese.4

If you find it difficult to avoid eating when you are feeling down or depressed, then please read my article on how to conquer the pitfalls of emotional eating. Some ways to do this is to get the proper amount of fiber and protein in your diet, get enough shut-eye at nighttime, and try to eliminate anxiety and stress.

Lose up to 10 pounds in a week by eating small frequent meals

If you need to lose 10 pounds fast, then eating small frequent meals throughout the day may help increase your chances of losing weight.

Some studies point to the fact that having smaller meals frequently throughout the day can help reduce body fat. The journal Nutritional Reviews stated that this method has helped many overweight people to lose weight.5

However, this may not work for everyone. The journal Obesity reported that the most important factor in losing weight and keeping your body weight down is your daily calorie intake. So, whether you eat 3 meals a day or 6 small meals a day, keep an eye on the overall number of calories you consume.6

Limit portion size to speed up weight loss in 7 days

To be able to lose 10 pounds in a week, it is very important to limit portion size and be aware of how much you eat at every meal.

You might be surprised at how much weight you can lose in a week without much effort just by eating smaller meals. For example, the American Journal of Clinical Nutrition found that calorie intake was reduced by as much as 30% just by eating smaller lunches.7

As well as reducing portion sizes to help boost your weight loss plan, you should think about the types of food that you consume. For example, the journal Obesity recommends eating more low-density energy sources and consuming less high-density energy foods. Therefore, to lose weight quicker, you should have more vegetables and lean protein on your plate and cut out fatty foods.6

To help control portions if you want to lose weight in a week or two, you could try using a portion control plate.

Reduce carbs for speedy weight loss and drop 10 pounds in a week

Eating too much unhealthy carbs can make you fat so you should consume less unhealthy carbohydrates to lose weight.

Unhealthy carbohydrates include simple carbohydrates that have been refined. Some examples are foods made from white, refined flour like white bread, pasta, cakes, pastries and so forth. Added sugar is also a simple carbohydrate. Low-carb diets have a proven efficiency in helping to lose weight fast as well as other health benefits.

When you think about cutting out carbs to lose weight, you should remember that not all carbohydrates are unhealthy. Complex carbohydrates consist of foods like wholegrain bread, whole-wheat pasta, brown rice, vegetables, beans, and fruits.

In an article on WebMD entitled “Good carbs, bad carbs: Why Carbohydrates Matter to You”, Dr. Kathleen Zelman says that food containing fiber is necessary for a well-balanced diet. These food sources help control weight and can even lower your risk of cardiovascular disease and colon cancer.8

Avoid sugar and junk food to lose 10 pounds in a week

If you really want to lose weight in a short space of time, it’s essential to avoid processed foods and foods that have added sugar.

Many studies have pointed to the fact that consuming junk food and drinks high in sugar content is associated with growing levels of obesity and an increased body mass index.9

Junk food often contains high amounts of sugar, unhealthy fats, and contain little nutritional value. Consuming processed foods and sugary sodas will make it very difficult to lose a lot of weight in a short space of time.

For example, Dr. Laura Martin on WebMD says that sugar consumption is connected with excess weight. So, cutting out sugary foods and sodas can help a person lose weight quickly and also provide many extra health benefits.10

Drink more water to lose weight fast

A very simple way to lose 10 pounds fast is to drink more water.

In this article I have already highlighted the benefit of drinking a glass of water before every meal. However, increased daily water intake can also help you lose weight fast.

The Journal of Natural Science reported that drinking around 1.5 liters of water a day can help a person reduce body fat, overall body weight, and decrease body mass index (BMI). In fact, the researchers said that increased water intake can help obese individuals drop body weight quicker.11

Drinking more water to lose weight has other health benefits. For example, drinking water is one of the best ways to detox your liver and flush out toxins. You can also keep your kidneys healthy naturally and prevent infections. So, why not try one of my great calorie-free flavored waters for weight loss to help boost your dieting efforts?

Lifestyle Changes that Help Lose Weight Quickly in a Week

To make sure that your efforts to lose 10lbs in a week are effective and you don’t pile on the pounds after, it’s important to make certain lifestyle changes. An effective 7-diet plan for rapid weight loss needs to be backed up by positive changes to your daily activities.

Here are 4 positive changes that you can make to your lifestyle to help lose more weight faster.

1. Keep active to lose weight fast

Any effective weight loss plan to lose weight in 30 days or in 7 days needs to incorporate physical activity.

To help lose weight fast, it’s important to stay active throughout the day. The journal Mayo Clinic Proceedings reported that even small actions can increase daily energy expenditure. It was found that non-exercised activity thermogenesis, or NEAT, can help to increase calorie expenditure. The study suggested that obese individuals could benefit from NEAT movements to help reduce body mass index and protect a person from heart disease.

The journal Clinical Endocrinology & Metabolism reported that NEAT can include things like walking to work, typing, doing yard work, or even fidgeting.13 Here are a few ideas to help incorporate NEAT into your daily activities and help burn fat quicker:

  • Pace when talking on the phone.
  • Take the stairs rather than the elevator.
  • Carry your groceries rather than take a cart.
  • Alternate which leg you stand on when you have to wait in line.
  • Sit on a large ball at home to help tone your core and burn some more calories.

2. Sleep to help lose 10lbs quickly

Plenty of sleep is essential if you have the goal to lose 10 pounds of body fat or more in 7 days.

According to Dr. Melinda Ratini, a lack of sleep is associated with obesity and weight gain. Dr. Ratini says that you have fewer cravings to eat high-carb snacks when you are well-rested. Sleep also helps to reduce fat by balancing your hormones and increase your metabolism naturally.

Of course, a stress and daily anxieties can make falling asleep difficult. To help improve your nighttime rest and stop fat building up in your body, there are some ideas to help you lose up to 10lbs in 7 days:

  • Don’t watch TV or work at a computer for at least 60 minutes before going to sleep.
  • Try to wake up and go to bed at the same time every day (yes, even on the weekends!).
  • Avoid stimulants like alcohol, coffee, or chocolate an hour before going to bed.
  • Sleep in a dark room.

3. Eliminate stress to drop excess pounds quicker

Eliminating stress will help you drop 10 pounds of body weight in a week much quicker.

Stress can play havoc with your hormones and also increase the desire to binge eat. Dr. William Blahd on WebMD says that stress causes cortisol levels to spike in the body which results in cravings for “comfort” foods. Stress can also increase your risk of diabetes, cardiovascular disease, or having high blood pressure.

In order to help increase the effectiveness of your diet plan and reduce stress, Dr. Blahd recommends some of the following ways:

You will find more helpful ideas on eliminating stress in my article on the 14 best ways to get rid of stress naturally.

4. Stay motivated to lose weight in a week and keep it off

Possibly, one of the most important factors in losing a lot of weight fast and then keeping it off is to stay motivated.

According to doctors from the Mayo Clinic, long-term weight loss through a diet plan and exercising are only possible by making permanent changes. This means changing your eating habits for good and sticking to positive lifestyle choices.15

To help keep your motivation strong to help you through the highs and lows of losing weight, here are some of the suggestions from doctors at the Mayo Clinic:

  • Make a solid commitment to your weight-loss program.
  • Develop a network of trusted friends who will support you to boost your inner motivation.
  • Keep your goals realistic when it comes to losing weight in a specific time period.
  • Don’t give up if you have a setback.

Exercise to Lose 10 Pounds in 7 Days

To make sure and lose 10 pounds in a week, it is important to get regular exercise to burn off calories. Apart from getting rid of a lot of weight quickly, exercising has many benefits to your heart and it boosts your blood circulation.

To help quickly get rid of the extra weight that you carry around your belly, thighs, arms or face, here are some of the best exercises to incorporate into your seven-day diet plan.

Walk to get rid of excess weight in a week

To shed extra pounds of body fat after your initial weight loss, increase the amount of walking that you do every day.

According to the International Journal of Obesity and Related Metabolic Disorders, walking for just 30 minutes a day for 5 days of the week can help lose weight quicker.16

You might be surprised at how easy it is to increase the number of steps you take every day.

If you want to start seeing results within a week while losing weight, you should increase your daily steps to 10,000 a day. To find out how many calories you can burn in a day by walking, please check out my article on how walking can help burn body fat. You will also notice that your face appears thinner as well.

Some ways to help start losing pounds in a matter of days by walking more are:

  • Get off the bus a few stops early or park your car further from your destination.
  • Take the stairs rather than the elevator or get off a few floors early and walk the rest.
  • Go for a brisk walk at lunchtime.

High-intensity interval training (HIIT) exercises to quickly lose weight fast

High-intensity interval exercises are a great way to lose up to 10lbs in a week and can help to burn calories more efficiently.

HIIT exercising involves short bursts of high-intensity exercises followed by short intervals of active resting. For example, you could sprint as fast as you can for 30 seconds then do a light jog for 30 seconds and then repeat the hard sprint. You continue alternating between high-intensity and gentle resting as much as you can manage.

Many studies have shown that HIIT is even more effective than regular exercising. The Journal of Obesity reported that HIIT exercising can help to get rid of body fat quicker. HIIT also increases your aerobic and anaerobic fitness and has many health benefits including improving cardiovascular health and reducing blood pressure.17

To learn more about the benefits of HIIT, please read my article on how to train using HIIT exercises for faster weight loss.

Lift weights as part of 7-day diet plan to lose weight faster

Another way to get rid of a tremendous number of calories and burn fat in seven days is to lift weights.

The benefits of weightlifting as part of a diet plan are two-fold:

  • You burn off more calories and thus reduce body fat quickly and safely.
  • You build muscle mass which, in turn, burns more calories.

Various studies have reported that heavy resistance training using weights or resistance bands helps increase muscle metabolism. This increase in your resting metabolic rate will also help to burn calories when resting.17

As a precaution, before starting a program of intense weightlifting, you should consult with a medical professional to have your health assessed and a suitable program developed for you.

Other ways to lose 10lbs in a week

The Centers for Disease Control and Prevention says that other ways to boost physical activity and help drop pounds quicker are:18

  • Taking brisk walks frequently.
  • Cycling regularly.
  • Actively playing with children.
  • Doing yard work.

7-Day Diet Plans for Rapid Weight Loss

There are a few specific diets that can help you lose up to 10lbs in 7 days. Here are some of these.

Ketogenic (keto) diet for fast weight loss in a week

Restricting your intake of carbs can help to increase your body’s potential to burn fat quicker. In fact, results from ketogenic diets are often seen very quickly.

A keto diet is well known for being a low carb diet. It’s referred to as many different names – ketogenic diet, low carb diet, or low carb high fat diet (LCHF).

According to the journal Experimental & Clinical Cardiology, a low-carb diet can help to quickly lose weight in obese individuals and reduce their body mass index.19

When undertaking a low-carb diet, it’s important to remember that not all carbohydrates are bad for you. Many healthy sources of carbs such as whole grains contain healthy amounts of fiber, B-group vitamins, minerals like magnesium, and other nutrients that a healthy body needs for energy.

Intermittent fasting to reduce weight in a week

Intermittent fasting can help to reduce weight in a week and help you see quick but sustained results from your weight loss program.

Intermittent fasting involves reducing your calorie intake during a short period and eating normally at other times. One popular diet is the 5:2 diet that involves restricting calorie intake to around 600 calories for 2 non-consecutive days in the week. Other variations are a 16-hour fast with an 8-hour window when you can eat. Or, 20-hour fast with a 4-hour feeding window.

Far from being a “fad diet,” the Journal of Obesity reports that intermittent fasting is a safe way to lose weight. It can help a person to quickly achieve their dieting goals in a short space of time.20

To find out more how intermittent fasting can help you quickly lose weight, please read my article on the benefits of the 5:2 diet and how to use it.

3-hour diet to lose weight quickly

Dr. Michael Dansinger on WebMD says that quick results from dieting can be seen using the 3-hour diet. This involves eating small portions of food every 3 hours and limiting calorie intake to 1,400 calories daily.21

Unsafe Ways to Lose 10lbs in a Week or Less

If you do an internet search on losing 10 pounds in a week or less, you will undoubtedly come across many unsafe and unproven methods of rapid weight loss. Here are some of the most popular.

Fad diets

Stay clear of fad diets as they usually promise amazing weight-loss results in an unreasonable time with little effort.

The University of Pittsburgh Medical Center reports that fad diets usually cut out important food groups and can lead to a nutrient deficiency. Also, fad diets are not only difficult to maintain in the long-term but they can cause more health problems like cardiovascular diseases, kidney stones, and high blood pressure.22

Starving yourself

It is not a good idea to starve yourself in an attempt to lose 10 pounds in a week or less.

Even though starving yourself will cause rapid weight loss, Dr. Kathleen Zelman on WebMD warns that you can also lose a lot of muscle tissue and the end result is usually that the body burns calories even slower. Going on an extreme fasting diet may make it harder for you to lose weight in the long term and you might end up putting on a lot of weight after the diet.23

Weight-loss pills

Don’t believe all the hype about weight-loss pills because they are not scientifically proven.

Dr. Gary Vogin on WebMD reports that there is very little evidence that supplements or pills that claim to make you lose weight quickly actually work. Even though some supplements can give your metabolism a boost or promote fat burning, the pills won’t make you lose weight quickly.24

In fact, all you might lose are dollars from your pocket as these promoted ways to lose weight quickly are often very expensive.

Skipping meals

To lose as much as 10 pounds in one or two weeks, you shouldn’t skip meals in order to reduce calorie intake.

For example, according to Dr. Kathleen Zelman on WebMD, breakfast helps to maintain proper blood sugar levels in the body and provides necessary protein, vitamins, and nutrients for the day. It was also found that people who ate breakfast regularly snacked less and were still able to lose weight.25

According to the American Journal of Clinical Nutrition, skipping breakfast leads to inflammatory conditions in the body.26

However, you should not confuse intermittent fasting with skipping meals. Intermittent fasting diets for rapid weight loss usually include light, low-calorie snacks or meals during the fasting time. This helps to nourish the body and prevent complications that extreme fasting can cause.

How to Lose 10 Pounds in One Week – The Bottom Line

When it comes to losing 10 pounds in a week, many studies show that this is highly possible.

However, it’s good to remember that this is mostly just water weight. If you really want to lose body fat, it is going to take longer than 2 weeks or even a month to reach your ideal weight. This requires sticking to a good weight-loss diet plan, exercising regularly, and taking care of your health in general.

Being realistic, the rapid weight loss that you experience in the first week of your diet plan can’t be maintained long-term. After the first week of quickly losing weight, your focus should turn to losing body fat gradually and in a safe manner.

For example, according to the Mayo Clinic, one pound of body fat contains 3,500 calories. The Mayo Clinic also reports that intensive aerobic exercising will burn about 650 calories in an hour. Therefore, if you do the math, to burn one pound of body fat you would have to do intensive exercising for just over 5 hours. Is this possible for you?

The bottom line is this: after losing up to 10 pounds in your first week of dieting, stick to safe methods to gradually lose weight and improve your general health.

Other Ways to Maintain a Healthy Weight

When you reach to your target body weight, you need to continue the good lessons you have learned from your effective weight-loss plan. According to the National Heart, Lung, and Blood Institute, the 3 main principles that will help you maintain a healthy weight are:29

  • Don’t consume more calories than you burn.
  • Keep active physically and mentally.
  • Lower calorie intake by 500 per day if you put on a few pounds.

Precautions when Losing 10 Pounds in 7 Days

Before undertaking a diet plan to lose weight fast, you are always advised to speak with a medical professional. Not all diet plans and exercise regimes are suitable for everyone and a doctor will check your general health. This will help you create a specific and effective diet plan that will not seriously impact on your health.

Your doctor will also examine you for any underlying health conditions that have to be taken into consideration. For example, high blood pressure, diabetes, or signs of joint stiffness or muscle weakness can all impact on the type of diet and exercise program that is best for you.

If your diet starts to make you feel unwell or you get fatigued easily, have dizzy spells, or nausea, you should speak to your doctor.

Read these related articles:

Article Sources

  1. Am J Clin Nutr. 1992:56;292S-3S.
  2. NHS. Healthy food swaps.
  3. WebMD. Drink water before meals to lose weight?
  4. J Occup Environ Med. 2011 Nov;53(11):1287-93.
  5. Nutr Rev.2015 Feb;73(2):69-82.
  6. Obesity (Silver Spring). 2013 Feb; 21(2): 336–343.
  7. Am J Clin Nutr. December 2002 vol. 76 no. 6 1207-1213.
  8. WebMD. Good carbs, bad carbs.
  9. UMICH. Supersized market economy, supersized belly.
  10. WebMD. Sugar and excess weight.
  11. J Nat Sci Biol Med. 2014 Jul-Dec; 5(2): 340-344.
  12. Mayo Clin Proc.2015 Apr;90(4):509-19.
  13. Best Pract Res Clin Endocrinol Metab.2002 Dec;16(4):679-702.
  14. WebMD. Does sleep affect weight loss?
  15. MayoClinic. Weight loss: 6 strategies for success.
  16. Int J Obes Relat Metab Disord. 2002 Nov;26(11):1484-93.
  17. J Obes. 2011; 2011: 868305.
  18. CDC. Physical activity for a healthy weight.
  19. Exp Clin Cardiol. 2004 Fall; 9(3): 200–205.
  20. Int J Obes (Lond).2015 May;39(5):727-33.
  21. WebMD. 3-hour diet.
  22. UPMC. Fad diets.
  23. WebMD. Diet myth or truth.
  24. WebMD. The truth about weight-loss pills.
  25. WebMD. Why breakfast is the most important meal of the day.
  26. Am J Clin Nutr. Impact of breakfast skipping.
  27. MayoClinic. What’s wrong with fast weight loss?
  28. MayoClinic. How much am I burning?
  29. NHLBI. Aim for a healthy weight.
  30. NHLBI. Healthy eating plan.

The post How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based) appeared first on Healthy and Natural World.

Posted in Food & Nutrition | Comments Off on How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based)

How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based)

It is possible to lose 10 pounds in just one week with an effective 7-day diet plan. Rapid weight loss in one week can help you kick-start a long-term diet plan if you need to lose weight for health reasons or to get rid of excess body weight. Usually, losing weight in 7 days will result in a loss of mostly water weight. However, this can help get your weight down quickly as you aim to shed body fat in the weeks and months following.

Any effective diet plan to lose extra body weight fast should include exercise programs to burn fat and lifestyle changes to help keep weight off. These lifestyle changes for quick weight loss will help you lose weight safely and for the long term. Your 7-day diet plan will help you learn good habits to use as you continue your weight-loss program.

Having the goal to lose 10lbs, 20lbs, or 30lbs in a short space of time is a good goal, especially as being overweight or obese has related health issues. However, losing such a lot of weight so quickly could also cause other unnecessary health complications. A 7-day diet plan to lose 10 pounds in a week will mostly result in losing water weight. After that, you should concentrate on making good choices to help lose body fat in a gradual, calculated way.

In this article, you will find a detailed, research based, and comprehensive diet plan to help you lose up to 10 pounds in a week. These science-based methods will help you lose weight fast and develop good habits to help you lose weight and keep it off.

Is It Possible to Lose 10 Pounds in One Week?

With an effective diet plan and exercising, it is really possible to lose 10 pounds in just one week.

To make sure you lose weight safely, it’s important that any diet plan – whether that is a 7-day plan or a 30-day diet plan for rapid weight loss – should not restrict nutrients that your body needs. It’s good to remember that you didn’t gain 10lbs in 7 days and it’s not reasonable to assume that you can lose 10lbs of pure body fat in 7 days.

So, how is it possible to lose 10 pounds in one week? According to a study published in the American Journal of Clinical Nutrition, most of the initial weight that a person loses by reducing calorie intake is water weight.

Researchers say that glycogen is the storage form of carbohydrates in your body which requires water to be stored by the body. When you start on a diet to restrict calorie intake, your body weight reduces because of glycogen stores and water being depleted.1

The study found that a person can lose up to 11lbs (5 kg) of body weight in a short space of time without losing any body fat. In fact, some participants in the study were able to lose up to 16lbs (7.4 kg) of glycogen and water weight in the space of just four days!

However, regarding very low-calorie diets that result in losing lots of pounds in a week or so, the American Journal of Clinical Nutrition also reported that there can be a tendency to quickly regain weight.

Therefore, it’s important that a 7-day diet plan is only used to lose weight quickly at the start of your program. After that, to keep weight off, you should develop effective lifestyle habits that continue to burn body fat through dieting and exercising.

To lose 10 pounds in a week, you need a robust and effective 7-day diet plan. Here are effective ways to help you lose as much as 10lbs in 7 days or less.

How to Lose 10 Pounds in 7 Days: Effective Ways to Lose Weight Quickly (Evidence Based)

Lower calorie intake to quickly lose 10 pounds in a week

The best way to lose 10 pounds in a week is to make sure your diet plan to lose weight fast greatly reduces your daily calorie intake.

Calories represent an energy source for your body, and any unused calories are stored in the body as body fat or water weight. To lose as much as 10lbs in a short space of time, you need to both reduce portion size and swap foods high in calories for healthier choices. This means limiting saturated fats and eating more fruit and vegetables.

By consuming fewer calories every day, you will notice a change in your waistline and your health in general. Many doctors agree that saturated fats pile on the pounds and also cause many cardiovascular problems.

What are healthy food swaps you can make if you want to lose up to 10lbs in a week or two? To lose as much as 20lbs in a few weeks, here are some healthy food swaps doctors from the National Health Service recommend to help you lose weight:2

  • Instead of white bread and pasta, choose wholegrain types.
  • If you eat meat, choose leaner cuts of meat like turkey, chicken breast, and “choice” sirloin beef.
  • Choose tomato-based and vegetable sauces rather than creamy cheese sauces on wholegrain pasta or fish dishes.
  • Drink more green tea for weight loss and drop sugar-laden sodas.
  • Try some alternative dairy products that are rich in calcium but low in fat.

The National Heart, Lung, and Blood Institute recommends reducing your daily calorie intake by 500 to 750 calories per day if you want to lose weight and keep it off.30

Lose weight faster by changing your eating habits

If you are determined to lose 10 or 20 pounds fast and keep the weight off, then it’s important to change your eating habits.

Effective rapid weight loss and being able to keep the weight off is only possible by learning good positive habits when it comes to food. This can help you continue losing weight long after your initial drop in body weight in the first seven days of dieting.

Dr. Arefa Cassobhoy on WebMD recommends drinking a 16-oz. glass of water before every meal. This recommendation to help boost the speed a person loses weight was based on a study of the effects of drinking water and obesity. It was observed that obese individuals who drank a large glass of water 30 minutes before their meal were able to lose weight faster.3

Another effective tweak for safe weight loss is to start your day with protein. Great sources of protein that keep you feeling fuller for longer are eggs, lean meat, milk or nuts. You might be surprised at the health benefits you can enjoy if you have eggs for your breakfast regularly. A protein-rich breakfast will give you plenty of energy and prevent you snacking before lunchtime. This will help you lose weight quicker in a 1 or 2-week weight loss plan.

Another way to boost the effectiveness of your seven-day diet plan is to be careful as to when and why you eat. The Journal of Occupational and Environmental Medicine reported that weight gain is often associated with emotional eating. Very often, eating in response to emotional triggers is one of the causes for individuals to put on weight and become obese.4

If you find it difficult to avoid eating when you are feeling down or depressed, then please read my article on how to conquer the pitfalls of emotional eating. Some ways to do this is to get the proper amount of fiber and protein in your diet, get enough shut-eye at nighttime, and try to eliminate anxiety and stress.

Lose up to 10 pounds in a week by eating small frequent meals

If you need to lose 10 pounds fast, then eating small frequent meals throughout the day may help increase your chances of losing weight.

Some studies point to the fact that having smaller meals frequently throughout the day can help reduce body fat. The journal Nutritional Reviews stated that this method has helped many overweight people to lose weight.5

However, this may not work for everyone. The journal Obesity reported that the most important factor in losing weight and keeping your body weight down is your daily calorie intake. So, whether you eat 3 meals a day or 6 small meals a day, keep an eye on the overall number of calories you consume.6

Limit portion size to speed up weight loss in 7 days

To be able to lose 10 pounds in a week, it is very important to limit portion size and be aware of how much you eat at every meal.

You might be surprised at how much weight you can lose in a week without much effort just by eating smaller meals. For example, the American Journal of Clinical Nutrition found that calorie intake was reduced by as much as 30% just by eating smaller lunches.7

As well as reducing portion sizes to help boost your weight loss plan, you should think about the types of food that you consume. For example, the journal Obesity recommends eating more low-density energy sources and consuming less high-density energy foods. Therefore, to lose weight quicker, you should have more vegetables and lean protein on your plate and cut out fatty foods.6

To help control portions if you want to lose weight in a week or two, you could try using a portion control plate.

Reduce carbs for speedy weight loss and drop 10 pounds in a week

Eating too much unhealthy carbs can make you fat so you should consume less unhealthy carbohydrates to lose weight.

Unhealthy carbohydrates include simple carbohydrates that have been refined. Some examples are foods made from white, refined flour like white bread, pasta, cakes, pastries and so forth. Added sugar is also a simple carbohydrate. Low-carb diets have a proven efficiency in helping to lose weight fast as well as other health benefits.

When you think about cutting out carbs to lose weight, you should remember that not all carbohydrates are unhealthy. Complex carbohydrates consist of foods like wholegrain bread, whole-wheat pasta, brown rice, vegetables, beans, and fruits.

In an article on WebMD entitled “Good carbs, bad carbs: Why Carbohydrates Matter to You”, Dr. Kathleen Zelman says that food containing fiber is necessary for a well-balanced diet. These food sources help control weight and can even lower your risk of cardiovascular disease and colon cancer.8

Avoid sugar and junk food to lose 10 pounds in a week

If you really want to lose weight in a short space of time, it’s essential to avoid processed foods and foods that have added sugar.

Many studies have pointed to the fact that consuming junk food and drinks high in sugar content is associated with growing levels of obesity and an increased body mass index.9

Junk food often contains high amounts of sugar, unhealthy fats, and contain little nutritional value. Consuming processed foods and sugary sodas will make it very difficult to lose a lot of weight in a short space of time.

For example, Dr. Laura Martin on WebMD says that sugar consumption is connected with excess weight. So, cutting out sugary foods and sodas can help a person lose weight quickly and also provide many extra health benefits.10

Drink more water to lose weight fast

A very simple way to lose 10 pounds fast is to drink more water.

In this article I have already highlighted the benefit of drinking a glass of water before every meal. However, increased daily water intake can also help you lose weight fast.

The Journal of Natural Science reported that drinking around 1.5 liters of water a day can help a person reduce body fat, overall body weight, and decrease body mass index (BMI). In fact, the researchers said that increased water intake can help obese individuals drop body weight quicker.11

Drinking more water to lose weight has other health benefits. For example, drinking water is one of the best ways to detox your liver and flush out toxins. You can also keep your kidneys healthy naturally and prevent infections. So, why not try one of my great calorie-free flavored waters for weight loss to help boost your dieting efforts?

Lifestyle Changes that Help Lose Weight Quickly in a Week

To make sure that your efforts to lose 10lbs in a week are effective and you don’t pile on the pounds after, it’s important to make certain lifestyle changes. An effective 7-diet plan for rapid weight loss needs to be backed up by positive changes to your daily activities.

Here are 4 positive changes that you can make to your lifestyle to help lose more weight faster.

1. Keep active to lose weight fast

Any effective weight loss plan to lose weight in 30 days or in 7 days needs to incorporate physical activity.

To help lose weight fast, it’s important to stay active throughout the day. The journal Mayo Clinic Proceedings reported that even small actions can increase daily energy expenditure. It was found that non-exercised activity thermogenesis, or NEAT, can help to increase calorie expenditure. The study suggested that obese individuals could benefit from NEAT movements to help reduce body mass index and protect a person from heart disease.

The journal Clinical Endocrinology & Metabolism reported that NEAT can include things like walking to work, typing, doing yard work, or even fidgeting.13 Here are a few ideas to help incorporate NEAT into your daily activities and help burn fat quicker:

  • Pace when talking on the phone.
  • Take the stairs rather than the elevator.
  • Carry your groceries rather than take a cart.
  • Alternate which leg you stand on when you have to wait in line.
  • Sit on a large ball at home to help tone your core and burn some more calories.

2. Sleep to help lose 10lbs quickly

Plenty of sleep is essential if you have the goal to lose 10 pounds of body fat or more in 7 days.

According to Dr. Melinda Ratini, a lack of sleep is associated with obesity and weight gain. Dr. Ratini says that you have fewer cravings to eat high-carb snacks when you are well-rested. Sleep also helps to reduce fat by balancing your hormones and increase your metabolism naturally.

Of course, a stress and daily anxieties can make falling asleep difficult. To help improve your nighttime rest and stop fat building up in your body, there are some ideas to help you lose up to 10lbs in 7 days:

  • Don’t watch TV or work at a computer for at least 60 minutes before going to sleep.
  • Try to wake up and go to bed at the same time every day (yes, even on the weekends!).
  • Avoid stimulants like alcohol, coffee, or chocolate an hour before going to bed.
  • Sleep in a dark room.

3. Eliminate stress to drop excess pounds quicker

Eliminating stress will help you drop 10 pounds of body weight in a week much quicker.

Stress can play havoc with your hormones and also increase the desire to binge eat. Dr. William Blahd on WebMD says that stress causes cortisol levels to spike in the body which results in cravings for “comfort” foods. Stress can also increase your risk of diabetes, cardiovascular disease, or having high blood pressure.

In order to help increase the effectiveness of your diet plan and reduce stress, Dr. Blahd recommends some of the following ways:

You will find more helpful ideas on eliminating stress in my article on the 14 best ways to get rid of stress naturally.

4. Stay motivated to lose weight in a week and keep it off

Possibly, one of the most important factors in losing a lot of weight fast and then keeping it off is to stay motivated.

According to doctors from the Mayo Clinic, long-term weight loss through a diet plan and exercising are only possible by making permanent changes. This means changing your eating habits for good and sticking to positive lifestyle choices.15

To help keep your motivation strong to help you through the highs and lows of losing weight, here are some of the suggestions from doctors at the Mayo Clinic:

  • Make a solid commitment to your weight-loss program.
  • Develop a network of trusted friends who will support you to boost your inner motivation.
  • Keep your goals realistic when it comes to losing weight in a specific time period.
  • Don’t give up if you have a setback.

Exercise to Lose 10 Pounds in 7 Days

To make sure and lose 10 pounds in a week, it is important to get regular exercise to burn off calories. Apart from getting rid of a lot of weight quickly, exercising has many benefits to your heart and it boosts your blood circulation.

To help quickly get rid of the extra weight that you carry around your belly, thighs, arms or face, here are some of the best exercises to incorporate into your seven-day diet plan.

Walk to get rid of excess weight in a week

To shed extra pounds of body fat after your initial weight loss, increase the amount of walking that you do every day.

According to the International Journal of Obesity and Related Metabolic Disorders, walking for just 30 minutes a day for 5 days of the week can help lose weight quicker.16

You might be surprised at how easy it is to increase the number of steps you take every day.

If you want to start seeing results within a week while losing weight, you should increase your daily steps to 10,000 a day. To find out how many calories you can burn in a day by walking, please check out my article on how walking can help burn body fat. You will also notice that your face appears thinner as well.

Some ways to help start losing pounds in a matter of days by walking more are:

  • Get off the bus a few stops early or park your car further from your destination.
  • Take the stairs rather than the elevator or get off a few floors early and walk the rest.
  • Go for a brisk walk at lunchtime.

High-intensity interval training (HIIT) exercises to quickly lose weight fast

High-intensity interval exercises are a great way to lose up to 10lbs in a week and can help to burn calories more efficiently.

HIIT exercising involves short bursts of high-intensity exercises followed by short intervals of active resting. For example, you could sprint as fast as you can for 30 seconds then do a light jog for 30 seconds and then repeat the hard sprint. You continue alternating between high-intensity and gentle resting as much as you can manage.

Many studies have shown that HIIT is even more effective than regular exercising. The Journal of Obesity reported that HIIT exercising can help to get rid of body fat quicker. HIIT also increases your aerobic and anaerobic fitness and has many health benefits including improving cardiovascular health and reducing blood pressure.17

To learn more about the benefits of HIIT, please read my article on how to train using HIIT exercises for faster weight loss.

Lift weights as part of 7-day diet plan to lose weight faster

Another way to get rid of a tremendous number of calories and burn fat in seven days is to lift weights.

The benefits of weightlifting as part of a diet plan are two-fold:

  • You burn off more calories and thus reduce body fat quickly and safely.
  • You build muscle mass which, in turn, burns more calories.

Various studies have reported that heavy resistance training using weights or resistance bands helps increase muscle metabolism. This increase in your resting metabolic rate will also help to burn calories when resting.17

As a precaution, before starting a program of intense weightlifting, you should consult with a medical professional to have your health assessed and a suitable program developed for you.

Other ways to lose 10lbs in a week

The Centers for Disease Control and Prevention says that other ways to boost physical activity and help drop pounds quicker are:18

  • Taking brisk walks frequently.
  • Cycling regularly.
  • Actively playing with children.
  • Doing yard work.

7-Day Diet Plans for Rapid Weight Loss

There are a few specific diets that can help you lose up to 10lbs in 7 days. Here are some of these.

Ketogenic (keto) diet for fast weight loss in a week

Restricting your intake of carbs can help to increase your body’s potential to burn fat quicker. In fact, results from ketogenic diets are often seen very quickly.

A keto diet is well known for being a low carb diet. It’s referred to as many different names – ketogenic diet, low carb diet, or low carb high fat diet (LCHF).

According to the journal Experimental & Clinical Cardiology, a low-carb diet can help to quickly lose weight in obese individuals and reduce their body mass index.19

When undertaking a low-carb diet, it’s important to remember that not all carbohydrates are bad for you. Many healthy sources of carbs such as whole grains contain healthy amounts of fiber, B-group vitamins, minerals like magnesium, and other nutrients that a healthy body needs for energy.

Intermittent fasting to reduce weight in a week

Intermittent fasting can help to reduce weight in a week and help you see quick but sustained results from your weight loss program.

Intermittent fasting involves reducing your calorie intake during a short period and eating normally at other times. One popular diet is the 5:2 diet that involves restricting calorie intake to around 600 calories for 2 non-consecutive days in the week. Other variations are a 16-hour fast with an 8-hour window when you can eat. Or, 20-hour fast with a 4-hour feeding window.

Far from being a “fad diet,” the Journal of Obesity reports that intermittent fasting is a safe way to lose weight. It can help a person to quickly achieve their dieting goals in a short space of time.20

To find out more how intermittent fasting can help you quickly lose weight, please read my article on the benefits of the 5:2 diet and how to use it.

3-hour diet to lose weight quickly

Dr. Michael Dansinger on WebMD says that quick results from dieting can be seen using the 3-hour diet. This involves eating small portions of food every 3 hours and limiting calorie intake to 1,400 calories daily.21

Unsafe Ways to Lose 10lbs in a Week or Less

If you do an internet search on losing 10 pounds in a week or less, you will undoubtedly come across many unsafe and unproven methods of rapid weight loss. Here are some of the most popular.

Fad diets

Stay clear of fad diets as they usually promise amazing weight-loss results in an unreasonable time with little effort.

The University of Pittsburgh Medical Center reports that fad diets usually cut out important food groups and can lead to a nutrient deficiency. Also, fad diets are not only difficult to maintain in the long-term but they can cause more health problems like cardiovascular diseases, kidney stones, and high blood pressure.22

Starving yourself

It is not a good idea to starve yourself in an attempt to lose 10 pounds in a week or less.

Even though starving yourself will cause rapid weight loss, Dr. Kathleen Zelman on WebMD warns that you can also lose a lot of muscle tissue and the end result is usually that the body burns calories even slower. Going on an extreme fasting diet may make it harder for you to lose weight in the long term and you might end up putting on a lot of weight after the diet.23

Weight-loss pills

Don’t believe all the hype about weight-loss pills because they are not scientifically proven.

Dr. Gary Vogin on WebMD reports that there is very little evidence that supplements or pills that claim to make you lose weight quickly actually work. Even though some supplements can give your metabolism a boost or promote fat burning, the pills won’t make you lose weight quickly.24

In fact, all you might lose are dollars from your pocket as these promoted ways to lose weight quickly are often very expensive.

Skipping meals

To lose as much as 10 pounds in one or two weeks, you shouldn’t skip meals in order to reduce calorie intake.

For example, according to Dr. Kathleen Zelman on WebMD, breakfast helps to maintain proper blood sugar levels in the body and provides necessary protein, vitamins, and nutrients for the day. It was also found that people who ate breakfast regularly snacked less and were still able to lose weight.25

According to the American Journal of Clinical Nutrition, skipping breakfast leads to inflammatory conditions in the body.26

However, you should not confuse intermittent fasting with skipping meals. Intermittent fasting diets for rapid weight loss usually include light, low-calorie snacks or meals during the fasting time. This helps to nourish the body and prevent complications that extreme fasting can cause.

How to Lose 10 Pounds in One Week – The Bottom Line

When it comes to losing 10 pounds in a week, many studies show that this is highly possible.

However, it’s good to remember that this is mostly just water weight. If you really want to lose body fat, it is going to take longer than 2 weeks or even a month to reach your ideal weight. This requires sticking to a good weight-loss diet plan, exercising regularly, and taking care of your health in general.

Being realistic, the rapid weight loss that you experience in the first week of your diet plan can’t be maintained long-term. After the first week of quickly losing weight, your focus should turn to losing body fat gradually and in a safe manner.

For example, according to the Mayo Clinic, one pound of body fat contains 3,500 calories. The Mayo Clinic also reports that intensive aerobic exercising will burn about 650 calories in an hour. Therefore, if you do the math, to burn one pound of body fat you would have to do intensive exercising for just over 5 hours. Is this possible for you?

The bottom line is this: after losing up to 10 pounds in your first week of dieting, stick to safe methods to gradually lose weight and improve your general health.

Other Ways to Maintain a Healthy Weight

When you reach to your target body weight, you need to continue the good lessons you have learned from your effective weight-loss plan. According to the National Heart, Lung, and Blood Institute, the 3 main principles that will help you maintain a healthy weight are:29

  • Don’t consume more calories than you burn.
  • Keep active physically and mentally.
  • Lower calorie intake by 500 per day if you put on a few pounds.

Precautions when Losing 10 Pounds in 7 Days

Before undertaking a diet plan to lose weight fast, you are always advised to speak with a medical professional. Not all diet plans and exercise regimes are suitable for everyone and a doctor will check your general health. This will help you create a specific and effective diet plan that will not seriously impact on your health.

Your doctor will also examine you for any underlying health conditions that have to be taken into consideration. For example, high blood pressure, diabetes, or signs of joint stiffness or muscle weakness can all impact on the type of diet and exercise program that is best for you.

If your diet starts to make you feel unwell or you get fatigued easily, have dizzy spells, or nausea, you should speak to your doctor.

Read these related articles:

Article Sources

  1. Am J Clin Nutr. 1992:56;292S-3S.
  2. NHS. Healthy food swaps.
  3. WebMD. Drink water before meals to lose weight?
  4. J Occup Environ Med. 2011 Nov;53(11):1287-93.
  5. Nutr Rev.2015 Feb;73(2):69-82.
  6. Obesity (Silver Spring). 2013 Feb; 21(2): 336–343.
  7. Am J Clin Nutr. December 2002 vol. 76 no. 6 1207-1213.
  8. WebMD. Good carbs, bad carbs.
  9. UMICH. Supersized market economy, supersized belly.
  10. WebMD. Sugar and excess weight.
  11. J Nat Sci Biol Med. 2014 Jul-Dec; 5(2): 340-344.
  12. Mayo Clin Proc.2015 Apr;90(4):509-19.
  13. Best Pract Res Clin Endocrinol Metab.2002 Dec;16(4):679-702.
  14. WebMD. Does sleep affect weight loss?
  15. MayoClinic. Weight loss: 6 strategies for success.
  16. Int J Obes Relat Metab Disord. 2002 Nov;26(11):1484-93.
  17. J Obes. 2011; 2011: 868305.
  18. CDC. Physical activity for a healthy weight.
  19. Exp Clin Cardiol. 2004 Fall; 9(3): 200–205.
  20. Int J Obes (Lond).2015 May;39(5):727-33.
  21. WebMD. 3-hour diet.
  22. UPMC. Fad diets.
  23. WebMD. Diet myth or truth.
  24. WebMD. The truth about weight-loss pills.
  25. WebMD. Why breakfast is the most important meal of the day.
  26. Am J Clin Nutr. Impact of breakfast skipping.
  27. MayoClinic. What’s wrong with fast weight loss?
  28. MayoClinic. How much am I burning?
  29. NHLBI. Aim for a healthy weight.
  30. NHLBI. Healthy eating plan.

The post How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based) appeared first on Healthy and Natural World.

Posted in Food & Nutrition | Comments Off on How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based)

14 Signs of Implantation or Early Pregnancy Before Missed Period

If you are looking for early symptoms of pregnancy, it is possible to spot the first signs of implantation before your missed period. The earliest signs of pregnancy like implantation bleeding and cramps, tender breasts, and increased jelly-like discharge can also resemble the start of your period. So, if you are wanting to know if you are pregnant or not, keeping a menstrual calendar will help you identify signs of implantation and if conception has occurred.

There are other early signs of pregnancy that show up before your missed period. For example, you might find that you need to use the bathroom more frequently, or you might start having headaches or backaches for no discernible reason, or it could be that you are moodier and feel lightheaded. These are some of the subtle signs before your period that implantation has happened. Of course, if you miss your period, then there is a good chance that you are pregnant.

In this article, you will learn about the signs of implantation and what to look out for in the early stages of pregnancy before a missed period.

Conception and Signs of Implantation

Many of the signs of implantation are due to hormonal changes in your body when a fertilized egg attaches itself to the wall of your uterus.

In order to get pregnant, your cervix releases an egg around about the middle of your menstrual cycle. At this time, it’s natural to see an increase in sticky white discharge and other signs of ovulation. Only when a sperm lives long enough to make its way to the egg and fertilizes it, can a pregnancy happen.

Implantation is when the fertilized egg implants itself in the lining of your uterus. According to Dr. Nivin Todd on WebMD, implantation happens 3 to 4 days after fertilization. Signs of implantation such as light spotting and cramping can happen when this occurs.1   

According to the American Pregnancy Association, the signs of implantation occur just before your next period. They say that implantation signs are usually noticeable 10 to 14 days after ovulation.2 Therefore, it’s easy to confuse signs of implantation with the onset of your menstrual period. However, if you have signs of implantation and you miss your period, there is a good chance that you are pregnant.

14 Signs of Implantation or Pregnancy Before Missed Period

There are many subtle ways to know you are pregnant before you miss a period. Here are 14 signs and symptoms of implantation that are often experienced by women in the earliest stages of pregnancy.

1. Signs of implantation bleeding

One of the earliest signs of pregnancy is implantation bleeding which looks like light spotting near the time of your period.

Dr. Yvonne Tobah from the Mayo Clinic says that implantation bleeding happens when the fertilized egg embeds itself in the uterine lining. The bleeding that implantation causes resembles light spotting and is often mistaken for a light period. Dr. Tobah says that the bleeding stops on its own and is not a cause for concern. However, not all women experience implantation spotting, and a missed period is the first sign that they are pregnant – especially if they have not been looking for implantation symptoms.3

According to Dr. Nivin Todd on WebMD, the signs of implantation spotting are light pink or brown spots that you may notice on your underwear. Compared to menstrual flow, implantation bleeding doesn’t last very long and is very light.4

2. Implantation cramping is an early sign of pregnancy

Another sign of early pregnancy that accompanies spotting is implantation cramping.

When the fertilized egg attaches itself to the lining of the uterus, this causes small contractions in the abdominal area. Dr. Trina Pagano on WebMD says that slight cramping before you expect your period is often a sign of implantation. For some women, this can resemble premenstrual cramping before their period, while for others the cramping is only very slight and barely noticeable.5

Dr. Pagano advises that the signs of early pregnancy are light bleeding and cramping. If you notice severe abdominal pains and significant bleeding, you should call your doctor.6

3. Breast changes are a sign of implantation

Breast changes like soreness and tenderness are often noticed after implantation occurs and before a missed period.

A surge in hormones at the start of pregnancy can cause breasts to swell and become more tender. According to the American Pregnancy Association (APA), painful breasts are the third most common symptoms of early pregnancy. Doctors from the APA say that your breasts can start to feel sore and swollen as early as a week after conception.7

4. Changes in cervical mucus (ovulation discharge) can be the earliest sign of pregnancy before missed period

Increased ovulation discharge is another common sign that you could be pregnant, especially if you have other signs of implantation.

Ovulation discharge can resemble the look and texture of egg whites and is often called egg white cervical mucus. Dr. Trina Pagano on WebMD says that if you are pregnant, you can expect this jelly-like discharge to continue into pregnancy. This happens as the walls of the vagina start to thicken which happens immediately after conception.5

If you have become pregnant, you will notice that the milky white discharge before your period continues to increase. This is unlike regular menstrual discharge that will decrease in amount as you approach your next period if fertilization hasn’t taken place.

5. Higher basal body temperature (BBT) is an early sign of pregnancy before missed period

Your basal body temperature (BBT) is the lowest body temperature attained during rest. Increase in your basal body temperature will also help identify the early signs of pregnancy before your missed period.

Many women who are trying to get pregnant record their basal body temperature to predict when they are most fertile. Increased basal body temperature is also a sign of implantation. To know your average basal body temperature, it’s important to chart your temperature every day throughout your monthly cycle. According to doctors from WebMD, your BBT drops slightly just before ovulation and stays at that temperature for 24 hours. Then after the egg is released, your basal body temperature gradually rises.14

Doctors from the Mayo Clinic report that if your basal body temperature continues to rise for 18 or more days after ovulation, it could be a sign that implantation has occurred.8

To get an accurate reading of your BBT you will need to use a basal thermometer, which is sensitive enough to measure tiny changes in body temperature.

6. Frequent urination is a typical early sign of pregnancy

If you have noticed that you need to urinate more often and have noticed light spotting when you expect your period, it could be an early sign that you are pregnant.

Doctors from the Mayo Clinic say that the need to use the bathroom more frequently happens as the amount of blood in your body increases. This causes your kidneys to produce excess fluid that ends up in your bladder. The doctors say that the need to pee more often can happen before you notice that you have missed a period.9

7. Food aversions or cravings may also be an early symptom of pregnancy

Very early in your pregnancy, you may start to experience food aversions or cravings.

Every pregnancy is different, and some women may find that certain foods they used to love now become stomach-wrenching. Whereas at the same time they develop cravings for foods that they never used to care for.

Dr. Anjali Maimal from the Massachusetts General Hospital in Boston says that hormonal changes have a role to play in changes in food aversions and cravings. These usually peak in the first trimester, however, with some women, the changes in food preferences may last the term of pregnancy.10

8. Headaches may also be an early symptom of pregnancy before missed period

Headaches are another early symptom of pregnancy that you might experience before a missed period.

According to Dr. Melissa Conrad Stöppler on MedicineNet, hormonal changes are also to blame for the increase in headaches in early pregnancy. With some women, these implantation symptoms can start as early as the first few weeks of pregnancy.11

If you are pregnant, it’s important to have enough nutrients in your diet to help prevent the frequency of headaches. Also, you can try hot and cold compresses on your head to help relieve head pain naturally that you suffer in early pregnancy. Before using essential oils to calm a headache, if you are pregnant, you should speak with your doctor first of all.

9. Backaches can indicate that you are pregnant

Backaches in your lower back can also be one of the signs of early pregnancy.

Dr. Melissa Conrad Stöppler says that aches in your lower back can start early on in pregnancy and continue for the full term.11

You can find helpful methods to relieve back pain naturally in my article on the best ways to naturally relieve backaches and muscle tension. You can also do gentle back exercises to help get rid of lower back pain. This will also strengthen your back and make it easy to carry your growing baby.

10. Mood swings are an early sign of pregnancy before missed period

Even before your missed period, you may start to experience mood swings as an early sign that you are pregnant.

However, because symptoms of implantation often occur when you expect your period, it could be easy to confuse them with signs of premenstrual syndrome. Doctors from WebMD say that hormonal fluctuations can play havoc with your mood and feeling of well-being. The result is that you could be more emotional in the days before your period.

If you are experiencing mood swings in early pregnancy, you could try some of these 18 quick and natural ways to boost your mood. You also need to make sure that you get enough nutrient and vitamins in your diet that can boost your mood and are essential if you are pregnant.

11. Lightheadedness is quite normal during early pregnancy stages

With all the upset to your hormones in early pregnancy, it’s no surprise that you might feel dizzy or lightheaded in the first few weeks.

The American Pregnancy Association say that fluctuation in your blood circulation can restrict the amount of oxygen that your brain needs. This usually starts early on in pregnancy in the first trimester and can last into the second or third trimester.12

12. Bloating is a sign of pregnancy

It’s not uncommon for women who are in their first or second week of pregnancy to feel bloated.

According to doctors from the Mayo Clinic, many pregnant women start feeling bloated before their period. Because of this, the bloating feeling may resemble premenstrual bloating, however, there is no period.9

13. Fatigue is an early sign of pregnancy and implantation

Very soon after implantation and at the very start of pregnancy, you may begin to feel fatigued.

According to Dr. Tina Pagano on WebMD, the change in hormone levels takes a toll on your body and you will feel more tired than usual. Dr. Pagano says that the feelings of fatigue can occur as soon as a week after conceiving. Therefore, it is safe to say that you may start feeling fatigued a week or more before you expect your period.5

14. Missed period is a sign of pregnancy

Of course, missing a period is one of the most common symptoms of early pregnancy. For women who have regular menstrual cycles, missing a period will usually prompt them to get a pregnancy test.

There can also be other reasons, apart from pregnancy, that cause you to miss a period. Dr. Pagano says that stress, losing or gaining a lot of weight, fatigue, or hormonal problems can also affect your menstrual cycle. However, if your period is late and you have other signs of implantation, then you should get a pregnancy test.5

Is Nausea a Sign of Implantation or Early Pregnancy?

It is unusual to have morning sickness during implantation, as according to the American Pregnancy Association nausea typically shows up between 2 to 8 weeks after conception.15 However it is not impossible, and pregnancy symptoms vary from woman to woman, as does the time of onset for the symptoms.

Nausea during early pregnancy is one of the most common symptom that women report. The American Pregnancy Association say that up to 70% of women experience nausea at some point during early pregnancy. Nausea usually occurs during the first trimester, although some women will experience nausea all throughout their pregnancy.

When to See a Doctor if you Have Signs of Implantation or Pregnancy

Light spotting, mild cramping, and changes in your breasts are normal signs and symptoms of implantation and early pregnancy. However, if you think that you might be pregnant and a pregnancy home test has confirmed this, you should visit your doctor.

The American Pregnancy Association recommends visiting your healthcare provider around 8 weeks after your last menstrual period. This will help you arrange the proper prenatal care and discuss pregnancy in general and birth options.13

Read my other related articles:

Article Sources

  1. WebMD. Pregnancy and conception.
  2. AmericanPregnancy. What is implantation bleeding?
  3. MayoClinic. Is implantation bleeding normal in early pregnancy?
  4. WebMD. What is implantation bleeding?
  5. WebMD. Pregnancy symptoms.
  6. WebMD. First trimester of pregnancy.
  7. AmericanPregnancy. Early signs of pregnancy.
  8. MayoClinic. Basal body temperature for natural family planning.
  9. MayoClinic. Getting pregnant.
  10. WebMD. Why your favorite foods gross you out.
  11. MedicineNet. Early pregnancy signs and symptoms.
  12. AmericanPregnancy. Dizziness during pregnancy.
  13. AmericanPregnancy. Your first prenatal visit.
  14. WebMD. Basal body temperature (BBT) charting.
  15. Nausea During Pregnancy. Pregnancy Symptoms — Early Signs of Pregnancy.

The post 14 Signs of Implantation or Early Pregnancy Before Missed Period appeared first on Healthy and Natural World.

Posted in Health | Comments Off on 14 Signs of Implantation or Early Pregnancy Before Missed Period

10 Reasons to Use Cucumber on Your Eyes and How to Use Them (Based on Research)

Putting cucumbers on your eyes has many benefits: they will cool your eyes, help reduce puffiness, and get rid of dark circles. Cucumber have natural cooling properties that soothe tired eyes. The flesh of cucumbers is also packed with vitamins and minerals that nourish the skin around your eyes. Many people are also surprised to learn that extracts from cucumbers have astringent properties and can also reduce the appearance of fine lines and wrinkles.

It is very easy to use cucumbers on your eyes to improve the appearance of your facial skin. The easiest way to get the benefits of cucumbers for your eyes is to place a slice of cool cucumber on each eye. However, you can also grate a cucumber to make a moisturizing eye mask or extract juice from the cucumber to create a soothing eye gel.

The medicinal properties of cucumbers for eyes are also gentle enough not to cause irritation to the delicate skin surrounding your eyes. This means that whether you are young or old, you can apply cucumbers and natural remedies containing cucumbers to improve the appearance of tired and irritated eyes.

The Benefits of Putting Cucumbers on Your Eyes

The flesh and skin of cucumbers have a surprising number of wonderful health benefits for your eyes and skin.

For example, the Journal of Food Biochemistry reports that cucumber contains antioxidants and antimicrobial properties which can help combat the visible signs of aging. Cucumber also contain a high concentration of alpha hydroxy acids (AHAs) that have a beneficial use in skin treatments and cosmetology. AHAs are used in many skin products to make skin brighter and improve its tone as well as firm, smooth, and moisturize skin.1

Regarding the antioxidant properties of cucumber extracts, the Journal of Young Pharmacists reported that cucumber helps to destroy free radicals on the skin. This can help to reduce fine lines and wrinkles around the eyes. It was also found that cucumbers contain vitamins B and C as well as enzymes that help boost skin health. This means that cucumbers are also helpful to reduce skin inflammation and get rid of bags from under your eyes.2

A cosmetic review on cucumber extracts also reports that products containing cucumbers can be applied to the eye area and mucous membranes. Research has found that cucumber isn’t an ocular irritant and can safely be used around the eyes.3

10 Reasons to Put Cucumbers on Your Eyes

Taking care of your eyes can help to keep your eyes looking young and diminish facial signs of aging. Let’s look at 10 reasons how to use cucumbers on your eyes and how you can get rid of tired and irritated eyes.

1. Natural anti-wrinkle treatment for eyes

Cucumbers are a great natural remedy to get rid of wrinkles and fine lines under and around your eyes. The benefit of cucumbers for helping to reduce under eye wrinkles is that they contain properties to improve the skin’s elasticity and also nourish aging skin.

According to the journal Molecular Breeding, cucumbers contain enzymes that have anti-aging potential because their medicinal properties prevent oxidative stress. Because of this, some scientists are looking at ways of developing types of cucumbers that have an even higher concentration of these enzymes to help boost the anti-aging potential of cucumber extracts.4

Applying slices of cucumbers to your eyes will also boost your skin’s elasticity to remove fine lines. In fact, the journal Archives of Dermatological Research stated that the ascorbic acid and free radical scavenging activity of cucumbers makes them a potential anti-wrinkle agent for the skin.5

If you are concerned about crow’s feet at the corners of your eyes or wrinkles under your eyes, please also read my article about the best natural treatments for dry skin around eyes where you can find natural oils that are great for applying around the eyes and tips to prevent dry skin around your eyes.

2. Helps get rid of puffy eyes

You can use cooling cucumber pads or freshly grated cucumber to quickly get rid of puffy eyes. If you have not slept well or have tired eyes, applying cooling cucumber to your eyes will help to quickly reduce any inflammation and the appearance of swelling under your eyes. Other reasons for puffy eyes include an eye infection, having a hangover, or stress.

A study from 2010 reported that cucumber contains flavonoids and tannins and have an analgesic effect. Tannins are natural astringents that can help to reduce the appearance of puffy skin and diffuse excess fluid under the skin that is making your under-eye area appear swollen.2

3. Removes dark circles from eyes

Because cucumbers help to lighten skin tone, you can apply slices of cucumbers to your eyes to help get rid of unsightly dark circles. Sometimes sitting at a computer all day, an unhealthy diet, or dry skin can cause dark discoloration under both of your eyes. As well as their astringent properties, cucumbers have a skin-lightening effect and will refresh tired-looking eyes.

According to the Journal of Aging Research & Clinical Practice, cucumbers contain high levels of vitamin K that can help reduce the appearance of dark circles. The enzyme tyrosinase also acts as a skin brightener. Cucumbers are also anti-inflammatory and can help to improve the appearance of tired-looking skin around the eyes.6

4. Gets rid of bags under eyes

Cucumbers have an incredible effect on eye care because they help to quickly get rid of bags under your eyes. According to doctors from the Mayo Clinic, your sleeping position, drinking too much alcohol, allergies, or UV sun damage can cause fluid to collect under your eyes making your eye sag and look tired. These conditions may also cause your eyelids to be red and irritated and possibly become itchy.

The therapeutic potential of cucumbers for making your eyes look healthier and fresher was reported in the journal Fitoterapia. Studies have shown that cucumber reduces swelling and protects against skin irritations. It is also effective to alleviate skin pain caused by blistering.7

5. Natural eye moisturizer

The high water content of cucumber means that sliced and grated cucumber makes great natural eye moisturizers. Because cucumber also contains plenty of nourishing and soothing properties for the skin around your eyes, applying fresh cucumber to your eyes can help keep them hydrated.

The moisturizing properties of cucumber were also reported on in the journal Pharmacognosy Magazine. Researchers tested various plant-based extracts in moisturizers to see which provided the best results. Moisturizers containing cucumber extracts were the best and also helped to improve the skin’s elasticity.8

6. Gentle skin toner for skin around eyes

Cucumber juice will also make a great skin toner to cleanse and improve the appearance of skin around your eyes. Cucumber juice helps to replenish nutrients and vitamins in your skin, helps to remove free radicals and keeps the skin around your eyes well-hydrated.

Researchers have discovered among the beneficial properties of using cucumbers on your eyes that cucumber extracts don’t irritate the skin and they have a gentle cleansing action.7

7. Cools and soothes tired eyes

You can soothe irritated eyelids and help cool inflamed eyes by applying cucumber directly to your eyes. However, it is not just the cooling effect of putting a chilled cucumber on your eyes that helps to soothe eye tiredness and irritation. Studies have shown that cucumber seeds have cooling properties and help to relieve eye irritation.7

8. Helps prevent UV damage around eyes

Cucumbers even have the potential to help protect the skin around your eyes from the harmful effects of sun damage. Although your skin needs the sun to help produce enough vitamin D in the body, too much sun can lead to premature skin aging, wrinkles around the eyes, and sunburn.

Although cucumbers have only a minimal UV protection against the sun’s rays, a study from 2016 found that cucumber is a natural anti-solar agent. However, this isn’t enough to prevent sun damage on its own and you should still use a sunscreen with a high SPF. However, studies have shown that cucumbers can help to treat sunburn and help repair damaged skin.6

9. Heals wounds

Another way to use a cucumber on your eyes is to heal wounds or repair skin damage. Sometimes, a blow to your temple or forehead can damage the eye’s delicate skin. Or, you might have pimples, rash, bug stings or other unsightly blemishes around your eyes.

The Journal of Aging Research & Clinical Practice reports that cucumber can has the potential to have an anti-acne effect on the skin and helps to remove skin blemishes and patches of discolored skin.6

10. Reduces eye irritation

You can get rid of eye irritation by bathing your eye in cucumber juice to get rid of red eyelids, itching, and swelling. There can be a number of reasons why your eye and eyelids get irritated, but the soothing properties of cucumber can help to remedy the irritation quickly.

The African Journal of Biotechnology reported that skin products containing cucumber extracts are gentle on the skin and don’t cause irritation. Cucumber skin and eye remedies can help to rejuvenate skin because of its moisturizing, skin-lightening, and antioxidant effect.9

How to Use Cucumber on Your Eyes

It is very easy to use fresh cucumber on your eyes just by cutting up a few slices. Because cucumbers are so beneficial for the skin around your eyes, you don’t even have to add any more ingredients to help improve the appearance of your eyes.

Sliced or grated cucumber on eyes

If you want to improve the skin tone around your eyes, get rid of eye irritation and dark circles under your eyes, or just to generally refresh your eyes, you can put cool sliced cucumber on your eyes.

How to use sliced cucumber on eyes:

  1. Wash and pat your face dry.
  2. Cut two thick slices of a chilled cucumber and place one piece on each eye.
  3. Leave for 15-20 minutes to allow the therapeutic properties of the cucumber go to work and soothe irritation from your eyes.
  4. Rinse your eyes with cool water and pat dry.
  5. Use 2-3 times a week to rejuvenate your eyes and help remove any signs of tiredness and puffiness from your eyes.

As an alternative, you can grate a large piece of cooled cucumber and press the pulp on your eyes and leave for 20 minutes to help reduce wrinkles and fine lines. Placing freshly grated cucumber on eyes soothes irritation around your eye and allows cucumber juice to get rid of eyelid redness.

Cooling cucumber pads to rejuvenate eyes

You can also make your own soothing cucumber pads using juice extracted from a cucumber. This can help refresh your eyes after sitting in front of a computer or help clear up an eye infection that is causing redness and irritation.

How to make cooling cucumber pads:

  1. Peel the skin of a cucumber and chop it into large chunks.
  2. Put the chopped cucumber in a blender and blend until smooth.
  3. Soak cotton pads in the cucumber remedy and squeeze the excess.
  4. Place in a plastic bag and put in the refrigerator for 15 minutes to cool.
  5. Apply a cucumber pad to each eye and leave for 15 minutes.
  6. Use the eye remedy 3 times a week.

You can also make an eye toner from the cucumber juice by dipping a cotton ball in the cucumber extract. Apply to your face at night and in the morning to help cleanse your skin and replenish nutrients and minerals.

The cucumber juice should stay fresh in the fridge for a few days. So, you can adjust the amount of cucumber you blend to create your eye-rejuvenating cucumber eye pads.

Cucumber and aloe vera gel

Aloe vera and cucumber make a great gel for helping to get rid of puffy eyes and reduce the appearance of fine lines and wrinkles. A cucumber and aloe vera combination is also beneficial home remedy to moisturize the delicate skin around your eyes and repair damaged skin.

How to make a soothing cucumber eye gel:

  1. Put 1/2 a cucumber in a blender and make a smooth puree.
  2. Add 3 tablespoons aloe vera gel and blend together.
  3. Apply the aloe vera and cucumber remedy to the skin under your eyes and above your eyes.
  4. Leave for 15-20 minutes to help get rid of wrinkles and fine lines and moisturize your skin.
  5. Rinse with cool water and pat dry.
  6. Use the cucumber and aloe very eye treatment 3 times a week to improve the appearance of skin around your eye.

Read my other related articles:

Article Sources

  1. J Food Biochem. 2010 Mar; 34(s1):61-78.
  2. J Young Pharm. 2010 Oct-Dec; 2(4): 365–368.
  3. CIRSafety. Cucumis sativus derived ingredients as used in cosmetics.
  4. Mol Breeding. 2003 Apr; 11(3): 213-220.
  5. Arch Dermatol Res.2011 May;303(4):247-52.
  6. JARCP. Evaluating the potential benefits of cucumbers.
  7. 2013 Jan;84:227-36.
  8. Pharmacogn Mag. 2010 Oct-Dec; 6(24): 298–304.
  9. African J Biotech. 2001 Feb;10(07):1206-121

The post 10 Reasons to Use Cucumber on Your Eyes and How to Use Them (Based on Research) appeared first on Healthy and Natural World.

Posted in Beauty | Comments Off on 10 Reasons to Use Cucumber on Your Eyes and How to Use Them (Based on Research)

How to Lose 20 Pounds In 2 Weeks: Effective Plan to Lose Weight Fast

If you want to lose 20 pounds in 2 weeks, then it’s essential that you have an effective and healthy plan for rapid weight loss. Losing weight quickly can help you to kick-start a long-term diet plan if you need to quickly shed weight and then keep off extra pounds. As with any effective diet plan to lose extra fat from your body safely, you need to take into consideration your own health. That is why the best ways to lose weight fast should combine lifestyle changes, exercising, and being physically active.

Having the goal to lose 20lbs in a couple of weeks is certainly a good goal to have if you are overweight and have weight-related health issues. However, it is not always a good idea to try and lose a large amount of weight in just two weeks, so you may need more time for that. Rapid weight loss can take a toll on your health and cause other unwanted health complications. Therefore, if you plan to use a fast weight loss program, you should speak to a qualified medical professional.

In this article, you will find out how to lose a lot of weight in the shortest time possible. You will find out healthy ways to help shed extra pounds in no time at all and you may already start to look slimmer within a few weeks.

Is It Possible to Lose 20 Pounds in 2 Weeks?

Extreme dieting measures could help you lose weight rapidly but you need to follow an effective plan to make sure your body gets all the nutrients it needs.

You need to realize that you didn’t gain 20 pounds in 2 weeks so losing this weight in a short period of time can be challenging. It is certainly possible to lose 10 pounds of weight in one week but losing 20 pounds of pure body fat in 2 weeks is simply impossible. In addition, a very low calorie diet is not the best approach if you want to lose weight and keep it off.

According to the American Journal of Clinical Nutrition, very low calorie diets lead to a fast weight loss. However refeeding after such extreme dieting leads to fast and excessive weight regain.28 The most sensible approach is to develop effective habits that will help you lose weight gradually and keep it off!

In this detailed article I am going to give you the best possible information on how to lose weight and keep it off. You’ll learn about the most effective ways, based on science, to lose weight and develop eating habits to keep it off.

I want be very clear and tell you that losing 20 pounds in 2 weeks is extremely challenging. But you can still lose a lot of weight fast and look leaner.

Here are the steps you need to take to lose weight fast in just 2 weeks:

Lower your calorie intake to drop pounds

One of the best ways to see great results in 2 or 3 weeks when losing weight is to lower your daily calorie intake. Lowering your calorie intake help to speed up weight loss as you will burn more energy than you consume. To lower your calorie intake, you can swap foods for healthier options, limit your intake of saturated fats, and eat smaller portions.

Consuming fewer calories every day will help you lose pounds at a steady, healthy pace and boost your general health at the same time. According to the National Heart, Lung, and Blood Institute, you should reduce your daily calorie intake by 500 to 750 calories per day. This will result in a weight loss of 3 or 4 pounds in a couple of weeks.1

Doctors from the National Health Service recommend some healthy food swaps to help lower calorie intake and lose weight faster. Here are some examples:

  • Swap white breads for healthier wholegrain varieties.
  • Choose leaner cuts of meat like turkey cutlets, chicken breast, and “choice” sirloin beef.
  • Instead of creamy cheesy sauces on pasta or fish dishes, choose tomato or vegetable-based sauces.
  • Drop sugar-laden sodas for green tea (green tea can also help lose weight faster).
  • Choose lower-fat alternatives when it comes to dairy products.

For more information on how to tweak your diet to speed up the effectiveness of your weight loss plan, please read my article on the best hacks for speedy weight loss.

Change your eating habits to lose weight faster

If you want to make sure and lose a big amount of weight in two weeks, you should change your eating habits. Changing your eating habit helps with rapid weight loss because it helps you develop positive habits that contribute to weight loss at a regular pace.

For example, one way to help speed up weight loss and lose unnecessary pounds is to drink a glass of water before each meal. Dr. Arefa Cassobhoy on WebMD reported on a study into the effects of drinking water and obesity. The study found that drinking 16-oz. of water 30 minutes before a meal helped severely overweight people shed extra pounds easier and faster.2

Another habit that can help to lose a lot of pounds in a couple of weeks is to start the day with protein. Starting your day with eggs for breakfast or consuming lean meat, milk, or nuts are all great sources of protein that will keep you feeling fuller for longer and give you plenty of energy. This reduces the temptation to snack during the day and helps boost weight loss in a 2 or 3-week diet program.

You can also lose weight much quicker in 2 or 3 weeks if you are careful about when and why you eat. A study published in the Journal of Occupational and Environmental Medicine found that emotional eating is associated with body weight gain. It was found that eating due to emotional responses caused people to become overweight and obese.3

There are many effective ways to beat emotional eating. These include reducing stress and anxiety, getting plenty of sleep, and eating proper amounts of dietary fiber and protein.

Consider eating small frequent meals

Rather than skipping meals during the day, you might find that eating small frequent meals throughout the day helps you lose weight at a proper pace. However, there is some controversy whether people wanting to beat the battle of the bulge quickly should eat 3 or 6 small meals during the day.

For example, in 2015 the journal Nutritional Reviews reported that eating frequent meals seems to help people lose excess fat and reduce overall body weight.4 But, the journal Obesity found that in their study, eating 3 meals a day or 6 meals a day had no overall impact on weight loss. The report found that total calorie intake in a day was the most important factor when it comes to fast weight loss.5

So, if you are looking to lose several pounds of body weight as fast as possible using an effective diet plan, you could try to see which of these methods work best for you.

Reduce portion size

Reducing portion size should help you start losing pounds of body fat in 2 weeks. Eating smaller portions at lunchtime and in the evening can help to reduce energy intake and help you lose weight and keep the weight off.

A study published in the American Journal of Clinical Nutrition found that when individuals ate smaller portions for lunch, their daily energy intake was reduced by 30%. The researchers concluded that eating smaller portions can help to treat and prevent obesity. The study highlighted the tendency that portion sizes in restaurants are getting larger and most people finish their entrees.25

Another study showed that one way to control portion sizes and lose weight quickly is to eat more foods that are low-density energy sources and limit high-density energy foods. For example, having more vegetables and lean protein and less fatty foods can help reduce energy intake from meals and thus help lose weight much quicker.26

You could also try using a portion control plate for your meals at home to help you greatly reduce portion size to eat healthier meals and lose weight. You might not lose 20 lbs pounds of body weight in 2 weeks with this method, but it is a safe and healthy way to control body weight.

Lower carb intake to lose 20 pounds quickly

To shed more pounds of body fat in 2 weeks, you should also limit your intake of unhealthy carbohydrates. Unhealthy carbs that can make losing body weight difficult include simple carbohydrates such as white bread and pasta, cakes, pastries, and sugar. Low carb diets have many proven health benefits that include more than just losing weight fast.

When lowering your carb intake, you should remember not to cut out “healthy” carbs that are classed as complex carbohydrates. These include wholegrain bread, brown rice, wholemeal pasta, beans, vegetables, and fruits. Dr. Kathleen Zelman on WebMD says that fiber in food helps to control weight and can lower your risk of heart disease and colon cancer.6

Dr. Zelman recommends switching to whole grains as much as possible and avoiding foods that have added or refined sugars. You should also eat plenty of fruit and vegetables every day and include beans and legumes in your diet.

Avoid junk food and limit sugar consumption

Junk food and foods with added sugar not only have very low nutritional value but they can make it very difficult to slim down very fast in a short period of time.

The University of Michigan reported on a study showing a correlation between fast food and increased body mass index, weight gain and obesity. The study also found that people get heavier as the number of fast food outlets increase.7

Cutting out sugary foods and sodas can also help you lose a lot of weight in two weeks. Dr. Laura Martin on WebMD says that limiting foods containing refined sugars will help a person lose weight and reduce levels of obesity.8

Drink water to lose fat quickly

You can also lose several pounds quicker by increasing your daily water intake. Drinking more water doesn’t just help lose weight from around your waist but it prevents the symptoms of dehydration. Water is also one of the best ways to flush toxins out of your system and boost the health of your kidneys.

A study published in the Journal of Natural Science, Biology and Medicine reported that drinking 1.5 liters of water every day helps to reduce body weight, body fat, and body mass index. The researchers concluded that drinking water can be a useful and cheap way for obese persons to lose weight quicker.9

You don’t just have stick to plain water to lose a lot of weight in a few weeks. You can easily make your own calorie-free flavored water that will help boost your weight loss plan in 2 weeks.

Make Lifestyle Changes to Lose Weight Faster in 2 Weeks

To reach your goal of losing a lot of excess body weight in 2 weeks, you should also make some lifestyle changes along with sticking to an effective plan to lose weight fast. Lifestyle changes to help lose weight are just as important as reducing calorie intake when it comes to getting rid of body weight in a matter of a few weeks.

Here are 4 lifestyle changes that doctors recommend to boost the effectiveness of your weight loss plan.

1. Stay active throughout the day

While it is important to exercise regularly every week, staying active throughout the day will help to accelerate how quickly you lose weight.

A study in the journal Mayo Clinic Proceedings found that non-exercised activity thermogenesis (NEAT) can help to significantly increase calorie expenditure. It was found that NEAT movements can also protect a person from cardiovascular disease and reduce obesity in people who have difficulty exercising.10

Here are some easy ways to increase NEAT movements throughout the day and help burn fat quicker in a couple of weeks.

  • Walk around the room while you are speaking on the phone.
  • Always use stairs instead of the elevator or escalator. If you work in a high-rise building, you could get off a few floors earlier and walk the rest.
  • Take quick walks for 10 minutes every 2 hours in your workday.

2. Sleep to lose weight faster

If you are serious about losing a lot of weight in a short space of time, then getting plenty of sleep is essential. Although a hectic work schedule and stress can make getting to sleep difficult, there are many positive health benefits of getting proper rest during the night.

Dr. Melinda Ratini on WebMD says that lack of sleep is linked to weight gain and obesity. For example, feeling well-rested reduces food cravings and gorging on high-carb snacks. Also, getting the right amount of sleep helps to balance your hormones naturally and reduce fat by increasing your metabolism.11

To help improve your sleep patterns to stop fat accumulating in your body, here are some helpful tips:

  • Don’t work at a computer or watch TV for at least one hour before going to bed.
  • Go to bed and wake up at the same time every day, even on the weekend.
  • Don’t take stimulants like coffee, chocolate, and alcohol before going to bed.
  • Make your bedroom as dark as possible to help you sleep better.

3. Get rid of stress to lose weight

If you really want to shift those extra pounds of body weight in two or three weeks, you should find ways of reducing stress in your daily activities.

According to Dr. William Blahd on WebMD, stress increases cortisol levels in the body which can increase the desire for sugary, fatty foods. This can also increase your risk of high blood pressure, cardiovascular diseases, or diabetes.12

Dr. Blahd recommends some easy ways to deal with stress at home and increase the effectiveness of your weight-loss program:

4. Keep yourself motivated

To make sure and lose as many pounds as possible in a two-week period, it is very important to keep yourself motivated. Having strong motivation will help you stick to your weight-loss plan even when it seems that results aren’t what you expected.

Doctors from the Mayo Clinic say that long-term weight loss is only achieved through making permanent changes to your eating habits and lifestyle. To keep yourself motivated to lose weight quickly and keep it off, this is what they suggest:

  • Make a commitment and be focused on your weight-loss program.
  • Find inner motivation through a network of trusted friends who will support you.
  • Have realistic goals on how much weight you want to lose in a two or four-week period.
  • Change your perspective when it comes to permanent lifestyle changes and don’t give up if you have a setback.

Exercise to Help You Lose 20 Pounds in 2 Weeks

When looking to lose a lot of weight in the short-term, it’s necessary to boost your weight-loss plan with healthy exercise. Getting regular exercise is not only good for your heart but it will help to burn even more calories.

Here are some of the best way to burn off extra body fat that has accumulated around your face, waistline, or other parts of your body.

Daily walking

Increasing the amount of walking you do every day will help to shed pounds from your body in no time at all.

A study published in the International Journal of Obesity and Related Metabolic Disorders reported that brisk walking for 30 minutes on most days of the week was an effective part of a weight-loss plan.13

How can you include walking as part of your plan to lose weight fast and start seeing results within two weeks? In my article on how walking can help lose weight, you will find out how many calories you can burn if you add 10,000 steps to your day.

Ways to increase your steps daily include:

  • Getting off the bus a few stops early or parking your car further from your destination and walking.
  • Take the stairs rather than the elevator.
  • Include a brisk walk as part of your lunchtime routine.

HIIT exercising for rapid weight loss

High-intensity interval training (HIIT) is an excellent way to quickly lose weight and see results within a short space of time. HIIT training involves short bursts of intense exercise followed by short recovery periods. For example, it could be 30-40 seconds of hard sprinting followed by 30-40 seconds of light jogging.

According to the Journal of Obesity, high-intensity intermittent exercise or training has been shown to significantly increase aerobic and anaerobic fitness. It also helps the body get rid of excess fat quicker. HIIT exercises can also help to boost cardiac health and reduce the symptoms of type-1 and type-2 diabetes.14

For more information on how you can use interval training to speed up weight loss, please read my article on using interval training to lose fat quicker.

Lift weights

Lifting weights is another proven way to see quick results when wanting to lose extra pounds in a two-week period. Lifting weights or pumping iron helps to not only burn calories very quickly but it also builds muscle mass which helps to burn even more calories.

A study from Europe reported that heavy-resistance exercise during intense workouts boosts muscle metabolism.15 An increase in your resting metabolic rate also helps to burn calories even when you are resting.

Before starting a program of intense, heavy-resistance exercising, you should speak to a qualified medical professional to get advice.

Other ways to get rid of 20lbs in 2 weeks

According to the Centers for Disease Control and Prevention, there are some other ways that can help you get lose body weight quickly when used in conjunction with an effective weight-loss plan. Some of these include:

  • Actively playing with children.
  • Cycling regularly.
  • Walking briskly.
  • Working in the yard.

Diets that Help you Lose 20 pounds in 2 weeks

So far, this article has concentrated on the 3 main principles on how to achieve a goal of losing 20 pounds in two weeks. However, there are some specific weight-loss diets that help to lose a lot of weight in just a few weeks.

Ketogenic diet

The ketogenic diet is a low carb high fat diet that restricts the intake of carbs to help boost the body’s fat-burning potential. Usually, people who start a carb-restrictive diet see rapid weight loss in the first few weeks of dieting. The journal Experimental & Clinical Cardiology reported that a keto diet can help to reduce body mass and body mass index in obese individuals.15

3-hour diet for fast weight loss

The 3-hour diet can help you lose weight quickly without having to cut out many of your favorite foods. According to Dr. Michael Dansinger on WebMD, the 3-hour diet involves eating small portions of food every 3 hours and limiting calories intake to just over 1,400 calories a day. Dr. Dansinger says that visible results are often seen within the first 2 weeks.16

Intermittent fasting

Intermittent fasting, or the 5:2 diet, will help you see quick results to help reach your weight-loss goals quicker. Intermittent fasting involves eating normally for 5 days in the week and restricting calorie intake to 600 calories on 2 non-consecutive days. According to the International Journal of Obesity, far from being a “fad” diet, intermittent fasting can help achieve weight loss that stays off as long a person sticks to the diet.17

You can find more information about this diet in my article “Intermittent Fasting 5:2 – Principles, Science and How To“.

Unsafe Ways to Lose 20 Pounds in 2 weeks

When searching the internet for ways to lose 20 pounds in 2 weeks, you will come across many unsafe methods to lose weight quickly.

Don’t skip meals

In your diet plan to lose extra weight in under a month, you should avoid skipping meals as a regular habit. For example, a study published in the American Journal of Clinical Nutrition reported that although skipping breakfast can help reduce daily calorie intake, it can increase inflammation in the body.27

Dr. Kathleen Zelman on WebMD reports that breakfast helps improve blood sugar levels and gives the body a needed boost for the day. You also get important vitamins and nutrients from breakfast and reduce the tendency to snack. People who eat breakfast every day are able to lose weight and keep it off.18

Leaving out one or more meals during the day shouldn’t be confused with intermittent fasting. Intermittent fasting doesn’t involve skipping meals but reducing calorie content on 2 days of the week. However, most 5:2 diets include 3 low-calorie meals during the fasting days that contain a good amount of vitamins and minerals.

Fad diets

If you are trying to lose a lot of pounds in a short space of time, you should stay clear of “fad” diets. Fad diets may give quick results, but the extra pounds usually pile on very quickly after the diet is finished.

According to the University of Pittsburgh Medical Center, fad diets usually promise quick dieting results with little or no effort. They usually restrict important food groups and can be difficult to maintain. Fad diets can also cause various health complications like kidney stones, high blood pressure, and cardiovascular issues.19

Diet weight loss pills

Diet pills will not help you lose 20 pounds in two weeks. Because diet pills and supplements are generally expensive, they could help you lose hundreds of dollars in a month rather than pounds of body fat. According to Dr. Gary Vogin on WebMD, there is only scant evidence that weight-loss pills have a minimal effect when it comes to dieting. Some natural products may help to boost metabolism or stimulate fat burning, but they won’t in themselves help you lose weight quickly.20

Starvation diets

Starvation diets and extreme fasting are unsafe ways to get rid of a lot of weight in a week or two. According to Dr. Kathleen Zelman on WebMD, even though starvation diets result in rapid weight loss, they can also cause loss of muscle tissue and may even cause your body to burn calories slower. You may find that at the end of the diet, you put on more weight than you lost.21

Other unsafe ways to drop 20lbs in 2 weeks

Doctors from WebMD also say that creams and other so-called weight-loss devices are just as effective and scientifically proven as voodoo spells.22

How to Lose 20 lbs in 2 Weeks – The Bottom Line

So, when it comes to losing 20 lbs in 2 weeks, what is the bottom line? Although it is feasible that a person could lose many pounds of body fat in a couple of weeks, these generally involve risky methods of dieting.

To achieve your perfect body weight and maintain good health, you should reduce calorie intake over a period of many weeks, make positive lifestyle changes, and exercise regularly. After all, extra weight was gained over a long period of time.

By making some simple calculations, doctors from the Mayo Clinic advise on the dangers of trying to lose too much weight in a very short space of time.

For example, the Mayo Clinic says that every pound of body fat contains 3,500 calories.23 So, to lose 20 lbs of fat in 14 days, you would have to lose about 1.5 lbs. of fat a day. This means burning on average 5,000 calories more than you consume per day.

How many hours per day will have to work out to lose 20 lbs. in 2 weeks? The Mayo Clinic says that high impact aerobic exercising burns about 650 calories an hour.24 Therefore, you would have to work out for about 7 hours of intense exercise every day for 2 weeks to lose 20 lbs.

The bottom line when it comes to losing a lot of weight rapidly is this: stick to safe and healthy methods of losing weight that will boost your health and help you reach your perfect body weight.

How to Maintain a Healthy Weight

After you have reached your ideal body weight, it is important to maintain that weight. Researchers from the National Heart, Lung, and Blood Institute say that there are 3 ways to maintain a healthy weight. These are:

  • Keep average daily energy intake and output balanced.
  • Stay physically active.
  • If you start putting on weight, aim to reduce your calories by 500 per day.

Precautions

If you need to lose a lot of weight quickly in the space of a few weeks, you should speak with your doctor first. Your doctor will carry out a medical checkup to check your general health and recommend a diet and exercise regime that will help you achieve your weight-loss goals.

Your doctor will also check for any underlying health conditions that could affect the type of weight-loss plan that will be most effective for you. This includes checking your blood pressure, blood sugar levels, and any signs of joint pain and stiffness.

Also, if you start feeling fatigued, dizzy, lightheaded, or an increase in watery bowel movements, or generally unwell while on your weight-loss program, you should speak to your doctor.

Article Sources

  1. NHLBI. Healthy eating plan.
  2. WebMD. Drink water before meals to lose weight?
  3. J Occup Environ Med.2011 Nov;53(11):1287-93.
  4. Nutr Rev.2015 Feb;73(2):69-82.
  5. Obesity (Silver Spring). 2013 Feb; 21(2): 336–343.
  6. WebMD. Good carbs, bad carbs.
  7. UMICH. Supersized market economy, supersized belly.
  8. WebMD. Sugar and excess weight.
  9. J Nat Sci Biol Med. 2014 Jul-Dec; 5(2): 340–344.
  10. Mayo Clin Proc.2015 Apr;90(4):509-19.
  11. WebMD. Does sleep affect weight loss?
  12. WebMD. Can stress cause weight gain?
  13. Int J Obes Relat Metab Disord.2002 Nov;26(11):1484-93.
  14. J Obes. 2011; 2011: 868305.
  15. Exp Clin Cardiol. 2004 Fall; 9(3): 200–205.
  16. WebMD. 3-hour diet.
  17. Int J Obes (Lond).2015 May;39(5):727-33.
  18. WebMD. Why breakfast is the most important meal of the day.
  19. UPMC. Fad diets.
  20. WebMD. The truth about weight-loss pills.
  21. WebMD. Diet myth or truth.
  22. WebMD. Rapid weight loss.
  23. MayoClinic. What’s wrong with fast weight loss?
  24. MayoClinic. How much am I burning?
  25. Am J Clin Nutr. December 2002 vol. 76 no. 6 1207-1213.
  26. Int J Obes (Lond). 2014 Jul; 38(Suppl 1): S1–S8.
  27. Am J Clin Nutr. Impact of breakfast skipping.
  28. Am J Clin Nutr. 1992 Jul;56(1 Suppl):292S-293S.

The post How to Lose 20 Pounds In 2 Weeks: Effective Plan to Lose Weight Fast appeared first on Healthy and Natural World.

Posted in Food & Nutrition | Comments Off on How to Lose 20 Pounds In 2 Weeks: Effective Plan to Lose Weight Fast

Depression and the placebo effect

Depression and the placebo effectDepression and the placebo effect

If you’ve never heard of Kelly Brogan, MD, I have a great introduction for you!  Kelly Brogan is a holistic women’s health psychiatrist. She recently wrote a great post on depression and the placebo effect which I want to share with you.

As someone who lived with depression for decades, in fact, for most of my adult life, I can tell you her work and her writing are though provoking and cutting edge.  She is not a main stream lover of the prescription pad and has wonderful research and ideas to share with those of us who have lived the struggle.

In a recent post about depression and the placebo effect, Dr. Brogan writes:

Do you know someone who suffered from debilitating depression or anxiety, and their life seemingly turned around after they were prescribed antidepressants? I can’t even count the number of times that someone has told me, either in person or as an online comment, a version of this story. But was it the chemical activity of the antidepressant that lifted their mood, or was it their belief that their disorder was being effectively treated? Could the placebo effect – the process whereby your beliefs influence your health outcomes – be at play?… Perhaps the knowledge that they were receiving an SSRI kicked off a cascade of thoughts about getting better.

I loved this question because as someone who had been on and off anti-depressants over the years, they “leveled me off”.  I knew the improvement would not be immediate, and I counted the days to the two week mark when I expected them to kick in.  Honestly though, I never felt the happiness while taking them I expected to feel.  This was a huge disappointment for me, and it wasn’t until I changed my eating habits that I truly kicked my depression.

This article is a great read, and I encourage you to take a look:

http://thinstronghealthy.com/antidepressantsplaceboeffect

Helping You Achieve Major Wellness in Your Life!

Cheryl A Major, CNWC

 

 

 

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter

The post Depression and the placebo effect appeared first on Thin Strong Healthy.

Posted in antidepressants, Cheryl A Major CNWC, Depression | Comments Off on Depression and the placebo effect

Lower Right Back Pain: Causes, Treatments, and When to See a Doctor

At some point in our lives, most of us will be affected by lower right back pain. Aches and pains in the right side of your lower back affect women and men, young and old. Low back pain usually just affects one side of your body and the pain can range from a mild constant ache to sharp, shooting pains that have a debilitating effect.

Your lower back is called the lumbar region, and therefore low back pain is often referred to as lumbago. There are many reasons of experiencing aching pains in your back just above your hips. For example, injury to the muscles and ligaments through wear and tear, inflammation in internal organs, or even digestive problems can cause low right back pain or low left back pain.

Depending on the cause of soreness in your lower right back, you may experience other symptoms along with varying degrees of pain. For example, pinched nerves in your lower back will also cause tinging and possibly shooting pains going down one leg. Or, kidney stones can feel sore in the lower back, the groin and abdomen when they move. Many women also experience lower right back pain more than men because of their menstrual cycle.

In this article, you will learn about what causes lower right back pain and how to treat the symptoms naturally. This information will help you get rid of aches and pain in the area of your back below your ribs and above your pelvic bone.

Symptoms of Lower Right Back Pain

Mild to severe pain along with muscle stiffness are the most common symptoms of low back pain on the right side or the left side. However, the causes of low back pain are many and varied and you may experience other symptoms.

One common symptom associated with lower right back pain is trouble moving. For example, Dr. Arefa Cassoobhoy on WebMD says that pinched nerves in your lumbar region can cause soreness if you stand in one place for a long time, getting up off a chair, or bending over.1 The pain may be very intense and radiate from your lower right back down your right leg.

Trapped nerves in your lower back can also cause pain that radiates to your groin, abdominal area, or up your spinal column to your thoracic region in your upper back.

Lower back pain in the lower left side or on the right-hand side of your back can also be accompanied with problems urinating. The National Institute of Neurological Disorders and Stroke say that issues with your kidneys can cause pain on just one side of your back. You may also experience a burning sensation when you pee and your urine may be cloudy, have flank pain, or lower abdominal cramping.2

Because of problems with their menstrual cycle, women experience lower right back pain more frequently than men. For example, ovarian cysts, uterine fibroids, or endometriosis can all be a source of back pain on either side of the back as well as spotting before or after your period, and abdominal cramping before your period. Many women who are pregnant experience lumbago across their lower back during pregnancy.

Lower Right Back Pain Caused by Muscular and Spine Problems – Causes and Treatments

The most common reason for lower right back pain is due to muscular, nerve, or other conditions related to the spine and pelvic bone.

Injury to lower right back

Old age, wear and tear, or trauma to your lower right back are common sources of lower right back pain. Your lower back is under daily strain from performing tasks, walking, or taking part in strenuous activity. Over time, this can cause small fractures in the vertebrae in the back or cause micro tears in back muscles.

According to Dr. Melissa Conrad Stöppler on MedicineNet, injury or wear and tear to the lower back can rupture a disc in the spine. This will cause intense pain that makes walking or bending over very sore and difficult. It is not uncommon for the pain of a damaged lower back muscle or nerve to be felt in the groin or abdomen.3

If you have suffered an acute injury to your lower back that results in sharp, stabbing pain, Dr. Carol DerSarkissian on WebMD says that you should place a cold pack to help reduce swelling and nerve pain. You can use the cold treatment to help heal an acute injury for the first 2 days before switching to a heat pack.4

At the end of this article, you can learn how to use heat to treat most symptoms of lower right back pain.

Lower right back muscle strain

Pulling or straining a muscle in the right side of your lower back will cause pain in that area that may also cause pain down your right leg. If the muscle strain results in a tear, you may end up with excruciating pain in your lower right back that takes a long time to heal.

The journal BMJ reported that low back pain is one of the most common reasons for missed days at work. Researchers have estimated that chronic low back pain has become a global epidemic because of sedentary lifestyles and carrying heavy items.5

Some of the most common causes of low back muscle strain are incorrectly lifting heavy items, carrying heavy bags, and overusing the back muscles. Dr. Melissa Conrad Stöppler on MedicineNet says that the chronic low back pain on the right side or left side is caused by tears in the muscle tissue that don’t have time to heal before they are strained again.3

Chronic or acute muscle strain in the lower right back will often cause discomfort while going about your daily activities. Very often, heat treatment, improving posture, or massaging the lower back can help to relieve any low back muscle tension and pain.

Sciatica

Sciatica is a common problem and usually affects just one side of your body. Your sciatic nerves run from your either side of your lower back down each leg. If the right sciatic nerve becomes pinched, trapped, or damaged, you will have low back pain, tingling down your right leg, and maybe even pain in your upper thigh.

Doctors from the Mayo Clinic say that sciatica pain can cause mild to sharp pain in one side of your lower back. The pain can sometimes feel like an electric shock and can cause a sore burning sensation in your buttocks, backs of your legs, and even feet. Coughing or sneezing can send shooting pains from your lower right back down your right leg.

You can help get rid of severe lower right back pain caused by sciatica by doing gentle exercises to help release tension and nerve irritation. For example, a simple tennis ball can help get rid of pain caused by the sciatic nerve or you can try exercises using a foam roller or yoga stretches for sciatic pain. Heat packs are also an effective way to treat sciatica pain.

Herniated disc

A herniated disc will cause agonizing pain in your lower right back or lower left back depending on which disc is affected. Small jelly-like discs are found between your vertebrae in your spine and they help to cushion your upper body and support your spine. Wear and tear or injury can cause a disc to herniate which will cause sudden back pain.

Dr. William Shiel on MedicineNet says that the symptoms of a herniated disc of the spine are low back pain on the side of the injury. This can cause pain in the buttocks and shooting pain down the thigh to the leg. Lying down usually helps to ease the back pain. In severe cases, a herniated disc can cause loss of bladder and bowel function if the nerves in the back are severely damaged.7

Dr. Shiel recommends using heat and cold treatments to relieve the initial pain and to avoid any activity which aggravates the low back pain. Also, simple exercises to strengthen the lower back can help prevent further occurrences of a herniated disc. You should also lift heavy items correctly to prevent injuring nerves, muscles, and vertebrae in your lumbar region.

Poor posture

Not standing or sitting correctly can put undue pressure on your lower spine and cause right-sided back pain or agonizing aches on your left lower back. Poor posture creates an imbalance in the muscles in your back causing them to shorten and tighten up.

According to a sports injury clinic, low back pain is very often connected with poor posture. Over time, this can lead to chronic back pain as the muscles in the back become weakened and have to work harder to keep your upper body stable.8

Habits to avoid to prevent poor posture causing chronic back pain on the right side are not slouching over your desk, standing straight with your shoulders back, and making sure your seat has good support for your lumbar region.

One way to improve your posture is to strengthen your core muscles by using plank exercises. There are many helpful exercises to improve posture which will also help to prevent shoulder blade pain and neck pain and help you avoid the symptoms of strained upper back muscles.

Arthritis of the lower right back

Pain in your lower right back could be caused by arthritis that is causing inflammation in your sacroiliac joints or pelvic bone.

Ankylosing spondylitis is an arthritic condition that causes low back pain on one or the other side of your back. Over time, vertebrae in the spine fuse together and this creates tension and pain in your lower back. Doctors from the Mayo Clinic say that low back pain caused by ankylosing spondylitis is often felt after periods of inactivity.9

Lumbar spinal stenosis is another arthritic condition that causes chronic cramping pains in the lower back. Dr. Jason Eck on eMedicneHealth says that other symptoms of lumbar spinal stenosis are sharp pains when walking as well as tingling and possible numbness in the legs.10 

Physical therapy can help relieve the chronic pain that arthritis causes in the lower back. This can also help reduce low back pain while you are you sleeping and help you get a better night’s sleep.

Sacroiliac joint dysfunction

Problems at the base of your spine where the sacrum joins the hip bone is a common and, often, misdiagnosed cause of low back pain. The sacroiliac (SI) joint is located between your hip bone and spine and any inflammation or excessive movement in the joint will result in lumbago (low back pain).

According to the journal Anesthesia & Analgesia, sacroiliac joint dysfunction is the cause of around 25% of all reported cases of low back pain. The inflammation in the SI joint can also result in stabbing pains in the buttock and inner thigh pain.11

Dr. Tyler Wheeler on WebMD reports that dysfunction in the SI joint results in varying degrees of pain in the lower right back or lower left back. The aching discomfort can radiate to your groin, thigh, or spread to your thoracic spine and upper back. Usually, pain caused by SI joint dysfunction is only felt on one side of your lower back.12

At the end of the article, you will find excellent methods to treat SI joint pain and help relieve lower back pain.

Osteoporosis

Osteoporosis causes bones to become brittle and weaken which can cause low back pain on one side or both sides of your back at the same time. Certain medical conditions like a vitamin D deficiency, smoking, hormone imbalances, or certain medications can weaken bone structure causing small fractures.

According to the Journal of the Japan Medical Association, osteoporosis causes both chronic back pain and acute low back pain. Acute pain in the left or right lower back is usually caused by microscopic bone fractures. Chronic lower back pain is often the result of weakened bones pressing on the nerves in the lower back or irritating the SI joint.13

You can help prevent osteoporosis naturally by exercising and consuming foods that are rich in calcium. Also, making sure you have enough vitamin D will also help keep your bones healthy and prevent inflammatory conditions.

Right Pain in the Lower Back from Internal Organs – Causes and Treatments

A constant dull ache in your right lower back or sharp, agonizing back pain could also come from inflammation or disease in an internal organ below your ribs. The lower right side of your back includes the right kidney, which is located towards your back, just below the rib cage.

Part of your stomach, intestines, and colon are also located on the right side of your abdomen and, usually, if you have any digestive problems, the digestive-related pain may also to be felt on the lower right side of your back.

Women also have part of their reproductive system on the right side of their body. For example, ovarian cyst on the right ovary can also be a source of pain in women in the lower part of their back.

Kidney problems

A kidney infection or inflammation can cause pain in your middle back that radiates to your lumbar region. Your kidneys are located behind your ribs in your back and they can become sore if bacteria cause an infection.

Doctors from the National Health Service say that the most common symptom of a kidney infection is pain and discomfort in your lower back or groin. You may also have flank pain and have signs of an infection like a fever, nausea and vomiting, general fatigue, and diarrhea.14

If you have low back or flank pain, a burning sensation when you pee and your urine is foul smelling and cloudy, then you should visit your doctor to get a checkup for a kidney infection.

One way to keep your kidneys healthy is to drink plenty of water. Fluids will not only help prevent the effects of dehydration but they will help detox your kidneys and flush out waste material. You should also limit alcohol intake, go easy on salt and sugar, and don’t consume too much caffeine as these are habits that can damage your kidneys.

Kidney stones

Kidney stones are another reason for lower right back pain that can range from a dull ache to sudden sharp pain in your back and groin. Kidney stones are small mineral deposits that can build up in your kidneys.

Pain is usually only felt when the stones move from your kidneys through the urinary tract. According to doctors from the National Institute of Neurological Disorders and Stroke, kidney stones cause sharp pains in the lower back that are usually felt on just one side.2

The pain can start off as an ache below your ribs and then cause pain in your lower abdomen and groin. This can cause lower back pains that come and go or be constant and unrelenting.

A natural remedy for kidney stones is apple cider vinegar. The acidic content of diluted apple cider vinegar helps to dissolve mineral buildups in your kidneys and get rid of kidney stone pain.

Appendicitis

Your appendix is located on the right side of your abdomen and if it becomes inflamed it can cause pain on the right side of your lower back. The typical symptoms of appendicitis are a sharp pain that starts off behind your belly button before causing intense pain on the right side of your abdomen. Along with the abdominal pain, you may have a temperature, gastrointestinal issues, and abdominal swelling.

According to Dr. Carol DerSarkissian on WebMD, appendicitis can also cause a dull or sharp pain in your lower back, upper back, or rectum.15

Appendicitis can quickly become a medical emergency, so if you have any signs of appendicitis, you should seek medical help immediately.

Urinary tract infection (UTI)

Urinary tract infections can cause back pain on the right side or left side just above your pelvic area. According to Dr. Trina Pagano on WebMD, lower back pain is one of the signs of a UTI as well as foul smelling urine, cloudy urine, and an increased need to pee.16

You should treat the first signs of a UTI as quickly as possible. One way to help reduce the symptoms of a UTI is by drinking baking soda water. Baking soda helps to neutralize the acid in urine and soothes irritation in your urinary system. For other treatments please refer to my article on how to treat urinary tract infection (UTI) naturally.

Gastrointestinal Causes of Low Back Pain on Right Side – Home Remedies

Low back pain on the right-hand side or left-hand side can also be caused by some gastrointestinal problems.

Ulcerative colitis

One cause of lower back pain on the right side is an inflammatory condition of the colon called ulcerative colitis. Doctors don’t know the causes of ulcerative colitis; however, sufferers will develop inflammation in various part of their large intestine.

According to researchers from the Baylor College of Medicine, some forms of back pain and arthritis are connected with ulcerative colitis.17 According to Dr. Gregory Thompson on WebMD, changes to your diet can help to manage flare-ups of ulcerative colitis.18

Irritable bowel syndrome (IBS)

Some people who have irritable bowel syndrome also complain that they have backaches and general discomfort in the lumbar region. Doctors from the National Health Service say that along with causing backaches, IBS usually causes bloating, changes in bowel habits, and passing stool along with mucus.19

Some ways to manage the symptoms of IBS naturally include taking peppermint capsules to reduce irritation in your intestines, getting rid of stress as much as you can, and following the low FODMAP diet to help boost intestinal health.

Diverticulitis

Diverticulitis happens when small pockets in the digestive tract become infected and cause pain. This gastrointestinal infection can also cause low back pain in some cases.

According to Dr. Subodh Lal on MedlinePlus, the usual symptoms of diverticulitis are tenderness or abdominal pain usually on the left side, bloating, and nausea. In cases of severe diverticulitis, sudden back pain that gets worse requires prompt medical attention.20

Some of the best home remedies for diverticulitis include enjoying a high fiber diet, drinking warm water, and taking probiotic supplements to improve your digestive health.

Lower Right Back Pain Affecting Only Women – Causes and Treatments

Problems with the reproductive organs mean that there are types of right lower back pain that only affect women. Here are some of the most common cause of low back pain in women.

Ovarian cyst

A cyst on your right ovary will cause right-sided low back pain. Dr. Melissa Conrad Stöppler on MedicineNet says that ovarian cysts are one reason for lower back pain in women.3

Light bleeding before your menstrual period, suffering from groin pain, and having irregular monthly cycles are just some of the other symptoms of ovarian cysts.

Pregnancy

Low back pain that affects both your right side and left side is common in pregnancy due to changes in the pelvic area and carrying increased weight. Dr. Trina Pagano on WebMD says that aches in the lumbar area usually affect women in the second trimester and can last for the pregnancy term.21

During pregnancy, you may also suffer from increased pelvic pain, abdominal pain and cramping, and more stress. To ease the discomfort of low back pain during pregnancy, Dr. Pagano suggests using a heat pack on your back just above your hips.

Endometriosis

One sign of endometriosis is a pain in right side of your lower back or left side. Endometriosis happens when endometrial tissue grows outside the womb on the pelvic tissue. This causes abdominal pelvic cramping, irregular vaginal bleeding, and pain during bowel movements.

According to a report in the European Spine Journal endometriosis is a possible cause of low back pain affecting the lumbar vertebrae and/or spine.22

If you have increased cramping during your period because of endometriosis, a heating pad can help to relieve the discomfort.

Uterine fibroids

On rare occasions, uterine fibroids can cause low back pain in women. Doctors from the UCSF Medical Center say that lower back pain will be felt if these abnormal growths press against muscles and nerves in the lower back.23

Pelvic inflammatory disease (PID)

A bacterial infection in your reproductive system can cause right lower back pain or left lower back pain. Dr. Louise Newson on Patient.info says that the main symptom of PID is cramping pelvic pain. However, back pain just above the hips is not uncommon.24

Other Causes of Lower Right Back Pain and the Best Home Treatments

Fibromyalgia

People who suffer from fibromyalgia experience chronic muscle pain and fatigue. Fibromyalgia can cause sharp pains in the lower back that only last a short time or the pain can be dull and constant that causes daily distress.

According to Dr. Melinda Ratini on WebMD, the constant back pain that fibromyalgia causes can seem unending. Fibromyalgia can also cause pain in the joints and this can be another cause of low back pain if the SI joint or vertebrae in the spine are affected.25 

If you suffer from fibromyalgia, you can help ease low back pain with essential oils. Making your own muscle rub with essential oils can help to release muscle tension and calm the mind at the same time. For more information, please read my article on how to treat fibromyalgia with this natural substance.

Shingles

Shingles is caused by the varicella-zoster virus and it can cause severe pain on the right side of your back or the left side.

According to Dr. Melissa Conrad Stöppler on MedicineNet, shingles pain starts off as a tingling feeling that gradually becomes more severe. If shingles affect the right side of your body, you will have lower right back pain that is tender to touch.26

You can treat lower right back pain caused by shingle using Manuka and clover honey, or try these essential oils.

How to Treat Lower Right Back Pain

Heat helps to treat lower right back pain by releasing muscle tension and increasing blood circulation to the affected area.

According to Dr. Carol DerSarkissian on WebMD, heat pads are great ways to get rid of all kinds of soreness in your lower back including strained muscles and ligaments, stiff joints, menstrual pain and cramping, and pain caused by problems with your digestive system.27

How to make a heating pad for lower right back pain:

To make your own heating pad at home for fast pain relief and help ease sore stiff joints, this is what you should do:

  1. Take a clean sock and fill it with rice until it is about 3 inches from the top.
  2. Tie the sock to prevent rice spilling.
  3. Microwave the sock on full power for 2 minutes and carefully remove from the microwave.
  4. Wrap the heating pad in a warm moist towel and hold to the right side of your lower back to boost blood flow.
  5. Keep the heating pad on your back for 20 minutes. (You can reheat it in the microwave for up to a minute if necessary).
  6. Apply the heat treatment 3-4 times a day to ease lower right back pain quickly and effectively.

For more information on when to use cold or heat for lower back muscle strain and injury, please read my article on using cold and heat therapy for muscle pain and stiff joints.

When to See a Doctor for Low Back Pain on Right Side

It can be a challenge to pinpoint the exact cause of aching low back pain that just affects your right side. Usually, with the help of home remedies, you can ease the pain and reduce the impact that back pain has on your daily activities.

Dr. Louise Chang on WebMD says that you should visit a medical professional for low back pain in the following circumstances:28

  • Low back pain is accompanied with a fever.
  • The back pain was caused by a severe trauma and home remedies don’t help to relieve the pain.
  • You have numbness and tingling in your right leg or left leg.
  • A herniated disc or injury to your spine result in loss of bladder and bowel control.
  • The low back pain on your right side in severe and unrelenting and affects your daily activities.
  • You have chronic low back pain that lasts for longer than 6 weeks.

Read my other related articles:

Article Sources

  1. WebMD. A visual guide to low back pain.
  2. NINDS. Low back pain fact sheet.
  3. MedicineNet. Lower back pain.
  4. WebMD. Muscle strain treatment.
  5. BMJ. Global burden of low back pain.
  6. MayoClinic. Sciatica.
  7. MedicineNet. Herniated disc.
  8. SportsInjuryClinic. Back pain & posture.
  9. MayoClinic. Ankylosing spondylitis.
  10. eMedicineHealth. Spinal stenosis symptoms.
  11. Anesth Analg. 2005 Nov;101(5):1440-53.
  12. WebMD. Is your SI joint giving you back pain?
  13. JMAJ. 46(10): 445–451, 2003.
  14. NHS. Kidney infection – symptoms.
  15. WebMD. Understanding appendicitis – symptoms.
  16. WebMD. What are the symptoms of UITs?
  17. BCM. Ulcerative colitis.
  18. WebMD. Ulcerative colitis – home treatment.
  19. NHS. Irritable bowel syndrome.
  20. MedlinePlus. Diverticulitis.
  21. WebMD. Back pain during pregnancy.
  22. Eur Spine J.2014 May;23 Suppl 2:214-7.
  23. UCSFHealth. Fibroids signs and symptoms.
  24. PatientInfo. Pelvic inflammatory disease.
  25. WebMD. Fibromyalgia pain.
  26. MedicineNet. Shingles pain.
  27. WebMD. Try heat or ice.
  28. WebMD. When to see a doctor for back pain.

The post Lower Right Back Pain: Causes, Treatments, and When to See a Doctor appeared first on Healthy and Natural World.

Posted in Health | Comments Off on Lower Right Back Pain: Causes, Treatments, and When to See a Doctor