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Cyber Monday Free Delivery!

Posted Monday 30 November 2020 05:00 by in Express Pharmacy by Harman Bhamra

We’re celebrating Cyber Monday by offering you Free Delivery for today only!

Apply the code FREECYBER at checkout and select DPD Next Day Delivery.

How long does the offer last?

Our offer for Free Delivery off Health products starts Monday 30th November and ends at midnight.

What’s part of the offer?

As part of our Cyber Monday deal, we’re offering Free Delivery on all products:

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Understanding the Relationship Between Weight Loss and Calories

Posted Sunday 29 November 2020 11:30 by in Weight loss by Harman Bhamra

For years, fitness experts and nutritionists have been stressing that weight loss is made in the kitchen, as well as the gym. This guide will provide you with a complete understanding of the relationship between weight loss and calories, including how going on a calorie deficit will help you lose weight over time.

What are calories?

A calorie is a unit of energy. It refers to the amount of energy you get from the food you eat and the beverages that you drink. The number of calories you burn each day will depend on several factors:

Your basal metabolic rate - also known as resting energy expenditure, your basal metabolic rate refers to the number of calories your body needs to maintain its functions like breathing and blood circulation. In short, it’s the amount of energy your body burns to keep you alive.

Activity energy expenditure – this refers to the calories you burn when doing physical activities like exercise, moving around, etc.

Thermic effect of food – this refers to the amount of energy expended by digesting and absorbing food.

What causes weight gain?

There are many causes of weight gain, including:

  • Genetic factors
  • Certain medications
  • Overindulgence
  • Sugary or fatty diet
  • Misinformation

The weight loss formula

Your calorie needs will vary from person to person. If you consume fewer calories than what you need for your basal metabolic rate, activity energy expenditure, and thermal effect of food, then you enter a state called a calorie deficit.

Over time, a calorie deficit will lead to weight loss.

Common knowledge shows that a pound of fat (0.45 kg) is more or less equal to 3,500 calories. Cutting your intake by 500 to 1000 calories a day will help you lose approximately 1 to 2 pounds (0.45 to 0.9 kg) a week.

Metabolism, body composition, and activity levels vary from one person to another. If you live a sedentary lifestyle, you are likely to lose less weight than those who are physically active. No matter how small, you will still lose weight as long as you put your body in a calorie deficit.

Eating too many calories makes you gain weight

If you consume more calories than what your basal metabolic rate, activity energy expenditure, and thermic effect of food require, you are most likely to gain weight. Remember that the body stores excess calories as fat.

Losing weight: how to do it right

There are several ways to lose weight safely. Here are some things to keep in mind.

Water loss is just temporary

Remember that when you lose weight, you are not only losing fat. You are also losing muscle and water. So it’s important to not focus on drastically cutting your calorie intake. Instead, eat well-balanced meals. Your type of diet has a direct impact on the speed and composition of your weight loss. For example, people who focus on low-carb diets experience rapid weight loss during the first few weeks of their regimen. While this is good, most of the weight loss is temporary because it is only water loss.

Gradually lower your calories

Drastic reduction of your calorie intake puts the body in a defensive state. This natural reaction causes the body to conserve energy by lowering your metabolism. This in turn makes weight loss harder and slower. The best way to reduce weight without triggering this protective response is by gradually reducing your calorie intake. Spread your calories over a few meals.

Don’t drink your calories

There’s a reason why several soda lovers are obese. Sugar in soda has lots of calories. If you are not careful, it’s so easy to go over your daily calorie needs with just a few cans of soda. Alcoholic beverages also contain lots of calories. If you are serious about losing weight, cut your sugary drinks, and replace it with healthier alternatives like tea or water.

Eat whole foods

Vegetables, fruits, legumes, nuts, and fish are great sources of vitamins and minerals without being too heavy on calories. As much as possible, eat whole foods at home and stay away from highly processed foods. Fast foods, cereals, and processed meat products are highly palatable --- making you more prone to overeating.

Add some light exercise to your routine

While it’s true that most weight loss happens in the kitchen, we still can’t overemphasize enough the importance of exercise. Experts recommend that adults should spend between 150 to 300 minutes of moderate exercise each week. This includes brisk walking. If you are physically active, 150 minutes of vigorous exercises like jogging are recommended each week. Exercise helps to prevent muscle loss and encourages your body to focus on breaking down fats.

Too much weight will have a negative impact on your health and self-esteem. Click here if you want to learn more about how weight gain affects your health.

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Black Friday 40% OFF for New Customers!

Posted Friday 27 November 2020 05:30 by in Acid Reflux by Harman Bhamra

Welcome! We’re celebrating Black Friday with our biggest set of offers yet! We’re offering new customers 40% off everything for a limited time only.

Use code NEWBIE for 40% off, simply apply this discount code in the checkout!

How long does the offer last?

Our offer for 40% off products starts Friday 27th November and ends Sunday 29th November midnight.

What’s part of the offer?

As part of our Black Friday deal, new customers can save 40% on:

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Black Friday 30% OFF Health Products!

Posted Friday 27 November 2020 05:00 by in Express Pharmacy by Harman Bhamra

We’re celebrating Black Friday with our biggest set of offers yet! We’re offering you 30% off Health products for a limited time only.

Use code FRIDAY30 for 30% off, simply apply this discount code in the checkout!

How long does the offer last?

Our offer for 30% off Health products starts Friday 27th November and ends Sunday 29th November midnight.

What’s part of the offer?

As part of our Black Friday Health deals, you save 30% on:

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5 Surprisingly Healthy Meals That You Can Be Thankful For

Posted Thursday 26 November 2020 08:00 by in Express Pharmacy by Harman Bhamra

Finding delicious healthy meals isn’t always easy - our brains are forever longing for the foods our bodies could really do without. But, believe it or not, healthy meals are both delicious and accessible once you know where to look! This guide will take you through five surprisingly healthy meals that you can be thankful for, all year round.

5 Surprisingly Healthy Foods

1. Whole Grain Pasta

Pasta comes in many forms. You have spaghetti, ravioli, tortellini, penne, fettuccine, macaroni, and orzo to name a few. Pasta made from whole grain is healthy and rich in manganese, phosphorus, selenium, copper, and fibre. It’s also low in calories. The fibre in whole-grain pasta helps promote better digestion and gastrointestinal health.

Pasta won’t be complete without its toppings. To make your pasta even healthier, consider topping your pasta dishes with guilt-free alternatives like lemon, basil, salmon, spinach, avocado, tomatoes, kale, or feta.

As much as possible, stay away from cream-based sauces and cheeses as these toppings are usually high in fat and calories.

2. Red meat

Despite the controversy, red meat can actually be very healthy and nutritious in moderation. No, we are not talking about prime ribs and hamburgers here. We are talking about organic red meat from grass-fed livestock --- the right kind of red meat.

Red meat is loaded with vitamins and minerals. For example, a 100-gram portion of raw ground beef that contains 10% fat is packed with:

  • Zinc (32% of RDA)
  • Vitamin B3 (25% of RDA)
  • High-quality iron which is absorbed faster than plant-based alternatives (12% RDA)
  • Vitamin B6 (18% RDA)
  • Vitamin B12 (37% RDA)
  • Selenium (24% RDA)
  • Traces of other vitamins and minerals
  • 20g of high-quality protein
  • 10g of fat
  • Omega-3s
  • Vitamin A
  • Fatty acid CLA
  • Vitamin E

Below are some tips to make sure that your red meat stays healthy after cooking:

  • Use gentle cooking methods like steaming and stewing. Avoid grilling and frying as much as possible.
  • Never expose your meat to the flame.
  • Minimise cooking in high heat. If you must cook in high heat, flip your meat regularly to prevent burning.
  • Avoid charred or smoked meat. If burnt, remove the charred pieces.

3. Red Wine

Red wine, when taken in moderation, can help reduce your risks of developing heart attacks and coronary artery diseases. Red wine is known to contain antioxidants which are believed to help increase the levels of high-density lipoprotein (HDL) or good cholesterol in the body.

The key here is drinking red wine in moderation as too much alcohol in the body may lead to:

  • Heart failure
  • High blood pressure
  • Cancer
  • Stroke
  • Liver diseases
  • Pancreas diseases
  • Weight gain

4. Popcorn

Popcorn is rich in dietary fibre without packing too many calories --- qualifying it as a healthy snack. Remember that popcorn is a whole grain product which helps lower your risks of diabetes and heart disease. Furthermore, popcorn also contains polyphenols --- antioxidants that promote better blood circulation and help reduce your risks of developing certain types of cancer.

The secret to making popcorn healthy is going easy on salt, sugar and butter. Stick to air-popped popcorn at home. Avoid microwave popcorns as you don’t have control on the amount of salt, oil, and butter in these.

5. Dark Chocolate

Dark chocolate is rich in flavonoids which protect your cells. Flavonoids are also known to improve blood circulation to your heart and brain --- reducing your risks of heart disease. Stick to dark chocolates because they contain the most flavonoids and the least amount of sugar.

While the foods listed in this guide may benefit your body in one way or another, remember to eat or drink in moderation.

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