Weight Loss Guy

Coffee plays an important role in weight loss process

2009-05-12T19:53:00.000-07:00

Are you a coffee lover? Or you just cannot live without coffee? Are you concerned about coffee consuming habits? Whether it is safe or not? Will it help you to lose weight or not? Or it may become obstruct in your weight loss practice? It is usually noticed that people start their day with a cup of coffee. They feel fresh once they have a cup of coffee early in the morning. There are many researches done related to coffee and health issues.

Earlier based research was back and forward on whether consuming few cups of coffee in a day is healthy routine or not. But the updated studies states that if you consume few cups of coffee on daily basis, then it might help you in losing extra weight. There are few positive features of consuming coffee such as:

It decreases the jeopardy of diabetes

Coffee does not make any contribution to heart sickness

Coffee contains caffeine in it that helps your metabolism to speed up and helps in burning more calories

Coffee provides more energy for a tougher exercise that lasts longer, which leads to burn more calories.

If you are a real coffee lover and enjoy coffee in many different forms but on the other side you are diet conscious as well, then they’re few aspects of coffee that you should consider while having it. You can consider these points before you make an order:

You can stay away from fancy drinks, which are filled with the concealed components and supplementary calories. Few drinks like Frappacinnos and mocha lattes they contain extra ingredients and they can be a hindrance in the weight loss procedure.

Avoid ordering coffee with added sugar or cream. As these will make you desire extra sweets and additional calories.

Never try to slash coffee and decrease calories all at one go. If you want to diminish it from your daily routine then reduce the consumption step by step.

Avoid muffins, donuts and other similar food items when you place an order for a cup of coffee. In this way you will only add calories in your diet and it will only result in increasing extra fat in your body.

If you feel you are addicted to coffee then you can just try to avoid coffee whenever possible. To lose weight you don’t require cutting of coffee totally from your daily diet routine. You can avoid coffee at breakfast time that will result in more and efficient weight loss.

3 Keys to Treadmill Walking to Lose Weight

2008-08-15T02:13:00.001-07:00

Before I get into the three specifics on how to lose weight with treadmill walking, let's take a step back. The science behind weight loss is very simple: you have to burn more calories than you consume. In addition, the more intense your workouts are the more calories you will burn.

With these principles in mind, let's now turn to the three critical things you need to know to reach your weight loss goals by walking on the treadmill. They are...drum roll please...frequency, consistency, and intensity. Let's take a closer look at all three:

Frequency
I hate to tell you this, but an occasional walk on the treadmill is going to do very little for you. It takes considerably more effort to lose weight by walking than other treadmill exercises such as jogging or running. The good news about treadmill walking, however, is that it has the least stress on your knees and joints. Unlike jogging and running where off days are important, you can walk everyday if you want. You should aim to walk at least 5 days per week. Anything less and you will find it very difficult to reach your weight loss goals (assuming you aren't doing any other exercises or strength training).

Consistency
You need to be consistent when it comes to treadmill walking to lose weight. Taking days off or cutting your exercise sessions short will hurt your weight loss efforts. As I've mentioned, walking is the least intense treadmill exercise. If walking is going to be your primary method to lose weight, your workouts need to be consistent day-to-day.

Intensity
If you are obese or just plain out of shape and just beginning an exercise program, then your treadmill walking workouts should not be that intense when starting out. Start your program slowly. Eventually, however, you'll need to increase the intensity of your treadmill walking workouts for maximum weight loss results. This shouldn't be a problem because the more you walk, the more fit you'll become. The more intense your workouts are the more calories you'll burn and the shorter your sessions will have to be.

What is an intense workout? It will vary depending on how fit you are, but generally speaking you should aim to walk on the treadmill for 45 minutes or more during each session. You should also try to keep your heart rate at a minimum of 70% of your maximum heart rate during each session. Again, these guidelines will vary and these are aimed specifically for effective weight loss results. Your sessions can be shorter and your heart rate can be kept in a lower range, but if you do this, it can take longer to reach your goals and you may never reach them if your sessions aren't intense enough.

Treadmill walking to lose weight is definitely possible but it takes frequency, consistency, and intensity. If walking is going to be your primary treadmill exercise for weight loss, keep these three keys in mind. Otherwise, you'll just be wasting your time and effort!

Lose weight with these fun and simple treadmill walking workouts! You'll also find indepth reviews and recomendations of the best treadmills here.

Where to Get a Cheap Treadmill

2008-08-15T02:12:00.000-07:00

If you are looking for a cheap treadmill, then you are part of a growing trend. There is a huge movement towards working out at home. The convenience of having some home gym equipment just can't be beat. But there is one problem that many people face - The high cost of initially purchasing fitness equipment for home use.

The treadmill is still one of the most popular pieces of fitness equipment. It is good for building endurance and general fitness levels. It can be used by all the family and is safe to use. Unfortunately it is also one of the most expensive pieces of equipment as well.

There are a number of options to get hold of a cheap machine. You can trawl online around the bargain sites. The biggest of these is eBay. You will probably want to find somebody that is local to you so you can go and pick the machine up. Having someone local also means that you have the option to go and view the machine, before you part with any cash.

Another option for finding local sellers is to use Craigslist. These are listings that are based around various cities throughout the States. You will see plenty of bargains on this.

The type of people that are ideal to buy from are people that have only used the machine a few times and then given up on exercising. Sometimes people are moving house and a treadmill will not fit in their new home. Or maybe they're having a baby and the treadmill in the spare room is going to make way for a nursery.

The type of person you don't want to buy from is somebody that has been using the machine to train for marathons for the last 4 years. You know that such a machine is probably going to develop a fault sooner rather than later.

Other options for finding treadmills in your local area include advertising for a machine. This doesn't have to cost you anything. Just ask to put up some posters or postcards in your local gym and in local shop windows. In the advert, say what you are after and the amount that you are willing to pay. If you have a PennySaver type newspaper you can also advertise in there.

Using these techniques will unearth cheap treadmills that you can buy in your local area. In fact you could find that you are spoilt for choice.

Thinking of buying an Ironman treadmill or Proform treadmill? Check our reviews at my-treadmill.com.

How to Choose the Best Programs for Fitness and Losing Weight

2007-01-07T08:39:00.000-08:00

By Foras Aje

These days, several people are on the search for the effective means to shedding pounds. Especially with the holiday seasons coming around and new year’s resolutions being made all over the place, knowing how to choose the best programs for fitness and losing weight is now of uttermost importance.

Still, the questions remain: Which programs for fitness and losing weight are indeed the most effective to use for success.

Well, personally, I've always tended to believe more in natural methods to accomplish this and perhaps this may stem from the fact that similar methods are what worked for my asthma, acne, lethargy and depression.

When choosing programs for fitness and losing weight, I strongly suggest that you go for the ones that have a proven success rate, are affordable and are not full of gimmicks.

Keep in mind friends that most sites offering so called programs for fitness and losing weight usually have a ripped beyond belief guy and toned lady smiling while working out with equipments and they offer nothing but the same old quick weight loss programs and what's worse is the images you see might not even be affiliated with the site.

Therefore, without you having to spend excessive amounts of money on so-called equipments and gym memberships, I present you with a simple routine for exercise that you could implement and trust me, it works.

- 40-60 Ab Wheel Roll Outs

- Unlimited Chin-ups

- Unlimited Chair Dips

- Unlimited Pull Ups

- Cardio 25 minutes to Whatever (Running, Jogging, Dancing)

As far as the choice for diet is concerned, I strongly advocate the use of the mucus-less diet comprising of Fruits and Vegetables (Roots or Leafy Ones) and occasional Juice Fasts or restricted diet of mono-meals of fruits.

An observation of this simple routine will depict that this is all natural, low-cost, no gimmicks AND you are improving your health immensely contrary to what most programs for fitness and losing weight have to offer.

Still, I must add that make sure you actually enjoy the use of these suggestions as it is a factor of great importance for you to have success with them.

So kick butt and take names my friend.

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on exercise and weight loss programs

What is the Most Efficient Diet Plan to Lose Weight Quickly?

2007-01-07T08:38:00.000-08:00

By Foras Aje

I guess I’ll be preaching to the choir to say that to lose weight you have to eat right.

However, considering that we do live in an age where everyone wants things now, there are some folks who are constantly seeking the most efficient diet plan to lose weight quickly in the aim of shedding those excess pounds.

Now, every attempt at diet plans for losing weight the healthy way has their own individual pros and cons, (some more than others), but from research and a personal trial on my self, it will be safe to say the most efficient diet plan to lose weight quickly may lie in the Mucus-less or Mucus-poor diet and its principles.

So what is that exactly?

It is a diet that consists of primarily fruits, leafy and root vegetables in their raw or properly cooked states with the intermingling of periodic fasts.

Furthermore, it employs principles of proper food combination, knowing when to eat and the best parts are there is no need for attempts at calorie counting and losing weight, it provides the answer to the question regarding what is the best diet for losing weight fast and from a health stand point, not only does it lead to a rapid weight loss, but it improves one's health.

So, without further ado, let's see what this most efficient diet plan to lose weight quickly really is.

Breakfast:

A choice of the following

1. A tall glass of Fresh Squeezed Orange Juice.

2. A tall glass of Fresh squeezed lemonade flavored with genuine maple syrup (the darker the grade the better)

Lunch:

A mono-meal of an organic fruit in season for example Apples in the fall and winter, Melons in the summer, Berries in spring.

Dinner:

Raw or properly cooked vegetables in the forms of salads, soups or steamed vegetables.

Now, it is safe to say the suggested tips above do come in very handy when it comes to calorie counting and losing weight for the sole purpose of the fact that with these suggestions, you DON'T HAVE TO WORRY ABOUT that. Just follow the guidelines of eating properly and when truly hungry and one should have no problems with these habits.

One more thing, DON’T use the microwave while you’re on this diet (or any for that matter), believe me, that device is not your friend when trying to be healthy.

I hope this brings to an end your search for the best diet to lose weight quickly and I hope I’ve gained friend too.

Here's to health and Wellness

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on the best diet for rapid weight loss

Here are Some Effective Diet Techniques

2007-01-07T08:36:00.000-08:00

By Foras Aje

Finesse, skill and common-sense are some of the components needed to succeed at doing anything, going on a diet included.

Therefore to avoid the results of most diet trends and excessive calorie-counter dieting suffice it to say anyone seeking to lose weight via diet and exercise has to be well informed on the subject of effective diet techniques.

That said, I'd like to offer some effective diet techniques one can implement to make a weight loss regimen both successful and healthy.

Without wasting time and going straight to the point, to succeed with ‘going on a diet’ to shed the pounds, reach and ideal weight AND improve your health, do the following at your discretion:

1. Go with the alkaline, mucus-free diet.

2. Use sweet fruits such as dates, bananas, and persimmons etc as the items for the occasional snacks.

3. Go easy on the use of salt and even then try to use uniodized sea-salt.

4. Eat as much as possible when you are truly hungry.

5. Try to give at least 2-3 hours after the last meal before going to bed.

6. Don't USE MICROWAVES!!!

7. Try to get adequate sleep, rest and exercise.

Other factors include knowing when to eat, the use of proper combinations when it comes to foods, knowing WHAT to eat in regards to cultivation, origin etc and of course your desire to better yourself in the first place.

Oh, one other oft-overlooked factor when it comes to dieting is…DON’T be so obsessed about the whole process in the whole place, it really can be so simple when you know just how to go about doing it the right and healthy way that is.

Well, here’s to improved and improving health friends.

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on good dieting tips

Weight Loss with Bad Knees

2007-01-05T09:00:00.000-08:00

By Craig Ballantyne

Q: I do strength training and cardio. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?

Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?

Answer: Thanks for the email.

I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, I still strongly believe that it rates 3rd on the effectiveness/priority of methods for getting down to 10% body fat.

1 - Nutrition

2 - Intervals/resistance training

3 - Traditional cardio

As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.

So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.

And for your knees, well, the exercises to stick to are Romanian Deadlifts, lying hip bridges, stability ball leg curls, and limited-range (pain free) split squats, and limited-range (pain free) squats.

Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop.

Your knees should get better with weight loss. Also, you should see a nutritionist to discuss your eating patterns and fish oil supplementation.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Tips On How To Get Rid Of Back Fat

2007-01-05T08:59:00.000-08:00

By Rishi Chawla

Do you have that loose back fat that you have been trying to get rid of? Are you dying to wear that low waist jeans but cannot afford to because of that loose flab on your back, then read on as I give you some very important tips on getting rid of it.

1. Exercise-there is no substitute. You need to choose exercises that basically target your back, like dumbbell rows, back extension, hyper extension and so on. Just do a search for these exercises on Google and you will get a variety of explanations on how to do them.

2. Diet-try and eat 5-6 smaller meals a day rather than having 3 large meals. This will help you get you fat levels down.

3. Get a swiss ball- this is one of the best piece of equipment you can get, there are various exercises specially targeted to your back which can really help you get rid of that flab.

4. Cardio- do some interval training, basically what this means is that you have to perform a high intensity workout followed by a low intensity one. For example do 2 min of running on the treadmill followed by 2 min of walking, repeat this for 20-30 min. I guarantee you this is the best form of aerobic exercise you will experience and will really help you get rid of that extra fat.

If you follow the above tips, I assure you will be get rid of that flab very effectively and quickly. Keep trying and do not give up.

If you found this article helpful and would like to learn an accelerated way to loose that back fat, then simply visit- http://www.mirecco.com/fatloss.html

Diet Information & High Protien Low Carb Diet

2007-01-05T08:57:00.000-08:00

By William Walters

Today we are going to talk about the importance of to a healthy High Protein Low Carb Diet and how it will help you to lose weight.

The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the high protein low carb diet in working to get those pounds off, and keep them off. Fact that there are more people than before who are classified as either overweight, or are obese, or a little chunkier than they would like to be.

A lot of other factors cause this to happen such as genetics, overeating, saying no! to that second plate of food, and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed and very harder to lose the weight they just put on.

The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not any good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery which is very expensive to say the least.

Weight loss depends on the condition of a person which includes the following; weight, health, calorie-intake, age, gender, lifestyle, stress level and fitness routines.

Being overweight does not necessarily make a person unhealthy though. It just makes the person a bit unfashionable, and feeling sluggish, and non-motivated sometimes. Medical Studies have shown that people who are a bit overweight live longer than those who have normal weight don't ask me why? but,its been proven already.

There is no quick or overnight solution for quick weight loss. You will have to stay on a high protein low carb diet something as zone diets, and gather some diet information then start your diet and stick with it and you'll eventually lose the weight you want to lose.

Nutritionists and other Medical experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and a great daily or weekly exercise plan.

The first thing a person needs to do is to choose a diet program designed by a dietitian or another health or medical professional. The patient has to be evaluated before any program can be started. The program usually consists of an daily eating plan, and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment what I mean by this is a good frisk walk around the park daily would be proper for an elderly person. Whereas a mile or two run would be great for a younger person. Always ask your doctor's advice before starting a rigorous exercise program.

The best exercise plan should have cardiovascular and weight training exercises also. This helps burn calories and increases the muscle to fat ratio that will increase ones metabolism and lose weight quicker.

A good healthy diet should have food from all the food groups.

This is made up by two things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes remember the old saying! an apple a day keeps the doctor away, also micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly-saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight. "Stay away from any kind of animal fats" if you want to lose weight.

All diet plans are designed to make the person reduce the amount of calories taken into the body. This does not mean that the person has to eat less, just eat healthier portions. Means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.

During the course of the program, the person should still consult with his or her doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan, and maybe even the exercise plan to further lose weight.

It is up to the person individually to stick to the program to see that it works for them.

William Walters, the owner of OurDiet.info is interested in writing articles relating to health issues. Visit the site - http://www.OurDiet.info – for more information on everything you should know about Ediets, Zone Diet, Acid Reflux Diets, Zone Diets, South Beach Diet Information, High Protien Low Carb Diet and while you're there pickup some FREE reports " On Dieting and Losing Weight" Learn How To Fight Back” from the site.

Lose Weight & Improve Your Cholesterol

2007-01-03T08:24:00.000-08:00

By Craig Ballantyne

Do you know everything you need to know about your health status?

Sure you look great in the mirror (or do you?), but do you know everything you need to know about your cardiovascular health, blood sugar levels, and cholesterol levels (both good and bad cholesterol)?

Preemptive disease prevention is the single most powerful technique anyone could ever use to extend their life and stay healthy and energetic for decades to come.

You might be a father of a young family who wants to be around to see his children go to college, get married, and have kids of their own. Who wouldn't, of course?

But often, men and women have stressful, time-consuming jobs that don't give you time for exercise, not to mention the crappy eating options that go along with that type of lifestyle. So you owe it to your family to know how your health is, and then to try and improve it.

Knowing your health information is extremely important to anyone that has a family history of heart disease or diabetes. Research shows that genetics are one of the biggest factors determining your risk for these diseases. So the more you know now, the better you can avoid problems in the future.

You want to be able to provide for your family for a long life, right? Spending a hundred bucks now on your health could save your family literally tens of thousands of dollars later.

And as a trainer, it is important to know your personal health information so that you can continue to set the best example to your clients. If you think you can eat all the fast food you want just because you are active, the truth is that it can seriously and negatively impact your health. And who would want to be trained by someone that has terrible cholesterol levels or high-blood sugar?

And what if, after getting your results back, you find something out of place. Won't you be glad that you took the steps to correct it now instead of later? Getting your blood tested is such a simple thing to do. And when you get your results, you and your family will all have the piece of mind knowing your health status, and what you need to do to improve it.

Now I've been using strength and interval training for many years and that helps people lose weight faster than anything else. And although I'm still relatively young, I believe that it is never too early to know your blood cholesterol and blood sugar values.

In fact, I suggest that everyone over the age of 30 should get a baseline physical examination and get as many of the following blood tests done as possible.

So earlier this year, I went to great lengths to get my results. I was willing to do whatever I had to in order to get my results and to learn as much about my health as possible.

So not only did I get the normal blood tests done (cholesterol, triglycerides, and blood sugar), but I also went to a University laboratory to have even more blood tests taken that will give me an even more accurate estimation of my cardiovascular disease and diabetes risk. These additional tests included hemoglobin-A1C (HBA1c), C-reactive protein (CRP), and homocysteine.

It is also important to know your hormone levels for fat loss, so I had insulin and testosterone tested as well. If your insulin levels are not controlled, you will have a hard time losing fat. And if you are a man with low testosterone levels, then you will have a hard time putting on muscle and losing fat. Men that eat a very low fat diet tend to have low testosterone. But they can be returned to normal simply by eating healthy fat sources.

So simply by following the strength and interval program and a healthy lifestyle (eating lean protein sources, healthy fat sources, low-glycemic and high-fiber fruits and vegetables), you can improve your health status. And add intense exercise to the mix, as found in the strength and interval workouts, and your health levels will improve dramatically so that you can live a long, prosperous life full of vitality.

My Results

(All goals are for primary prevention of disease)

Total Cholesterol = 157mg/dl (Normal = 150-225)

HDL = 54 mg/dl (Normal = 30-70, should be over 40)

LDL = 103 mg/dl (Normal = 70-130)

(Lab's comment on HDL: Your level is very high!)

TG = 1.90 mM (Goal: less than 2.3mM)

Glucose = 73mg/dl (Goal = less than 130)

HBA1c = 4.6 mg/dl (Less than 7 is very healthy.)

(HBA1c measures your average blood glucose over the past 4 - 6 weeks and is considered to be a better indicator of diabetes risk than glucose.)

Insulin = 6.7 IU/ml (Normal = 6-20)

CRP = 1.16 mg/l (Normal = Up to 4.9)

(Normative range for untrained persons 1.6-4.3 while trained persons can be as low as 0.52)

Homocysteine = 11.2 µM

(Normative ranges 5-15 µM, average 10 µM: 15-30 µM = moderate hyperhomocysteinemia)

Testosterone (total) = 647ng/dl (Normal = 270-1100)

For more info on these measures, please see your doctor. For more info on training, look for articles on strength and interval training.

Are You Ready to Start a Weight Loss Program

2007-01-03T08:22:00.000-08:00

By C Lynn Beebe

Most people will regularly say they need to lose weight. Many of these same people start one or more weight loss program each year. However, few of them give any thought to whether they are actually ready to begin such a program.

You may be thinking that anyone who wants to lose weight must be ready to start a diet. If they weren't, they wouldn't want to lose weight in the first place, right? Being ready to start losing weight requires that one be in the proper mindset or it is nearly impossible to achieve success. By having the proper mindset, or attitude, toward weight loss it is much easier to maintain the motivation necessary to stick with a program.

So how does a person know if they have the mindset required for success on their weight loss plan? The first step is to make a list of all the reasons for losing weight that matter to the person who will be losing the weight. Good reasons for losing weight for one person may not carry enough meaning for someone else to make a difference.

Once a list has been made, the potential dieter needs to decide how important these reasons are. If they fall in the "would be nice" category they are probably not strong enough to provide any motivation for staying on a plan for very long. However, if they represent a dream or something the person has always wanted, there is a better chance of reaching the necessary level of motivation for a successful weight loss program.

If the reasons are valid and meaningful, the next step is to set some goals. Normally a goal for someone wanting to lose weight will be "I want to lose weight" or "I want to lose thirty pounds." While this may be a good start, it is not nearly specific enough. An overall long-term goal might be "I want to lose thirty pounds in six months." When a big picture goal has been set it is time to break that goal down into smaller pieces and set sub-goals.

Setting smaller, more manageable goals will result in a greater likelihood of success. Each sub-goal should be in writing and list specific results to be achieved, the steps necessary to be taken and the time frame required. Goals should be reviewed at the beginning of each day as a reminder of what needs to be done and they should also be revisited at the end of the day to verify that everything was accomplished.

Momentum will be gained with every success realized from reaching the sub-goals which will result in continued motivation. Having goals and putting them into a written plan provides both a roadmap and a sense of accountability for someone on a weight loss program. Be sure that any weight loss program you consider includes a motivation component. While diet and exercise are certainly important and must be addressed as well, having the proper motivation is a preliminary requirement for expecting success with a new weight loss program.

For more information about weight loss and reviews of reputable weight loss programs, visit http://www.WeightLossSolutionsOnline.com

What To Eat To Lose Weight

2007-01-03T08:21:00.000-08:00

By Noraini Maskuri

When it comes to losing weight, we try to find ways to do it with little pain or discomfort. There is really an easy way to do it. Sure we can opt for the latest diet program or visit the gym or we can simply choose to find out what to eat to lose weight.

Keeping a healthy diet is really one of the wisest decisions you could ever make to keep that weight off. This means eating food that contains a wide variety of foods which includes protein, carbohydrate and fat, as well as vitamins and minerals.

The needs of your body do not change just because you decide to lose weight. So eat sensibly and you can do this by planning your meals ahead of time. As with everything else in life, eat in moderation and according to your body needs, which can be determined according to your gender, age and metabolism. What is key is to be mindful of your calories intake from each type of food.

You do need to consume carbohydrate as it is a valuable source of energy. There are two types of carbohydrates - simple and complex. Complex carbo can be found in cereals, rice, potatoes, pasta and bread and this will serve us better than simple carbo which is found in sugar, chocolate, biscuits, ice cream and soft drinks. So consume your carbohydrate to maintain healthy digestive system and some may even lower cholesterol levels in the blood.

Another essential food is protein, which is useful for the growth, repair and maintenance of cells. Protein can be found in meat, eggs, beans, nuts, milk, fish and dairy products.

Good news is even if you are dieting, fats are still needed to balance your diet. Fats help to insulate and protect the body. What you need to look out for is unsaturated fats to derive this concentrated source of energy. What to eat to lose weight is to consume fats from olive oil, polyunsaturated spreads, oily fish and sunflower oil for your fats.

This helps to reduce risk of increased cholesterol level in the blood which could lead to coronary heart disease.

Drink plenty of water at all times as it is vital for your body to function properly and contains no calories.

What you need to eat to lose weight is to set a realistic target and forget about eating

just one type of food to acelerate weight loss, like excessive grapefruit as an example.

Eat small portions throughout the day rather than using up your calorie quota for the day in one large meal. This lessens your hunger pangs and eventually will help you to lose weight.

Replace high-fat snacks with low-fat snacks like apple, banana, carrots, chestnuts, cottage cheese, yoghurt, oranges, celery and crispbread. Avoid almonds, brazil nuts, cream cheese, milk chocolate, peanuts, cheddar cheese and chocolate biscuits.

Eat less meat but more potatoes and vegetables. Use skimmed milk instead of full-fat milk. If you need to use cream, use use single cream rather than double cream. Always use the leanest cut of meat and trim off the fat.

In order to lose weight effectively, you do not need to starve yourself or to go for boring foods. Just be mindful of the need for a balanced diet of protein, carbohydrate and fat as well as minerals and vitamins. Then you choose wisely what to eat from each type of food.

For more tips and secrets of what to eat to lose weight, please visit:

http://rapidweightloss.nmaskuri.com/?ea

What To Eat To Lose Weight

Noraini Maskuri is a net business owner and owns a site on weight loss at http://rapidweightloss.nmaskuri.com

Discover How To Lose More Fat And Gain Muscle While Spending Less Time In The Gym

2007-01-02T09:26:00.001-08:00

By Jason Oh

Can't seem to find enough time in a day to fit in a 45 minute cardio workout and another 30-45 minute of weight training?

Unfortunately, 'lack of time' is the main reason why people find excuse to 'not want' to lose fat and gain muscle! Actually training to lose fat (and gain muscle) is not easy, and can be boring!

However, the days of long, slow, boring cardio workouts are not necessary to loss fat only. In fact, a university study has found that trainees who used 'High Intensity Interval Training' lost more fat and gained more muscle than those who trained the traditional ways.

What the results shows is that in order to lose fat and gain muscle more efficiently, a combination of high intensity interval training and strength training can skyrocket your metabolism.

The best part about this workout is, it can be done in less time to lose fat and gain muscle! It's a great motivating factor to try to gain the best of worlds to lose fat and gain muscle at the same time!

The reason why a high intensity interval training is successful is:

1) You lose fat by burning more total calories per pound of body weight;
2) High intensity workouts such as weight training and Interval training helps boost growth hormone levels which benefits in gain of muscle;
3) It has a greater metabolic stress on the muscle, and you will continue to burn more calories during the time your body is resting. As the muscle rests, it works harded to recover, grow and replenish the energy that was used during a workout, which helps to lose more fat and gain muscle.

Therefore, a high intensity interval training is more important than just doing steady cardio and isolation weight workouts. It burns more calories in a day, lose fat and gain muscle, all at the same time.

Best of all it gets more results in less time!

So there's no more excuses for the 'lack of time' to lose fat and gain muscle.

Even if you do not have the desire to lose fat or gain muscle, a high intensity interval training is for you.

Another benefit of the program is, it combats boredom as you are working in cycles of high and low intensity work instead of a long period of one activity.

with this program, not only will you lose fat and gain muscle, your cardiovascular endurance, raw speed and explosiveness will improve. A better athlete!

By mixing bursts of high intensity workout with low intensity periods of recovery, you will burn more calories, lose fat and gain muscle with less time in the gym.

And there's no reason to get stressed over how many calories you need to burn during a training session. What's more important is how many calories you can burn during the day.

With a high intensity interval training, you will lose fat, gain muscle and save time! However, remember to get the right nutrition into your body to keep your metabolism up and running.

-Want To Build Muscle And Lose Fat At the Same Time?

-Discover A Time Efficient, Research Proven Workouts To Boost Muscle Growth And Blowtorch Body Fat For Good.

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Weight Loss Workouts for Busy People

2007-01-02T09:26:00.000-08:00

By Craig Ballantyne

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forarms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Eat to Lose Weight and Live Longer

2006-12-31T20:46:00.000-08:00

By Chris Chenoweth

Eating a nutritious diet and getting enough physical activity can reduce your risk of many diseases and help you live a longer, healthier life. Heart disease, some types of cancer, obesity, high blood pressure and diabetes can be prevented or controlled simply by following a healthy diet and lifestyle. It is never too late to start eating right. Here are some helpful tips.

*EAT A LARGE NUTRITIOUS BREAKFAST. This will rev up your metabolism and make it easier for your body to burn fat.

*EAT AT LEAST 5 SERVINGS OF FRUIT AND VEGETABLES EVERY DAY. Eating vegetables in their most natural state (raw) is more nutritious for your body but cooked vegetables are fine, too. If it is a struggle to get that many fruits and vegetables into your daily diet, try vegetable soups or fruit smoothies made in a blender.

*EAT WHOLE GRAINS. Avoid white bread and white rice as they have had the fiber processed out of them. Use only food made with whole grain such as whole grain breads, cereals, wheat germ, barley and brown rice. Whole grains are high in fiber and help prevent constipation and keep your bowels toxin-free.

*CUT OUT WHITE FOODS (sugar, flour, donuts, crackers, etc.). These foods are over-processed and have no nutritional value. They raise insulin levels, protecting your stored fat instead of burning it off. If you have these foods lying around in your kitchen, get rid of them! They will only provide temptation for you.

*DRINK LOTS OF WATER, at least 8 glasses a day, instead of soda or other sweetened beverages. Water flushes out the system and eliminates harmful toxins. It forces the body to run more efficiently, speeds up metabolism, and makes it easier to lose weight and burn fat.

*EAT PROTEIN. Lean meat, poultry, fish, eggs, and dried beans all provide protein. Make sure you take the skin off of poultry and eat only lean meats.

*EAT ONLY GOOD FATS. Unsaturated fats do not raise cholesterol levels. Foods with unsaturated fat include olive oil, vegetable oils, fish, avocados, and many nuts.

*WATCH PORTION SIZES. Always be aware of how much you are eating. Never choose super-sized portions at restaurants.

BE ACTIVE

Physical activity helps you feel better and improves your health. Use some of the tips listed below:

*Walk! Every day, take a walk, inside or outside, alone or with a friend or family member. Walk as briskly as you can and swing your arms. Breathe deeply. You will start to feel better almost immediately. Shoot for a mile a day. Try to increase it just a little each day. The more you walk, the easier it becomes and the more you will want to do it.

*If you work in an office, use the stairs instead of the elevator. Park your car in the farthest parking space from the building. Get up and walk during your break instead of sitting down and eating a snack.

*If you have access to an indoor swimming pool, use it several times a week. Swimming, along with walking, is an excellent aerobic exercise that gets your heart pumping and revs up your metabolism.

*Go bicycling with your kids. Bicycling is another aerobic exercise that provides fun, relaxation and quality time with your family. Ride your bike to work! If you cannot bicycle outside, try a stationary bike. Watch TV or listen to music while you pedal.

*Take up roller-skating (or ice-skating or roller-blading), another aerobic exercise that is so much fun! Bring your kids with you.

*Take a fitness class, a Yoga class or take dancing lessons. All are fun and provide great exercise.

Any and all kinds of physical activity will help you stay healthy. Aim for 20 to 30 minutes every day. The more active you are, the healthier you will become.

Eating your way to good health is not as difficult as you think. If you can make some changes in your eating habits and your lifestyle, you are on your way to a healthier you.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

Food Cravings and Weight Loss

2006-12-31T20:45:00.000-08:00

By Chris Chenoweth

We all have them; food cravings that jeopardize our efforts to lose weight and our long-term health. Why, because the cravings are nearly always for foods that are high in sugar, salt, fat and calories. What causes food cravings, why do we have them, and how do we eliminate them?

Simply put, food cravings are an intense desire for a specific food. Nearly always, our cravings are for food that is very sweet, salty, fatty or loaded with carbohydrates. The cravings can differ according to gender, age and/or personal tastes.

Some of the most common food cravings are for chocolate, ice cream, potato chips, pizza, and pasta. Most of us only have food cravings once in a while. However, food cravings can become an addiction, leading to obesity, depression, eating disorders, and increase the risk for many diseases and conditions.

What causes food cravings? Actually, there can be many possible causes. Identifying the possible causes for your cravings will help you find the solutions for eliminating them. Food cravings can be caused by emotional or physical factors.

EMOTIONAL CAUSES

*Anger, resentment, bitterness or frustration.

*Stress, anxiety, tension or fear.

*Boredom or emptiness.

*Depression.

*Loneliness.

*Chronic fatigue.

If you suffer from any of these problems chronically, your food cravings will remain.

PHYSICAL CAUSES

*RESTRICTIVE OR HABITUAL DIETING. If you are trying to follow a very restrictive diet, your body will become nutrient deficient. It will try to fill this deficiency in the form of food cravings.

Consequently, if you are constantly on a diet, you will constantly be craving certain foods. This is why diets based on too many food restrictions cause us to put on more weight instead of lose weight.

*HABITS. You always eat candy bars and popcorn at the movies, you always eat dessert after a meal, you always eat way too much food at your favorite restaurant, etc.

*LOW BLOOD SUGAR LEVELS. If your blood sugar levels are low, your energy levels are low. This can signal your body to crave certain foods.

*SENSORY TRIGGERS. Sometimes your body may respond to a smell like walking past a bakery.

ELIMINATING FOOD CRAVINGS

There are many changes we can make to help deal with food cravings. The following tips will help you with the physical factors that cause cravings.

*EAT A WELL-BALANCED DIET. By eating a wide variety of nutritious food, eating in moderation, and never skipping meals, our bodies will not feel deprived or lacking in the nutrients it needs. NEVER skip breakfast!

*DO NOT EAT AT NIGHT. This is the time when the greatest number of food cravings occurs. If you must eat, have a healthy snack like a piece of fruit or a yogurt.

*AVOID HIGH-SUGAR FOODS. Sugar causes a steep rise in blood sugar levels, immediately followed by steep declines.

*DRINK LOTS OF WATER. Water keeps you feeling full, keeps your body hydrated, and flushes unhealthy toxins out of your system. You may think you are hungry, when your body is actually telling you it needs water.

*GET PLENTY OF SLEEP. Get at least 8 hours of sleep each night. This way your body will feel rested.

*BRUSH YOUR TEETH. If you brush your teeth every time you eat, it will discourage you from eating too much.

*If you suffer from compulsive eating and cannot satisfy your craving by eating a small portion of the food you crave, you should completely avoid the food.

The emotional causes of food cravings are more difficult to deal with as they can be very complicated and difficult to overcome. Some of the tips listed below may help you.

*AVOID STRESS. You must make efforts to reduce your stress level. Take up a new hobby, something that you think you would really enjoy. Try knitting, crocheting, working puzzles, playing games with your kids, read, take walks. Use relaxation techniques like yoga or learn how to meditate. Get a massage every week.

*KEEP TRACK OF THE FOOD YOU EAT. Write down everything that you eat in a day. You may be appalled at how much you are actually eating each day. What times do you eat the most? What can you do instead?

*ADDRESS EMOTIONAL ISSUES. If you are angry, depressed, frustrated, etc., deal with what is causing the feeling. Try to find a solution. Remember that eating is not the solution.

*GIVE YOURSELF A BREAK. If you do give into your cravings occasionally, go easy on yourself and try to do better the next time. No one is harder on us than ourselves.

If you suffer from food cravings, you are not alone. However, if they are controlling your life, discover why they are controlling your life and do something about it. No one can help you unless you help yourself.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

The Secret To Lasting Weight Loss

2006-12-31T20:43:00.000-08:00

By Serena Tan

Have you been yo-yo dieting to no avail? Do you find that you get some results while you are on a diet, but the minute you stop, the kilos start piling on?

If this has been your experience, here is a piece of good news for you.

The key to lasting weight loss is something so basic, yet so easily overlooked, that chances are you've never heard it mentioned by dieticians, doctors or weight loss experts.

The key lies in your liver. Not many people are aware that the liver is the major fat-burning organ in the body. Much less do they know that it is the condition of your liver that determines whether you are able to lose excess body weight and keep it off.

In her groundbreaking 1997 book The Liver Cleansing Diet – Love Your Liver and Live Longer, Dr. Cabot prescribed an 8-week plan comprising liver-friendly meals to cleanse the liver so that it can efficiently perform its 2 main functions: regulating metabolism and burning fat. The underlying philosophy is a simple one. It is not how much you eat but what you eat that is critical. If you eat the right foods, your metabolism will start to improve and you will burn fat. You do not even need to count calories or control your portions to ensure weight loss. If, however, you eat the wrong foods, your liver will make more fat, causing your body to store fat. That is exactly the situation you want to avoid.

How does the liver burn fat? By first converting fat into cholesterol, then into bile, which is eventually passed out through your intestines. If your diet is high in fibre, this excess fat will pass out of your body through your bowel movements. Conversely, if your diet is low in fibre, most of the cholesterol and bile acids are reabsorbed from the bowel and recycled back to the liver, resulting in high cholesterol levels.

A healthy liver manufactures a special coating for fat called lipoprotein which allows fat to travel around in the blood stream. If your liver cannot do this efficiently (because it is sluggish or diseased), the result is a fatty liver and an increasing inability to lose weight.

Dr. Cabot's book is peppered with testimonials from people who have used the Liver Cleansing Diet successfully not only to lose weight, but also to heal their bodies, resolve long term health concerns and restore energy levels. The diet is safe and beneficial for long term use, especially for persons with liver disease or immune system problems. However, if you have serious or chronic medical conditions, you should only follow the diet under the supervision of your doctor. The diet is also not designed with pregnant or lactating women in mind, although there is a testimonial from one breastfeeding mother who found the diet helpful for her son's eczema.

In conclusion, the health of your liver is key to your ability to lose weight. Forget fad diets, appetite suppressants and weight loss supplements. They are quick fixes with no guaranteed results. Start the New Year on a new note. Give your liver an internal spring cleaning, and watch the kilos melt away like magic.

Note: Dr. Cabot's book is available at the library, on Amazon.com and on her Weight Control Doctor website.

Serena Tan is a writer, network marketer and work-at-home-mum with an interest in health and wellness issues. To learn why you should read the ingredient labels on your next trip to the cosmetics counter, visit http://www.greenfamilyorganics.com

Selecting a Safe and Effective Weight Loss Plan

2006-12-30T08:22:00.000-08:00

By Sara Aponte

Choosing from the never ending amount of weight-loss programs is a difficult task. There are many weight loss plans that are introduced to the public everyday as a quick, easy, effective way to lose weight. One plan that might work wonders for one person might be completely ineffective for another. The ultimate goal of any weight-loss plan isn’t just to lose weight, but to keep it off.

Too many people who are trying to lose weight jump back and forth from a restrictive diet to their normal, unhealthy eating habits after they have experienced some weight-loss. This sort of “yo-yo” dieting puts enormous amounts of stress on your body and can make future weight loss more difficult. It also makes weight gain far too easy because it throws your metabolism off. For this reason, it is important to select a weight-loss plan that will help you make changes to your eating habits that will last a lifetime.

For you to be able to succeed in achieving your weight loss goals, first you must ensure that your goals are clear and reasonable. Write all the details down in a weight-loss journal. These goals will serve as a contract to yourself to help you persevere until you achieve your goals.

Make yourself familiar with any available weight loss plans. It’s crucial to gather as much information as you possibly can before starting any plans. Research the company or person offering the plan. Make certain that the person or company offering the plan is credible and respectable in the health department. This task is easily done on the Internet, but can be done by asking a relative or friend, consulting your doctor, or a respectable health expert.

Many weight-loss plans are expensive because they require you eat specific foods. It’s recommended to opt for a plan that allows a wide variety of foods if you need a program that works with your low budget. This usually allows you to get a larger variety of nutrients than some strict eating plans. Weight-loss plans that say you can lose 20 pounds in a week are tempting to anyone, but how true will those results be in a month from now? Choosing a weight-loss plan thats provides you with steady, healthy weight loss helps you adapt to the lifestyle change for a long lasting result.

It’s certainly helpful to select a weight-loss plan that offers support groups. Achieving true weight-loss means changing your lifestyle. Being involved with a support group greatly increases your chances of weight-loss success. Support groups are great if you have any questions that you would like to ask, or need some clarification on any information. Anytime you are having trouble with your weight-loss plan, you have someone to talk to. Support groups can offer solutions to your problems because they have already experience what you are going through.

Unfortunately there are no magic drinks or diet pills that can reduce your body fat in an instant. Motivation and dedication are important aspects when you engage yourself in a weight loss and diet program.

My name is Sara and i was born in the USA. For more information visit my weight loss blog.

8 Metabolism Boosters for Weight Loss: Do They Work?

2006-12-30T08:21:00.000-08:00

By Craig Ballantyne

Metabolism is the foundation of fat loss. It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way.

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced versions) or even dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True!

Now I'm not sure if this is significant, but protein also helps fill you up longer. And that's where the real benefit comes in - preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.

8) Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

Whether its true or not, I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.

6 Ways to Stick to Your Weight Loss Workout

2006-12-30T08:20:00.000-08:00

By Craig Ballantyne

Weight loss will be yours this year! Provided you don't drop out of your fat loss program, of course. So what can you do to keep your motivation to exercise and workout and stick to your nutrition program, rather than dropping out like last year?

Let us help you. Here are some tips that will keep your motivation and commitment high longer than ever before.

And don't think I'm singling you out. About 50% of people (seems like more!) fail at their exercise resolutions.

1) Our first tip? Don't get too sore!

Don't overdo it the first week back. Stick to just one set per exercise, and don't try running 6 days per week for 30 minutes. That will just give you shin splints. Instead, just focus on being consistent and moderate in the gym, and focus on your nutrition changes instead. Your nutrition is where you will see the biggest impact immediately anyways.

2) Avoid intimidating training environments.

You don't like gyms? Exercise at home. You can do a lot with your bodyweight only. Add a set of adjustable dumbbells and you have your own gym at home. You don't need fancy machines, you just need the ability to train consistently. There are dozens of exercises you can do at home. Plus, you'll save a lot of time.

3) Cut your workout time in half.

You don't need to train for 90 minutes per day. You don't even need an hour. You can get a lot of work done in 20 minutes. If you workout at home, you've also cut the drive time down. So what are you waiting for? Clear 20 minutes from your schedule and be consistent.

4) Don't get bored.

Change your workout every 4 weeks.

5) Avoid the dreaded plateau.

First of all, are you properly recording these three things?

a) Your body composition
b) Your food intake
c) Your training

If not, then how do you know if you are progressing or if you are really being consistent?

6) Workout with a partner.

Not only will it give you a reason not to cancel, but you will also have more motivation and an even greater chance of succeeding.

Here's why: In one study, researchers found that subjects that brought a workout partner also lost more weight if the workout partner successfully lost weight.

Feed off each other's motivation and success and this will be the year you stick to your resolutions.

Workout hard, fast, and lose fat!

3 Weight Loss Traps - How to Burn More Fat

2006-12-30T08:18:00.000-08:00

By Craig Ballantyne

More than half of weight loss programs fail. It is the cardio, the workout, the nutrition, or your bad metabolism? What is stopping you from burning fat and losing weight?

What factors sabotage your nutrition and exercise plan?

1) Nutrition compliance

Do you track your eating? If not, chances are you are eating worse than you think. No one wants to admit its their own fault, but take a look and see if you are eating right 90% of the time. Draw a grid of all your meals for a week and mark an X when you fail. Then see if that is more than 10% of the time. If it is, then you simply need more discipline on the nutrition.

2) Liquid Calories

Still drinking juice and soda? Those calories can add up fast. Knock them out of your program, eat whole fruits instead, and you'll be full faster and leaner.

3) Lack of planning

If your fridge is empty, your stomach will be too. Until you grab the first crappy food at the food court or vending machine. But that will ruin your fat loss plan. So shop, plan, and prepare. Spend 2 hours on an off day at the store and in the kitchen.

4) No variety in your workout program

Change your workout every 4 weeks to keep adding a new stimulus to your muscles and metabolism. Get it from a magazine or better yet, a professional trainer in person. Or look for a good program on the internet that changes regularly.

5) Get social support

Don't try and do this on your own. You need encouragement and motivation. Get a friend or family member with the same goals on your team. Get started together and you'll succeed.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Weight Loss Motivation

2006-12-29T08:52:00.000-08:00

By Craig Ballantyne

In order to succeed and lose fat, you need to keep your motivation and commitment to your weight loss program. There are some tips and tricks to help you.

First, focus on what has worked in the past for you. If you know you can stick to a walking program, start there and then try to add in new stuff like strength training. Don't signup for a gym if you know you hate it. Then, stay positive knowing that you are using what works for you - and look at the extra strength training as a bonus. Don't let any negativity creep into your mind.

Keep that picture of success in your mind at all times. With a positive attitude, you'll be more open to trying new exercise methods and nutritious foods.

Second, write down your goals and re-visit them everyday. Keep them in mind all the time, and you'll choose activities that take you closer to your goals rather than away from them.

Be specific and realistic with your goals, and keep them framed in a positive light. Visualize reaching those goals, and visualize a reward you can have for reaching the goals. Again, these are all powerful, positive images.

Third, get a group involved as your social support. Get as many people as possible supporting you, and hang around only the positive people. Negative people will only get in your way and bring you down. So at work, only eat with the people that respect your goals, or better yet, want to reach the same goals.

Same with exercise. In fact, research has shown that you will succeed if your workout partner succeeds. So get that group together and stay positive.

Morning Cardio - Necessary for Weight Loss

2006-12-29T08:50:00.000-08:00

By Craig Ballantyne

Q: I read that it is best to do cardio first thing in the morning on an empty stomach, so that you burn more fat. Is this true?

Answer: Thanks for the email. It is always worth going over again.

Here's the deal.

9 times out of 10, exercising first thing in the morning wont' help you lose fat faster. On the other hand, it probably won't make you lose muscle (which has always been one of the knocks against early morning cardio).

You might burn a little bit more fat proportionally, but in the big picture, that probably doesn't mean much.

But there's only one way for you to find out. Give it a try for 3-4 weeks. That will be enough time for you to make a solid judgement about this training method and how it works for YOU.

I've found that simply following a program of strength training followed by interval training has worked as well or better (and always faster) than the slow cardio approach.

I want you to think like a bodybuilder. Every bodybuilder knows that they don't gain muscle during a workout. Heck no, during the workout they breakdown the muscle so that it can recover and grow during the post-exercise period.

And that's how fat loss works with strength and interval training. Here's what happens. During the intense, but short workout, you deplete your muscle energy stores and you cause some muscle damage. That makes your body burn a good amount of calories during the workout, but it burns even more calories after your workout during the post-exercise period.

And that increases in calorie and fat burning can last for over 24 hours.

Normal cardio doesnt do that. It only burns calories during the session.

So that's why we dont' bother with normal cardio, let alone cardio on an empty stomach.

Abs - Are You Doing the Right Weight Loss Workouts?

2006-12-29T08:49:00.000-08:00

By Craig Ballantyne

One day last summer, on the first hot, hot day of the season I spent some time in the park playing ball with a client. Over the course of the afternoon not one, but two old friends came over to see us. But they didn't even greet us, they just went straight to the ultimate fitness compliment for my friend.

"I saw your abs from across the park, you've lost a lot of weight."

They didn't even bother to say "Hello" to him because his physical changes have been that impressive. Now what would you give to get those kinds of compliments?

According to recent research*, my friend is doing everything right to keep the fat off - "successful weight maintenance is associated with more initial weight loss, reaching a self-determined goal weight, having a physically active lifestyle, a regular meal rhythm including breakfast and healthier eating, control of over-eating and self-monitoring of behaviours."

*Elfhag, K., and S. Rossner. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes. Rev. 6: 67, 2005.

Are you making these changes to your lifestyle?

How did my friend achieve his successful lifestyle change and his best body ever? Simple. He used strength training and interval training for his workouts, and he spent time on the weekends shopping and preparing his food for his work week. Very simple, but very very effective.

And he also spends more time hanging around people that support his goal than those that get in the way of him living a healthy lifestyle. Gone are the smokers and drinkers and in are the exercisers and good nutritious cooks.

Do yourself a favor and get some good nutrition advice, follow a fast, effective program of strength and interval training, and surround yourself with like-minded healthy people that you can count on.

How to Trim the Extra Weight

2006-12-29T08:48:00.000-08:00

By Isabelle Epstein

It just started

Happy Holidays, Happy New year

I hope you are ready to start right NOW, because it just started. And the first thing that must be crystal clear is that THERE IS NO WAY BACK. It is not another New Year resolution that we are going to forget about in a few weeks.

We cut off all the bridges, we can only go forward. Forget the past, forgive the past. Bless your past for all the goodness and the joy of life it brought into your life. Bless it and now forget it. Forget your past, because we have to learn from scratch. We need new eating and new drinking habits. We need new exercise habits. We need new beliefs. We need a new Mindset and motivation all day long, all year long.

You can start right now enjoying and loving the new YOU. Because today you are like a new born. All the opportunities lie in front of you, everything is possible. Start having faith again, faith in yourself and your abilities to lose the extra weight and to manage your weight permanently.

Do you remember your childhood? Do you remember your dreams as a child? Do you remember how everything seemed possible? Do you remember dreaming what you would become when growing up? Back then you probably believed you could grow up to be what ever you choose to be. You know what, nothing is changed. You can still become what ever you want to be, you will. Just remember you can and you will.

Now is the time to invest in your future. Now in the time to invest your efforts and your thoughts toward the gorgeous healthy fit body you will have in the future. Today and everyday, you will eat a healthy nutrition that will nourish your body; and you will exercise to strengthen and shape your body. Everyday you will keep motivated to regain your health and the body you deserve.

Once your mind is set, you are unstoppable. There is no other possible outcome, you are trimming the extra weight, a little everyday; you are regaining a healthy, fit and slim body.

Happy New Year. Make 2007 the best year ever, the year you regain a healthy and fit body.

Isabelle Epstein, Dedicated to healthy nutrition and a healthy life style. If you would enjoy motivation and tips for a healthy weight management, sent directly to your inbox, sign up for Isabelle's free newsletter at: http://www.healthynutrimania.com/ HealthyNutriMania.com

The Real Reasons People Become Overweight

2006-12-29T08:47:00.000-08:00

By Steve Polk

This is a discussion about the most common reasons why people become overweight.

Now, the answer would seem to be that they are just eating too much. But let’s take a closer look at the subject!

To understand why people become fat it helps to know a little about energy intake and energy burned off.

To remain alive your body needs energy to power the vital functions of breathing, heartbeat, heat control, digestion and excretion. Your body needs energy to replace worn out or dying body tissues. Most of all, your body needs energy to meet all other unconscious activities that make up your resting metabolic rate.

If your body absorbs more energy from food than you expend in your daily activities, the surplus energy is stored in your body as fat. Gain too much fat and you put on weight!

It boils down to an imbalance between your intake of calories, and calories that you use up each day!

Your intake of calories represents the amount of energy in your food, as opposed to the amount of energy you burn up. So if you eat fewer calories than your body uses, you will lose weight.

Basically, the main way to lose weight means you have to stick to a certain amount of calories and watch your fat content carefully.

You can also lose weight by doing controlled exercises to burn off more calories while you target the specific areas, which you want to change!

Food should be fun to eat and enjoy. Let’s be honest, you do not want to force yourself to stick to a strict diet regime forever to stay slim!

The key is to change the way you eat, gradually and permanently! You must have a good healthy eating plan that will give you a good balance of foods and allow you the occasional indulgence!

Remember it’s your overall diet that matters at the end of the day!

Steve Polk writes and produces articles about safe weight reduction. To learn more tips on safe weight reduction, please visit: http://www.safeweightreduction.com

Efficient Fat Loss

2006-12-28T09:07:00.000-08:00

By Andreas Lillebo

There are no secrets when it comes to efficient fat loss. Efficient Fat Loss is a combination of intense work and dietary changes. Don’t think that chemical products can somehow magically remove your fat. Many companies offer these solutions, but don’t trust them. Instead of burning off your hard earned money on TV-shop products that doesn’t help you a bit, you should try to contact your doctor to find out what the best way is for you to burn off your fat instead.

To be able to achieve this, you will need to know how healthy weight loss looks like. Rapid fat loss isn’t always the way to the best results. You should focus on replacing your fat with muscle and replacing muscle with tissue. You need to ensure that you offer your body a balanced outlook and that you present balanced diet and exercise goals in front of yourself to meet the requirements of your physician’s weight loss plan. This way you will achieve the fit feeling and the body changes you need to get healthier. It is also often a good idea to consult with your doctor during your progress.

It is important that you remember the good weight loss techniques every day to lose weight properly. If you lose your fat using irregular procedures with chemicals, you may solve your fat loss problem nearly instantly. However, this is really not recommended, as it very often causes many other health issues and will add up to an incredibly stressful problem on the body itself. You need to slowly nurture your body to adopt the serious body changes. Without easing your body in to something new, you will be shocking your system, which of course, is something that should be avoided.

Shocking your system is something that you don’t want to do when you want to lose weight. You need to ensure that your body is listening to what you are asking it to do. You must ask your body with a realistic plan of attack. Instead of ordering your body to quickly lose fat through rapid fat loss products, you need to ease your body into a new routine involving exercise and gradual dietary changes that will help your body learn new patterns that will hopefully work for the rest of your life.

Andreas Lillebo is the creater of Efficient Fat Loss, a website covering fat loss facts, diets, supplements and more.

Lose A Dress Size Quickly - Lose 10 Pounds Too Quickly And You May Be Shopping For Plus Sizes Soon

2006-12-28T09:06:00.000-08:00

By Adam Tijerina

There are several ways to drop 10 pounds in a week. Imagine starting on Monday and losing a dress size by the following Monday. Imagine how great you'd look and feel. You'd get a lot more looks and second looks as you gracefully walk down the street with your new confidence and slimmer look.

Yes, it is possible. Is it healthy? No, not really. Plus, it will probably all come back and then some. Most people struggle to keep weight off once they've lost it. This has been proven time and time again. If you lose weight too quickly through unorthodox methods you are bound to gain it all back once you get back to your normal eating habits.

If you lose 10 pounds in one week, that is not healthy. That is too much for your body to handle. It probably didn't take you a week to gain 10 pounds so it should stand to reason that you should not try to lose that much in such a short period of time. It won't work. The results will only be temporary.

A more reasonable way to lose weight is to lose it slowly but surely. If you lose 2 pounds a week you'll be on the path to sustained weight loss. As long as you see results, even if it's only 1-2 pounds a week, you will stay motivated and keep going.

And as you get closer and closer to your goal, you will be more excited and satisfied that you did it than if you lost quickly but gained it all back as well.

There are ways you can lose up to 2 dress sizes in a month or two safely and effectively. That's about 20-30 pounds. You have to do it in a way that you don't starve yourself and you get complete nutrition. One method is with meal replacement. You've seen the commercials with Dan Marino saying how he lost 20 or 30 pounds in 6 weeks with a meal replacement program. You also have to add moderate exercise to your daily routine. This must become a lifelong habit.

Imagine a slimmer, smaller, happier you looking good in a new smaller dress size. Dropping just one size will help keep you motivated to reach your ultimate goal. Along the way, you'll pick up the necessary habits to keep the weight off.

About the Author:

Adam Tijerina reviews popular weight loss methods on Lose 10 Pounds, a blog dedicated to losing 10 pounds without diet pills or risky surgery. Discover how to lose 10-20 pounds and keep it off.

5 Ways to Boost Your Metabolism for Weight Loss

2006-12-28T09:05:00.000-08:00

By Craig Ballantyne

Even if you are convinced that you are cursed with a slow metabolism, you can do something about it. In fact, basic lifestyle changes can give you a revved up metabolism capable of burning a lot more fat and calories 24 hours a day.

And your metabolism does not have to suck just because you are over 30. I am often asked if there is anything that can be done about the decrease in metabolism that happens as we age. Well, the following tips will help you increase your metabolism as much as possible. Eating properly and exercising can keep your metabolism at optimal levels for several decades - you are never too old to lose fat, gain muscle, and get lean.

1. Interval training

This type of exercise is far superior to traditional cardio for boosting metabolism. Once you stop moderate aerobic training, your metabolism quickly returns to normal. But the turbulence from interval training helps your body burn more calories for hours after the workout.

2. Gain muscle and lose fat.

Now while it is true that putting on muscle mass will help your metabolism at rest, it is NOT true that each pound of muscle will help burn an extra 50 calories per day. That is a pipe dream. But having more muscle will allow you to exercise harder and create more turbulence in your body. Plus, muscle looks good on men and women.

3. Eat more protein.

No surprise here, bodybuilders have known this for a long time and have been using protein to help them achieve their lean bodies. A recent study showed that a high-protein, low-carbohydrate shake led to a greater increase in metabolism than a low-protein, high-carbohydrate drink.

Scott, C., and R. Devore. Diet-induced thermogenesis: variations among three isocaloric meal-replacement shakes. Nutrition 21: 874-877, 2005.

4. Don't starve yourself or skip meals to lose weight.

Reducing your food intake could lead to a slower metabolism. That will stop your fat loss program and will lead to rapid weight re-gain when you return to a normal eating pattern.

5. Eat 6-8 mini-meals per day, rather than 2-3 large meals.

A new study showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels. Eating several small meals per day might even help you burn more calories.

I recommend combining an increased meal frequency with an increased protein and fiber intake. That's a guaranteed way to lose fat and gain muscle. I cover how to make these changes in Get Lean, my most advanced fat loss manual.

Farshchi, H., et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Amer. J. Clin. Nutr. 81: 16-24, 2005.

Do all of these simple steps and you'll increase your metabolism and succeed on your weight loss program.

Weight Loss for Women

2006-12-28T09:04:00.000-08:00

By Craig Ballantyne

Fat Loss and Weight Loss Info For Women

Q: I am primarily interested in reducing the size of the lower body, developing strength and getting faster. I am trying to gain more strength so I can run a 5K in relative ease and faster. My best time has been 33:42 and I'd like to get my time under 30 minutes.

I currently do 60 static lunges each side, 3 sets of squats 16 reps with 10 lb dumbbells, step-ups 3 sets with 10 lb dumbbells, then 1 set 8 reps of forward lunge immediately followed by 8 reps of dips then repeat on other side. I do this lower body routine 2 times a week.

I also go to a 1 hr cardio kickboxing class each Wednesday and a 1 hr yoga class on Thursday.

Answer: Thanks for the info. Your current workout is not going to get you very far. I'm sorry, but that is the truth. I just had a similar conversation with another client - she also does too many high rep sets with too little resistance, and she is not improving her body either.

I strongly recommend you use strength training and interval training - these are the workouts that help women lose fat and run faster. You can also use challenging bodyweight routines and more efficient and effective cardio workouts (interval training) - this is better than doing light weights and high reps.

I also know that you are much stronger than the 10 pounds that you use in your exercises. If you add weight, you will get stronger and more muscle, and more importantly less fat and smaller arms.

And we can't forget nutrition. If there is added sugar in your diet, get rid of it. If you don't eat at least 1 serving of fibrous vegetables at every meal and snack, then you should start. And if you aren't getting enough protein, you must change that. Be honest with yourself and I will bet that you will find some weaknesses in your daily eating plan. Fix them, and you will get results! If you stick to whole, natural foods you can't go wrong.

Weight Loss and Breakfast

2006-12-28T09:03:00.001-08:00

By Chris Chenoweth

Most people think that if they skip breakfast, it will help them lose weight. Actually, the opposite occurs. If you deprive your body of food in the morning, it will shift into starvation mode and burn fewer calories, resulting in a slower metabolism.

Make sure you eat a protein-packed breakfast within one hour of rising. This will jump-start your metabolism and put it in hyper-drive for the next three hours. The best breakfast contains protein and complex carbs like oatmeal and/or other whole grains.

There is a direct link between eating breakfast and successful weight loss. Those who eat breakfast eat fewer calories throughout the rest of the day, have better nutritional habits, and generally weigh less.

The secret to successful weight loss is to get your metabolism revved up first thing in the morning. The only way to do that is to eat a healthy breakfast. Not only does skipping breakfast lower metabolic rate, it lowers blood sugar levels, resulting in a lack of energy.

Low blood sugar levels generally lead to feeling very hungry and overeating and snacking during the rest of the day. Eating breakfast eliminates that feeling and decreases the risk for overeating during the day.

There are many excuses that people use to skip breakfast. The two most common excuses are not enough time to eat and eating first thing in the morning upsets your stomach. If either of these two excuses belongs to you, consider the following tips:

NOT ENOUGH TIME

*If time is truly an issue for you (if you cannot rise earlier in the morning), eat something that does not require any time to prepare. Drink a glass of orange juice, eat a piece of fruit or eat a container of yogurt. There is always SOMETHING you can pick up and eat quickly. Remember, anything is better than nothing.

*Prepare your breakfast the night before. If you are going to have a bowel of cereal, lay out your bowl, the box of cereal and your spoon. The same rule applies for eating toast, oatmeal, etc. Have everything ready that is possible to have ready.

*Pack it up and take it with you. Drink some juice at home and put some toast or cereal in a container and take it with you to work or keep breakfast food in your drawer at work.

UPSETS YOUR STOMACH

*If eating breakfast makes you sick to your stomach, find something you CAN stomach or get up earlier and wait awhile before you try to eat.

*Eat a plain bagel or a plain piece of toast, both bland enough that they will not upset your tummy.

*If you love peanut butter sandwiches, have one on whole wheat bread for breakfast. It has protein and whole grains, a good, healthy combination.

*Eat some yogurt. Yogurt is very good for you and should not upset your tummy.

*If you really cannot find something that does not upset your stomach, try some cheese crackers. They are not the best choice but they will keep you from starving yourself.

*If you are not hungry in the morning or food upsets you, perhaps you are eating too much at night. Eating sugar-laden foods are terribly unhealthy and can upset your system, making it very difficult to eat breakfast the following morning.

*If you must eat at night, try eating a piece of fruit, a yogurt, or a warm cup of milk flavored with chocolate. Try this and see if it helps you the next morning.

Eating breakfast is about getting your metabolism revved up and starting your day in a healthy manner. You will lose weight easier and your body will thank you. Once you are used to eating breakfast, you will wonder why you did not do so earlier.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

Water: Gain Health And Lose Weight

2006-12-28T09:03:00.000-08:00

By Jane Ester

Weight loss with water? Seems strange! But it is as true as your existence. Water plays an immense role in facilitating the proper functioning of the body. The more fresh water we drink, the healthier we remain & the quicker we lose weight. By now your mind must be choked with questions without any clear-cut answer for them. How the intake of water helps in weight loss? How we become healthier with more of water intake? Let me ease your mind by summing up things in the following way:

Beautiful Skin

High intake of water gets you a much toned, hydrated & clear skin. Water takes away all the impurities from your skin & hydrates your skin cells making them plump & fresh. Water provides you a glowing & beautiful skin.

Appetite Suppressant

Water doesn’t contain any calories or fat and moreover it is a wonderful natural appetite suppressant. So, if you drink a glass of water before taking up every meal, you would notice that your consumption of food falls. High intake of water is beneficial as well as required for the body to work properly.

Adieu Ailments

Water helps in preventing many exhausting physical tribulations, like headaches, migraines, allergies, depression, colitis stomach pain, lower back pain & low energy levels, lower back pain, chronic fatigue syndrome, asthma, rheumatoid, arthritis, hypertension, cholesterol, hangovers, neck pain, muscle pain, joint pain, bloating, constipation, ulcers, low energy levels, stomach pain, confusion and disorientation.

Bodyguard

Water regulates the body temperature. It guards our body by removing toxins, eliminating the waste products, lubricating the joints and reducing risk of kidney stones. It defends body tissues, organs and spinal cord from shock as well as damage.

Fat Reduction

When you are low in consumption of water, functioning of kidneys suffer. Kidneys require plenty of water to work efficiently and if kidneys are deprived of water, then liver has to assume the job of kidneys along with its own, which leads to lowered productivity of liver. Liver metabolize the body’s stored fat. So water deprivation is likely to pile up fat on your body. Generally muscles are largely composed of water. Thus the high intake of water increases the muscle mass. It also enables proper muscle contraction leading to appropriate exhaustion. Thus water prevents fat deposition.

Enzyme Friendly

Water is a must for every enzymatic reaction in the body. Proteins and enzymes of body become more efficient in dilute solutions, thus helping in weight loss and fitness. Furthermore, it also transports hormones, nutrients, oxygen and antibodies through the blood stream and lymphatic system.

How Much Water a Day?

You should drink at least 8 glasses water in a day. It is necessary for the proper functioning of body. Don’t let yourself get thirsty. Drink even when you are not thirsty. If you can’t drink enough water then go for flavored water, lemon. No doubt other drinks can hydrate your body but they gift you extra sugar, calories, etc. You should emphasize on losing fat rather than losing water from your body. Make a habit of drinking water. You will be self motivated once you see the wonders done to your body.

The author addresses health and fitness related issues. If you wish to seek help for your healthy lifestyle and fitness related problems, you can log on to http://www.phentermine-effects.com/ for more information and advice.

Fast Fat Loss

2006-12-28T09:02:00.000-08:00

By Craig Ballantyne

What is the biggest determinant of success in a fat loss program? What has been shown in research to be the main factor in a woman's weight loss success? You'll be surprised.

Certainly nutrition is a key component. You can't eat at the burger joint every day and expect to fit into your swimsuit (unless you are 14 years old). No way. You need to eat right with protein, fruits and vegetables, healthy fats (yes, fats can be healthy!), and lots of water. Avoid any foods from a bag or a box. Those processed carbohydrates will not help you burn fat or lose weight.

So now that we've covered nutrition, surely your mind has turned to exercise. That has to be the biggest factor in a weight loss program, right? After all, a good training program can boost metabolism, burn fat, build muscle, and help you get lean, sleek abs, right?

Darn right! I totally agree. However, there remains one more factor that is even more important than strength training and interval training. Notice I didn't say aerobic training or cardio training. The traditional fat loss method of cardio might not be as necessary as some trainers would believe. In fact, I listed exercise second because it's not as important as nutrition. You can workout hard for an hour to burn 500 calories, but you can totally wipe that out in about 5 bites of a Big Mac.

See how easy it is for nutrition habits to totally destroy the benefits of exercise? So don't rely on exercise alone.

Heck don't do anything alone.

And that's the secret factor.

Not going it alone. Get social support.

In a research study from Stanford University, and in other recent studies, researchers are finding that social support from health professionals and successful gym buddies is the biggest determinant of your success.

If you have a good doctor, or knowledgeable trainer, or certified nutritionist in your corner, you'll do better than if you tried to figure out everything yourself.

Ditto for your actual exercise sessions. One study found that if you workout with someone that also loses weight, then your chances of losing weight are greater.

There is nothing like a helping hand, and that goes for fat loss as well. Get some social support and you'll succeed in your weight loss program.

Dieting Tips

2006-12-28T09:00:00.001-08:00

By Kim Jamieson

Are you searching for answers to help you with weight loss? I want to share a few tips that will help you achieve weight loss. Try a tip each week, and watch the weight drop as you work towards great health and avoid many women’s health issues.

-Put your food on a small plate and sit down for your meals. It will make the portions seem bigger. And as you adjust to your new portions, it will feel more like a meal.

-Drink plenty of water. It is a good rule to reach for water whenever you are thirsty. It may help you feel fuller.

-Limit the amount of caffeine that you intake. No more than two cups of coffee or soda each day. Also be sure to use low fat milk and artificial sweetener.

-No alcohol for the first two weeks of your weight loss eating plan.

-Stick to vegetable juices (no carrot or beet). Fruit juices have too much sugar in them, however if you cannot live without them, use sparingly to spruce up a bottle of water, or sparkling water.

-Exercise regularly. Take a twenty minute minimum, brisk walk daily. This will help you to achieve the desired effect as efficiently as possible.

I wish you great success. Just work hard to get through each day, you will be even closer to your weight loss goal, and better health.

Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping women‘s fitness, and women’s health and wellness and helping others achieve ultimate health and wellness.

Food Choices For Dieting

2006-12-28T09:00:00.000-08:00

By Kim Jamiesonz

Have you ever wondered what to eat while you are dieting? Well today is your day. These are just a few suggestions for you to supplement on those tough days.

Food Choices Meats: avoid using anything cured or processed with honey. You may try boiled ham. If you would like to purchase lunch meat these are great too, but use only low fat or fat free. All the lean cuts are legal, as long as they are prepared using healthy methods.

Chicken is permitted as well as turkey but limit the quantity of dark meat. You may want to snack on rolled up lunch meat wrapped in lettuce. Add a bell pepper, scallion or some avocado to add a little flavor. You may want to add condiments that do not have sugar. Stay away from ketchup unless it is sugar free.

Try adding a little fish and shell fish. You can have 1% or fat-free cottage cheese, milk, or plan yogurt, but remember no more than two servings a day. Remember to stick to cheeses containing no more than six grams of fat per serving. Use egg whites and egg substitute. Try scrambling two egg whites with a small amount of vegetables, or eat a hard boiled egg. Eat as many as you would like!

Vegetables are a great choice. Cut up and dip sparingly into hummus (see website for recipe) or some fat free, sugar free dressing. Good snacks are cauliflower, cucumbers, snow peas, zucchini, celery, and asparagus. Try a few nuts. Peanuts (20 small), pecan halves (15), and pistachios (15) are all great snacks to eat during the day. These items are suggested to supplement your diet. Please use them sparingly, so it does not hinder your weight loss goals. To your success in living healthy,

Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping women‘s fitness, and womens health and wellness and helping others achieve ultimate health and wellness.

The Best Cardio Machine for Weight Loss

2006-12-28T08:59:00.000-08:00

By Craig Ballantyne

Cardio machines are very helpful for weight loss. If you use interval training, you can get more results than if you did traditional aerobic cardio. But that's another story for another time. Let's take a look at which machines burn the most calories.

An okay choice: Elliptical Machines.

The biggest reason to choose elliptical machines - you've got a bum knee. I have worked with clients with extreme osteoarthritis and we were able to use these for a decent workout without pain.

But other than that, I am hardly impressed by the elliptical machine for fat loss. If you go into any gym, compare the bodies on the ellipticals to the ones on other machines...most of the time, the people on the ellipticals make no progress from month to month. Sorry, I just don't like these.

But if you have bad knees, or if you are an exception to my experience, feel free to keep rocking the elliptical!

Up next...The Stationary Bike

The bike can be easy on your knees as well, particularly if you are overweight and can't support your bodyweight at this time.

But personally, I like the stationary bikes a lot. The set up allows you to do a large amount of mechanical work during your interval training - and that is what puts Turbulence on the muscle and allows you to increase your post-exercise metabolism. In fact, when I first started designing the interval workouts back in 2001, I used stationary bikes exclusively.

I also think that the bike allows you to work very hard with less risk of injury. Sprinting requires an extensive warm-up due to the explosive nature of the activity.

I recommend starting with the bike unless you are an experienced runner that knows your body well

In addition, here are three more key points about the bike.

a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That's my experience. The upright bikes are set up better for intervals.

b) For intervals, increase the resistance against your pedalling, and not the speed of your pedalling. I don't like high RPM spinning. I think you'll get more results and do more work when you keep the RPM between 80-100 and work against a harder resistance. Forget that high-RPM spinning stuff...I think it is rough on your hips and knees.

c) When on the upright bike, sit as upright as possible for the recovery intervals or even stand for some of the work intervals. Just avoid a rounded over posture as that can be hard on your low back.

And the winner is...The Treadmill.

The treadmill can burn almost 20 calories per minute of exercise during your workout. That's a big burn, but of course only advanced fitness levels can achieve that - but hopefully you fit that category now or you will someday with consistent training and nutrition.

Some tips: Don't go crazy on using an incline (as that can lead to tight calves), but if you are able to run at more than 10mph, use a 1% incline to help offset the need for more speed. The last thing you want to do is end up in a crazy video on YouTube with you flying off the end of a treadmill into an elliptical machine.

So as with all types of sprinting, be careful.

Honorable mentions go to...The Rowing Machine and Stairmaster...these can be used in place of other machines for variety and are still effective. Better yet, if you are able, use your body as the best fat burning machine. I highly recommend bodyweight circuits for interval training. These are fun, effective, and perhaps even better at sculpting your body.

Filling Foods That Help You Lose Weight Before Your Wedding

2006-12-27T08:05:00.000-08:00

By Kathleen Terrana

When choosing a diet to help you lose weight it is important to consider “fullness factors.” Foods that contain large amounts of fat, sugar and/or starch are so easy to overeat because they have low fullness factors. Foods that contain large amounts of water, fiber, and/or protein have the highest fullness factors and do a better job of satisfying your hunger. Most vegetables, fruits and lean meats fall into this category.

Green vegetables such as lettuce, cabbage and bokchoy have so few calories that you can fill up on an unlimited quality because they are considered “free foods.” The fiber in beans and lentils trigger stretch receptors in our stomachs which signal to our brain that we have eaten a full meal. Whole oats are more filling than instant oatmeal. Soak the raw oats overnight and then microwave them for 1-2 minutes in the morning.

Choosing foods with texture helps trick the stomach into feeling full. Eating a big apple will suppress the appetite because the bulky fiber fills up your stomach and turns off your appetite control hormones. Plus, apples contain vitamins and minerals, as well as being a good source of folic acid. Chopped apple is more filling than applesauce, while mashed potatoes are less filling than whole boiled potatoes.

Fibre, protein and the fluid content of food help determine the fullness factor. If you reach for processed foods (chips or cookies, for example), and eat until you feel full, you may have consumed 1,000 calories or more. This is almost half the the calories you need for the entire day. Drinking lots of fresh water, plenty of leafy vegetables, fresh fruit, and lean protein will make you fill up quicker and stay satisfied longer.

Kathleen Terrana is the owner of Beautiful Bridal specializing in discount tiaras, veils and bridal jewelry.

Weight Loss & Fat Burning For Busy People

2006-12-27T08:04:00.000-08:00

By Craig Ballantyne

To a busy man or woman, finding time to exercise for weight loss is just another form of daily stress. But without exercise, you'll have less energy to devote to your family, less clarity in your important decision making processes, and more time spent away from work dealing with illness and poor health. And in this business world, you can't afford any of that.

As a writer for Men's Health and Men's Fitness, millions of office workers across America and the world have improved their health and fitness with my workouts. I want to show you how to lose fat, gain muscle, eat better, have more energy, and be able to get great workouts at home or even in the worst hotel gym in the world. It is possible to train and lose weight on the road!

By using an efficient combination of strength and interval training, you'll be able to cut down on your workout time and spend more time on your business projects and more importantly, at home with your family.

In order to do that, I want you to understand that you have to make nutrition your main focus in the fight against fat loss. It is far more important than exercise.

Given that, you can now understand why you don't have to do marathon workouts in the gym 5-6 days per week in order to lose weight and look better. All you need are 3 workouts per week, taking no more than 45 minutes. That is the maximum amount of time needed for my system, but you can do it in even less time if you are busy.

You need 5 minutes for a bodyweight warmup (do some easy bodyweight squats, an easy version of pushups for you, and an exercise called stick-ups to mobilize your shoulders - after all, you are probably tight due to computer use).

Next up, choose 4 basic, total-body strength exercises and perform them in 2 supersets. This will cut down time and allow you to work all of your body in only 20 minutes. Finish up the workout with 20 minutes of interval training. That's it.

By improving your health and fitness, you can have more energy; more energy to devote to your work and business, and more importantly, more energy to dedicate to your family.

The job performance benefits of health and fitness are also undeniable. Sharper mental focus, improved mental and physical endurance, enhanced self-confidence, and impressive changes in your appearance are just a few of the well-known effects of a good training program.

Unfortunately, a lot of men and women leave their health and fitness until it is too late. In fact, I've seen many prominent business-people and lawyers struggle through the simplest of physical tasks. Simply because they let the typical unhealthy executive lifestyle overwhelm them.

Don't you think these executives would gladly trade some of their wealth for the opportunity to have even an average level of fitness? Instead, long hours and poor eating have left them overweight, unfit, and looking and feeling 15 years older than they really are.

But it doesn't have to be that way for you, no matter how busy you are.

The first thing to know is that your workouts don't need to last an hour and half each day to be worthwhile. You can achieve great results by training for less than 60 minutes three times per week. You'll be able to reduce your workout time by up to 2 hours per week when compared to traditional, inefficient training programs, and you'll feel better and have more energy within days.

A strength and interval workout will decrease your stress levels, increase your mental focus and endurance, enhance your self-confidence, and drastically improve your appearance - all in record time.

Adding regular exercise to your lifestyle is known to improve work performance and personal satisfaction. Business owners that exercise regularly are 14% more likely to make the income they desire when compared to sedentary business owners. They're also 10% more likely to achieve personal work satisfaction. It's all thanks to the ability of exercise to make people more confident and give them more energy.

And research has shown that an executive lifestyle plan can result in dramatic health improvements such as:

Decreased bodyweight = -5.5 lbs.

Decreased systolic blood pressure = -17 mmHg

Decreased total cholesterol = -28 mg/dl

Decreased LDL cholesterol = -16 mg/dl

Decreased triglycerides = -45 mg/dl

Decreased fasting blood glucose = -26 mg/dl

Now all that scientific jargon just means that a good program will help you lose weight and will leave you feeling 10-15 years younger than you would without exercise and proper eating. It's incredibly simple, yet too many men and women neglect to make a strategic investment in the future of their health.

It's time to take action. Armed with this knowledge, you have the opportunity to improve your health, fitness, and energy level. Your first step is to review your current lifestyle and get your physician's approval to begin a new lifestyle. After that, you can gradually and consistently improve your daily activity and eating patterns. Changes in your energy and well-being will be immediate.

As you progress with your strength and interval workouts, your new lifestyle will become an easy to follow habit, and your old lifestyle a distant memory. On a daily basis, you'll notice improved performance and the benefits of a balanced lifestyle. You'll soon regain physical strength and endurance that you haven't enjoyed in years.

That's a small investment now in order to live a longer, more energetic, healthier life. You'll be able to keep up with your grandkids, not only your own children. I guarantee strength and interval workouts will add energy to your life while taking inches from your waist.

Your Weight Loss Plan for 2007

2006-12-27T08:03:00.000-08:00

By Craig Ballantyne

Most people think they have to starve themselves and do hours of cardio to lose fat. But that's not true. You can lose weight and increase your metabolism with a hard diet or boring exercise plan. I strongly recommend a diet of whole, natural foods combined with fast strength and interval training workouts to help you get results in a hurry.

Q: How much fat can I lose with strength and interval training?

Answer: The short answer is, 'a lot'. To be more specific, you should be able to lose one pound of body fat each week (in addition to following sound fat loss nutritional practices). At the same time, you should expect to gain or maintain muscle. Overall, total weight loss will be about a pound per week.

Q: Why should I only use each version of a workout for 3-4 weeks?

Answer: We want to keep the element of variety in the training program to achieve consistent fat loss (see the above article). Nothing, except poor eating, halts fat loss like staying on a training program for too long. By switching it up on a frequent basis, you'll avoid fat loss plateaus and keep making gains in strength and fitness at the same time.

Q: I'm starting strength and interval training today and I'm unsure what is meant by interval training. Also, as I improve can I reduce the low intensity time to 30 seconds, and then if I improve further can I add more sets?

Answer: One set of interval training is defined as: Each time you do an interval and follow it with a rest period. Therefore, to do 3 sets means you will do three intervals and you'll rest three times.

As for improving, focus on increasing the intensity of the intervals. As you get fit, the once relatively hard interval will soon be an easy interval. Therefore, you will just need to increase the resistance. As we improve, simply use a higher level on the stationary cycle.

You can reduce the rest periods to 60 seconds, but we don't often reduce them any further. The key to success is the work interval intensity. Don't sacrifice work intensity by reducing the rest interval too much. We might also increase the duration or number of work intervals, but we don't do any more than 12 intervals in a workout.

Q: What is the rationale for the eating plan?

Answer: 1. Recent research* has shown that subjects lost more fat mass and had a greater reduction in their systolic blood pressure when they substituted almonds for complex carbohydrates in their diet. *Wien, M., et al. Almonds vs complex carbohydrates in a weight reduction program. Int. J. Obes. 27: 1365-1372, 2003.

2. The post-workout nutrition was chosen based on John Berardi's recommendations given in the last newsletter. According to John, "During the post-workout period, the body makes a distinctive metabolic shift. It shifts toward fat oxidation (burning) at the expense of carbohydrate. In other words, most of the energy your body uses during recovery comes from fat. At the same time, carbohydrate storage becomes a priority; the body's attempt to refill those muscle and liver glycogen stores."

3. Recent research** has shown that, "the American-healthy pattern was characterized by high intakes of green, leafy vegetables; salad dressings; tomatoes; other vegetables (eg, peppers, green beans, corn, and peas); cruciferous vegetables; and tea."

**Kerver, J., et al. Dietary patterns associated with risk factors for cardiovascular disease in healthy US adults Amer. J. Clin. Nutr. 78: 1103-1110, 2003.

Dieting and Weight Loss Resolutions

2006-12-27T08:02:00.000-08:00

By Bill Schuchman

For many of us, the New Year is a time of reflection. Reflecting on what has happened in the past and on dreams and desires for the future. These dreams and desires often become New Years resolutions.

I admit that for many years each time a New Year rolled around I would make a resolution to lose weight and get back into shape. Each year I would try a different diet and each year I would fail. Some years I would keep my resolution for several weeks and lose some weight. Unfortunately, my willpower would inevitably falter and before I knew it, I would be back to where I started.

Each time this happened I felt the failure at my core. I blamed myself and started believing I was weak. After all, other people were losing weight, why wasn't I? Then it dawned on me. Why do most New Year's resolutions fail? Why do most people on diets ultimately fail? Could it be that we are all weak? That we are all failures? I started thinking, maybe we weren't weak. After all, there's strength in numbers. What if it was the diet that was weak? If not the diet, what about the whole diet approach? Think about it.

Then I began to notice the disclaimers that were included in every commercial for every diet center like Jenny Craig and Weight Watchers. The commercials usually show a before and after picture, an overweight person and then a picture of that person magically transformed to a slim, healthy and happy person. Then the disclaimer in very small print appears at the bottom of the commercial. The disclaimer usually reads something like “These results are not typical.” These results are not typical which means that most people will not succeed on this program. How many different diets or plans have you tried only to end up with the same results? There had to be a better way.

This led me on a journey to discover a more effective way to lose weight. Keeping it simple, I discovered that in order to change our appearance on the outside, we first need to change on the inside. Our body is a reflection of our thoughts and our beliefs. We need to change the way we feel if we are top have any chance at losing weight. This type of approach is consistent with what many great thinkers, leading edge doctors and psychiatrists are saying:

The greatest discovery of my generation is that a human being can alter his life by altering his thoughts. - William James

Who looks outside, dreams; who looks inside, awakes. - Carl Gustav Jung

What lies behind us and what lies before us are small matters to what lies within us. - Ralph Waldo Emerson

Emotions are important because it is how we feel about who we are and what we are doing that determines the success or failure of our efforts. Dr. Candace Pert

To change on the inside you need to begin to change your focus. I'm sure you think all the time about how heavy you look, or what you next meal will be or how much you weight. These thoughts run though you mind day in and day out. When you catch yourself thinking these thoughts, stop and think of something pleasant. It would be best if you could think of something you liked about yourself or your body.

Change those negative thoughts to hopeful empowering positive thoughts. Each time you think a negative thought concerning your weight, catch yourself and immediately change it. For example: “I feel fat” would be changed to “I am burning calories and getting thinner at this very second” “I will never lose weight” would be changed to “I can do anything I put my mind to, I am losing weight at this very moment” “I really want to eat that doughnut” would be changed to “Nothing tastes as good as thin feels, I will only eat foods that support a healthy fit and trim body”

There are natural tools that can help you to change yourself from within. Some of these tools include; -Hypnosis, Listening to hypnosis recordings can quickly change you way you think of yourself and view the world. Hypnosis can release hidden potential you never realized you had. -EFT, Emotional Freedom Techniques is a process where by tapping on specific body points you can release the negative emotions, feelings and thoughts that keep playing over and over again in your mind. -Affirmations, when properly written to that their believable affirmations can reprogram the negative thoughts and beliefs to positive one. The key to affirmations is that they must be believable.

So forget about those weight loss centers or diets that by their own admission don't work and begin to change you from the inside.

For additional articles and products on improving your health, wealth and relationships please go to Unlimited Destiny at lose weight

Set realistic goals for weight-loss resolutions

2006-12-26T08:40:00.000-08:00

By MARIANNE CARTER, Special to The News Journal

Each January, millions of people make resolutions to change their eating habits. Many have good intentions; unfortunately, few succeed in making long-term changes.

One problem is that people set unrealistic goals. Trying to lose 30 pounds in the next two months is hardly feasible. The recommended rate of weight loss is about 1 pound per week.

Vowing to give up your favorite foods and eat an entirely different way also is unrealistic. Our eating habits are something we have "practiced" for many years. Drastic changes are usually short-lived.

When making nutrition-related New Year's resolutions, it's best to proceed in a "step-wise" fashion.

The first step is to identify your overall goal.

Goals should be specific; they also should be something you can measure, such as pounds on a scale, days of physical activity per week, or number of servings of fruits and vegetables you consume daily.

After deciding on a goal, write down on an index card all the reasons why you want to meet this goal. Carry it in your wallet to remind yourself of all of the positive benefits of achieving your goal.

In order to make your resolution a reality, the next step is to identify specific behaviors that will help you to reach your overall goal.

For example, if you're trying to lose weight, you might need to cut down on portion sizes, start a walking program or limit desserts. Break your overall goal into smaller attainable changes. Select one or two of these smaller goals to work on initially.

Other ideas for step-wise changes include eating more fruits and vegetables, limiting second helpings and drinking more water.

Similar to playing a musical instrument, you can't become a pro the first time you try to play -- it takes practice. To adopt healthier eating habits, it helps to "practice" small changes, master them and then move on.

Give yourself time to get used to the new behavior so it feels comfortable, then select additional changes to work toward.

Often, trying to do something different than usual requires more thought and effort. Until the new behavior becomes a habit, it helps to take steps to remind yourself to make the change.

For example, if your resolution is to start exercising more, a week could easily go by without you setting aside time to do this, especially if you had previously been inactive. To keep the new goal on your radar, it's helpful to actually make appointments on your day planner or calendar.

The first week you might schedule a trip to the gym and two walks after dinner. As you feel comfortable, increase the frequency of exercise so you're doing something as many days a week as possible.

Making an appointment for yourself puts the goal at the same level of importance as a meeting at work or a doctor's appointment. You may be less likely to miss it if it's written down on your schedule.

As you make progress, reward yourself for your efforts. Try to relate the reward to your healthier behavior and stay away from food rewards.

Trying to change too much too fast can get in the way of success. Modest healthy changes, however, can add up to positive lifelong habits.

Marianne Carter, a registered dietitian and director of the Delaware Center for Health Promotion, has a nutrition practice in Newark. Her column appears biweekly. Contact health@ delawareonline.com or Weigh In, Box 15505, Wilmington, DE 19850. Although mail cannot be answered personally, readers' questions may be dealt with in future columns.

Calorie-counts, activity matter in weight loss

2006-12-26T08:39:00.000-08:00

For many people, losing weight will become a high priority come Jan. 1. According to a recent Calorie Control Council survey, 33 percent of Americans, or 71 million people, are on a diet - the highest number of dieters in the past 15 years.

With hundreds of quick-fix diets on the market, it is often hard to know what works and what does not. Most health professionals agree it is calories that count when it comes to weight loss.

"Consumers must be aware of the calories they are consuming and the calories they are expending," says Robin Steagall, a registered dietician and the council's nutrition communications manager. "By choosing lower-calorie foods and beverages and incorporating exercise into the daily lifestyle, weight loss and improved health can be maintained for life."

What trends will dieters and weight controllers face in 2007? The council is predicting the following top five dieting trends for the coming year:

Restaurants will serve more low-calorie and reduced-fat foods.

A recent report from the U.S. Food and Drug Administration encouraged restaurants to market lower-calorie foods and increase awareness about the calories in foods at restaurants. In 2007, the restaurants industry will heed the advice of the FDA and begin to serve lower-calorie and reduced-fat options. New York City is leading the way and recently passed legislation that requires restaurants with standardized menus to clearly label the calorie content of each item.

Consumers will create personalized eating plans. Americans are beginning to realize it is not practical to cut out an entire food group or survive on a liquid diet for a long period of time. Instead, people will begin to ignore the fad diets and focus on sensible nutrition and controlling calories. To create low-calorie, customized meal plans, people will seek assistance through online dieting Web sites. These sites, such as the council's www.CaloriesCount.com, have become very popular.

Exercise will become part of the "everyday." As Americans get busier everyday, fitting exercise into a demanding schedule can be difficult. However, many people will begin to make small changes to incorporate fitness into the daily lifestyle. For example, taking the stairs instead of the elevator and parking far away in the parking lot are simple ways to burn calories throughout the day. These small changes will make a big difference in the activity levels of busy people.

Healthy living will become a family matter. In 2007, major steps will be taken to diminish the growing rate of childhood obesity. Many families will choose to make proper nutrition and exercise a priority for the entire family. Thanks to government education efforts, more and more parents will teach children about the importance of eating right and exercising while acting as positive role models for their children.

Overall, according to the Council, 2007 will be a year of positive change when it comes to weight loss and weight maintenance. "By focusing on calories in and calories out and not being misled by the latest weight loss fad and instead adopting healthy long-term habits, the New Year can be happy and healthy," Steagall says.

Staying Healthy Need Not Diet But Exercise

2006-12-26T08:38:00.000-08:00

By Ng Peng Hock

When one’s weight is increased beyond healthy range, the normal advice from the doctor is to go on diet and exercise more regularly to avoid the possibility of developing heart disease, diabetes, etc. But, now some British researchers have advised clinically obese women don’t go on diet but change the way they eat, and they can eat whatever they want in moderation to improve their health.

A program, designed by a research team from Leeds Metropolitan University and the University of Hull, encouraged women not to diet but to participate in exercise classes did improve their health and mental well-being significantly. The 62 women aged 24 to 55 took part in the study all had a body mass index of more than 30, which is classed as clinically obese. They were also taught about good eating habits, such as how to cook, and received social support.

During the program, these women were required to do 4 hours a week of exercise, such as Taiji, aqua aerobics or circuit classes. Educational sessions were also included to teach them how to read food labels and cook food, and behavioral therapy to help the women respond to body cues such as hunger and feeling full. Over the course of a week, participants were encouraged by the dietitian to eat a chocolate bar in small portions. Other than that, women were encouraged not to diet and to eat whatever they wanted in moderation.

After the first 3 months, participants lost a small amount of weight from 108 kg to 104 kg; whereas women in the control group put on an average of 3 kg. Despite of losing only a small amount of weight, the participants ended up significantly fitter: blood pressure, heart rate and cholesterol fell and respiratory fitness increased. Furthermore, the participants also felt better in terms of general well-being, body image, self-perception and stress.

The important thing to note from the study is that people are not set up for failure, hence their psychological and physical health and metabolic risk factors greatly improved. The program was sustainable because participants were taught skills in the exercise classes and given discounts to encourage them to continue with physical activity after the 12-month period finished.

People of all sizes and shapes can in fact reduce risk of cancer, stroke and heart disease by adopting healthy lifestyle. Fitness can be improved without losing weight as one gains muscle and loses fat while weight can remain the same or even increased.

Perhaps the health professionals may need to seriously consider shifting their focus from weight loss to helping people become healthier.

Feel free to use this article on your website or ezine as long as the following information about author/website is included.

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Weight Loss and the Choices You Make - What's Behind the Two Doors?

2006-12-25T05:39:00.000-08:00

By Dean Carlson

Oftentimes on our journey toward healthier living we are faced with choices, two doors, if you will. Behind one door is a path that leads us closer to where we want to be, and the other door leads us in the other direction. When confronted with these choices, or doors, I would suggest there are three possible courses of action.

Do Nothing

By far the most popular choice, because it is the easiest. Change is difficult. Remember back to science class, where we learned Newton’s laws of motions? The first law went something like this - objects at rest tend to stay at rest. Sounds more like the first law of why I have no energy and two chins! Reminds me of something that Einstein said - "Nothing happens until something moves". I think we can agree that "Do Nothing" is not particularly helpful to reaching our goals.

Reinvent the Wheel

Ahh yes, we all like to be innovators. I can figure it out by myself, we say, how hard can it be? Well to be blunt, how are you doing with that? How long have you been trying to lose the weight, or gain the muscle, or eat a healthier diet on your own? Yes, there is a tremendous amount of information out there, just Google "weight loss" and you will come up with about 71,500,000 results. I am not sure how many calories you can burn by reading, but you are going to be there for awhile. It think it was Vince Gironda who said "If you could do it yourself, you would have done it by now". Which leads me to:

Ask someone who knows

It really can be that simple. Ask someone who has been there, had success, and knows how to communicate that success to you. Solomon, the wisest man to ever live, wrote "There is nothing new under the sun", and that is a fact. We all learn from someone. That being said, there are better ways to do things, and more efficient ways to get things done. I don’t know the first thing about fixing a car engine, and if I tried I would probably do more harm than good. Your body is a whole lot more complicated than the most exotic sports car. Doesn’t it make sense to seek someone out who knows how to tune your body for peak performance?

Remember Newton's law? We didn't talk about the second half - Things in motion tend to stay in motion. Once you make the choice to get moving, it is easier to stay moving. In fact, once you build up momentum, you are unstoppable! I would urge you to make the choice, get the help you need, and get moving today!

About Dean: Fed up with the way he looked and felt, Dean Carlson decided enough was enough. After wading through the conflicting diet and fitness information, and through much trial and error, he found himself 80 pounds lighter and with a new outlook on life. His desire to help other people get healthy and fit without going it alone led him to start Cr8 Health & Fitness, where he shares his knowledge and passion for fitness with others looking to get off the diet roller coaster.

Dean is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association.

Website: www.cr8health.com

Weight Loss Camp

2006-12-24T08:44:00.000-08:00

Children are more overweight now than ever before.

But while we often hear about the skyrocketing obesity rate, we don't hear a lot about kids who have lost the weight and kept it off.

One school is changing the lives of every student it teaches.

Cold temperatures and a blanket of fog don't stop Lindsay Sauln from her morning run.

Her commitment to exercise has helped her lose 70 pounds.

"When I first got here, I was a size 22."

The Palo Alto teenager arrived at the "Academy of the Sierras" last January.

"It's amazing. I can shop in regular stores now, not plus size stores, it's awesome."

The one-of-a-kind boarding school is blazing a new trail for helping obese children lose weight and keep it off.

"When students come here to the academy, many are not only struggling with their weight, but also with anger and depression. They leave however, with a much different mindset."

"They revive their spirit. It's one of the most exciting things to see, I feel fortunate to bear witness to something as beautiful as that."

Students attend traditional academic classes at the accredited school, along with nutrition, culinary, and fitness classes. And they work with a behavior therapist. Their diet is low-fat and smaller portions.

"I eat under 12-hundred calories a day and average a weight loss of five pounds a week."

Ryan Graelish of Richmond has lost 35 pounds, something that eluded him in the past.

"I finally just gave up, I figured, I was already big, so there was no point in trying."

Aimie Gabusi has had a life-long struggle with weight.

"I remember in pre-school, I was made fun of for being fat."

So far, she's taken off 60 pounds.

"I was at a point where I stopped looking at myself in the mirror, I stopped putting seatbelts on because of the embarrassment that they might not fit."

Getting to the root of why their weight got out of control can be difficult, but necessary.

"I experienced some trauma in the past, some abuse it's been difficult to work through some of the surrounding issues."

Wednesdays are nerve-wracking. That's weigh-in day. Some are celebrating.

"It went really well, I'm really excited, I lost six pounds."

For Sauln, the news isn't as exciting.

"I maintained. It's not a bad thing, it just could have been better."

Losing is important but maintaining maybe more so.

"Scientifically, the results that we're seeing at the Academy of the Sierras are unprecedented in the entire scientific community. We're seeing students that are losing over 60-percent of their body weight and maintaining it six months later."

The road to a healthy weight is a long and tough one but certainly worth if you ask anyone here.

"Each week with those numbers going down, how does it feel?"

"Oh, it's like the greatest feeling ever."

"It's really exciting, I know I can do it."

Sauln will be back home month, ready for a fresh start and an appreciation for what she's accomplished.

"It's a really good place to be, I'm really glad I found this place."

One aspect of the program that can be tough for families: the cost.

Fees for the academy run about $6,000 a month.

Some families do get assistance from their health insurance plans.

The school is looking into setting up scholarships.

For more information: www.academyofthesierras.com

How To Lose The Weight You Can't Lose

2006-12-24T08:42:00.000-08:00

By Clint Peaman

The new year is only days away, and millions of people will set goals to lose weight, improve their health, exercise more, join a fitness center and you name it. In fact many people did this at the beginning of this year. I bet you are one of them. What I hope is that you were not part of the 90% that failed. But if you were don’t feel bad you are part of the majority. So why is it most people that set these kinds of goals never get very fare and how can you change this trend.

Well, this short article will shed just enough light on this problem to get you started on a path to success. What you will learn is so cutting edge only a had full of people will know it. If you were a psychologist, neuroscientist, biologist, or just reading the latest research on brain science you would have undoubtedly come across this fascinating and almost hard to believe research data. Now, since there is little chance you are a brain scientist, psychologist or just sitting around reading neuroscience research papers, I will give you the short version that you can take and use right now.

Lets begin with your brain. According to, Dr Daniel Amen, a clinical neuroscientist, psychiatrist, brain imaging expert, and winner of numerous writing and research awards, your brain is involved with everything you do. Understanding this simple little piece of knowledge forms the foundation for changing anything you want to change about yourself, including your health and fitness. If you have a weight issue begin with your brain.

Now, just like your body is made up of cells, your brain is made up of cells also. The cells in your brain are called neurons and what makes them different from most of the other cells in your body is that they communicate with each other. Brain cells send messages back and forth to each other. When brain cells communicate they create what is known as neuro-networks. Basically, a neuro-network is a group of brain cells that represent something you did. This includes everything you do physically and mentally. In fact everything you see, think, believe, touch, and imagine creates a neuro-network. Even your thoughts and memories have an associated neuro-network in your brain.

From brain imaging we now know that your thoughts, imagination and everything else you do have chemical, electrical and biological properties that can be observed and measured. That’s right we can observe and measure your thoughts, memories and imagination. From this ability to observe what goes on in the brain, neuroscientist have discovered that our brain can not tell the difference between what we actually take in though our senses and what we imagine. This will play an important role in you success later.

This is probably one of the most important discoveries for controlling and managing your weight, and for that matter setting and achieving goals. You see, brain scientist also now know that certain types of thoughts affect your actions and body chemistry in different ways. Some types of thoughts have a positive affect and some have a negative affect. This is not new, as an example, the negative affect that stress has on your mind and body has been known for years. What’s new is that through brain imaging we can actually see at the brain cell level the negative or positive affect your thoughts have.

Every thought you have has an associated set of chemicals connected to it. These chemicals are called neurotransmitters and they play a major role in how you feel and the actions or non action you take. Neurotransmitters are also directly involved in whether you feel like or don’t feel like doing something. Neurotransmitters also play a significant role in your bodies ability to regulate weight. When you are under constant stress your brain signals your body to release cortisol. Cortisol signals fat cells to hold on to their fat.

What does all this mean? Well, the neuro-network that makes up your self-image, your beliefs about yourself and the self esteem you hold of yourself operate from your subconscious mind. The neuro-networks that make up your self-image, beliefs and self esteem is essentially your subconscious mental programming. Your subconscious mental programming is about 100 times more powerful than your conscious mind. If you attempt to change anything about yourself without first changing the programming in your subconscious mind, your brain will literally start working against you and make your goal difficult if not impossible to accomplish. And this is the main reason people fail to accomplish their goals, they have simple not changed the programming they already have and that’s the program their brain will work off.

And here is the big secret everyone’s been hiding. When you learn to re-program your beliefs and control your thoughts, imagination and basically your mind, you can take control of your bodies internal mechanism that is in charge of your weight.

Now, if that’s not enough, here is one more little piece of mind bending research from Epigenetic Modification, the science of how the environment influences our genetic make up. According to research conducted by Dr. Bruce H. Lipton Ph.D who conducted pioneering studies at, Stanford University School of Medicine, our biology adapts to our beliefs. His research has shown that our genetic make-up is not curved in stone and can actually be influenced by our belief system.

What it all means. Let me compile everything you have read so far into one sentence. Your weight and or physical condition has more to do with your beliefs and the way you think than exercise and dieting combined. In fact if you have seriously dieted and exercised on a regular basis and still can’t lose the weight, your thoughts and beliefs might be the problem. However, if you combine exercise and dieting with control over your mind power you will put your weight management program on jet fuel. Learning to use your mind the right way is the most important factor in achieving your health and fitness goals.

How does all this work. Remember, you already have an internal image of yourself. This image is what controls your bodies chemistry and your weight. If you are over your maximum weight and you are struggling to drop those pounds and there is no underlying medical explanation, your internal image is keeping you in-line with what your brain is already programmed to believe. In other words you have a neuro-network that says you are overweight and until you change that neuro-network it will always bring you back to what your subconscious mind believes. Every time you look in the mirror you reinforce the image you see, every time you have the thought you are overweight, you strengthen the neuro-network. Every time you attend a weight control program you remind the neuro-network that you are overweight. Now I’m not saying don’t do these things, I’m going to say change the thoughts and the beliefs you have about them. Remember the stronger the neuro-network the more difficult it is to change. But the best part is you can change it. And what follows is a brief overview of the top six ways to make rapid and permanent changes in your life.

The NeuroFactor6 is the world’s first brain science based belief and behavioral modification system that applies neuroscience research to make rapid and permanent positive changes in your life. If you add these six factors to a basic exercise and diet program it becomes almost impossible to not achieve the weight goals you set.

These six neuro factors apply Conscious Neuro Directed Action (CNDA). CNDA is the science of consciously programming your beliefs and creating positive habits at the neuroscience level that help you achieve your goals. When programmed properly you will put your goals on auto-pilot and move towards them without even thinking about it. This process is similar to the same un-conscious neuro directed programming that occurs when smokers get addicted to smoking, or over-eaters get addicted to overeating. It happens without you thinking about it, and the next thing you know you have become addicted to the negative habit. And we all know how hard it is to break those habits.

You can use this same process to consciously program positive beliefs and behaviors related to weight management that also become hard to break habits.

Factor 1. Kill the ANTs. The first thing you must do is Kill the ANTs. (Automatic Negative Thoughts.) These are success killing thoughts that come into your mind without you even giving them a second thought. They are the negative thoughts you have about your weight or physical condition. And remember every thought you have, everything you imagine and everything you believe all have electrical, chemical and biological properties in your brain that have an effect on every cell in your body. Research has shown that negative thoughts create stress and stress over a long period of time will have serious harmful effects on your brains ability to function properly and control your weight. So when you feel the ANTs coming you need to stop them and replace them with positive thoughts. This factor alone will work wonders on your self-esteem, self image and ultimately your weight.

Factor 2. Have a DVI. After you eliminate the ANTs you than create a dream, vision or intention to do something. In other words consciously make the decision to change and turn it into a dream of the future. Create a clear vision of what it will look like, feel like and be like when you achieve the results you want. Really decide you are ready to do something and going to take action now, not tomorrow. This process will turn your brain on to the fact that you intend to do something. This will also initiate the start of a positive neuro-networks and create a chain reaction in you brain. The more intense the dream or vision the more powerful the neuro-network will be. But this is just the beginning.

Factor 3. COPENIZE your DVI. Once you have identified a DVI the next thing you need to do is to COPENIZE it. The term, COPENIZE comes from COPENLOGY which is the science of, Cognitive Optimum Performance Enabling Neuroscience. COPENOLOGY, is essentially the new brain science of peak performance, personal development, team and individual success. When you COPENIZE your DVI you apply neuroscience research to cause it to become a strong and powerful neuro-network that will be able to overcome the obstacle that will later appear to get in the way. COPENIZING at this point is done with visualization, affirmations and other COPENOLOGY techniques.

Your goal for Factor3 is to create a new level of belief and passion for the accomplishment of you DVI. This will turn on your internal monitoring systems and cause it to start reacting in a positive way towards your DVI.

Factor 4. Set and COPENIZE a goal. When you have developed a sufficient amount of passion and desire for your DVI you will then set a goal and COPENIZE it. The purpose behind this step is to strengthen the neuro-network you have already created. If your neuro- network is strong enough you will have created an actual new set of neuro structures in your brain that can be observed and measured. This is how habits are created, and you now have your goals programmed to become a habit.

Factor 5. Develop and COPENIZE a Plan. If you have done everything correct, by the time you get to actually developing a plan you should have a pretty solid neuro-network being developed. During this stage, you simple create a plan that tells you what to do daily, weekly and monthly. This helps strengthen your beliefs at the neuroscience level.

To COPENIZE your plan, start by writing it down and committing it to memory. You should visualize yourself doing what you have scheduled on a daily basis. Schedule the days you are not going to do anything also.

Factor 6. COPENIZE your daily action. When you COPENIZE what you should be doing on a daily basis with visualization and affirmations, your behavior will become automatic. This is very important. Doing this creates a habit of what you need to do and you will not even have to think about doing it, you will just do it just like you do the other things in your life that are habits. You don’t have to think about them because they are part of your subconscious programming.

If you have done everything correctly, your DVI now has its own neuro-network, your goal has its own neuro-network connected to your DVI neuro-network. And you have a neuro-network of your daily plan all connected to each other. If you are trying to lose weight you now have a program in your brain that will run 24 hours a day doing everything it can to bring your weight in line with your new beliefs. You will find it easy and motivational to exercise, sticking to a diet will be easy and you genetic make will start to adapt to your new beliefs.

The simplicity of these six factor should not be taken for granted. Each of them are backed by brain science research and practical experience. They work and will work for you.

Clint Pearman, Ph.D, is the Founder and CEO of NACOPEN Research. A company dedicated and focused on researching, identifying and applying cutting edge neuroscience research to peak performance, personal development, team and individual success. Dr. Clint is the creator of COPENOLOGY©, the science of cognitive optimum performance enabling neuroscience and the creator of the NeuroFactor 6™, the worlds simplest yet most powerful brains science based system for making rapid and permanent positive belief and behavioral changes for achieving your goals. His life strategies coaching practice, http://www.clintpearman.com, has helped over 500 coaching clients find the right strategies for accomplishing their goals since 1989. He is the author of several published articles on the brain science of optimum human performance and he is the author of the soon to be released book “BrainScience Life Solutions, Preparing your brain and mind for optimum performance.”

Trying To Lose Weight? Throw Away Your Bathroom Scale!

2006-12-24T08:41:00.000-08:00

By Matthew Rhodes

Nearly everyone who tries to lose weight keeps track of their weight using a bathroom scale. Every week (or sometimes daily!) we grow into the habit of checking our weight, being horrified and disheartened every time the numbers that appear are higher than we hoped and expected.

The problem is that traditional bathroom scales are extremely inaccurate. The weigh that is computed by the scale depends on a large number of factors, including the position which you stand on the scale, the amount of clothing you're wearing, how much you bend your legs, if you've recently showered, if you've recently eaten, and so on and so forth.

A general rule of thumb is to realize that scales can be anywhere from 3 to 12 pounds overweight at times. Our bodies fluctuate in weight so quickly based on our recent activity that it is silly to measure our body weight on a daily basis using bathroom scales. However, there is one excellent alternative to using bathroom scales.

Most people aren't necessarily interested in losing weight, just looking more fit. Therefore, keeping track of your weight so closely isn't really a good indicator of whether your weight loss program is successful - you could be gaining muscle, which is heavier than fat, but losing body fat and looking more fit.

So, take a picture of yourself with a digital camera in front of a mirror every week. Make sure you take different angles - while many of us don't like to have our picture taken, keep in mind that this is for a good cause. You'll be able to see exactly where you're losing weight and that will give you motivation to continue your weight loss program.

Remember that with most weight loss programs, you won't see results immediately (probably for the first month or so), so don't get discouraged too quickly. Just keep resisting the fatty foods and exercising and you'll see results soon enough!

Matt Rhodes is the author and webmaster of free-fast-weight-loss.com where he reveals the same techniques he used to lose weight and see noticeable results in under 3 weeks. For a limited time, his "Fast Weight Loss Secrets" course is 100% free, with no strings attached. Check out Free Fast Weight Loss now!

15 Strategies for Holiday Eating Without Weight Gain

2006-12-24T08:40:00.000-08:00

By Michelle May

Are you one of those people who anticipate and dread the holidays at the same time? Not just the presents, decorations, travel and company, but all of the food? This time of year can really be a challenge so here are 15 tips that will help you enjoy the season more while eating less.

• It is easier to get distracted from signals of physical hunger and satiety at social gatherings, especially if food is the main event. Make an effort to pay close attention to your body's signals so you aren't just drawn in by the goodies and traditions.

• Be a food snob. Skip the store-bought goodies, the dried-out fudge and the so-so stuffing. If the food you select doesn't taste as good as you expected, stop eating it and choose something else. Think of how much less you'd eat if you only ate things that tasted fabulous!

• Think of your appetite as an expense account. How much do you want to spend on appetizers or the entree? Do you want to save some room for dessert? Go through this process mentally to avoid eating too much food and feeling uncomfortable for the rest of the evening.

• Pace your eating prior to the event so you'll be hungry but not famished at mealtime. But ignore the old diet advice of "eat before you go to a party so you won’t be tempted." That is absurd! You want to be hungry enough to enjoy your favorites.

• Socialize away from the sight of the food. People who tend to overeat are "food suggestible" so just hanging around food causes them to eat more than they need.

• Survey all of the food at a buffet before making your choices. Choose the foods that you really want most at that time and remind yourself that you can have the other foods at a later time.

• If the food is so special, give it your full attention rather than eating on autopilot. Eat mindfully by reducing distractions and sitting down to eat - even if it’s just a cookie. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down. You'll eat less food but enjoy it more.

• Meals last longer during social events so have your plate taken away or put your napkin on it once you are satisfied to avoid nibbling unconsciously.

• Be aware of the effects of alcohol on your food intake. And don't forget that many holiday beverages contain a lot of calories too.

• Be cautious of "obligatory eating" – avoid eating just because it is on the table, on your plate, because you paid for it, or because someone made it.

• Deal with Food Pushers with a polite but firm, "No thank you." If you are concerned about hurting their feelings, ask for the recipe or a small portion to take home with you for another meal.

• It’s common to have candy and snacks lying all over the office this time of year. Avoid indulging in food just because it’s there. Grazing unconsciously will lead to many extra calories that you may not even remember enjoying.

• Before having a cookie, a piece of fudge, or other holiday treat that was set in the break room, make sure you are actually hungry. When you eat food your body didn't ask for, it has no choice but to store it. If you aren't hungry but you still want it, don't deprive yourself. Just take a piece and save it for later.

• At restaurants, the portion sizes are usually huge – almost always "two for the price of one." Request appetizer portions, co-order and co-eat with your dining partner, or have the server package up your meal to go as soon as you feel satisfied. Remember, "super-size" is no bargain if you didn't need that much food in the first place!

• Look for opportunities for physical activity – take a walk after dinner to enjoy the lights, take a few laps around the mall before it opens to do some window shopping or take guests to local attractions.

Most importantly, delight all of your senses. Enjoy the company, the atmosphere, the entertainment, and the traditions as much, if not more, than the food.

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Am I Hungry? What To Do When Diets Don't Work. Learn to manage your weight without deprivation and guilt with Dr. May's complimentary mini e-course at http://www.amihungry.com/mini-e-course-intro.shtml

Resolutions or Results?

2006-12-24T08:39:00.000-08:00

By Michelle May

On January 1st, millions of people will resolve to lose weight. Don't be one of them.

You may be thinking, "What?!!! Don’t resolve to lose weight? But it's a tradition; I do it every year!"

But losing weight is not a resolution, it is a RESULT. It is the result of making specific changes in the way you eat, move, and live. So this year, instead of setting a goal to lose an arbitrary number of pounds, inches, or clothing sizes, resolve to think differently about eating, physical activity, and living.

Let me give you an example. Leah said she just HAD to lose weight because she didn't like the way she looked or felt. She admitted that she had tried many times in the past to lose weight but she always reverted back to her old habits as soon as her resolve wore thin.

She was a busy mom with two kids and a successful career. She typically skipped breakfast or grabbed a donut at work. She was starving by lunch time so she would pick up fast food to eat at her desk while doing paperwork. Dinner was either fast food again between her kids' soccer practice and dance classes or a quick-to-fix meal like mac 'n cheese before homework. After the kids were in bed and the house was finally picked up, she would snack until she went to bed.

It would have been easy to focus on what she should or shouldn't be eating but we both knew that her weight was really just a result of the choices she made at the many decision points throughout her busy days.

Once she really understood what was really going on, she focused on what was most meaningful to her: spending time with her family and having the energy to be successful at her job. With this focus, we laid out a plan to make one change at a time.

First, she started getting up 10 minutes earlier for a bowl of cereal and some quiet time before anyone else was up. She quickly found that she felt calmer and had more energy throughout the morning. Her next step was to start bringing her lunch at least several times a week and give herself at least 20 minutes to eat without working. She enjoyed her meals more and felt more recharged by taking a break.

With these positive experiences to fuel her along, she took her next step: walking for 10 minutes twice during her work day. She wasn't perfect but it felt great so she did the best she could to be consistent.

Next, she asked her husband to help their family plan ahead for dinner by throwing beans or chicken into the crock pot or having the ingredients on hand for a main dish salad. On the occasions they still went out for fast food, she tried to make healthier choices and stopped up-sizing her meal. Not only were they spending less money, but the kids were eating healthier too.

She then turned to her night time snack habit. She realized that most of the time she wasn't hungry but was rewarding herself for getting through the day. She promised herself that she could eat her favorite foods without feeling guilty but she wanted to try rewarding herself in more nurturing ways. Her favorites became hot baths, reading, and scrap booking. She was feeling so much better that started a dance class while her daughter was in ballet twice a week.

Looking back, Leah realized that if she had just started another diet or joined a gym like every other year, she might have had some quick but temporary results. This time she knew that weight loss was only one of many great results she got from the small changes she made.

This year when you sit down with pen and paper to write your goals for 2006, focus on the small stuff instead of monster goals. By making one sustainable change at a time, you can get the results you want from your resolutions too.

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Am I Hungry? What To Do When Diets Don’t Work. Learn to manage your weight without deprivation and guilt with Dr. May's complimentary mini e-course at http://www.amihungry.com/mini-e-course-intro.shtml

Lose Weight: New Year, Same Resolution

2006-12-24T08:38:00.000-08:00

By Tom Taglang

This is the year I’m going to lose weight. I’ll lose 20 pounds by graduation. This year I’m going to drop 10 lbs. Yup, it’s that time of year again; time to make your new years resolution to “lose weight.” We all know the number one New Year’s resolution is to lose weight. It’s the same every year. So why are so few people successful?

Quite simply, losing weight is not easy.

We need to realize this fact and prepare for the effort its going to take to “drop some pounds.” Every year people set themselves up to fail by thinking this year it’ll be different. The pounds will just fall off because I’m going to, uhhhh, start a diet! Oh yah and I’ll exercise too. That’s what I’m going to do… Well, that’s a great start but do you know what you’re saying? Weight loss takes time, effort and commitment. Weight loss isn’t easy.

Although it’s not easy, weight loss is simple.

It’s simple math. Each day, put fewer calories into your body than you burn off. If you do this you’ll lose weight.

Calories are really just a unit of measure of energy. They’re the energy your body needs to function throughout your daily life. All day, everyday your body is burning calories. Whether you are standing, sitting, walking, running, driving or just watching TV; your body is working to pump your heart and expand your lungs to breathe. You’re moving your legs to walk and moving your fingers to type, even sleeping takes energy. You are constantly burning calories.

In addition to all the vitamins and nutrients you need to maintain good health, the food you eat gives your body the calories it needs to function. Your body burns off as much of this calorie energy as it needs. It saves the rest for later, just in case it needs to exercise, go dancing, play basketball or some other fun activity that takes additional energy. The way it “saves” these extra calories is in the form of fat. Unfortunately if we don’t go dancing, play basketball or get some other exercise the body keeps storing this fat. You know, just in case… Even though we’re not using this fat, the body keeps saving it. Plus, if we consume more of these “extra” calories, the body makes more fat to store. You know, just in case we might want to join a dance-a-thon…

Here’s where the simple math comes in, 3500 calories = one pound of fat. This means, every time you consume an “extra” 3500 calories, you will probably gain one pound of fat.

By reducing your calorie consumption (diet) or by burning additional calories (exercise) you will, in most cases, lose weight. It’s really that simple. Most diets, in one way or another, help you consume fewer calories than you burn. And you probably already know, increasing your exercise will help you burn more calories.

Limiting what you eat and doing the exercises you need to do is the hard work of losing weight. Finding the right diet, personal trainer, or fitness program will increase your chances of success by increasing your commitment and motivation. Try to keep in mind, losing weight isn’t easy, BUT it’s worth it!

About the Author: Tom Taglang is a staff writer at BodySpex.com, an online resource and weight loss community where members track their progress and achieve fitness together, for more information go to http://www.bodyspex.com

Weight Loss and the Choices You Make - What's Behind the Two Doors?

2006-12-24T08:37:00.000-08:00

By Dean Carlson

Do Nothing

Reinvent the Wheel

Ask someone who knows

Dean is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association.

Website: www.cr8health.com

Knowing and Using Your Resting Metabolic Rate

2006-12-24T08:36:00.000-08:00

By Dan Patterson

In many ways you could say that gaining or losing weight is really just a matter of simple math. The numbers or variables in this equation are the number of calories you eat or consume and the number of calories that your burn each day.

So by taking this example of simple math, if one of the variables in the equation is greater than the other, than it is rather predictable (over a longer period of time) what the effect on your body is. If you eat or consume more calories than you burn each day, then over time you should gain weight. If you burn more calories that you eat or consume each day, then over time you should lose weight.

No matter what you do during the day, you are burning calories. Different activities burn different amounts of calories, and also at a different rate. So, what is your average rate of just naturally burning calories? That’s where the Resting Metabolic Rate comes in, also known as RMR. Here’s how to calculate your RMR:

RMR = [Lean Body Mass in lbs] / 2.205 X 30.4

First find out what your lean body mass is (in other words, check your body fat percentage and calculate you lean body mass), divide that by 2.205, and then multiply that by 30.4. That will give you a good idea of what your RMR is.

So how do you use this information? Well, if you are trying to lose weight, then you need to eat less than your RMR. If you are trying to gain weight, then you should be eating more calories than your RMR. One thing to keep in mind with this is that the RMR doesn’t necessarily take into account extra calories burned by doing exercise. The concept is mainly based on the fact that if you have more lean body mass (more muscle), your body will work more efficiently and naturally burn more calories rather than a body that has less muscle. RMR is only to be used as a guide to help you make some plans for your lifetime fitness goals.

Here’s one way of how to use this information: Let’s say that for example you find that your RMR is at 2000, but you also do weight lifting or cardio each day that burns an average of 500 extra calories because of the extra work you do. So in this case, your base level of calories you should consume just to maintain your weight over time is around 2500 calories. Using this type of information can really help you to plan out your nutritional goals.

Dan Patterson is an editor of BodyFitnessInfo.com, a site that offers free information on many health related topics, including weight loss help and how to gain muscle.

The Facts about Green Tea Fat Burners

2006-11-30T09:56:00.000-08:00

Weight loss is a major concern for million of people around the world, but also staying healthy while reducing their overweightness. It is a well-known fact that a large number of products, medications and over-the-counter drugs can cause harsh side effects that you can avoid by taking a natural alternative.

One of the most renowned fat burners is made of Green Tea, an herb native to China, Japan and other Asian counties, also used as one of the ingredient in many diet supplements. There are many uses for Green Tea such as the fact that several people drink an infusion of leaves as a health tonic.

Green Tea Fat burners are prepared with dried leaves, which are not fermented to ensure minimal oxidation while this natural product is processed. Diet supplements also include Green Tea in their formulation, because it helps in weight loss, but also prevents free radical damage, that usually occurs from pollution and sun exposure.

Among the different fat burners from natural origin, only Green Tea is rich in polyphenols, vitamins C, E and 200 times more antioxidants than vitamins alone. Apart from aiding with weight loss, this tea soothes irritated skin and is an effective anti-inflammatory and anti-bacterial agent.

As a diet supplement, Green Tea is recommended as a high-energy source for weight loss. Recent studies have also found that a Green Tea leaf has more anti-carcinogens that any other tea. Many alternative medicine practitioners recommend trying both of two medicinal varieties: Kiln-roasted and steaming tea, which characteristically has a bitter taste.

Another benefit of Green Tea Fat Burners is the complementary protection to weight loss programs, since it was found that this herb prevents the absorption of fat from intestines, protecting the digestive system and preventing respiratory infections.

There are also many natural products for healthy skin, which main ingredient is Green Tea.

As an herbal extract, Green Tea Fat Burners of Chinese origin contains 50% of polyphenols, renowned antioxidants recommended to people who are following a weight loss diet.

Although the U.S. Food and Drug Administration (FDA) does not recognize the health benefits of Green Tea, researchers have found numerous health benefits in Green Tea burners and diet supplements. Such benefits include prevention in degradation of cell membranes, anti-sclerosis and anti-arthritis properties, effective lowering of cholesterol, and useful to stop neurodegenerative diseases, including Alzheimer’s.

Because this is an herbal treatment, it is safer that most chemical drugs and medications but make sure to visit your health care provider to help you determine the dosage that works for you in your weight loss treatment.

Natalie Aranda writes on health and weight loss. Weight loss is a major concern for million of people around the world, but also staying healthy while reducing their overweightness. Green Tea Fat burners are prepared with dried leaves, which are not fermented to ensure minimal oxidation while this natural product is processed. Diet supplements also include Green Tea in their formulation, because it helps in weight loss, but also prevents free radical damage, that usually occurs from pollution and sun exposure.

The Perfect Balance

2006-11-10T10:39:00.000-08:00

When you restrict the amount of calorie consumed, you will still need to complete nutritional needs. It is a great idea to have variation in the food you take. Balanced food plans support making clever choices about everyday food choices you can make to stay at your proper weight for life.

You should also estimate your eating patterns. Occasionally six small meals a day can help you control your hunger. If you prefer to stay with eating three main meals, always plan for some low-calorie between-meal snacks to help avoid overeating at your next meal.

All foods and beverages can be consumed in moderation. Try to cut down on foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages.

Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 30 percent or less of total calories each day. And calories still count!

Local woman wins award for weight loss

2006-10-25T04:21:00.000-07:00

In January 2005, Ruth Kirksey noticed a sign on a bulletin board at work that ended up changing her life forever. It was a sign promoting a Weight Watchers group that met during the lunch hour.

Kirksey, 46, who was born and raised in Silverton, was never concerned about her weight growing up. Over the years the pounds began to slowly add up. Then, when her doctor said she needed to be on blood pressure medication and that she was pre-diabetic, Kirksey knew she would have to make some serious changes.

“I joined Weight Watchers with my lunch buddies, which has helped tremendously. Instead of eating out everyday, we now bring our lunch to work. When I reached my 10 percent goal, I was committed to reaching a healthy weight,” Kirksey said.

Another aspect of the Weight Watchers program that Kirksey appreciates is that she is able to cook and eat “normal foods.” In fact, her husband and two grown boys don’t even realize that they are eating healthier, she said.

There are a few tricks that Kirksey has found that make eating healthy throughout the day easier. She keeps sugar-free Jell-O and instant pudding in serving size containers on hand.

“I’m a snacker,” she said. “I still have snacks in the evening, I just try to keep it healthy.”

Besides a proper diet, Kirksey also spends an hour walking every day.

“The treadmill is in the spare bedroom, and I walk while watching T.V. during the evenings,” she said.

“The program is well worth the price of the weekly meeting. It’s more costly being unhealthy. I spent more money eating lunch out everyday, then the cost of the meeting. It was worth it,” Kirksey said.

“You’ve got to be ready to commit because if you’re not ready to, it’s not going to happen. You have to believe that you can and will do it. I reached a point where I just said, ‘I’ve got to do it.’”

Although it can be a tough transition at first, Kirksey said that if you wait for it to become routine, everyone can find success. She also credits a lot of her success to the support of the other people in her Weight Watchers group.

“I still go to the meetings, a lot of co-workers have joined because of seeing the results that I’ve had. I continue to support them and keep myself in the right frame of mind. It’s a lifestyle change you have to make. I told them that I would go to the meetings as long as they went,” Kirksey said.

Besides the obvious results, such as compliments on her new figure and purchasing a closet full of new clothes, Kirksey said that there are other benefits as well.

“I have a lot more energy, I am able to work out in the garden a lot longer, and I’m able to go to the basement to the fourth floor and I’m not looking for the oxygen tank, I can talk when I get to the top of the stairs,” Kirksey said.

Because Kirksey hasn’t regained a pound since reaching her goal weight, she was able to gain brand new wardrobe.

“I gave away bags and bags of clothes, some of them were even brand new,” she said.

Earlier this year Kirksey entered the 2006 Weight Watchers Most Inspiring Stories of the Year contest and placed second in the Western Regional competition. In her essay Kirksey shared, “On May 31, 2006, I reached my goal weight and became a Lifetime Weight Watcher member. Besides looking better, I’m healthier.”

Her prize was a one-night stay in the hotel of her choice, but she’s the most proud of the priceless gift of a healthy lifestyle and the opportunity to share her success stories with others.

“It feels amazing to be at my goal weight. I still can’t believe it. I never would have thought I would lose 90 pounds,” Kirksey said.

Kirksey was able to discontinue taking blood pressure medicine and her blood results are in the normal range.

“My doctor was happy about 35 pounds ago,” she said. “He’ll be surprised when he sees me at the end of this month.”

The Silverton Weight Watcher meeting is on Monday nights at 6:30 at the First Christian Church, 402 N. First Street. For more information about the Weight Watchers program, visit www.weightwatchers.com

Weight loss headed for a makeover

2006-10-22T07:22:00.000-07:00

Dieting in the future will be "weight loss to go," with more people getting customized advice on their cell phones, personal digital assistants and computers, and more companies delivering diet foods directly to homes.

So said Thomas Wadden, one of the nation's top obesity researchers and president of the Obesity Society, which is hosting its annual meeting this weekend in Boston. Scientists there will present hundreds of cutting-edge studies on everything from fat cells to diet drugs as they look for ways to halt the U.S. obesity epidemic.

Currently, 66 percent of adults are overweight or obese (30 or more pounds over a healthy weight), which increases the risk of heart disease, type 2 diabetes, cancer and other medical issues.

Research suggests that dieters benefit from getting nutritionists' advice via e-mails, chat rooms and phone calls, said Wadden, 54, a psychologist and director of the Center for Weight and Eating Disorders at the University of Pennsylvania School of Medicine in Philadelphia.

Other nutrition experts agree. Busy people need portable tools like PDAs and cell phones to quickly get the information that will enable them to make the best food choices, especially in restaurants, said Deborah Tate. The assistant professor of nutrition at the University of North Carolina-Chapel Hill is presenting research on this topic at the obesity meeting.

Dieters can track their food intake and exercise on PDAs, she said. "If these tools are convenient, people may be more likely to use them, and we know that monitoring these behaviors leads to greater weight loss."

Karen Miller-Kovach, chief scientific officer for Weight Watchers, said, "We still have lots to learn about how to use technology to enhance weight loss, but there is definite potential. These methods may hold particular promise for those adults who came of age in the world of technology." They are comfortable getting support from chat rooms, instant messaging and online food journals, she said.

Another modern tool that weight-loss experts discuss is pharmaceutical options. A few diet drugs are on the market, and hundreds of new diet drugs are being tested, but there is no miracle medication coming out anytime soon, Wadden said.

The next diet drug likely to get government approval is rimonabant, which is expected to be OK'd in 2007, he said. Studies show patients who take it lose about 8 percent to 9 percent of their starting weight, about the same amount lost by taking sibutramine, marketed as Meridia. Another prescription diet drug, orlistat, is being considered for over-the-counter status.

West Bend has another way to stay thin

2006-10-19T04:16:00.000-07:00

LA Weight Loss combats obesity 3 ways

West Bend’s newest weight-loss center opened its doors Wednesday morning.

The new LA Weight Loss center, the 841st worldwide, at 1620 S. Main St., provides an alternative to traditional weight loss techniques that urge clients to purge certain food from their diets.

Deborah Denure, vice president of operations for the Horsham, Pa.-based chain, said the company places an emphasis on maintaining weight loss without drastically altering a person’s diet.

LA Weight Loss programs are centered around a well-balanced diet consisting of protein, fruit, vegetables, starches, dairy and fat. Clients are able to eat at restaurants - including fast food restaurants - and shop at regular grocery stores.

"Little steps lead to big steps," Denure said to local chamber ambassadors. "It’s about moderation and control."

All clients receive one-on-one weight-loss counseling.

According to a National Institute of Health report, more than 60 percent of Americans are overweight. The Centers for Disease Control recently ranked obesity as the second leading cause of preventable death among adults in the United States.

To combat the rising obesity rates, LA Weight Loss employs a three-pronged approach to losing and keeping off weight.

The first phase is developing and executing a weight-loss plan. Phase two regards stabilizing the weight-loss rate. Phase three is maintaining the weight lost and focusing on lifestyle changes.

"Other diets eliminate certain foods, so people gain the weight back when they return to their previous lifestyle," said Amy Rouse, a spokeswoman with LA Weight Loss. "The transition can be easier."

Trainer Trish McGinnis said the center will focus on constant training and dietetics.

"Everyone’s going to have different challenges at different times," McGinnis said. "That’s really why it’s personalized. We don’t dictate. Everyone’s motivated by different things. That’s why the one-on-one counseling is so vital."

LA Weight Loss tailors its weight loss program to individual clients through the one-on-one counseling sessions. Clients typically stop in three times a week to be weighed and to discuss progress. The meetings typically only take 10 minutes, Denure said, and are not scheduled. Clients can come in whenever it’s convenient, she said.

Because of the personalized nature of their services, rate plans vary based on customer needs. Initial consultations are complimentary.

The West Bend location is the seventh LA Weight Loss center to open in the metro-Milwaukee region and the 13th in the state. The West Bend location has five weight-loss counselors on staff, in addition to regional support staff.

Ultimate Weight Loss Made Easy

2006-10-16T22:39:00.000-07:00

Not necessarily inexpensive, though. If I wanted to, I could drop my remaining 231 pounds more or less instantaneously. But the effect would only last about four minutes and it would cost about $4000 bucks:

Zero gravity, once an exclusive playground for astronauts and select scientists, is no longer out of reach to everyday people. Millionaires, doctors, and teachers are feeling the fleeting freedom of weightlessness. The price is under $4,000 for nearly five minutes in zero-G.

"It's the wave of the future," said Syracuse University public administration and space policy professor W. Henry Lambright. "It's part of the maturity of the space program."

In the more than 40 years of zero-gravity flights, beginning with astronauts, the world's two largest space agencies have flown thousands of scientists, engineers, astronauts, and even the cast and crew of the movie Apollo 13, said Alan Ladwig, former
NASA associate administrator. Ladwig, now Washington space operations chief for Northrop Grumman Corp., estimates 50,000 people may have flown in zero gravity.

Five planes create zero-G conditions. NASA has one. The European Space Agency has one. The Russians have one. Two are commercially operated in the United States by Zero Gravity Corp. of Dania Beach, Fla.

Besides Zero Gravity Corp., there are at least three other companies that sell zero-G flights to tourists, including Novespace of France, Space Adventures Ltd. of Virginia, and Incredible Adventures Inc. of Florida. Those companies must arrange for a jet either from Zero Gravity Corp. or the European or Russian space agencies.

People who shell out for zero-gravity flights will no doubt also be in the market for sub-orbital and even orbital flights, once they become affordable. And these are the same folks who will be booking overnight stays in space hotels.

Personally, I'm holding out for a Carnival Cruise to Mars and the asteroid belt, but that might be a while yet. After all, that midnight buffet would be an interesting experience in a zero-g or low-g environment.

Yoga best way of losing weight

2006-10-05T10:45:00.000-07:00

I am going to try yoga to lose weight. I think yoga is the best way of losing weight. Of course I can’t go into a full lecture about yoga over here but I can tell you that I have never seen people with better-toned bodies than those who practice yoga.

One of the benefits of yoga is that you learn to control virtually every muscle and joint of your body so that the issue of weight gain will cease to exist.

Avoid smoking for weight loss

2006-10-05T10:41:00.000-07:00

You know Smoking is bad for weight loss. Smoking as such directlt may not contribute to weight loss but smoking leads to other conditions like erratic eating habits and excessive dependence on things like coffee.

Fizz Frenzy Inspired By Weight Loss Promise

2006-08-19T02:32:00.000-07:00

INDIANAPOLIS -- Soft drinks are often blamed, at least partially, for expanding waistlines, but a new soda promises to burn calories and keep guzzlers energized.Diet soda has been extremely popular for many years. Water, unsweetened drinks and coffee are some alternatives people seek.Celsius, a drink now on Indiana store shelves, provides a jolt of caffeine and, according to founder Janice Haley, kills calories. too.

"Celsius raises your metabolism on average 12 percent, and the leading diet cola did not," Haley said. "That kind of increase, over a three- to four-hour period, is about 77 calories burned."Celsius comes in cola, lemon-lime, ginger ale, berry and orange flavors. It fizzes like soda, taste like soda and contains ingredients to speed up metabolism, 6News' Stacia Matthews reported."(Celsius contains) things like green tea with EGCG, ginger, caffeine, guarana, B vitamins -- those type of things," Haley said.

The drink does not have carbohydrates, sugar, preservatives or corn syrup.Celsius is not for everyone. Anyone who is sensitive to caffeine, pregnant or nursing should not drink it.It costs about $2 a battle and is sold in Super Target and Crystal Flash stores in central Indiana.

An Effective Diet to Lose Weight

2006-07-29T08:41:00.000-07:00

When we make a conscious decision to change our eating habits we are beginning a diet to lose weight. Sometimes we may have health issues, such as high cholesterol, which is what leads us to eat healthier. Far too many times we diet to lose weight because of some eminent health issues that force our hand. It's a shame that we let things get that far. It is possible to just exercise and lose weight, but sooner or later the person will not lose any more weight without changing eating habits as well.

A majority of the time it is just the opposite; people diet, that is they count carbohydrates, fat grams, or calories, somehow limiting their food intake to reach weight loss goals. Any credible source will tell you that a sound weight loss plan will include exercise along with a healthy, smart diet, yet not everyone does this right away. Of course, it is ideal to diet and exercise from the beginning of a diet plan, some people may feel overwhelmed by taking on too much change at once, if exercise has not been a part of their life.

If you're in need of support than there are plenty of online sites that you can visit where you can meet like-minded individuals can get advice or offer support. Some diets work better for some than others, for instance, the Atkins diet required quite a drastic cut in carbohydrates, which may not be an appropriate diet to lose weight for everyone. The South Beach diet, so named because it originated in Miami, it is very popular the moment because it allows the individual to continue to eat the foods they enjoy.

It isn't quite as restrictive. There are also weight loss systems such as Jenny Craig, the LA Weight Loss Center, or Curves for Women. These programs all have benefits and offer excellent support for those individuals who want to diet to lose weight. Exercise is encouraged, and for the Curves for Women plan, it is the central part of the program.

When you make that decision to diet to lose weight is always advisable that you visit your doctor prior to beginning a physical fitness regimen and diet. This is especially true if you have a substantial amount of weight to lose. Exercise should not be contraindicated for anyone and can be tailored for each individual dieter’s specific needs. We diet to lose weight but we also must remember that it is extremely important to incorporate a sound exercise program. You will gain greater health, and also be able to maintain your diet and fitness goals.

Morgan Hamilton offers his findings and insights regarding the world of health and fitness. You can get interesting and informative information by visiting Diet to Lose Weight

Calculating Your Healthy Weight

2006-07-29T05:15:00.000-07:00

knowing your personal healthy weight

A healthy weight is something most of us aspire to, but the directions on 'how to get there' are often not as clear as we'd like. If you're a pilgrim on the road to better health, knowing your personal healthy weight can be the first step.

It is quite natural for us to compare ourselves with others when it comes to issues of weight rather than against any objective scientific standards. This can be a problem when you look around your local shopping mall and try and decide what constitutes normal and healthy these days. Deep down we know what is good for us but we continue to nurture the fastest growing levels of obesity on the planet.

So just how do you go about determining your own healthy weight?

Well because there are so many factors that influence our bodies and our health, setting a specific ideal weight for everyone is a difficult task. It is actually more helpful to consider a healthy weight range rather than a specific weight for your given height. Enter the Body Mass Index (BMI).

The Body Mass Index is a simple formula that tells you if you fall within the range of what is considered a healthy weight for your height. The BMI is very useful because it correlates closely to your body fat percentage and all you need to know to figure it out is your weight and your height measurements. You just enter these values into the BMI equation and the resultant figure is your BMI.

To calculate your BMI, follow these steps:

STEP 1 : Your Height Figure | Measure your Height in metres and then multiply that figure by itself (eg: 1.7m x 1.7m = 2.89)

STEP 2 : Your Weight Figure | Measure your weight in kilograms (eg: 70kg)

STEP 3 : Your BMI | To calculate your BMI, divide your Weight Figure by your Height Figure example: 70 divided by 2.89 = 24.22

Then check your BMI against the standard BMI ranges as follows:

Underweight: BMI less than 18.5
Ideal Weight: BMI 18.5-25
Overweight: BMI 25-30
Obese: BMI 30-40
Very Obese: BMI greater than 40

If your BMI falls outside the Ideal Weight range, you may need to look further into your particular weight issue, whether it is to reduce your weight or possibly to put on a few pounds. People who maintain an ideal BMI range tend to enjoy the best health. However, it is important to remember that there are many other factors that come into play including our body fat percentage, cholesterol levels, blood pressure, the kind of foods we eat and the amount of physical activity we get. Establishing the benchmark of your ideal healthy weight can actually be a liberating experience as it provides a reference point for taking additional necessary steps on the road to a healthier happy you!

Bo Collins B.PE is a writer and publisher of Healthy Weight A website catering to the interests of wellness and good health with information on the low carb diet plan.

Instant weight loss

2006-07-01T11:28:00.000-07:00

When you see a diet that claims instant weight loss results red flags should go up. Infomercials that boast that their diets are easy and you can lose 30 pounds in 30 days are nothing more than weight loss gimmicks. Many people are duped by these diets because they sound good, and because they often have a celebrity or athlete to endorse them. Inspect all weight loss programs for their level of success, not for the hype with which it is promoted.

Your diet should be high fiber with more fruits and vegetables and less fried foods. Think low fat and eat more fish, skinless chicken and extra lean ground beef. Don't keep junk food in the house, and exercise every day.

There is no real way to lose weight safely other than eating fewer calories than you burn. The rate your body burns calories and your low calorie eating habits are the two most important elements to losing weight. If you exercise and lower your caloric intake too much, you'll burn more muscle than fat. This is when your diet fails because you eat more to make up for your body starving, and this is why crash diets never work. The only way you are going to lose weight is to eat a healthy, low fat diet and exercise.

Weight Loss through Phentermine

2006-06-03T01:05:00.000-07:00

An Effective Weight Loss through Phentermine

A perfect and healthy body is the ultimate desire of all. Experts define a healthy body as a structure having a proper body mass index, which is usually the ratio of height & weight of a body. Similarly a BMI of more then 30 lbs is termed as obesity. A healthy body not only increases the resistance against other diseases but also improves our self-confidence.

It is not a hidden fact now that people love to boast about their bodies and similarly get very disappointed if a comment is made against their structures. To keep body fit and healthy is something, which is a part of personality development. One, who cannot keep his body fit, is not expected to keep his work and knowledge intact. As it is said ‘charity begins at home’, so personality development, future successes and career enhancement, all begins through a healthy body.

Even being aware of all this, there are very few people who start working on their bodies at a right time. It is always observed that ‘A stitch at time saves nine’, so a balanced diet plan support by daily exercises for 15-30 minutes can keep us fit and healthy. But as people say ‘A busy bee has no time for sorrow’ people work indigenously and do not take care of their bodies, and when fat accumulation start on their bodies they start showing concerns.

Now to overcome obesity doctors have always been suggesting the best remedies as diet control & exercises. But due to lack of will power and patience people are unable to follow them. Due to which weight reducing pills have come up in the market. These weight reducing pills like Phentermine, Adipex etc act as a diet suppressant which eventually helps in diet control and weight loss without even following a strict diet plan or exercises. One of the best appetite suppressant pills available in the market is Phentermine. Phentermine is an FDA approved diet weight reducing pills, which is used as a short term used medicines. It shows quick and amazing results which help in reducing weight in a very short duration of time Phentermine helps in obtaining a better metabolic rate and a balanced ratio of calorie intake and burnt.

Phentermine is known to be the wonder pill to combat against obesity. Phentermine pills are helping all the obese people fulfill their dream of being fit and healthy. In fact the cheap prices of Phentermine prove yet another reason of it being so popular.

“Chris Read” is an associate editor to the website http://www.hateweight.com It is committed to provide visitors with complete information on weight loss, diet pills, obesity and phentermine.

10 Tips for Parents Concerned About Childhood Obesity

2006-03-18T22:22:00.000-08:00

Try a healthy focus on reducing sugar and increasing calcium with non- or low-fat dairy products. (Not only is getting plenty of calcium important to growing kids' development, it's also been shown in recent years to help in weight management.)

It's no easier for kids to make the right choices than adults. Commercials tout the latest sugar-laden treats; any student with a little change in her pocket is at the mercy of al smorgasbord of snacks via on-campus vending machines. The best thing you can do is instill healthier eating habits at home from the start. Long held-to habits will stick with her when she walks out the door.
Family participation is crucial so that your child doesn't feel singled out or deprived. When you first begin making changes (e.g. allowing two small cookies instead of three large ones), it's important to show you can do the same thing by keeping tabs on your own portions as well as food choices. How would you feel if someone at work ate your favorite sweet treat in front of you the day you started your new diet? Nothing's worse than seeing someone else eat foods you enjoy when you can't have them! So, for example, the whole clan can switch to sherbet for dessert instead of ice cream.
One of the easiest ways for the whole family to watch their portions is to banish serving dishes for the kitchen. By having them on the table, you're virtually inviting everyone to give in to seconds whether they're still hungry or not. (Who can say no when that second dollop of mashed potatoes is so easily within reach?)
A fun way for children to get involved in eating more healthfully is to browse the produce aisle with you. A star fruit looks awfully interesting if you've never seen one before; a kiwi fruit has fur! A visit to the grocer may prompt your child to try new healthy foods without your even asking and with any luck, they'll become a favorite.
There are some sneaky ways to decrease the fat and sugar children consume. Examples? Many cereal brands now offer reduced-sugar versions; you can "water down" fruit juice with seltzer; and low-fat cheese is much more palatable than it used to be as are other reduced-fat products like mayo.
Soup is always a kid favorite and it can be employed to help curb your child's appetite if she tends to eat too much. A cup of broth-based soup makes a great afternoon snack or appetizer and will help her not overeat at mealtime.
Limit the areas in the house where food is allowed. When snack foods walk away to the bedroom, the computer, or in front of the television, portions can all to easily multiply. Make a new rule that anyone eating in the house needs to stay in the kitchen.
Mini goals are ideal for children -- and adults, for that matter -- who want to lose weight. For instance, instead of forbidding sweets after school entirely, ask your child if she will eat fruit instead of a cookie just one day a week to start with. Small changes will add up in time and are much easier to adjust to (and stick to) than more drastic ones.
Be sure to ask your pediatrician about your child's weight before you significantly modify her diet. He can tell you if she truly is overweight and what her healthy weight is. If you need a little help, don't be afraid to ask. There may be a dietitian, nutritionist or counselor available to provide additional advice and plan meals. There are also specially-designed weight loss programs for kids, such as The Shapedown Program (shapedown.com). By Jennifer R. Scott At

Weight loss tips

2005-10-25T05:36:00.000-07:00

8 Tips To keep Weight Off Permanently!

Losing weight is the first part of the battle. The second part is keeping it off permanently.

Many people can knock weight off short term then put it right back on. This article will give you 8 tips to keep the weight off permanently.

Many peoples diets are to strict and they restrict food groups that can be eaten and this lack of choice causes them to give up.

Also, many diets simply don't make you feel healthy and people give up due to lack of energy, nausea etc

Keeping on track for long term weight loss

Lets say you have lost weight and are waning on a diet, here are 8 tips to help you keep the weight off longer term, which can be incorporated into ANY sensible diet.

Eat breakfast.

Breakfast really is the most important meal of the day.

Your body has been deprived of nourishment for up to 8 hours; at breakfast you re fuel your body giving you energy that sets you up for the day and curbs hunger pangs later on.

More than 80% of dieters who achieve long term weight loss eat breakfast, so this is very good advice.

Eat greens.

Fruits and vegetables are low in calories high in water and fiber, both of which make you feel full for longer.

Aim for five servings a day, this is not as difficult as it sounds, as there are plenty of foods to choose from.

If you are in a hurry, buy green foods supplement and dilute with fruit juice for a quick nourishing snack.

Eat naturally

It really is common sense which foods are good and bad for you.

If you eat as naturally as you can and avoid foods with lots of additives and processing you are on the right track for long term weight loss.

Don't be too hard on yourself

People who keep weight off have learned to treat themselves and not be too hard on themselves.

Eating a Pizza or burger every now and again, is not going to make you suddenly jump hugely in weight.

A treat such as this 2 or 3 times a week will not harm you at all, so long as you are sensible with the rest of your diet.

The reason many people give up dieting is simply it is to demanding in terms of what they can eat, but the reality is it does not have to be in the first place.

Proper long term weight loss and maintance is exactly that, a long term process.

The occasional treat is essential, so forget about all the foods you can never eat again, you can!

Have healthy convenience food

It is to easy with our hectic lifestyles to simply grab burgers, fast food, microwave meals when were in a hurry.

Make sure you have quick healthy foods in the cupboard instead.

For example, tinned fish such as salmon, sardines or Tuna are ideal.

Simply add over a baked potato with some vegetables and you have a quick meal in a matter of minutes.

Eat 5 times a day

Eat regular and often, five times a day to prevent insulin spikes and hunger cravings. This way you will always feel full and more energetic.

Eat protein and carbohydrate together

Always try and eat carbohydrate and protein together at every meal.

Protein stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit, eating protein has been shown to reduce your appetite.

Protein and carbohydrate work together so should be eaten together for long term health.

Drink water

Yes, you have heard it numerous times before:

Drink 2 liters of water per day to help with long term weight loss

Many of our hunger pangs are really thirst pangs so reach for the water first. Also water is essential in the fat buring process so make sure you get plenty each day.

Long term weight loss be realistic and sensible

The above is really common sense and allows you flexibility and choice in your eating habits.

To achieve long term weight loss incorporate the above in your diet and you will find it easier to stick with a diet as well as feeling healthy and more energetic.