aerobics

A Weight Loss Secret

2007-12-21T11:17:00.001-08:00

Some people have discovered a simple weight loss secret that can help keep you losing pounds even if you have a sweet tooth. Most diet plans allow sugar free desserts, and they can be a delicious way to keep you on track.

If you are a dieter who craves something sweet, these tasty treats might be your secret weapon to satisfy that sweet tooth and still stay on your weight loss program.

But if you think sugar free desserts are bland, boring or only for diabetics get ready to change your mind.

Sugar free desserts have come a long way in taste in the last few years. They are so good now you have to look at the packaging to believe you are actually eating a sugar free dessert. There's a multitude of different varieties, and many of them really do taste better than the sugar varieties.

Many followers of the Atkins Diet have discovered the secret of these incredible low-carb and sugar free taste treats. This allows them to stay on their diet plan without missing out on a delicious dessert.

In fact, for many dieters, having a dessert is the one thing that keeps them feeling more satisfied. If you feel satisfied you will stay on a diet plan longer and be more successful with weight loss.

But it's important to note that just because a dessert is sugar free doesn't mean it's calorie free. Even though these sugar free desserts are usually lower in calories, they still could sabotage a low calorie diet. Although many weight loss program allow them, check your diet plan to see what it says about these no sugar desserts before you eat them.

Another advantage of eating a sugar free dessert is it doesn't raise your blood sugar like desserts made with sugar. Keeping your blood sugar levels more level keeps your hunger down and is much better for your overall health. You are also less prone to diabetes which is at an all time high in America right now.

A lot people use sugar free desserts as part of their weight loss program. But many have switched to these no sugar taste treats, as a much healthier alternative.

So the next time you crave something sweet but still want to stay on your weight loss program, a sugar free dessert might be a perfect choice.

8 Proven Weight Loss Tips

2007-12-21T11:17:00.000-08:00

There are a lot of “crash” diets out there that promise that you’ll drop a considerable amount of weight in days or a week.

I have tried a few of these, and in my experience the weight always comes back on, just as quickly since the weight loss tips given are not something that will work with your body.

One thing you don’t want to do if you are actually serious about losing weight is to follow these fad diets and their ridiculous weight loss tips.

After their ineffectiveness has been proven time and again, people will start to wise up to that particular diet, and will head off in search of a new craze.

Lets be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking.

To lose weight permanently and effectively it will be a rather slow progress, all depending on your metabolic rate and how much you need to lose.

There are however some proven tried and true weight loss tips for aiding in the weight loss process, and I can make you familiar with them.

Weight Loss Tip 1
Don’t skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.

Weight Loss Tip 2
Don’t eat anything for at least an hour before going to bed.

Weight Loss Tip 3
Don’t snack while watching TV. It’s acceptable to eat a meal while watching television, but never is snacking at this time acceptable.

Weight Loss Tip 4
Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like; cookies and candy.

Weight Loss Tip 5
Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if not better when used properly.

Weight Loss Tip 6
Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good housekeeping's latest edition.

Weight Loss Tip 7
Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try cottage cheese or yogurt to improve the salads taste and peel off the pounds.

Weight Loss Tip 8
Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of exercise to slim legs.

Are Weight Loss Supplements Right For You?

2007-12-21T11:16:00.002-08:00

The debate about whether supplements for weight loss are healthy or not will go on and on for years to come. There are good and bad points to using weight loss supplements. One of the bad points is that once you stop taking them you gain everything back that you lost to begin with.

Most doctors will tell you that weight loss supplements are not necessary and that only a good controlled diet along with daily exercise is the only thing one needs to lose weight. This is true. however with today's working society with 2 parents working and trying to raise children at the same time who has time for exercise? Who has time to plan good nutritional meals?

I know first hand what this is all about. My wife is probably around 60 pounds over weight. Now before we go any further I would just like to say that I love her just as much now as I did when we first met. Her weight does not bother me. She is a beautiful person both inside and out. But I know inside she is hurting. And for the last several years she has struggled with her weight almost daily. And the biggest problem as I mentioned above is time. Time to prepare good quality nutritious meals both for her self and the children. Time to do sufficient exercise in order to burn off calories.Our schedule is chaotic to say the least. She works from 9:00 AM till 5:00 PM. I work from 3:30 PM till 12:00 AM . When I'm not with the kids she is with the kids. Only on weekends do the kids have both parents home at the same time.

Back to supplements.

First they will not work if you do not get the proper diet and at least exercise once per week. My wife has tried supplements and they did work for her. What supplements do is to help speed up your metabolism rate decreasing the need for daily exercise. They also supplement the nutrition needed that you may not be getting from your diet for proper weight loss. Weight loss supplements actually regulate your blood sugar level, this helps you overcome severe sugar and carbohydrate cravings that sabotage even the most strong-willed weight loss efforts.

So are weight loss nutrition supplements right for you? When my wife lost 40 pounds using supplements she felt great. She was happy and gained allot of self esteem back. Not to mention that she had allot more energy. If you have a hectic schedule and cannot find enough time in the day to prepare proper nutritional meals and get regular daily exercise then I suggest you give supplements a try.

My opinion is that if they help you to lose weight and make you feel good about yourself again then go for it. What do you have to lose except a few pounds. There are hundreds of products on the internet you can try. A couple of my wife's favorites can be found at the following web page. http://weight-loss-nutrition-supplements.com

You can also get good information on dieting and weight loss at this site along with a very handy calorie calculator.

6 Simple Steps To LifeLong Weight Loss

2007-12-21T11:16:00.001-08:00

If You are sick of losing the same weight over and over, and feeling like a failure because your last "diet" didn't work, try these tips to not only lose weight, but lose it for good. I have watched hundreds of clients over the years and almost without exception, those that lose their weight once and for all have these six basic habits as a part of their lives.

1. Keep a food diary

For at least five days and up to a week, keep a pen and paper handy and write down everything you eat, how much, where and when you ate it and who you ate with. try to write it down as you eat it. Most people find that when they try to remember everything at the end of the day, they leave something out. I have also had clients tell me that they didn't eat something because they knew they were going to have to write it down. Be completely honest with yourself. You don’t need to show anyone the results, but most will be very surprised by them. Particular environments and people can often trigger certain eating behaviors that are redily apparent when you use a food log. free fitness journal/food log.

2. Don’t eat too little

Very low calorie diets will, in the short term, help you lose weight but they’re extremely difficult to maintain. You’ll gradually become tired and irritable, lack the energy to exercise, and people won’t want to eat with you because the long list of ‘taboo’ foods renders restaurant menus, and even family meals at home, unsuitable for your overly strict diet. For a more detailed description of the effects of low calorie diets click here.

3. Neither feast nor fast - They weren't kidding when they said "breakfast is the most important meal of the day." Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals per day. This will keep your metabolism bustling and yuor blood sugar level even to help avoid binging.

4. Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The American Dietetic Association recommends at least 3 - 5 servings from the fruit and vegetable group per day. no time to prepare "home made meals? Try preparing in bulk on the week ends to make healthy choices readily available. Cut up a large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up veggies. I usually prepare a weeks worth of chicken or pork so i can quickly re heat it and add it to any recipe.

5. Hydrate your way to quicker weight loss

Drink water ahead of coffee, tea, or soft drinks. Including the ‘hidden’ water we consume in food, we need 64 oz. per day. More is recommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.

How much do we need to drink? In general you should be drinking enough water per day so that your urine is nearly clear.

6. Eat less, exercise more

The great thing about food diaries is they show you much where you can cut the number of "extra" (calories). Many people eat out of habit when they are not even hungry. you may also need to make dietary changes if you begin or increase the intensity of a fitness program.

I know, you are going to say, "I don't have time because ...(insert your favorite excuse here) Ask yourself this..."how much more energy will I have when I am not carrying around this extra _____ pounds? How many more things will I enjoy and feel god while doing when I am in a fit healthy body? Is it worth a few minutes a day to incorporate these simple habits into your day?

Avoid these five common weight loss mistakes

2007-12-21T11:16:00.000-08:00

Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the "1200 calorie diet" plans and the like.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don't work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

decrease your calorie intake to accommodate the calorie expenditure drop
increase your calorie output by exercising more
do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

Why does my calorie expenditure drop as I lose weight? The most important factors are:

You weight less. A smaller body burns less calories both at rest and while active
You may involuntarily burn fewer calories. Dieters often lack energy and move less
Calorie restriction suppresses the metabolic rate
You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.

Mistake #2: Overreporting the "extra" calorie expenditure of exercise

Most people count the calories they spend exercising as "extra" calories. There is a difference between calories burned while exercising and "extra" calories burned exercising. Here is an example: you burn 300 calories on the treadmill instead of your usual activity (watching TV at home); in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Let's say that watching TV, you would have burned 80 calories. In this specific case, you have expended 300 calories while exercising, and 220 "extra" calories.

Calorie counters mindlessly add the calories burned exercising as "extra" and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part of your usual activities that overlaps with the extra activities twice.

How to estimate the "extra" calories burned exercising?

In order to make the calculations more accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energy expenditure per time. In plain English, a MET = 3 means burning 3 times more calories than resting. A MET = 1 signifies how many calories you burn at rest (your Resting Metabolic Rate or Basal Metabolic Rate). Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting and walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning?

Let's use a real world example. Consider a female person with a Resting Metabolic Rate of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories per minute at rest, which signifies a MET = 1. Let's say our example woman just returned from an aerobics class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 (minutes) x 6 (MET) * 0.84 (calories per minute) = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising (MET = 1.5). In this example, the woman substituted chatting on the internet with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 (chatting) from 6 (exercising). Now let's calculate the extra calories: 30 (minutes) * (6 - 1.5) (MET value) * 0.84 = 113 calories.

Let's consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie per minute. Then the counter will find that exercising for 30 minutes will yield 30 (minutes) * 6 (MET) * 1 (calories per minute) = 180 calories. The calorie counter will add these 180 calories to your daily expenditure without considering that a part of these 180 calories is already accounted by your usual activities.

Do you now see the difference between 113 calories and 180 calories? If that woman spends 5 hours a week in that aerobics class, the standard calorie counters will overreport her calorie output by: (180-113) * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the time for trial and error calorie estimations?

Remember these two rules:

Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories! Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) then the additional MET would be 8 - 6 = 2.

How to find the MET values of activities based on standard tables?

In order to make the above calculations, you need to know the MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find the MET you just need to divide the calories by the duration.

Example: "Bicycling, stationary, general", "20 minutes", "140 calories"
MET of "Bicycling, stationary, general" = 140 / 20 = 7

I know these calculations are somewhat tedious and in many cases the standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.

Mistake #3: Training with light weights and lots of reps

I have seen countless number of ladies come to the gym, get the lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in the gym, only about half of the calories burned are "additional".

Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not going to burn many extra calories.

Remember the rule: the less intensive the activity (smaller MET), the greater the calorie expenditure overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.

Mistake #4: Using "average person" calorie estimations

You can find all kinds of tables showing the calorie cost of different physical activities on the internet. These tables don't show your calorie expenditure. They actually tell you the calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Combine this with the common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.

Mistake #5: Going on very low calorie diets (VLCD)

Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of the calorie restriction factor; other factors such as the level of leanness may further depress the calorie expenditure.

A big percentage of the quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.

Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.

Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.

If you want to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days. Get your trial copy at Fitness Assistant - nutrition and weight loss software

Hristo Hristov is the owner of X3MSoftware, a company specializing in developing training and nutrition software. Hristo has a degree in Computer Science and passion for powerlifting. In his spare time, Hristo gives training and nutrition consultations.

Daily Motivation for Successful Weight Loss

2007-12-21T09:36:00.000-08:00

Why do you want to lose weight? Is it to have less fat on your body? Or is it because of the well being you think you will feel without your extra pounds? Do you think that you will acquire more vitality, be more seducing, which will boost your confidence and self-esteem? Almost everything that we do aim to modify the way we feel. We really determine our future the moment we take a firm decision. For me, everything changed the day that I've decided that I was engaging myself to become and obtain what I would like in life. Think about it. There is a difference between being interested in something and engage yourself towards it. Often, people say: "Oh! I would like to lose some weight." But these kinds of declarations are not an engagement. We are simply enouncing one of our preferences such as: "It interests me, as long as I don't have to lift a finger." This is not power. Unfortunately, people don't take action, because they are to occupied to invent themselves some excuses. If they didn't reach their goal or if they don't live their dream life, they put forward the way they were raise, the absence of choice when they were young, the lack of instruction or the fact that they are to old. All these excuses are insignificant. They are not only restrictive, but also destructive. If you don't fix yourself some basic rules that you are ready to accept in your life, you'll see that it is very easy to slip into unhealthy behavior or attitude. If you take the firm decision to lose weight, you can do it. Your life will change the moment you take a firm decision. Will you finally decide today that you are more than what you've shown so far? Is it today that you will decide once and for all to harmonize your life saying: "This is who I am. Here is my life and here is what I do. Nothing will prevent me to accomplish my destiny. I won't accept that we deny what I am." To take a real decision, is to engage yourself to obtain a precise result and to refuse any other possibility. Understand that what is most difficult, when we want to accomplish something, is to take a firm engagement, a real decision. The tough part with exercise is getting out there and doing it. Exercise has to become one of your priorities. You have to make time for it. You have to find a passion. If you don't like what you're doing, you won't do it. Set a goal. Try to improve your times or lift more weight. Put on more muscle through resistance training. The muscle burns more calories around the clock. Eventually, the workouts that once invigorated you now leave you feeling blah! You have to reinvent yourself and change the way you do things. These tips will help you stay motivated. Train for an event, or pretend you are Split your routine up so that you work your upper body and lower body on different days. Hit the hills, you'll burn almost 25% more calories. Try a different exercise for every muscle group. Hire a personal trainer. Change the number of sets you are doing, every 2 to 4 weeks, increasing the weight as you decrease the repetitions. Use a heart rate monitor and gauge you progress. Add intervals to your cardio. Alternate 2 minutes of high intensity exercise with 1 minute of lower intensity. Use heavier weights. You need to get to the point where you can absolutely not do another repetition. Try a new routine. Have someone help you in the gym. Join a team. Count to 10 when you lift the weight, and to 5 when you lower it again. It can increase your strength by almost 50%. Try Yoga or Pilates. These disciplines force you to move your body in a different way, which also build stronger abdominals and back muscle. Exercise should be a part of your life, like eating, drinking and breathing. You should aim to make your daily exercise routine a normal daily occurrence. 5 ways to fight plateaus Vary your weights Change the order of your exercises Vary the angles of your lunges Add cardio to your weight workouts Instead of a circuit, do a series of supersets. Perform each move back-to-back with a move that emphasizes the same muscles.

Arizona doctor tells the all the truth about weight loss

2007-12-21T09:35:00.001-08:00

Please feel free to publish this article in your
Newsletter or on your Website (with Resource Box
included).

Arizona Doctor Discovers Triathlons as the Ultimate Weight Loss Program - Loses Sixty Pounds.

I never intended to get fat! I am not exactly sure how it happened, but there I was a 6’2” thirty-four year old pushing close to 270 pounds. My cholesterol was high, my triclecrides were high, and my blood pressure was high. I was on a direct course for developing diabetes, increased risk of heart disease, increased risk of cancer, and a ton of other diseases related to obesity.

It gets worse. I am a doctor, a sports chiropractor to be exact and my office is located inside a health club. Unfortunately, like many other doctors and other health professional out there, I was not practicing what I was preaching.

Living in sunny Arizona, land of the endless summer, sooner or later you have to go to the lake, the water park, or you are invited to a cookout and pool party. That is when all my excuses caught up to me. Despite knowing the health risks associated with being overweight, it was the feeling of low self-esteem and embarrassment that finally drove me to action.

So there I was, a doctor, ready to get the weight off. I hate to admit it; I tried some of those quick fix gimmick supplements. I tried a bunch of the fad diets. I bought a bunch of books from all the “weight loss experts”. Sure I would lose a little weight, but I could never stick with the diet for any length of time. When I went off the diet I would gain the weight right back. Then tried working my butt off in the gym, running almost every day. That got real boring, and I found that running everyday is not the best thing to do when you weigh close to 270 pounds.

There I was again, still no direction, no focus, no drive, nothing to guide me. Frustrated about not getting any results and what to do, I thought I was just going to have to accept that I was overweight and deal with it. I gave it a real effort and it did not work.

During all of this, the chiropractor that I bought my office from mentioned that he was beginning a weight loss program at his office, which was based on his experience with triathlon training. That got my attention. I really wanted to give the program a try, but I lived too far from his office to come in on a regular basis. So I began researching the sport on the Internet.

The more I read about triathlons and triathlon training, the more sense it made to me as a way to help me lose weight. If you are going to do an event that involves swimming, cycling, and running you obviously are going to have to train that way. The idea about jumping into the pool for an exercise swim was not something I was looking forward to, and the last thing I wanted to do was to put on a swimsuit and workout. Then I remembered how painful my knees were from running around, and swimming would be easier on my joints.

I also began reading about using heart rate monitors and the affects of exercising at different heart rates. Many of the authors of the books on heart zone training were triathletes themselves, and they gave numerous examples on how using heart zone training you can track your progress and maximize your exercise program.

The more I searched the triathlon Internet sites, the more I became interested in the sport. The people who competed in triathlons looked really fit, it was inspiring. That is when I decided to take my commitment to losing weight to the next level. Weighing close to 270 pounds, I signed up for my first triathlon. Five months away, I was going to do a sprint race, which was a 500m swim, a 15-mile bike, then and a 3-mile run. This was a much shorter distance than many triathlon races, however at the time I could not do even one of the events let alone all of them back-to-back.

Using a combination of what I learned about heart zone training and from the triathlon Internet sites, I started my program. I my alternated exercise sessions between swimming, cycling, and running. I also did about an hour of weight training a week. This really added a variety to the exercise program, and it never got boring. One day I would just bike, then next maybe run 10 minutes, do a weight session, then bike for 25 minutes. Then the next day I would just swim. The next day I would swim then follow it up with a run. My knees were holding up very well with little, if any pain. At the same time I started eating better, no real diet, just common sense stuff, avoiding the sugars and white breads.

The use of the heart rate monitor became a very useful tool. It kept me from working too hard or too easy. The monitor I was using, the Polar 610, also came with software. I was able to download all of my exercise sessions into a computer. Then I was able to objectively document my exercise sessions. The software was able to track my calories burned during exercise, my average heart rate, hours spent exercising per week, and much more. After every exercise session actually looked forward to downloading my session to see how I did.

It also allowed me to exercise at different heart rates. One day I would run at 70% of my maximum heart rate for 10 minutes, then bike at 80% of my maximum heart rate for 10 minutes, then go back to running at 70% for another 10 minutes. The next day I would just bike for 40 min. But I would again exercise at different heart rates, 10 min at 70%, and 5 minutes at 80%, and 10 minutes at 75 %, and 5 minutes at 80%, and then 10 minutes at 70%. This was a fun way to exercise and I actually began to look forward to exercising, the whole process was less boring.

I kept up with this type of training for five months. On the day of my first triathlon, I was forty pounds lighter.

Some how, some way, I did it. I finished my first triathlon, and as crazy as it sounds I really enjoyed myself. I was feeling good about my accomplishment, but I still had some serious weight to lose. So I found another triathlon race six months later, signed up for it and continued training. The weight just kept coming off and coming off.

At the time of my second race, eleven months after learning about triathlons, I had lost sixty pounds.

It seemed like every week one of my patients, whom I had not seen for months, would come in for a treatment. The reactions were always the same, doc what the heck happened to you, you look like a totally different person!

I felt like a different person too, I was running without knee pain, I was happier at work, my relationship with my family was better, I was no longer embarrassed to go to a pool party or the water park, in fact I looked forward to them.

My patients and the members of the health club where my office was located were constantly asking me about my weight loss. I remember one of the gym members walking up to my desk and looking at my before and after pictures. He pointed to my fat picture and said, “That is me” then he pointed to my fit picture and said, “That is the way I want to look”. Wow, what a great feeling, I could not believe it.

As I am sitting here writing this article, it has been a year since my first triathlon. Just a few weeks ago, I raced in my third race and I actually managed to finish second in my age group.

As a result of getting into triathlons, not only do I have a new body, I have a new life.

The # 1 Factor in Weight Loss and Fitness

2007-12-21T09:35:00.000-08:00

Here is the #1 Factor in Determining Weight Loss and Fitness Success
The #1 Factor in Weight Loss and Fitness by Shawn LeBrun Certified Personal Trainer

Just the other day, someone asked me what I thought was the #1 "Most Important Factor" in determining how fit you became.

They wanted to know if it was Cardio, Weight Training, or Proper Nutrition.

I think my answer may have puzzled him a bit because I said it was none of those.

After I thought about the question for a few minutes, I told him that there was a more important factor that preceded any of those he mentioned.

I told him it was your attitude that determined your fitness levels and what type of conditioning you'll achieve.

You see, proper nutrition, cardio exercise, and weight training are all important factors, but it is your attitude that determines how hard you focus on each of those three areas.

Generally speaking, your attitude is simply how you view things in life, how you see something to be.

More specifically, you either have a positive view, or slant on things, or a negative view.

This attitude shines through in all that you do, including fitness and working out.

If you generally have a good, positive attitude towards fitness, then you are going to approach working out with more intensity and more meaning.

You realize that in order to achieve and maintain a certain level of conditioning, you have to "pay the price" and put in some hard work.

But working out does not seem to be a "chore" with a positive attitude.

You look forward to it and feel positive knowing that the steps you take in and out of the gym are going to bring you closer to the body that you want.

On the other hand, if you approach fitness and working out with more of a "negative attitude" you are either going to:

1. Do nothing at all as far as working out and eating healthy because it all seems like so much hard work to get in great shape.

Since working out seems like a chore, you find it much easier just to sit back and complain about your current situation, doing nothing to fix it.

With a negative view, you label "working out" as too much hard work and do not take the necessary steps to get the body you want. That’s why it’s important to view working out in a positive light and not a negative one.

Focus more on what you want rather than what you don’t want.

Or, with a negative attitude:

2. You are going to do the bare minimum when it comes to working out and watching what you eat.

With a negative mindset, you’re maybe going to go to the gym once in a while, but once there, not give it your 100% all.

When it comes time to maintain a healthy eating regimen, you are not going to be quite as strict as you should be and you are going to give in to "instant pleasure" when the long term rewards seem so distant and far away.

So be more aware of your mindset and attitude when it comes to working out and getting fit.

Like Zig Ziglar says, "Do a check-up from the neck up."

If you approach your fitness with a positive attitude, you ARE going to take the necessary steps to get in shape, even when it would be so much easier to stay in and watch TV.

You realize that persistence will pay off and that all of these workouts and times skipping the pizza WILL get you where you want to be.

Conversely, approach your workouts and nutrition with a negative mindset and you are setting yourself up for failure.

If you view working out and healthy eating with a negative viewpoint, you are not going to give your best when doing them.

As I'm sure you’re aware, you only get in return what you give, harvest what you plant.

Be more positive in all areas of your fitness approach and you will get the body you want much, much faster.

Are Your Kids Sabotaging Your Weight Loss?

2007-12-21T09:08:00.001-08:00

If you are a mom at home on a diet, you will probably related to a frequent situation I encounter as a weight loss consultant. Many of my clients with children are able to keep to a healthy eating plan through most circumstances except two. It all starts to go astray when the kids come home from school, or when they are preparing school lunches.

It's no surprise really. Kids love snacks we buy from the supermarket, and parents love them because they are quick and easy to throw into the lunchbox or for kids to grab from the shelves in the pantry. Small bags of chips, tasty bite size crackers, sodas and the like. No problem. Except when it comes to mom's weight loss program. Mom loves them too!

These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse!

To stop your kids from sabotaging your weight loss efforts, here are 20 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles (just a little).

1. Chop up ½ tinned pear or other fruit in natural juice and set in 200mls of low calorie jelly. Make up into individual disposable plastic containers with lids.

2. Cut up crisp vegetable sticks with dipping sauce - ranch, peanut (satay), sweet chili or tomato.

3. Cut celery sticks 6-8 cm, fill with cottage cheese and top with sultanas or chopped nuts.

4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.

5. Roll up thin slices of carrot and celery with grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.

6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.

7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required.

8. Mini quiches….make a batch of crust-less quiche and cook in muffin tray. Each 'muffin' will be a wonderful healthy snack for kids.

9. Chilled fruit surprise - slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.

10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.

11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.

12. Leaf wrappers: wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in foil and place in lunchbox. Contents will be kept moist.

13. Yoghurt tub.

14. Baby Bell Cheese and low fat cracker.

15. Creamy dates: slice dates lengthways, remove stone. Fill with Philadelphia cream cheese (low fat).

16. Quick sausage rolls: wrap a skinned (good quality) sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15-20 minutes. Rolls can be frozen.

17. Same as above but use fresh chicken breast strips and cut to 2" - use tomato or favorite dipping sauce

18. After school hot snack attack: Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread.

19. Fruity kebabs: place bite size pieces of fruit in season on kebab skewers.

20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesn't go soggy.

Remember fresh is best both for yourself and your children. By substituting these ideas for some of the prepackaged snack food and cookies your kids eat you will be doing both them and yourself a favor.

Weight Gain During Pregnancy, And Weight Loss After Pregnanc

2007-12-21T09:08:00.000-08:00

Are women doomed to become fat after childbirth?

What is normal weight gain during pregnancy, and what’s the link between pregnancy and metabolism? Will losing weight after pregnancy be easy, or will you gain weight? What to do while pregnant...

Weight Gain During Pregnancy and After Pregnancy

How much weight gain is normal during pregnancy, and will you continue to have weight gain after pregnancy?

How will the link between pregnancy and metabolism affect how you’ll be losing weight after pregnancy?

Understand what causes excessive weight gain during pregnancy, and...

You won’t have any problems with excessive weight gain while you’ve been pregnant.

Will you get fat by having children?

Whether you’ll have weight gain during and after pregnancy is a choice, because it’s totally within your control once you understand what’s really going on, however...

Most women do have weight problems because of bearing children, and the reason is simply malnutrition. Strange but True!

The first thing you have to understand about pregnancy, is that the baby comes first. That’s a “Survival Issue”. Once you get pregnant, everything is geared for the survival and health of the baby.

If it wasn’t that way, we would not have survived as a Species!

What does the Baby Need?

In order to grow properly and be born healthy the baby is going to need lots of Nutrients, Vitamins, Minerals, Enzymes, etc...

If you provide these nutrients in order to grow a Healthy Baby, no problems, but if you don’t...

The baby will take what it needs from the mother’s body, and if that happens, you’re going to have “Two Problems”:

1. You’re going to be hungry all the time if you don’t provide the baby with what Nutrients it needs, so you’re going to overeat and have much more weight gain during pregnancy than you need to.
2. The baby is going to extract whatever Nutrients it can from your body, which is going to do a real number on your metabolism.

Now you have Two Problems!

First of all, you’re going to have excessive weight gain during pregnancy, which means that instead of gaining the normal 25 to 30 Lbs, you could gain up to 50 Lbs or more, and...

The extra weight, is weight which will be very hard to get rid of after pregnancy, because...

Secondly, your body has been drained of stored nutrients, which means that now, you probably have a slow metabolism, so instead of easily losing the weight after pregnancy...

You’ll probably continue to have weight gain after pregnancy also.

Heaven forbid if you get pregnant again.

The answer is very simple!

Just eat only healthy food so that you provide all the nutrients which your baby needs and you’ll have no problems.

You need to have good variety in your diet, and just get the healthiest food that you can buy. That’s a Win-Win situation, for both you and your baby, otherwise you both suffer, because...

Your baby could be unhealthy, and you could get fat for the rest of your life, or at least have a real hard time getting rid of the excess fat.

What’s Normal Weight Gain During Pregnancy?

In a normal pregnancy, you should have a weight gain during pregnancy of about 25 to 30 Lbs or a little more depending on the situation.

Lets say that you give birth to a baby that’s about 7 to 8 Lbs. Increased blood volume can be another 3 to 4 Lbs, and increased fluid volume can be another 2 to 3 Lbs.

Then the Amniotic fluid and a larger uterus can add an extra couple of Lbs each, plus larger breasts can weigh an extra 1 to 3 Lbs and the Placenta can weigh 1 to 2 Lbs.

On top of that, your body could store away anywhere from 6 to 8 Lbs of fat. (That’s a survival feature in case of famine).

Add it all up and you could have a weight gain during pregnancy of anywhere from 24 to 32 Lbs, but that’s nothing to fear, because very little of that is fat, and...

If you nourish both you and the baby during pregnancy, then your metabolism will remain normal, and you’ll have no problems with weight loss after pregnancy.

What’s Healthy Eating During Pregnancy?

This subject could cover many Volumes all by itself, but to keep it simple...

Eating healthy during pregnancy is no different than when you’re not pregnant, lots of fresh fruits and vegetables (organic if possible), and stay off the “Junk Foods”.

It’s not Rocket Science!

Go easy on the meats, and especially stay away from the cultured meats because most of them contain lots of Sulfites and Nitrites as preservatives and these are very unhealthy for adults let alone your baby.

Read the ingredients in all processed foods for these preservatives also, because they are very pervasive.

Take Top Quality Supplements

Since most of the foods available in the supermarkets today, are very deficient in nutrients, it’s important to take top quality supplements which your body can absorb.

However...

Only about 3 to 5% of most Vitamin and Mineral Supplements available on the market today are absorbed by the body and are a total waste of money.

The same Super Supplements which we recommend to our weight loss students are great for when you’re pregnant, because these are not weight loss products, but general Supplements, which...

Help people to become more nutritionally satisfied. If you’re more nutritionally satisfied, you’ll eat less automatically, and that’s why people lose weight while becoming healthier.

By giving better nutrition to you and your baby, you won’t have nearly as many cravings, and you’ll eat a lot less junk. This way, not only is it better for your baby, but you won’t have so much excess weight gain during pregnancy.

Don’t Diet Whatsoever

We don’t recommend dieting whatsoever, even for weight loss, but it’s especially important that you don’t go on a diet to try and prevent weight gain during pregnancy, because...

Your baby needs all the nutrients it can get in order to develop a healthy body.

Even if you’re overweight, when you’re pregnant is not the time to try to lose weight. Losing weight after pregnancy is the best.

Eating healthy and taking top quality supplements during pregnancy will help to keep your metabolism normal so that you won’t have abnormal weight gain while pregnant.

Register for the Slim America Project!

Even if weight loss is not an issue for you right now, do register for the Slim America Project, because you’ll learn how to eat healthier, what supplements to take, and just as important...

How to have your baby, without excess weight gain during pregnancy. That way, you won’t have a problem with weight loss after pregnancy.

Your baby deserves the very best that you can give it, and you are the only one that is in total control of its Future Life

Fibre And Weight Loss: How Closely Are They Connected?

2007-12-21T09:07:00.000-08:00

The incidences of deseases like obesity, diabetes, colon deseases etc.are minimal in countries where the population has a regular dose of fiber in their diet.

Fiber is very important link in the weight loss puzzle. Fiber cannot be digested by the human digestive system and it passes out from the colons taking all the waste material with it.

Fiber provides bulk and softens the stools therby helping in regular bowel movements and avoiding constipation. In the intestine, fiber produces a gel which binds the bile acids and this leads the lever to convert cholesterol into bile thereby reducing cholesterol levels.

Fiber makes people feel less hungry on account of its bulk and reduces appetite resulting in weightloss. It also helps the body in controlling blood sugar.

Ayurveda Medical Science recommends consumption of fibre rich vegetables in large quantities to get rid of all the toxins from your body.Removal of toxins automatically ensures removal of excess fat from your body.

There are two types of fibers found in foods:

Insoluble fiber :

Insoluble fiber doesn't dissolve in water. This fiber increases the bulk of the food and helps in the fast passage of waste materials from the colons avoiding build up of toxins and therby deseases like colon cancer.

Soluble fiber :

This type of fiber forms a gel in the intestine and helps in reducing the cholesterol.

Your body needs a regular dosage of 30-40gms of fiber to keep in good health and lose those excess pounds.

Consuming the following foods will keep you in great shape and health:

High fiber foods:

Oat bran, Corn Bran, rice bran, wheat bran.

Medium fiber foods :

Whole grains, whole wheat pasta, whole wheat flour, oatmeal-rolled oats, steel cut oats, wheat-oat flour, corn meal, brown rice.

Low fiber foods to be avoided:

Refined foods like white flour(bleached or unbleached), pasta, cream of wheat, oat flour, corn starch, white rice.

One important aspect of fiber and weight loss is drinking lots of water.

Water makes the fiber swell and work better.

However, increase your consumption of fiber very gradually to avoid digestive discomfort.

Are Weight Loss Supplements Worth It?

2007-12-20T22:53:00.000-08:00

What do you think of the hundreds of weight loss supplements out there on the shelves today? Are they worth the money? Will they actually help you lose weight? How do you know which ones are going to work for you? Is there any proof that these products work?

I've taken some time and researched some of the most popular product to try to find the answers for you. The truth is, most products won't help you lose anything but money. There are a few, however, with some research behind them that prove that they actually work.

What are these supplements that work? It seems that only four products hold the best promise for those of us who want to slim down. They are Conjugated Linoleic Acid (CLA), Hydroxycitic Acid (HCA), phaseolomine, and possibly 5-HTP.

1. Conjugated Linoleic Acid, CLA, has a number of research studies behind it. It is a fatty acid that has been found to reduce cancer risks, body fat and to increase lean muscle tissue. The Journal of Nutrition reported a Scandanavian Research team found CLA to increase the lean body mass of humans and also to decrease the fat mass. Subjects also had lower blodd fat and cholestrol after taking CLA. CLA does occur naturally in meat and dairy products, but the levels are pretty low. Also, if you're following a healthy low-fat diet, you tend to not get as much meat and dairy, so supplementation may be the answer for getting a healthy dose of CLA.

2. Hydroxycitic Acid, HCA, is derived from a fruit, Garcinia cambogia or Malabar tamarind. It seems to work by inhibiting an enzyme that converts carbohydrates to fat. It also seems to suppress the appetite. Studies on humans have had mixed results with one study showing significant weight loss in participants. Another study using a high fiber diet, showed HCA had no effect on weight loss. Critics think the high fiber diet prevented absorbtion of the HCA. So, if you're on a high fiber diet, HCA may not be for you.

3.Phaseolomine is derived from the white kidney bean. It works by reducing your body's absorbtion of starchy carbohydrates. Since you absorb fewer calories, you lose weight. Seems like this supplement would be great to take if you knew you were going to indulge. Research has also shown that you burn more fat while taking phaseolomine. Subjects in one study lost 10% of their body fat in 30 days. Phaseolomine is typically found in carb blocker products.

4.5HTP works by increasing the level of Serotonin in the brain resulting in more stable emotions, better sleep and weight loss. I take 5HTP myself and have found it to be an excellent appetite suppresant as well as a mild mood booster. In one study where women were given either a placebo or 5HTP and a 1200 calorie diet, those who took the placebo lost 2.28 pounds and those who took 5HTP lost 10.34 pounds. This was accomplished in 6 weeks. Are there other supplements that work? There may be others that will stand the test of time and research, but for now these are the best non-prescription supplements I've found to enhance your weight loss efforts. Good luck losing the weight you want to lose!

Change Your Life With a Commitment to Weight Loss

2007-12-20T22:52:00.001-08:00

Anyone who has ever had to lose weight can attest to the enormous commitment the endeavor demands. Dropping pounds requires you to substantially alter your life style. Eating habits must be changed, physical activity must be incorporated and a general healthier approach to living must be embraced. For many individuals, the promise of a thinner self is the inspiration to maintain a weight loss regimen. Losing weight can have not only a significant effect on your health, but also on your self-esteem.

Feeling good about your physical appearance benefits your self-esteem in many ways. For many people, not being proud of their body prevents them from attaining what they want in life. It is exciting to think of the many areas in your life that can potentially change when you lose the weight.

Changing Your Attitude about Weight Loss

Losing weight can give you the confidence you need to win the position at work that you have always wanted. When you are not positive about your appearance, it shows, and often your career is negatively affected. Knowing that you look and feel good results in a positive attitude and people will respond accordingly. It is not only your attitude that will change, but also the way you interact with people. Weight loss can help you be more assertive, direct and convincing- factors that can get you ahead in your career!

Visualizing a Thinner You

Undoubtedly, weight loss has the power to change your professional life, but it also has the ability to change your romantic life. Whether you are attached or single, a new thinner you will have more confidence in the field of love. Perhaps you will surprise your husband by wearing that sexy dress you had always thought of wearing but never had the courage to do so. Or, maybe you will finally ask that gorgeous librarian out on a romantic date. Losing weight not only sheds extra pounds from your body, but it also does away with feelings of fear and intimidation. Once you conquer weight loss, you will feel as if anything is possible, and it is!

When you start to feel as if you will never lose the weight and dieting is just too hard, think of the new thinner you that is just around the corner. Imagine the added energy you will have, the increased confidence and the overall feeling of well being. Weight loss is hard work, but the end result is well worth it!

Treadmill Weight Loss - 5 Ways A Treadmill Helps You Lose

2007-12-20T22:52:00.000-08:00

So why are treadmills still the #1 home exercise machines with shoppers? And why are they the most popular equipment at the gym? Because they get results!

Here are the top 5 ways your home treadmill can help you lose weight and get the body of your dreams:

#1: A Treadmill Helps You Burn MORE Calories by Battling Exercise Boredom

We all know that in order to lose weight, get firm and fight gravity's pull, exercise is a must. But what do you do if you don't LIKE working out?

What if you get bored or don't like logging hours in the gym with all those muscle boys or short-shorts women?

One viable option is the home treadmill, because of all the things it allows you to do to FORGET that you are exercising in the first place!

You can set it up in front of the television and watch your favorite episode of ER or Oprah. An hour will fly by and you won't even notice that you've been walking (or running)!

Many treadmills also come with a magazine or book rack. What about walking uphill (a MEGA calorie burner) while reading your favorite mazagine or novel?

How easy is that?

And the more you enjoy your workout (or the more you can forget that you're exercising) , the more time you'll spend burning calories on your treadmill.

#2: The Treadmill is Unmatched For Workout Versatility.

Most funky fly-by-night exercise gadgets only allow you to do one thing. One repetitive motion that your body quickly adapts to (and that means less calories burned.)

A treadmill - on the other hand - gives you a lot of workout versatility so your body continues to be challenged to burn calories.

If you're just starting an exercise program you can start with a slow walk and then speed it up as your body gets into better shape. If you're training for a marathon, you can run at a steady pace and even build in sprints.

You can power walk or do a slow steady jog. Many treadmills will let you walk uphill. Some even come with handweights so you can build in upper body exercise as well.

There are countless ways you can vary your workout with a treadmill so that you continue to challenge your body and burn calories.

#3: A Treadmill Helps You Burn MORE Calories by Increasing Your Exercise Frequency

A 3 year study conducted by the University of Stanford's Graduate School of Business has found that consumers are overpaying for gym services.

The study concludes that most people overestimate how often they will use their gym membership and that most don't visit the gym often enough to justify their membership costs.

Perhaps the reason may be that many people just don't have the time to go. But here's where a home treadmill can help you actually increase your workout time and frequency.

Experts tell us that two 15-minute workouts can give us the same exercise benefits as one 30-minute workout.

A treadmill allows you to split your workouts up into mini-workouts and still burn just as many calories!

Maybe you want to go for a 15 minute wake-up walk in the morning. Maybe it's a 20-minute light jog at lunch. What about a 10-minute power walk just before dinner to curb your appetite or fight night-time boredom?

Whether it's 5 minutes, 10 minutes, 15 or 20, it all adds up in weight loss. With a treadmill, YOU'RE in charge of your workout time.

#4: A Home Treadmill Gives You the Benefit of All-Year-Round ANY Time Exercise

Ok, here it is - one of the MOST IMPORTANT benefits of having a home treadmill:

CONVENIENCE, CONVENIENCE, CONVENIENCE

If you live in northern climates you know that walking or jogging in the snow and ice is NOT fun. What about when it's raining? Scratch exercise off the list.

A home treadmill can be one of the best exercise comforts around because you can use it regardless of the weather or time of day.

AND you can also exercise in any type of clothing that you want (no worrying about wearing that ratty t-shirt to the gym!).

#5: By Using the Large Muscles in Your Legs, A Treadmill Helps You Burn MAJOR FAT Calories

A recent Woman's World article made the startling claim that, contrary to popular belief, gentle walking is one of the BEST ways to burn fat.

Why?

It seems that gentle walking allows your body to go STRAIGHT to the fat stores for energy instead of first depleting your sugar (glycogen) stores (used by your body for quick energy).

Not only that, there's been countless studies including one by the American Medical Association, that rank a treadmill as the #1 cardiovascular machine for losing weight and burning calories.

Working the larger muscles in your legs burns maximum calories which means more weight lost. You can even increase your calories-burned by walking uphill which uses even more muscles.

Given all their benefits it's no wonder that treadmill sales have continued to skyrocket over the past five years with more and more people starting their own fitness and weight loss programs at home.

So if you want to lose weight and get into great shape, a treadmill can be an excellent investment to help you to achieve your goals. No matter what you decide be sure to have fun and make your health a priority!

Calcium for Weight Loss

2007-12-20T22:27:00.001-08:00

Psst, got milk? Calcium may be the newest weight-loss
secret. A new study provides more evidence that
calcium can fight body fat and help keep your weight
under control.

Researchers found that adolescent girls who consumed more
calcium weighed less and had less body fat than girls
who consumed the same amount of calories from other
sources. Previous studies have shown that a higher
calcium intake can block body fat production in adults and
preschool children, but this is one of the first studies
to show that it might have the same effect in
body-conscious preteen and teenage girls.

The study

----------------

The study, presented this week at the Experimental Biology
2003 meeting in San Diego, involved an ethnically mixed
group of 321 girls aged nine to 14.

Each of the girls recorded everything she ate and drank,
along with any calcium or vitamin supplements, for three
days. Researchers also measured the girls' physical
activity, weight, and amount of body fat just above the
hipbone -- a measure of abdominal fat.

Not surprisingly, they found that the girls who consumed
more total calories and exercised less weighed more and
had more body fat. But when researchers compared girls
with similar calorie intake, physical activity level,
and size, they found that the girls who consumed more
calcium on average weighed less.

Researchers say most of the calcium in the girls' diet came
from dairy sources, and it didn't take much to make a
difference in their body fat and weight. The study found
an increase of one serving of dairy, such as a cup of
milk or thumb-sized piece of cheese containing about 300 mg
of calcium, was associated with about half an inch less
abdominal fat and nearly 2 pounds in lower weight.

But researcher Rachel Novotny, PhD, RD, says the findings
shouldn't be interpreted as an excuse to add more cheese
and other calcium-rich dairy products to your diet in
the hopes of stimulating weight loss.

"It doesn't mean that just eating more dairy can help you
lose weight," says Novotny, professor and chair of the
department of human nutrition, food and animal sciences
at the University of Hawaii at Manoa.

Calories are still the bottom line

-------------------------------

His findings, published in this week's Journal of the
"Calories are still the bottom line," Novotny tells WebMD.
"Does the composition of calories matter? Yes, having
more of them come from calcium-rich foods is associated
with lower weight and lower body fat."

In light of the current obesity epidemic, Novotny says these
findings might provide a new way to help set up children for
a healthy body weight later in life. Although reducing
overall calorie intake and increasing physical activity
are the most effective means to promote weight loss
and reduce body fat in people of any age, she says a
relatively small change in calcium intake might also
lower body fat.

"What perhaps is important about this is that they are in a
period of rapid growth, and because of that growth there is
an opportunity to modify their body composition," says
Novotny. "It sets the stage for future body composition."

High body fat and obesity is associated with many health
risks such as high blood pressure, heart disease, cancer,
and diabetes.

Calcium's fat-fighting power is not fully understood

-----------------------------------------------

The exact mechanism behind calcium's fat-fighting power is
not fully understood, but previous research in animals
suggests that high levels of calcium in the bloodstream
slow down fat production and help shift the body's focus
from accumulating fat to breaking it down.

Registered dietitian Althea Zanecosky says the old adage,
"like mother, like daughter" usually doesn't apply to
weight control methods, but this study shows that it can.

"As a dietitian, I'm really thrilled because here's a food
we're trying to get them to eat for other reasons, and now
here's this added bonus," says Zanecosky, who is also
spokeswoman for the American Dietetic Association.

"Preventing bone disease coming years down road might not be
an incentive for girls," Zanecosky tells WebMD. "But for
those concerned about their weight, this is one more reason
for them to drink their milk because it may also have this
beneficial effect on their weight."

Sneak extra doses of calcium-rich foods into your children's
diet

-----------------------------------------------

Zanecosky says it's not hard for parents to sneak extra
doses of calcium-rich foods into their children's diet. As
a mother of two adolescent daughters herself, she finds
the following "tricks" especially effective in her own
children:

Grab a decaffeinated cappuccino with your teenager as an
after-school snack.

Send yogurt along with their lunch, as a snack, or have it
for breakfast (no-fat or low-fat versions of many yogurts
are also available for weight-conscious kids).

Whip up fruit smoothies with skim milk or yogurt.

Sprinkle reduced-fat grated cheeses on salads.

Incorporate low-fat shredded cheese blends into dinner
entrees, such as Mexican cheeses on fajitas and tacos,
Italian cheeses on pasta, etc.

If your child doesn't like plain milk, offer flavored milks
such as chocolate or strawberry.

"This is one potentially trendy diet that's healthy. You can
control fat and get strong bones at same time. I don't know
of any other diets can make that claim," says Zanecosky.
"You can't lose anything but pounds."

Source: WebMD

Seven Keys to Permanent Weight Loss Success (Part 1 of 4)

2007-12-20T22:27:00.000-08:00

Terrorists are aptly named because their tactics are designed to strike fear into the hearts of the people. This fear is often irrational. Many people bide their time suffering anxiety over the next unlikely attack while falling prey to a monster that kills more people every week than those murdered on September 11th. This killer has no hidden agenda and destroys without prejudice. Those who are unfortunate enough to meet this nemesis often suffer prolonged pain before eventually succumbing and “giving up the breath” as death was described in ancient Egypt.

What could possibly be so terrible? In the year 2000, the leading preventable cause of death was tobacco. Only a few decades ago, doctors and priests would smoke during commercials and share their favorite brand of cigarette. Today, there is a stigma associated with smoking because we understand the link between tobacco and death. Unfortunately, there is a new competitor who is rapidly gaining ground. This competitor claimed thousands lives in the year 2000, and was the second leading preventable cause of death in the United States, according to the Centers for Disease Control (CDC). Who is this deadly threat to society?

Poor diet and lack of exercise.

Surprised? Thousands of people die every day due to poor eating habits and lack of regular exercise. The death certificate won’t mention their favorite fast food combo meal or the fact that they would rather watch the latest golf tournament than take a stroll through the park. Instead, one of the many degenerative diseases that have been conclusively linked to nutrition and exercise will stake its claim over another life.

Society spends more time and energy worrying about violent threats than dealing with this leading cause of death. While the popularity of products and services designed to address the situation is growing – in fact, the health and wellness industry is en route to become the next trillion-dollar industry according to economist Paul Zane Pilzer – the rate of obesity, overweight, and conditions related to poor diet and lack of exercise such as type II “adult onset” diabetes is increasing. In fact, adult onset diabetes is now being diagnosed in enough children that most medical professionals simply refer to it as “type II.”

Perhaps one reason why this epidemic is so hard to combat is that people are focused on the solution as a product or service, rather than a process. To quit smoking, many people receive counseling, join groups or follow systems because it’s not as simple as tossing the last pack (the author is one of the fortunate few who was able to stop smoking “cold turkey” but found it far more difficult to overcome his poor eating habits). Overweight and obesity is a condition related to behavior and patterns that have taken years to create, so the notion that some magic product will suddenly undo the thousands of days of programming is absurd. Successful, permanent weight loss is a process, not an event.

During a recent seminar that I conduct, participants explored the concept of just how powerful the mind is and how this relates to losing fat. After a serious of powerful exercises, they were asked to create an action plan based on what they learned in order to successfully lose fat and keep it off. The result of this workshop was seven keys that addressed what most diet programs or weight loss systems do not: the fact that fitness starts inside.

Here, then, are seven keys to permanent weight loss success that start on the inside.

Key #1: Be Positive

You’ve probably heard this one before. It’s a popular cliché. In order for it to work, however, you have to move beyond a catchy statement and integrate this as part of your life. In order to truly “be positive” you must start with an understanding of the mind. Your reality is perception, and perception is influenced by your thoughts. Thoughts create reality. What you think about expands.

A good friend and client of mine was a pilot for many years. After the terrorist attacks on September 11th, he was out of work. He went through a period of extreme grief, pain, and anger. His health suffered. It wasn’t the money that struck such a powerful blow. It was something else, a mistake many people made.

You see, my friend’s reality could be summed up with this statement: “I am a pilot.”

Can you see the danger in this? He defined himself by what he did, not who he was. By losing his job, he lost his identity. In reality, he was there all along, but his ego kept getting in the way of finding his true self. He had to learn how to let go and be himself, and define who he was on his own merits, not by his actions, level of success, or how others perceive him.

Many people who are overweight create the same situation. Most will create the statement, “I am fat.” Of course, the desire to lose weight might exist, but if your definition of self-worth is based on the amount of fat you carry, what happens when it’s gone? If you’ve lived with “I am fat” for months or years, who do you expect to become when the fat is gone? This subconscious fear of losing your identity can sabotage your process.

What we think about expands. If you focus on the fat you carrying, or the difficulty you have losing weight, then expect more of it. Expect more fat, and expect a difficult time losing the fact. On the other hand, if you focus on releasing the fat, on your success and the process, then this is what you will receive more of. The fat won’t go away overnight. However, if you spend just one day eating healthy foods and exercising – even if it’s just taking a short walk – would you consider that to be an improvement? Could you call that a “healthy day” compared to your previous habits? What if you decided to be, “I am healthy,” and give the fat some time to let go?

Be positive means be realistic, and focus on the positive progress. Focus on abundance – get more of what you wish to receive, instead of thinking about what you don’t want.

Weight Loss - Attacking the Root of the Problem

2007-12-20T22:26:00.000-08:00

So many people these days are wondering about the most efficient way to keep their metabolism going and at the same time are looking for results that are permanent. The answer to this question is not that difficult as we will begin to examine.

To start off, most people associate aerobic activity with weight loss when they picture the exercise portion of a weight loss program. You know, the classic fitness instructor in leggings leading out a fitness class, 'One and two...' While this view is not wrong it is only half of the battle.

While aerobic activity does burn fat and spikes the metabolism that spike isn't permanent. You need some other way to keep your metabolic rate higher than average all of the time. This way your body will burn calories more efficiently allowing you to eat more food and also burn more calories at rest. For this you need more lean muscle mass because fat does not burn calories. It just sits there.

The most efficient way to add more muscle mass to your body is through a light weight training program for the beginner or light calisthenics if you don't have weights of any kind. There are also other creative ideas for those who don't have weights or don't want to join a gym for some reason, whether it be finances or a lack of self-esteem.

As a note to any women who are wondering...no, you will not look like a bodybuilder. I can back this up with a number of reasons. 1. These women are the select few out of thousands who have the genetic potential to build themselves up to that point. 2. These women take advantage of the genetics they have by spending hours a day in the gym training extremely hard. 3. Most of the hardcore ladies are on muscle building drugs.

For those men and women who are busy and/or have better things to do (and who doesn't) three times a week should be sufficient. You could try Sunday, Tuesday and Thursday or possibly Monday, Wednesday and Friday, whichever is better for you. This way your body will receive sufficient rest between sessions.

On your first workout try exercising your chest, shoulders and triceps. On your second workout try working your back and biceps and on your last workout of the week try legs. Your workouts don't have to be long or strenuous. In future articles we will explore beginning routines as well as more advanced ones. You can repeat this process every week. Remember, the more muscle you have the more calories you will burn.

Combined with moderate aerobics you can expect to see dramatic results not only in your appearance but in your metabolic rate over the course of just a few months. Just remember to be consistent. That is the key. It is not how long or hard you go in one session that counts but what you do over a longer period of time that really matters. Don't get discouraged and keep focussed. You will see some who are a little over zealous after they watch a Rocky movie for example, and then they will go and work out like they have never worked out before but then they will stop for the next few months. As you probably have guessed, this is definitely the wrong approach although their intentions might have been sincere.

Besides the benefits already mentioned there are also additional benefits directly related to weight loss concerning your appearance itself when you are toned. For men, you will have that 'v' taper in your back creating the illusion of a smaller waist. The same goes for women. If your shoulders are widened a little your waist will also appear to be smaller. The same is also true if you have a good outer sweep in your quadriceps (outer thigh). And combined with fat burning aerobics, you can expect your results to be twofold.

Calcium - The Key To Quick Weight Loss

2007-12-20T13:36:00.001-08:00

Are you dieting your way to bone loss?

Are you aware that the diet you follow may be depleting your bones of essential nutrients and increasing your chances of developing osteoporosis? Popular diets may promise quick weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss.

And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California. (1)

The study looked at the eating behavior of women between the ages of 18 and 50 and found that those classified as "restrained eaters" had significantly lower bone mineral density and bone mineral content (key indicators of overall bone strength and health) than women who said they weren't concerned about what they ate.

"Exercise and eating a well-balanced diet with adequate calcium, are two of the best ways to keep your bones strong and healthy." advise the researchers.

Calcium is not only good for your bones but can help you maintain a healthy, low fat diet too. There has been increasing media coverage about numerous studies showing that a diet rich in calcium helps reduce body fat.

Why is calcium important in weight loss?

Calcium is a fat burner. High-calcium diets seem to favor burning rather than storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown.

Calcium changes the efficiency of weight loss . In fact, study after study has shown that the people with the highest calcium intake overall weighed the least, and the people with the lowest calcium intake had the highest percentage of body fat. (2,3,4)

When overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat. A low daily calcium intake is associated with greater tendency to gain weight, particularly in women. (5)

Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. (6)

Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children (7), but this was one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls.

But aren't dairy products fattening?

Some dieters consider dairy products to be fattening, but the evidence suggests the opposite is true.

Consumption of calcium-rich dairy foods can actually help to reduce and prevent obesity. Over 20 recent studies show that milk products actually contribute to weight loss.

A new study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of obesity by as much as 70 percent. (8)

The study provided clinching evidence that calcium in low-fat dairy products can help adjust your body's fat-burning machinery and help keep your weight under control.

In another study, obese subjects placed on a high-calcium diet, with yogurt as the calcium source, showed markedly greater fat loss than those on a low-calcium diet. (9)

Numerous studies have shown that dairy calcium is more effective in reducing body fat than other forms of calcium. (10)

Why does diary calcium work so well?

Researchers believe that other nutrients found in milk products act in synergy with calcium to reduce fat more efficiently.

Glycomacropeptides (found in whey proteins derived from milk) in particular, are known to create feelings of satiety and fullness and decrease food intake. (11,12,13)

Foods that are a good source of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones like those in canned salmon.

Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

Does calorie restriction lead to weight loss?

2007-12-20T13:36:00.000-08:00

Yes and no. Moderate calorie restriction helps in controlling and getting rid of fat to a certain extent.

In fact the so called low carbohydrate diets are low calorie diets.

Research proves that the weight loss in these weight loss programs is on account of calorie restriction and not due to the virtues of a low carbohydrate-high protein diet.

But the real fact about these diets is.. calorie restriction is bad for health.

Firstly, these diet plans induce ketosis which according to many experts is bad for health.

Secondly, calorie restriction deprives the vital organs like lever, thyroid and adrenals etc. of required nutrition.

What this means in effect is, the very organs which are supposed to burn fat and keep you lean and healthy are making you sick because of wrong diet!

The reason? Well, very simple...

Say for example, you eat 1200 calories of fruit daily,-which is very good for the fat burning and filtering organs in your body. Now,if you suddenly you reduce it by 500 calories...what is the result? deprivation.

Now let's take another scenario..you are regularly eating 1500 calories of fast food(processed foods) and you bring it down by 500..result? great!

These junk foods were causing damage to your organs and a shift in your diet pattern wiill increase the efficiency of your body's fat burning organs.

So, you will see that it's not calorie restriction alone that was responsible for weight loss in the above example, the restriction of unwanted processed foods in your diet has a more profound effect on your health and weight loss goals.

Top Thirty Weight Loss Tips and Tricks

2007-12-20T13:35:00.000-08:00

1. Never leave home "starving." Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.

2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.

3. Don't be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.

4. Don't eat in front of the TV. Watching the boob tube -- instead of watching your plate -- lulls you into overeating. Also avoid being tempted by food and snack commercials.

5. Make it a rule in your house to confine your meals to the dining room or kitchen table! Never eat standing up! This leads to mindless snacking.

6. Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices. Hangovers can cause wicked cravings for fatty or high carbohydrate foods that can sabotage any attempt at weight loss.

7. Fill up on soup first. Begin every meal with non-cream hot soup; it forces you to eat slowly and fills you up so you won't overeat.

8. Take time to taste your food. Don't gobble food down! Rushing through your meals doesn't give your brain the time that it needs to signal your body that you are full.

9. When dining out, request sauces and low-calorie dressings on the side.

10. There is no law that requires you to finish everything on your plate.

11. Prepare a shopping list (with menu ideas in mind) and stick to the list. Avoid being tempted by bargains that grocery stores place on the outer aisles and at the back and the front of the store. The healthiest foods are usually in the long narrow aisles.

12. Use non-stick pans to reduce the need for cooking with fat.

13. If you must use oil, try a flavorful one like olive or sesame oil. Now remember, a little goes a long way! Make just a spritz of oil go even further by buying a Misto. A Misto is an aerosol can that you can fill with a good fat such as olive or canola oil.

14. A pinch of grated cheese or blue cheese will provide a flavorful kick without adding a lot of calories to a salad or grain dish.

15. If you cook in large quantities for your family, store leftovers in individual serving size containers. This is a way to practice portion control for yourself so you don't eat too much at one sitting.

16. Nibbling off someone else's plate may seem harmless -- but those calories do add up!

17. Drink six to eight glasses of water a day. A beverage before mealtime will also help you feel full faster and longer. Water also helps your body digest food, which is especially important now that you're eating a fiber rich diet.

18. Store really tempting treats in opaque containers or silver foil -- and stick them in the back of the refrigerator. Out of sight out of mind!

19. Are you stuffing yourself? If you have to loosen your belt a few notches after meals you're definitely eating too much!

20. Mashed bananas, prunes and apple sauce are great baking substitutes for fat, especially in bread, brownie and cake mixes.

21. When you choose to eat "fast food," choose wisely: skip fried foods; avoid large portions; and opt for a small hamburger.

22. Sauté foods, if possible, in chicken stock, low-sodium soy sauce or water, instead of fat.

23. When cooking, broil, bake, roast, boil or stir-fry and let the fat drain. A George Foreman grill is an excellent investment for those who want to eat meat and avoid eating the fat drippings too!

24. Sauces and soups can be thickened with a puree of potatoes instead of cream.

25. Instead of eating any product directly out of the box, pour a reasonable portion onto a plate or bowl, and put the box away. This also prevents mindless snacking.

26. If a recipe calls for ½ a cup of oil, cut that amount in half, your taste buds won't know the difference -- but your waistline will.

27. Add spice to your life instead of fat; fresh herbs will perk up any dish without adding calories. Experiment with different ethnic foods and seasonings; they're full of flavor -- not fat.

28. Freeze leftovers immediately so you can't raid the refrigerator later.

29. Watch portion size by dishing out meals and bringing plates to the table. Don't set "bottomless" bowls and platters where they'll tempt you to reach for more, unless it's a salad or a bowl of vegetables. You can never get enough of those greens.

30. Start saving for that new outfit now! When you reach your goal weight, you can buy yourself some fashionable new clothes!

Brink's Unified Theory of Nutrition For Weight Loss and Musc

2007-12-20T08:15:00.002-08:00

When people hear the term Unified Theory, some times called the Grand Unified Theory, or even "Theory of Everything," they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations.

Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Michio Katu, puts it "an equation an inch long that would allow us to read the mind of God." That's how important unified theories can be. However, unified theories don't have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case nutrition.

Regardless of the topic, a unified theory, as sated above, seeks to explain seemingly incompatible aspects of various theories. In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.

One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.

The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., carbs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.

This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.

Before I go any further, two key points that are essential to understand about any unified theory:

A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. So, for me to outline all the information I have used to come to these conclusions, would take a large book, if not several and is far beyond the scope of this article.

A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.
"A calorie is a calorie"

The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of "calories in, calories out." Translated, if you "burn" more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.

This long held and accepted view of nutrition is based on the fact that protein and carbs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.

However, the "calories in calories out" mantra fails to take into account modern research that finds that fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.

Even worse, this school of thought fails to take into account the fact that even within a macro nutrient, they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.

Translated, not only is the mantra "a calorie us a calorie" proven to be false, "all fats are created equal" or "protein is protein" is also incorrect. For example, we no know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.

The "calories don't matter" school of thought

This school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories don't matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don't matter in such a diet.

Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don't matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!

The reality is, although it's clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. They always have and they always will. The data, and real world experience of millions of dieters, is quite clear on that reality.

The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That's not to say people can't experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.

Weight loss vs. fat loss!

This is where we get into the crux of the true debate and why the two schools of thought are not actually as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables...

Brink's Unified Theory of Nutrition

...Thus, this reality has led me to Brink's Unified Theory of Nutrition which states:

"Total calories dictates how much weight a person gains or loses; macro nutrient ratios dictates what a person gains or loses"

This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes but very different ratios of carbs, fats, and proteins will lose different amounts of bodyfat and or lean body mass (i.e., muscle, bone, etc.).

Some studies find for example people on a higher protein lower carb diet lose approximately the same amount of weight as another group on a high carb lower protein diet, but the group on the higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macro nutrient intakes often find the higher protein diet may lose less actual weight than the higher carb lower protein diets, but the actual fat loss is higher in the higher protein low carb diets. This effect has also been seen in some studies that compared high fat/low carb vs. high carb/low fat diets. The effect is usually amplified if exercise is involved as one might expect.

Of course these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).

Or, as the authors of one recent study that looked at the issue concluded:

"Diets with identical energy contents can have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition."(12)

The point being, there are many studies confirming that the actual ratio of carbs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories has the greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combines the "calorie is a calorie" school with the "calories don't matter" school to help people make decisions about nutrition?

Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the down right unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the 'net, and well meaning friends, but that's another article altogether).

Knowing the above information and keeping the Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:

An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.

A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and visa versa.

Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories can't be ignored.

This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions of the same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) start with the correct macro nutrient ratios that depend on variables such as amount of LBM the person carries vs. bodyfat percent , activity levels, etc., and figure out calories based on the proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals.

Diets that give the same macro nutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables.

Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.

Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or what ever the goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?

Simply asking, "how much weight will I lose?" is the wrong question which will lead to the wrong answer. To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.

Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they can't keep and go against what we know about human physiology and the very laws of physics!

There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind. Bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don't receive the optimal results they had hoped for and have made yet another nutrition "guru" laugh all the way to the bank at your expense.

Any diet that claims calories don't matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, it's a scam. Any diet that tells you it will work for all people all the time no matter the circumstances, throw it out or give it to someone you don't like!

The 4 Secrets to Weight Loss Success the Diet Books

2007-12-20T08:15:00.001-08:00

Weight loss plans come in all shapes and sizes. Some are fad diets that are too restrictive to follow more than a couple of weeks, while others are provided by professionals that make customized plans for us. All of them give us some guidelines on what we should and shouldn’t eat to ultimately reach our weight loss goals. No matter how many food plans we try, healthy or unhealthy, there are some fundamental things you must know in order to be successful in a weight loss program that, believe it or not, have nothing to do with food.

1. Readiness- Are you ready to make change in your life right now? How would you know? The reason many weight loss plans fail is because people are not truly emotionally ready for change. In order to have true lifelong weight loss you have to commit to trading your old habits in for a new, healthier lifestyle. This has more to do with readiness for change than a desire to shed pounds- there is a big difference. The good news is, as you start on the journey to change these old habits you will be amazed how much better you feel physically, psychologically, and emotionally. This is the place where the people who have experienced long term weight loss have entered and want to stay. When you are truly committed to changing your lifestyle you will achieve lifelong weight loss and so much more!

Ask yourself a few questions. Are you ready to make permanent dietary changes for you and your family? Are you ready to start exercising regularly? Are you ready to defend your new lifestyle changes to those who are undermining your efforts? Don’t fret if you aren’t completely ready to dive into change. This is the stage to keep up the learning process by reading articles and gathering information. You will know when the time is right and that will be when you answer an unequivocal “Yes!” to the above questions.

2. Developing a vision. When I ask people what their goals are for a weight loss program the answer is always, “to lose weight of course”, or “to lose x amount of pounds”. It is crucial to have another more, heart-felt reason to lose weight other than losing pounds and appearance. This is because when times are tough, and they will be during any change process, you will need a heart-felt or internal reason to lose the weight to keep you motivated. Losing weight for appearance is ok but it is an external reason and will not help to keep you motivated for long.

In the past my clients have chosen things like, being able to play with their kids, running a marathon, backpacking trip they have longed to go on for years, and a big motivator is often a health condition. I call this your vision. It is imperative to take a few minutes to learn what your vision is. What is important to you that you will be able to achieve with weight loss? Write this vision down and plaster it everywhere so you always see your end goal and it will always help to motivate you further when times are tough.

3. Self Talk – is yours negative or positive? Unfortunately it’s true that we are our own worst critics and like hearing any critic it often leads us to failure because we believe the critic is right. Furthermore, we start to believe things are true that are absolutely not true. For instance, if a child is told they are a klutz from an early age they will likely always think they are a klutz. We believe what we are told repeatedly.

What do you tell yourself? One common statement I hear a lot of these days is, “I can’t eat carbohydrates because once I start I can’t stop”. This is a belief that you have set up from constant defeating self-talk and once you believe it then no doubt you will act it out. However, there is no scientific reason why a person would not be able to stop eating after having a bite of carbohydrates. Your belief makes it your reality. So whenever you hear yourself say I can’t do something or any other self-defeating talk. Stop yourself and change the sentence to a positive. For example, I realize that carbs have been a challenge for me in the past but I can eat a portion and put the rest away for later. Keep working on your own positive reinforcement by being gentler with yourself and tell yourself all that you CAN do.

4. Be prepared for change. All weight loss programs require us to change a habit yet no one warns us about the process of change. The first thing to know is that the beginning of change is difficult and uncomfortable. This is because it forces us to get off autopilot and focus on our new behaviors. Luckily it takes about 21 days to make a new habit and the uncomfortable part goes away and our new habits become autopilot.

For example: Imagine you get your dream job and it requires that you have to get up at 5:30am. Yikes! You normally get up at about 7:30 am. So, what do you think will happen that first morning when the alarm goes off at 5:30? You aren’t going to feel so great and your body is going to beg you to get back into your warm bed! This will go on for about 2-3 weeks until your body stops fighting you and realizes this is the new habit. The same thing will happen to you when you change eating and exercise habits. Just expect a little resistance and keep going! Your new healthy changes will eventually become your new habit. You just have to keep at it.

Ultimate Weight Loss: Ephedra is Back?

2007-12-20T08:15:00.000-08:00

I had some questions come in about Ephedra. So I have put together this short article to get you some info. Just to fill some of you in , Ephedra was taken off the market last year , but it is now back on the market and ready for consumers. This product seems to be the most wanted weight loss product. They cant keep this stuff on the shelves since it was given the “OK” to be sold again. Make sure you read some of the common sense rules below before using Ephedra.

Ephedra (also known as Ma huang, Chinese Ephedra and epitonin) is the worlds oldest medicine. The Chinese discovered ephedra more than 5000 years ago. Research has shown that ephedra increases metabolism and helps promote weight loss, relaxes the air passages in the lungs to help treat asthma and cough, promotes perspiration to help a person recover from a minor cold and helps promote urination to help relieve edema. Ephedra has been widely researched for its thermogenic (fat burning) properties. Research has show that ephedra helps promote the loss of fat while helping spare lean muscle tissue, a highly sought-after property that prescription diet medications still have not been able to reproduce.

Safety Tips

As ephedra is a stimulant and a thermogenic, it should NOT be used by people / in situations where these properties might be harmful. There are some common sense rules about using ephedra:

Do not use ephedra if you have any medical problems as the use of a stimulant might overtax your system. Do not use ephedra if your activity / environment will prevent you from dissipating heat. Your body core temperature might exceed safe levels. And do not take more than the manufacturer's recommended amount.

What this means is: If you have a heart condition, do not take ephedra. And if you plan to wear clothes to raise your body temperature, do not take ephedra. And do not think that playing baseball on a hot muggy day will counteract these two common sense conditions and make it okay to take ephedra.

Common Sense Approach To Pregnancy Weight Loss

2007-12-19T06:29:00.001-08:00

Ok so everyone gains weight while they are pregnant. This is perfectly normal. It is also perfectly normal for a woman to want to lose that weight after pregnancy. We have established this much at this point in time. There is absolutely nothing wrong with aspiring to get yourself back into shape right after your pregnancy, in fact I certainly encourage it!

It is important however that you take a common sense approach when you are attempting to lose weight after your pregnancy. Remember, the weight will not come off overnight, but it will come off if you go about it in the right way.

It is very important that you don’t try to fit back into your pre-pregnancy clothes right after birth. For one you will still be bloated and swollen from the delivery. You will also still be carrying around most of the fat you gained to help keep your baby safe and sound during pregnancy.

Usually the majority of women can safely lose between one and two pounds a week after the birth of their baby. This rate will help ensure a safe, healthy and steady weight loss without compromising mom’s health or the health of the new baby.

Principles of Effective Weight Loss

2007-12-19T06:29:00.000-08:00

If you keep on gaining weight after dieting, stop! Don't even think about trying another diet, because it will most likely produce the same results you have already seen.

Stop wasting your time, money and effort for nothing. Please have a look at the facts presented in this article and make your own decision.

Let's have a look at a few weight loss principles.

1. Increasing Your Metabolism

In order to produce Sustained, Permanent and Long-Term Weight Loss, it's imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.

The only way to build this lean muscle so you can raise your metabolism is through "Strength Training". There's no other method that works wonders on the Metabolism like Strength Training.

By performing Strength Training, you'll effectively increase the amount of functional lean muscle on your body so that your metabolism will elevate.

After a Strength Training session your body will undergo a significant increase or "Spike" in Metabolism, which will allow you to burn much more fat then you were able to before.

2. It's All About Lean Muscle

"The amount of fat the body can burn is directly related to the more lean muscle your body can hold."

If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.

In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.

Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.

It's also the amount of lean muscle on your body that makes you LOOK GOOD. Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.

3. Fast Walking Burns Fat

All you need to do now is incorporate "Fast Walking" into your weight loss program to hasten the burning of excess fat.

Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.

Here are some of the benefits of Fast Walking.

· Easy to Perform
· Most Conventional
· All Natural Body Movement
· Doesn't Cause Injuries
· Can Be Done Anywhere
· The Best Minimal Effort Exercise for Fat Loss

"I can't stress enough how Fast Walking is necessary in every weight loss program."

Programming Strategies

If you want any weight loss program to work you have to perform "Strength Training". It's absolutely imperative during the course of a lifetime not only for weight loss goals but also for general health and well being.

For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious lean muscle tissue for energy.

This would "Lower Your Metabolism" causing greater muscle loss and once the diet was broken the original fat returned, and you would have greater chance of gaining even more fat.

"A Vicious Cycle"

Eventually, your body would become used to the diet and then you will reach a point where nothing was happening.

So what do you do now?

Try weight loss supplements, creams, massage, toning tables, drugs. You should know by now that these don't work.

There is a better way, it's simply...

"Strength Training"

Many studies are showing that Strength Training is a superior method for weight loss.

(Ladies, you won't bulk up by using weights, you don't have the testosterone to get big and muscular, so don't worry).

If you don't incorporate Strength Training into your weight loss program then look forward to "disappointing results".

The days of strength training three to five days a weeks in the gym, an hour at a time are long gone. That just doesn't work. One short strength-training workout a week done at home or in the gym will melt away more fat than you would have ever thought possible.

Fats, Figures and Cardio Work

We've already found out that by increasing the functional muscle on your body, you increase your resting metabolic rate. Due to the HIGHER metabolic rate you can now eat MORE calories, which means that you won't need to starve anymore to lose weight.

In a sense, fewer calories have to be cut back from our daily intake of food and successful dieting (provided that you eat the right foods) will become more likely.

As far as Fats are concerned, they're burned from the body when cells oxidize to release energy in the form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, then the majority of energy is TAKEN from the fat stores.

It's important to understand that the loss of fat comes from fat cells ALL OVER the body, NOT just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible.

Mix up your cardio activities in the gym. Use the treadmill, bike, climber or any other training gear available to you.

The best exercise for the purpose of fat loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate for the allotted time.

If your cardio activities leave you panting or breathless ~ You are going too hard. Your energy will be then coming from your carbohydrate reserves and not from your fat stores.

Weight loss is not the big complicated mystery that some people or magazines and books will have you believe. It's really very simple and it can be all done in as little as ten weeks by following easy to follow, non-disruptive principles.

Nutrition For Weight Loss

The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for. Bulk foods that fill you up and don't fill you out, foods that are low in fat and sugar which aren't refined should be the ideal.

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.

How can you determine how many calories you require?

A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Weight loss = Multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = Multiply your bodyweight in pounds with 15 calories (15 x lb).

By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Don't go any lower and check the mirror regularly to judge your progress.

If you don't have an accurate idea of how many calories your consuming a day, how will you know whether you’re overeating or not?

Another word about diets... They'll send the body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods we are trying to do without.

Here are some great eating tips for you to consider:

· Reduce both obvious and hidden fats.

· Record food intake to identify problem areas.

· Be aware of times when you over eat.

· Avoid severe food restriction.

· Monitor body fat levels, not weight.

· Aim for moderate fat loss (one pound per week)

Gary Matthews has been a gym instructor for over twenty years. He has trained people from athletes to bodybuilders. His professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. His duties consisted of training recruits in various disciplines including strength training and conditioning techniques.

This trainer from "down under" believes in using scientific principles for training. Gary says that "as in life, in training: the simplest is always the best." He believes in strength training programs that are short and simple, but with maximum intensity.

The Most Under-Rated Aspect of Weight Loss

2007-12-19T06:28:00.000-08:00

If I were asked, “what is the most difficult thing many people find to do when they start a weight-loss program?", I would have to say right near the top of the list is this - they don't drink enough water!

Few people realise at first just how essential water is to the success of their weight-loss program. In fact, the essential place of water in our diet extends to everyone - whether they want to lose weight, gain weight or stay the same weight! We all know we can't live without water, but just why is it so important? Well there are many reasons. Read on and discover why water can help your loss weight and why it is your essential life-force.

Apart from 60-70% of your body being composed of water, water has an extensive range of functions essential to life.

·Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.

·Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress.

·Regulates body temperature. If you don't drink enough water you compromise the evaporation process you skin uses to keep you cool.

·Your blood is 92% water. This is your body's transport system distributing nutrients around the body.

·Body secretions and digestive juices are almost entirely water.

Why should you drink water when you want to lose weight?

Water is a natural appetite suppressant . Do NOT underestimate the power of this statement. Lack of water can lead to over eating. You brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signalling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water. In many instances people will find what they thought were hunger pangs were in fact, satisfied by water. Try it! You have nothing to lose, except some weight.

How do you know whether you are drinking enough water each day? Well the answer is not difficult. The average person needs around 6-8 large glasses every day.

Well then, how should you drink the 6-8 glasses per day? The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.

If you are someone who enjoys the ‘taste' of water, then perhaps you could fill a 1 litre empty soft drink container with water the drink through it twice during the day. Room temperature or cold water, even warm as some people like - whatever you prefer. Place it on the desk at work in front of you as a constant reminder to sip continuously throughout the day.

Other people find they need a water ‘diet' to help them keep on track. So for you, here is a program easily followed to ensure you are well hydrated every single day.

·When you wake up you will often be thirsty because your body loses water while you are sleeping through breathing and perspiration. Drink a large glass of water with a slice of lemon for zing.

·Drink another glass of water with breakfast or a cup of herbal tea before setting off the day.

·Mid morning - snack on a piece of juicy fruit such as orange, rockmelon, watermelon, cantaloupe, honey dew. Have a glass of water and perhaps try a dash of herbal aloe juice which is wonderfully soothing to the digestive system.

·Lunch - think of soup or have a glass of water before your meal, or perhaps a herbal tea.

·Mid afternoon - While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables.

·Evening - Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour.

·After dinner - before bedtime drink your final glass of water and sleep well!

A few changes will happen when you start out with your water program. Obviously you may find that you need to ‘spend a penny' more often. Why? Because you body isn't used to being well hydrated.

There is absolutely is no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Many people find their energy is increased and constipation and headaches are reduced, as well as hunger pains.

Now here's the really exciting part...many people notice a reduction in weight and centimetres, as their body's water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's in-built survival mechanism - to store up the essential nutrients in short supply...just in case they aren't available in the future. So if you don't drink enough water, you are ‘conditioning' your body to store water. And water is bulk and unwanted centimetres.

It's so simple...drink water! 6-8 large glasses a day.

How do you know if you are not getting enough water each day? This is a really important question because so many of us have deprived ourselves of water for years that we have become accustomed to doing without the full amount of water our body requires and we don't recognise the symptoms of thirst.

·The most common symptom is headaches. A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.

·Poor concentration/fatigue. If you body can't get rid of the toxins it will struggle and you will feel less energetic as your body diverts energy to deal with the toxins.

·Constipation. Your body will divert water to more essential functions and as a result your stools will be harder and more difficult to expel.

·Reduced urine output or dark urine. Did you know that up to 200 litres of water is passed through your kidneys daily? Without a fresh supply of water for the kidneys to filter waste products out of the blood, your urine will become darker.

·Furry tongue or bad breath. If you don't have enough water passing through the mouth to wash away food particles, bacteria can proliferate and result in that ‘furry' feeling or bad breath.

·Skin. Your skin should feel elastic. When you pinch the skin on the back of your hand it should snap back instantly.

Final thoughts. Caffeinated drinks cause the body to lose water. They are what's known as diuretics as they cause your body to dehydrate. You will do your body an enormous favour by cutting back. For every cup of coffee you drink you will need to drink another TWO glasses of water to counter the diuretic effect. Explore the world of herbal teas instead, you may be pleasantly surprised!

Body Wrapping and Weight Loss - Slim Down or Slim Scam?

2007-12-18T10:22:00.002-08:00

One particularly enticing aspect of low-carbohydrate dieting is that you can lose weight. The down side of it is, unless you are careful, you can end up gaining it all back - plus more. While low-carbohydrate diets do help you to lose weight, it's worth mentioning that it also takes some discipline to follow the daily program and keep the weight off. Unfortunately, many low-carb diet programs fail to include instructions for the necessary lifestyle changes that must be put into place for long-term success. Additionally, low-carb diets can literally rob the body of certain nutrients which are beneficial in the overall reduction of other potential health problems.

Know What You Are Giving Up.

Carbohydrates are typically found in fruits, vegetables, beans and whole grains (whole wheat breads, pasta and brown rice). These carbohydrates help to reduce the risk of heart disease, hypertension, cancer, diabetes and gastrointestinal disorders. To date, there is no evidence that high saturated fat, high protein, low-carb diets are healthy if consumed over a lifetime.

Why Low-Carb Diets Work So Well.

Low-carb diets, as with all diets, work because people eat fewer calories while following them. On the low-carb diet, calories are lower because you are reducing or eliminating sugars, sweets, starches, fruits and vegetables. If at the same time, you substitute high protein and fat foods, which are filling, you will feel fuller and eat less.

On any low-carb diet a considerable amount of the weight lost is water weight. Here's how it happens. Your body stores carbohydrates in muscles and the liver. Carbs are stored with 3 parts water to 1 part carbohydrate. If you stop eating carbohydrates the body uses up its existing carbohydrate reserve to maintain your blood sugar. This releases lots of water. That is the initial "weight loss" that you experience on a low-carb diet.

What Are Some Benefits of Low Carb Dieting?

Weight loss for the overweight helps to improve overall health in many ways. It can reduce blood pressure, cholesterol and blood sugar levels. It can have positive effects on self-esteem and body image. It can be a great motivator for anyone who has had difficulty losing weight following other diets.

The Low-Carb Food Craze: Pay More - Lose More?

Don't be fooled. These foods can have plenty of calories and are expensive too. In the last few years, more than 1,000 products labeled "low-carb" have made their way to grocery shelves. To reduce the carbs, most products substitute soy flour or cellulose (not unlike wood pulp) for refined flour. They add artificial sweeteners and sugar alcohols, which have half to one-third the calories of sugar, instead of sugar… And taste is definitely not their biggest selling point.

Low-Carb Dieting Drawbacks.

Most people can only follow a low-carb diet for so long before they start craving some sweets or starches. The problem is that when you start eating these foods again you will begin to retain water and this will appears on the scale as "weight gain." If you have been on a low-carb diet and want to work back to a diet that includes complex carbohydrate begin by slowly adding small portions of grains into your diet. (A slice of bread or ½ cup rice or potatoes.) Expect to see a few pounds of water weight gain but remember - it's not fat weight!

Cut The "Junk Foods" And Drop The Weight!

You don't have to follow a special low-carb diet to lose weight. Eating fewer high calorie and high fat foods and increasing your exercise can also result in successful weight loss. I know, you've heard that before, but it really is true.

The average man eats about 2600 calories a day, the average women about 1900. A pound of fat a week can be lost by reducing your intake by 500 calories a day. One 20 ounce can of regular Coke contains 250 calories and a Snickers candy bar contains 280 calories. Cutting down on sweets can produce weight loss without sacrificing overall nutrition. Add a mile or two walk, or jog, several days a week (100-200 calories burned) and you are well on your way to weight loss. Cutting the "junk foods" can be a strategy in itself. At the same time, eat more fruits, vegetables and salads. Try filling up without "junking up" and your chances of successful weight loss will increase dramatically.

Weight Loss -- It's In Your Head

2007-12-18T10:22:00.001-08:00

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself fr
When you truly consider the weight-loss process, the battle waged is mostly in your mind. “Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It’s so caloric and filled with saturated fat. I’m such a pig. I have absolutely zero willpower.” It’s no wonder you’ll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.

What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:

Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”

All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”

Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”

Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which “looks five months pregnant, although your last baby was nine years ago” tell yourself “my body has given life” or “my body enables me to go where I want to and allows me to have fun.”

The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you’ll have greater weight loss success.

Beating The Weight Loss Bandits

2007-12-18T10:22:00.000-08:00

If you're on a weight loss program you're under constant attack - attack from the food bandits all around you.

There is food waiting to ambush your weight loss efforts at every turn.

It's there on every street corner: available, fast, in huge portions and full of fat.
It's there at every checkout: convenient, brightly-packaged and calling "Eat me! Eat me!"
It’s there at work for every occasion: birthdays, promotions, leaving parties, "because it’s Friday".
It’s there at home brought to you larger than life on every TV set, seductively advertised, calling from the fridge and pantry "I’m here! Come and get me! You know you want to!"

Given that the food bandits are out there, what can you do about them?

Be ready to defend yourself!

Know your weak spots – those food temptations you find hard to resist, and plan to

Avoid them as much as you can. Don't drive past fast food outlets even if it means a detour. Keep tempting high-fat snacks out of your home. Give TV ads a wide berth – in fact give TV a miss altogether and get out and do something. Walk away from offers of food, declining as politely and firmly as possible. "No thanks, I’m not hungry just now" should be enough.

Treat your encounter with food bandits with a sense of fun. Make a note in your mind that you’ve spotted one "Alert! Food bandit on left flank. Eyes right! Defeat!"

If you succumb once in a while to the food bandits, don't let it get you down. Brush yourself down and be ready to come out fighting against the next lot.

Be delighted each time you spot and overcome a food bandit. Feel proud that you were able to show who's in charge. You're the boss!

Once you recognise the food bandits for what they are, they lose their power. Each time you take them on and defeat them, you'll notice their influence over you diminish.

Gradually you get into the habit of ignoring the bandits. Long term result – a slimmer, healthier, beautiful you, in total control of the food you eat.

Janice is the publisher of a monthly newsletter "Think Slim" full of information on losing weight and keeping it off. See her website

Does your weight loss plan include these 10 Essential Steps?

2007-12-18T05:16:00.001-08:00

Be prepared to be less effective and waste your own time, if your weight loss programme does not contain these quick lose fat tricks.

1. Must have a Change in Lifestyle

Every effective weight loss programme will help clients change their lifestyle. This is absolutely critical to the long term success of the programme. Unfortunately, it is now fashionable to pop slimming pills or go for cellulite treatments to lose weight.

The results from such programmes will never be permanent because the person’s lifestyle would effortlessly put back all the weight. The very moment that these artificial programmes are halted, weight will come rushing back.

When a person changes his/ her lifestyle, the unhealthy food and weight gaining activities will be eliminated from their daily lives. Hence, an effective weight loss system MUST have an in-built mechanism that helps clients refine their lifestyle.

2. Must include a Water Drinking plan BEFORE Meals

Drinking at least a glass of water half an hour before meals is critical to weigh loss and maintenance of a healthy body. The water replenishes the fluids that will be used to make bicarbonate solution on the mucus membrane of our stomach lining. This protects the stomach from being burnt by its own acid fluid.

Similarly, a well hydrated body reduces the urge to drink unhealthy drinks which introduce more toxins to your body. Furthermore, the body does not need to excessively retain water, thus making the body fatter than necessary.

Lastly, a majority of people are chronically dehydrated though they seem to be leading normal lives. It is a common sight to see my clients reduce the amount they eat after they begin the water routine. Many people have lost the ability to differentiate between food hunger and water hunger. A systematic water plan will help them regain this lost touch.

3. Must include a systematic plan for reduction of sweetened and diuretic beverages.

Sweetened drinks are beverages like soda, cola, diet cola, tea, coffee and beer. The three major groups of substances that would impede and slow down your weight loss are caffeine, sugar and sugar substitutes.

Caffeine – This is a diuretic substance that drains your body of water. It is roughly estimated that you lose 33% more fluid from your body then the amount you drank. If you drink one cup of coffee, you would lose all the fluid from the coffee plus an extra 1/3 a cup. This makes you body desperate to retain whatever water it can. In the long run, your body’s instinctive reaction is to retain water, hence giving out the round water-filled appearance. Diuretic drinks are coffee, tea, most colas, most sodas and beer (though it technically has no caffeine, it is a diuretic).

Sugar – Besides the numerous health damaging effects of sugar on your body, it also adds useless calories to your diet. When sugar enters the body it is broken down into glucose and the calorie that is created is termed “empty calorie”. It has absolutely no vitamins or minerals, hence it does not do any good to your body besides adding calories.

Sugar substitutes – Sugar substitutes like Aspartame (sold as nutrasweet) and Splenda cause you to overeat sugars (including carbohydrates) because receptors in the tongue have been trained, through the years, to expect “sugar” when it tastes “sugar”. Products like nutrasweet always tout that you get the taste of 8 (figurative number) spoonfuls of sugar but only half the spoonful of calories. In theory this sounds great, however, our receptors in the tongue will stop glucose production in the body and expect to be able to take it from the incoming food. So now it is expecting 8 times worth of sugar calories! But the sugar only provides 1/16th of that. The body now hungers for more food since it has shut down glucose production. All “diet” drinks that claim to be sugar free and sweets that are sugar free contain either nutrasweet or splenda, you can confirm it on the labels.

4. A Muscle growth programme

You need a proper muscle growth plan if you ever want to stop spiralling back to your heavy weight. Programmes that are based on pills and nutrition tend to neglect or gloss over the muscle building plan. This is very dangerous because your muscle acts as a buffer for excess calories and helps maintain your weight and figure. Furthermore, there is no such thing as eating to build muscles as popularly believed. Muscles can only be built in the good old fashioned way – make it do work.

5. A programme that focuses on the growth of the aerobic Type 1 muscle fibres.

On the other extreme there are programmes that are excessively focused on going to the gym. That would mean they ask you to go twice or three times a week to the gym for weights. This is a waste of your time and probably they are building up Type II (a/b) muscles instead of Type 1 muscles fibres. This difference is important because Type II muscles are big and showy, but they require a lot of maintenance and have poor fat burning abilities. Type 1 muscle fibres hardly bulge but contain the highest amount of mitochondria, an essential enzyme in fat burning.

6. You must want to lose weight.

Most people assume that being involved in an activity means that they actually want to do it. Many people busy themselves finding the greatest miracle weight loss cure or trying out every fad but never really achieving anything. Subconsciously, they do not want to lose weight, but the appearance of busy effort allows them to gain affection or acceptance by loved ones, peers and their own inner selves!

7. A Nutrition plan that reflects personal individuality.

When we buy clothes, especially expensive ones, we always insist on having it tailored to our size. Sometimes, the sleeve may be too long but the chest perfect fit. That is why stores have many different labels to suit different body size and shapes. Similarly, the food we eat should also be tailored to our body, not just in terms of size (calories) but also in terms of design. Nutrition programmes need to first assess and categorise our body type or blood type or metabolic type (not limited to these categories), before any recommendations can be made.

8. The plan should never come with food restriction.

Yes the unbelievable! Most of my clients are shocked when I advise this to them. It is an accepted fact that all diets mean that you have to give up on your favourite foods. This is totally untrue and will in fact destroy the sustainability of the programme. We are creatures of greed; we always want what we cannot have. That is hardwired into us. Hence, the command not to eat a particular food will conversely create a greater demand for it. The correct technique should be learning to manage the urge, rather than suppressing it.

9. It must have a component that includes aerobic walking or jogging.

Ultimately, our body thrives to walk, jog and run, that is our basic function as human beings. For many overweight people, this function has been dormant and numbed for too long. Aerobic walking or jogging is essential to any weight loss programme because it gradually helps your body to adjust to the change in weight load as you slim down. Swimming or carrying weights in an aerobic fashion is not a substitute because the whole body is not engaged in the activity.

10. The programme MUST be sustainable relative to your daily workload and commitments.

You cannot and should not embark on a quad weekly (4 times a week) get slim course if you already have to juggle two jobs and a family. Firstly, it is absolutely impossible for you to sustain the hectic schedule in the long run. Secondly, it would create a phobia within you, framing your mindset that weight loss is a strenuous and painful event. A healthy lifestyle is a fun activity that should preferably involve your family and loved ones, the last thing you would ever want to do is to sign up for a programme that is too daunting to complete.

Some Useful Resources

The Benefits of Water (One of the best resources around) – http://www.watercure.com

A Fantastic Muscle Building Programme – http://www.precisiontraining.com

A Bloody Type Diet System – http://www.dadamo.com

A Metabolic Type Diet System – http://www.turnuptheheat.com

A Health & Weight Loss System that contains all 10 of these core points plus more – http://phenogy.com

* All links are provided as is. We do not gain from commissions nor will we be held legally responsible. It is just us sharing with you some great gems.

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The author, Winston Ng, is an avid peak performance coach and CEO of Phenogy Health Advisors Pte Ltd, based in Singapore. His Health Consultancy programmes are renowned worldwide for their efficiency, simplicity and independent unbiased advice. The Phenogy Health Concierge™ is unparalleled internationally in providing cutting edge Natural Health Alternatives to the busy individual who needs viable options to invasive surgery, dangerous synthetic pills and overpriced ineffective therapies!

Discover the best weight loss exercise!

2007-12-18T05:16:00.000-08:00

The exercise the experts are keeping a Secret.

The easiest exercise in the world actually "Burns the Most Fat"!

There is only one weight loss exercise that's the best fat burning exercise for everyone by far, there's not even a close second.

However, most so-called weight-loss experts don't teach this exercise, either because they are ignorant of the facts, or more than likely, because they can't make any money from it.

They can't make any money from the best weight loss workout, because you don't need to join a gym, and you don't need to buy any exercise equipment to do it.

People who advise that...

You have to go through all the different exercise routines on all the different exercise equipment in a gym, or buy all this weird exercise equipment, or that you need to be running for weight loss, are just giving you the runaround.

Weight Lifting As a Weight Loss Exercise

Many people who call themselves experts, make the claim that since muscles burn fat, you need to build big muscles so that you can burn more fat, and so...

You should work with weights, because that builds the biggest muscles.

That's totally misleading, but it sells a lot of gym memberships, and lots of exercise equipment.

Many people are looking for a quick weight loss workout, and also, many fitness professionals (note that I didn't say experts), believe that the harder you work out, the more fat you will burn, but...

That's a Lie!

The people who make these kinds of claims, obviously haven't a clue how the human body works as it relates to weight control, and they should probably look for some other line of work.

The Fat Burning Workout Or Sugar Burning

Yes it's true that fat is burnt in the muscles, but so is sugar. All the really hard exercises where you sweat a lot and your muscles hurt, is burning practically nothing but sugar, and almost no fat.

Most professional teach that you have to work really hard to burn fat, and so the more motivated you are to have a fat burning workout, the harder you work, and the harder you work, the more sugar you burn, but practically no fat whatsoever.

You can go through all kinds of weight lifting routines for your weight loss workout, and even build big muscles, but they will be "sugar burning muscles", not fat burning muscles.

If you're a woman, you can build such big muscles this way, that you'll begin to look like a Guy, but you'll still be fat!

Walking for Weight-Loss

Realize that "walking for weight loss" is the absolute best weight loss exercise available. Unless you're already very fit, walking for weight loss is a much better fat burning exercise than running for weight loss.

It's all relative!

If you're unfit and overweight, especially if you're obese and a typical couch potato, then...

If you go running for weight-loss, you'll burn almost nothing but sugar and you'll probably be very sore the next day.

On the opposite extreme, if you're an experienced marathon runner, then your body is a very efficient "Fat Burning Machine", which burns almost nothing but fat during a run.

However...

Just ordinary walking won't do it for you, as there are 10 Secrets which we teach you in the free Slim America weight loss Project, which turns ordinary walking into a very efficient fat burning workout, but that's not all...

Not only is walking for weight loss a fast weight loss exercise and the best fat loss workout, but it will also a rebuild your metabolism so that you burn more fat the rest of the day, even when you're not exercising.

So you see, walking for weight loss, is really the best weight loss exercise available to you, because you really rebuild your metabolism, and that's the key to permanent weight loss.

How To Get Past a Weight Loss Plateau

2007-12-18T05:15:00.000-08:00

Everyone who has ever been on a diet has hit a plateau at some point. It is that point where no matter what you do, you cannot seem to lose any weight. I myself have hit many of these and I am going to give you a few ways to blast through your weight loss plateau.

Depending on what type of weight loss plan you are on and how much weight loss you have attained already, these factors can play a significant role in halting your weight loss. You just need to see this as a maintenance point and keep charging ahead, while waiting to achieve your goals.

The first thing to consider is that you may be getting close to your ideal weight. I myself quit losing weight once I got down to 175 pounds. It seemed I could indulge a little bit and still stay at this weight. Now, it seems harder to put weight on then keep it off. But, I still need to stay on top of this because I know how quickly I can slip back into my old eating habits.

So if you aren’t already at your ideal weight I am going to give you a few suggestions that may be able to help you break through this barrier. The main thing is to stick to your plan. This happens to everybody and you will get through this plateau.

Mix up your program:

By this I mean you may want to switch things around a bit. You may even want to modify your program. If you have been eating all protein, then you could try switching to salads or all vegetables for a couple days. You could even try switching to all carbohydrates for a few days. If you have been eating all carbs, then maybe switch to all protein for a while. You get the point, try to shake things up a bit and see if this helps or hurts.

Eat Healthier:

If you have been losing weight but not eating very healthfully, then maybe you should try to nourish you body. If you haven’t been eating many calories or eating little or no vegetables, maybe try to get your body some extra nutrients. Try eating healthy foods and fats for a while. Your body may be missing something and this might be just the thing to get your through your plateau.

Start Exercising:

If you haven’t already started an exercise regimen, then you should start. This can boost your weight loss immediately. Exercise and its benefits can range from losing weight to giving you a healthier heart. There are too many reasons not to exercise. If you have reached a plateau in your weight loss, then now is the best time to start exercising. Just get outside and walk for 20 minutes a day. If you can run then run. If you can only walk, then walk. I guarantee you that this will help you break through your plateau.

Go out and eat:

This also could be a good time to just go out and eat whatever you want. This can help you forget about dieting and weight loss for a while and just enjoy yourself. One care free day of eating is not going to sabotage your whole plan. Just eat whatever you want and forget about calories, carbs and fat for a day. This may be just what your mind and body need to get back on track and help you achieve success.

Ok, these are a few of the things I used in the past to get through a weight loss plateau. I am sure they will help you as they have helped me. My main philosophy is to try and maintain your happiness while losing weight. If it is causing you stress by worrying so much about everything, then slow down. You don’t have to lose every pound this week or this month for that matter.

Think of it this way. The longer you take to lose the weight, the less chance you have of putting it back on. I have lost large amounts of weight very quickly in the past. I always seemed to gain the weight back just as quick when I did things this way.

Just remember to eat, drink and be merry. If you do things right you can be happy, healthy and at the perfect weight. Without sacrificing the things you love.

Good luck!

Dietrine Weight Loss Supplement

2007-12-17T23:48:00.001-08:00

Shape Up Your Metabolism with the Dietrine Carb Blocker. A synergistic proprietary formula that tunes your metabolic motor while also stabilizing your blood sugar levels. This helps curb cravings and avoids the vicious cycle of wolfing down carbs...leading to an even more ravenous appetite and increased cravings! Dietrine Carb Blocker key ingredients are also awesome weight loss agents. Chromium Chelavite decreases sugar cravings and helps to stimulate thermogenesis (the burning of fat)...Phaseolamin, an extract of Northern white kidney bean, inhibits alpha amylase, the digestive enzyme involved in carbohydrate digestion. Active ingredients in the white kidney bean neutralizes up to 75 percent of alpha amylase activity...and vanadium, which produces a favorable increase in carbohydrate metabolism!

How To Select A Weight Loss Program

2007-12-17T23:48:00.000-08:00

Choosing a weight loss program may be a daunting task. You may not know what to look for in a weight-loss program or what questions to ask. This information can help you make an informed decision about joining a program.

A Responsible and Safe Weight-loss Program.

Experts agree that the best way to reach a healthy weight is to follow a sensible eating plan and engage in regular physical activity. Weight loss programs should encourage healthy behaviours that help you lose weight and that you can maintain over time. A safe and effective weight loss program should include:

1. Healthy eating plans that reduce calories but do not rule out specific foods or food groups

2. Regular physical activity and/or exercise instruction

3. Tips on healthy behaviour changes that also consider your cultural needs

4. Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)

5. A plan to keep the weight off after you have lost it

Ask Questions

Gather as much information as you can before deciding to join a program. Providers of weight-loss programs should be able to answer these questions:

1. What does the weight loss program consist of?

2. What are the staff qualifications?

3. Does the product or program carry any risks?

4. How much does the program costs?

5. What results do participants typically have?

What does the weight loss program consist of?

1. Does the program offer individual counselling and/or group classes?

2. Do you have to follow a specific meal plan or keep food records?

3. Do you have to purchase special food, drugs, or supplements?

4. Does the program encourage you to be physically active, follow a specific physical activity plan, or provide exercise instruction?

5. Does the program provide information on how to make positive and healthy behavior changes?

6. Is the program sensitive to your lifestyle and cultural needs?

Does the product or program carry any risks?

1. Are there risks related to following the program's eating or exercise plans?

2. Are there risks related to using recommended drugs or supplements?

3. Do participants talk with a medical professional?

4. Does a medical professional oversee the program?

5. Will the program providers work with your personal health care provider if you have a medical condition or are taking prescribed medications?

How much does the program cost?

1. What is the total cost of the program?

2. Are there recurring costs such as weekly attendance fees, costs of food and supplement purchases, etc?

3. Are there additional fees for a follow-up program or to re-enter the program for follow-up after you lose weight?

4. Are there additional fees for medical tests?

What results do participants typically have?

1. How much weight does an average participant lose and how long have they kept off all or part of their weight?

2. Can the program provide references?

Armed with this information you should be better equipped to avoid anyone touting empty promises or those that can't sustain long term results.

FREE WEIGHT LOSS TIPS

2007-12-17T23:47:00.000-08:00

Congratulations! By reading these FREE WEIGHT LOSS TIPS!!! you are taking a step toward your goal of achieving a healthy new figure. I did it and so can you! Ok, so let's start with these weight loss tips. I identify Weight Loss with mathematics. Bottom line, it is a simple case of addition, multiplication, dividing, or minus.

1 calorie + 1 calorie = 2 calories

2,000 calories - 800 calories = 1,200 calories (healthy amount
to lose weight)

2 pounds x 4 = 8 pounds (losing or gaining 2 pounds a week)

20 pounds/5 months = 4 pounds (if wanting to lose 20 pounds
in 5 months, then we will lose
4 pounds per month to reach that
goal)

The point is that THERE IS NO MAGIC PILL NOR MAGIC CREAM that will help you lose unwanted fat permanently. The true and honest weight loss tip summarizes in a simple tip: Eating healthy and having an Active lifestyle. That simple tip will help you achieve a healthier look, more energy, and a self-confident attitude.

As you can see, everything has to do with numbers and how well we play with them. There is no magic potion nor pill that will give us long term weight loss results. Nutritional supplements are supplements to help you get missing nutrients, but cannot be seen as miracle potions or the magic answer to our unwanted fat. It is a matter of changing bad eating habits for healthy ones and exercising more. I believe that each individual is special; hence, I encourage you to make a personal commitment and lose the unwanted fat. You can do it; I believe in you, just as someone believed in me when I made the decision to burn that fat!

Here is a list of tips to help you lose weight safely:

Whatever diet you select, remember that there is no magic trick, but a commitment from you to eat healthy.

Best secret to lose UNWANTED FAT? Exercise! Yes, exercise! Exercises increase your metabolism to speed up burning fat. We suggest you exercise at least 30 minutes 4 times a week.

Don't starve. Simply, eating increases your metabolism. Skipping meals will only slow down your metabolism in an attempt to conserve calories when it conceives as a crisis situation where limited fuel is available. Starvation will make you lose more muscle than fat!

Please, please, please, don't fall for fake infomercials with MAGIC potion or pills promising to lose 5 or 10 pounds overnight. It just wont work!

Plan your meals the day before or weekly. This will help you to take control of cravings, rushing to fast food, and you will know your menu is healthy.

Drink GREEN TEA during the day. Many studies agree that GREEN TEA increases your capacity to burn fat. I take it in the morning before breakfast and afternoon either with lunch or after.

Go shopping after eating. It will help you stop buying compulsively for fast food. Limit your purchases to your already well thought prepared meals. Don't get tempted for any junk food! They might look good.. but not on our bodies!!! No, no, no, no!

Get to know your body needs. Each individual has different metabolism. Therefore, what worked for your friend might not work for you. Do not get discouraged. If you need to feel motivated, think about me. I will be cheering for you!

Drink at least 8 glasses of water throughout the day, not in one gulp. Your body needs to be hydrated. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches.

Secret to lose body fat? You must eat fewer calories than your body burns off. That is all!

Ideally, eat 5-6 small meals every 3 hours. But remember... smaller quantities not HUMONGOUS sizes.

So much written about PROTEINS. Increase your protein intake. Protein helps to build new muscles, increase your metabolism - which burns calories.

Think positive and visualize the NEW you.

Have the worst photo of yourself, yes, exactly, that one... the one you don’t like because you look fat paste it in a place where you can see it. Next to it, place an ideal figure either of yourself or from an inspiration figure to motivate yourself and reach your goal: A NEW HEALTHY FIGURE!!

Don't let other people's negative comments affect your weight loss program. Be consistent and know that you are working toward the NEW you.

Not liking counting calories or carbs? Don't panic! Just learn good eating habits and choose vegetables/fruits.

Say SO LONG TO JUNK FOOD!!! You are not a human garbage bin! Instead, eat lots of vegetable and fruits.

Weight Loss Replacement meals are excellent when in a hurry or planning your calorie intake. Check for well balanced meal replacements to get all your nutrients.

Be patient, losing weight is not overnight. But you are on your way to overcome obesity!

Say NO to BIG PORTIONS when eating out. Ask for medium or smaller portions. Enjoy smaller portions of healthy foods.

Take breaks when feeling pressured or under stress. Take a walk, meditate, or listen to your favorite music. It will lift up your spirit.

Waking up and wanting to feel energized? Get some hot water with a squeeze of lemon before breakfast. It will speed up your metabolism for the day, and helps prevent constipation.

Learn to love yourself. Love is the most powerful tool to accomplish everything.

If you are a believer, pray for strength to keep your new healthy life style.

Modernize your wardrobe. Don’t hide on those big t-shirts!

Exercise at least 3 times a week, diet alone will not help you lose weight and keep it off. Hints: home exercise videos, walk, go to a gym, run, hike with a friend.

With our rush daily life, we tend to eat fast. Try to eat slowly, chewing each bite completely. This will help you to enjoy your meals and decrease your appetite.

Good news for those chili lovers! Chili helps to speed up metabolism.

Read labels to see your calorie intake. Remember a calorie is always a calorie. What goes in remains in if you consume extra calories.

Avoid eating 3 hours or more before bed time. If feeling hungry or craving for sweet, have a cup of a flavored tea or a simple fruit.

I will be happy to hear from you and wish you all the best. Do not give up, you can do it, be positive and start today your way for the new you! Your commitment is also my commitment, “Official! Overweight? NO MORE!” We can do it!

Ephedra: It's Not Just for Weight Loss Anymore

2007-12-17T09:32:00.000-08:00

Americans are buzzing about the FDA’s recent decision to reverse the ban on ephedra and ephedrine supplements in the United States. Known as the “world’s oldest medicine,” ephedra has been used for thousands of years for its variety of healing properties. While ephedra is not a cure-all, it is successfully used in treating hundreds of afflictions, including some that may surprise you.

When the average person hears the word “ephedra” they generally think of two things: “weight loss” and “banned.” The millions of people who have safely used ephedra to burn fat and lose weight were devastated when the U.S. ephedra ban was imposed in early 2004. The FDA was claiming a high death rate attributed to use (or misuse) of ephedra and ephedrine (the main “active” ingredient in the ephedra plant). However, further research showed that only five of these deaths could be attributed to ephedra use, so the ban was lifted. To put the number of adverse events into perspective, consider that over 12 million people reportedly used ephedra during 1999.

Ephedra has thermogenic qualities, which means it can be used to speed up the body’s metabolism. This natural increase in metabolism is what results in virtually effortless weight loss and has earned ephedra the nickname “miracle fat burner.” Unlike other weight loss products on the market, ephedra helps the body retain lean muscle mass. The thermogenic qualities of ephedra also improve the body’s ability to eliminate toxins (through urine and sweat), which can reduce unnecessary water retention.

What you may not know is that the ephedra plant has been used to treat a number of respiratory and circulatory conditions, including asthma, allergies (such as hay fever) and the common cold. Ephedrine, or the synthetic equivalent called pseudoephedrine, can be found in many over-the-counter cold and allergy medications, including Sudafed. Ephedra is a vasodilator, which means it relaxes (or dilates) blood vessels, which allows blood to flow more easily, and allows nasal passages to open wider. In Chinese medicine, ephedra has been used for thousands of years to increase blood flow and improve circulation.

Athletes have used ephedra for centuries, since it helps build muscle and burn fat. Many people report increased energy and stamina while using ephedra, which increases overall athletic performance.

Ephedra is generally considered safe when adhering to the recommended doses. Since ephedra is a very powerful and effective supplement, you should check with your physician before using ephedra if you have any of the following conditions: anxiety, high blood pressure, glaucoma or heart disease. Do not take ephedra if you are pregnant or lactating. It’s recommended to check with your physician before beginning any weight loss program.

Eating a Clean Diet for Permanent Weight Loss

2007-12-17T09:31:00.001-08:00

If you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. Guidance is good but ultimately you must learn to make better choices in your eating which leads to your gaining the ability to maintain your new shape after the weight has been lost. The Clean Diet is the answer.

What is the Clean Diet?

The Clean Diet means different things to different people. My version is less strict than some because frankly I'm not a competitive body builder and I don't have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are of the same mind as I; that being, I want to lead a basically normal life. Eating out sometimes, enjoying parties sometimes, and generally not feeling like I have to "watch what I eat" or suffer the consequences. The way I eat is sometimes called the non-dieting approach because I don't diet, but I do pay attention. That's what the Clean Diet means: paying attention to what you're eating.

What Can I Eat on The Clean Diet?

Vegetables: Enjoy unlimited raw, steam, baked. Go for it. I don't know anyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean yourself from sauces, and learn to like them without added butter or salt. Vegetables like carrots and beets for instance are very high in natural sugars (that's the point -- nature intended to give you sweet things whereby you'd WANT to eat them and would consequently get adequate Vitamin C among other things).

Fruit: Try to eat at least one or two pieces a day. More is fine. There is no reason to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less than 100 calories. That's not exactly going to break the diet bank, is it? Eat all the fresh fruit you like, especially late at night if you're working on learning to give up your chips or cookies habit. Apples are great for snacking, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh fruit, and saved canned fruits for once in awhile.

Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning cereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don't need a lot to get the nutrients. Learn the difference between densely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, high in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syrup is dense (and processed too).

An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You'd need four times the fresh grapes to equal the dried.

Clean foods are as close to their natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and one is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wanting more. Betcha can't eat just one was more than a catch phrase for Lay's Potato Chips. It's a truism.

Grains & Beans: Whole grains like whole wheat, rice, millet, barley, and others. Drop the habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them regularly, then you need to make a modification. Cakes, crackers and the like are simply not good for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, just not every day. Not even every other day. Once a week is plenty, and if you can't commit to weaning yourself off those foods, then you need to adjust to living with a higher body weight. It's not a character flaw, but it is a fact you must face. What you eat, dictates how healthy you will be, both mind and body.

Whole grain means whole grain. Bread that lists whole wheat is not 100% whole grain. Watch out. Seeing Whole Wheat on the package means nothing. You want to see either 100% Whole Wheat or 100% Whole Grain. Brown bread is not always whole grain, but it may be brown because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I think they are better. You might not share that belief, especially if you're used to the light and fluffy white bread.

When I was a teenager I could easily eat 10 slices of white bread french toast and still not feel satisfied. How ridiculous is that? I could, on the other hand, eat about three pieces of whole grain bread french toast and that was enough.

Many people think if it is brown it is healthier, but it is not true. If it is whole grain it is better than refined, but that isn't licence to eat lots of bread. A sandwich now and then is just fine, thank you. The best breads are heavy. Think of being a peasant sitting around a fire cooking a thick soup. What kind of bread would be best to sop it up? Some lame white bread that would disintegrate if liquid touched it, or a thick, hearty brown bread that could serve as a staple if need be? I'll take the second.

My favorite thing to eat is brown rice with stuff. "Stuff" means any vegetable concoction, or sauce, or just something to sort of mix in there. Use a little oil, preferably olive or sesame for flavor. My favorite quick vegetable is steamed sliced carrots and onions. Both onions and carrots are naturally sweet and ultra delicious all by themselves. Once you learn to simply eat foods the way nature presents them, you'll find your appetite stays more in line with better health.

I didn't intend to create a food rule book. My intention is to point out that you need not live on a skimpy portion of grains like 1/2 cup of oatmeal with 1/4 cup skimmed milk and a half a slice of dry toast for breakfast. Eat hearty. I'm an example of how hearty eating will enhance your health, and bring your weight into line, not the opposite. I'll have one or two cups of oatmeal with raisins and a sprinkle of brown sugar (it won't kill you) or if you've grown used to it, no sweetener at all. Use milk if you like, or soy milk.

Lean Meats, Chicken, Fish: Support your local butcher and farmer. When you buy your meat from a local butcher you can be assured you are getting the best available. Okay, it costs more than the grocery store brand. If you want the best, buy the best. Avoid farm bred fish at all costs. Simply ask your meat counter to stock fresh fish.

Desserts, treats, snacks: It's okay to eat these things, but practice moderation. If you can't do that, and think you'll eat the whole bag, then don't get them when you're alone. Share some with someone else. Buy the smaller size package. Do whatever it takes, but don't tell yourself you can never eat any certain food again, because that just makes it all the more difficult to handle it when the time comes.

The Clean Diet is More a Way of Life than a Strict Set of Eating Rules

Most people will allow themselves one or more "cheat days" every week. The best plan is simply to choose eating clean as your primary eating style, and when you don't you don't but every meal stands alone. If you over ate at breakfast, you just eat your usual lunch. You don't try to "make up for it" by skimping on lunch. That's an equation that will never work. Just eat normally, and when you occasionally overeat, so be it. That way, rather than always thinking in terms of, "I'll start my diet again next Monday," you just get right back on your plan. While no foods are forbidden on a clean eating plan, common sense rules the day.

See if eating a Clean Diet might work for you. Start by adding more fresh fruit, and a few vegetables. Buy frozen vegetables and add them to your other foods, such as when you eat a frozen meal for instance. If you want chips with your sandwich, take a handful (and a half, if you want) and put it on your plate, rather than bringing the whole bag of chips to the table. Decide in advance how many cookies you'll have. Will four be enough, how about five? It's still better than half a bag. Take it one day at a time, one meal at a time, and you'll find things happening in no time.

Eating Wisely and Weight Loss

2007-12-17T09:31:00.000-08:00

Please bear in mind that I am not a dietician, or a physician, and my opinions are those of a Yoga teacher and life-long student of Ayurveda. Always consult your family physician before changing your diet.

It may be generally agreed that eating wisely and weight loss do not often agree. Just look back that the parade of “fad diets” that didn’t seem to work over the long term and, in retrospect, were not wise from the onset.

This article will be a “union” of ideas from Ayurvedic principles, modern fitness concepts, and overall strategies for better health.

It goes without saying that a vegetarian diet is healthy. Only a decade ago, there were many reservations, among local physicians in New England, in regard to this concept. How rapidly knowledge, insight, and opinions change.

Marie, my wife, exposed me to the vegetarian diet. Before that, I ate what is now called the “Mediterranean Diet.” The diet I eat, to this day, is a combination of the two. The combination of these two, “classic” diets, are easy for me to live with and it is not an effort, at all, for me.

That is the biggest hurdle for most people. Many of us take on a radical dieting change that we cannot live with. Most of us can afford to make a few small changes at a time, instead of changing everything at once - unless you are dieting under the guidance of your doctor or dietician.

Therefore, I propose a few small changes to your eating habits that will make sense. You do not have to change them all at one time.

Sit down and focus on eating your meal.

Avoid television, reading, heated conversations, etc.

Thoroughly chew your food at a slow pace and do not put more food in your mouth until you have swallowed the previous bite.

Be aware of how hungry you are before your meal.

Try to avoid too much time between meals, as this leads to over consumption and your stomach should never be more than three quarters full, after a meal.

Exercise tip: Some of you practice Yoga and understand the many benefits of Sun Salutations, but have you ever tried weight resistance?

Strength training increases energy expenditure during a weight resistance training session. The high intensity of strength training indicates a high utilization of carbohydrates during a training session.

During the post-exercise recovery period, energy expenditure is elevated for a period ranging from two to fifteen hours (1). The increased energy demands are obtained by burning more calories, and a good portion of the calories are coming from fat stores.

Reference (1) - Melby C, Scholl C, Edwards G, Bullough R. Effect of acute resistance exercise on post exercise energy expenditure and resting metabolic rate. Journal of Applied Physiology 75(4): 1847-1853, 1993.

Even if you work every body part just once a week, this method of cross training will effectively burn calories. When you combine this with any aerobic activity, you have a powerful combination. Rowing and bicycling are good substitute forms of resistance too.

Strategies for results: Get help from a qualified Personal Trainer, Dietician, or a Life Coach. You could do it all yourself, but how much time do you have to “spin your wheels.” without any progress? These services exist for those who don’t want to waste time and want solutions now.

CLA - Weight Loss Wonder

2007-12-16T21:30:00.001-08:00

Trade name "Tonalin" - CLA (Conjugated Linoleic Acid) is a naturally occurring fatty acid that is found in primarily meat and dairy products, and is also derived from safflower oil. CLA has gained a lot of attention in the past few years, due to its safe and effective use as a weight-loss product. CLA not only helps with weight loss, but converts excess fat into lean muscle mass.

There have been numerous studies showing that CLA is being used for other health benefits besides weight loss, but the main reason of its popularity seems to be focused on the reduction of body fat. CLA increase lean muscle mass which helps slim the body; because the more muscle mass, the more the body uses up calories, thereby speeding up the fat-burning process. Some of the studies have shown that people taking this supplement lost a significant amount of weight without changing their diet. CLA interferes with a substance in the body called "lipoprotein lipase" which stores fat in the body. By interfering with this substance, the body uses stored fat and turns it into energy.

Not only does this remarkable supplement help burn fat, but it seems to interfere with the growth of tumors and cancer. It has a great cancer-fighting potential. It has also been shown to be effective against breast cancer. Some of the other health benefits of using CLA, are for an enhanced immune system, as well as for anti-inflammatory and antioxidant protection. Another interesting point is that CLA seems to have the ability to prevent the build-up of cholesterol deposits in the arteries.

Diabetics may also benefit from CLA, because of its ability to normalize impaired glucose tolerance in people who are non-insulin dependant; thus playing an important part for the treatment of Type 1 Diabetes. Studies are still being conducted at many universities to explore other aspects of using CLA.

Suggested use of this supplement should be 1 capsule with each meal. Although this supplement has no known side effects, caution should be used if you suffer from gallbladder problems, liver disease, or if you have a problem with fat digestion. Make sure you are getting pure CLA (Tonalin). CLA can be found in health food stores.

How to Identify Fraudulent Weight Loss Claims

2007-12-16T21:30:00.000-08:00

The FTC has released an 18-page report to help the media identify products that use fraudulent weight loss claims in their sales pitch. The report, Red Flag Bogus Weight Loss Claims, is available here: http://www.ftc.gov/bcp/conline/edcams/redflag/. Although it is geared toward the media, consumers may also learn from the brochure.

Below are the seven warnings of the report.

FICTION: Products that claim you can lose two or more pounds per week without dieting and exercise. A claim is false if it is telling you that you can quickly lose weight, drop dress sizes, lose inches, or lose body fat without changing your lifestyle.
FACT: Losing weight will require you to change your eating and exercise habits.

FICTION: Products that claim you can eat whatever you want and however much you want with no limits. A pill that will allow you to eat whatever you want and still lose weight? Science may be good, but it’s not going to change the laws of physics.
FACT: What goes into your body must go somewhere, whether it is expended into energy, turned into fat, or turned into waste; your body must do the work to expend the calories.

FICTION: Products that claim your weight loss will be permanent even after you stop using the product. A pill that will curb your appetite is only going to work while you use the pill.
FACT: Anything permanent is going to require a permanent lifestyle change.

FICTION: Products that claim they will block absorption of calories or fat and lead to substantial weight loss.
FACT: Even fat blockers must be used in conjunction with a lower calorie diet.

FICTION: Products that claim you can safely lose more than three pounds a week for more than four weeks at a time. You should consult your health care professional for what your goal weight loss should be every week, especially if you are diagnosed with obesity.
FACT: Intense weight loss of more than three pounds per week over several consecutive weeks can be damaging to your organs and cause health problems.

FICTION: Products that claim all users will lose substantial weight.
FACT: No product can work for everyone.

FICTION: Products that are worn on the body or rubbed on the skin will cause substantial weight loss. Patches, creams, lotions, body wraps, clothing, shoes, earrings, rings, belts, buzzers, etc. etc. – leading to weight loss?
FACT: Weight loss can only occur through changes in diet and exercise.

Weight Loss tips

2007-12-16T21:29:00.000-08:00

You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.

Weight Loss tips

All throughout my childhood and teenage years I watched helplessly as my mother tried every fad diet under the sun. I recall one time she ate boiled cabbage and nothing else for a whole week. I felt my mothers’ frustration and misery but I could not understand why it was so difficult for her to lose weight and keep it off – until that is I became a weight loss coach.

For the past two years I have been assisting people to achieve their ideal weight and in this time I have experienced what contributes to a successful weight loss story.

Get serious
It all starts with you and how serious you are. The key to successful weight loss is dependent on your level of commitment. How would you rate your seriousness on a scale of 1 – 10 (10 being deadly serious)?

Staying motivated
Always keep the end in mind! Write down all of the reasons why you are motivated to lose weight now. Record these reasons on a piece of card that can be kept in your wallet or purse. Each morning and before going to bed remind yourself by reading aloud why you are motivated to lose weight.

Facing challenges
Every day you are likely to face challenges which can disrupt your focus and get in the way of your weight loss goals. Write down all of the challenges that you know have made losing weight hard for you in the past because this will help you to develop a better strategy this time. Three common challenges are lack of results, boredom and lack of support from spouse, family and friends.

Safe and effective
When choosing a weight control program I would recommend looking for the following:
Balanced nutritious
Provides you with balanced nutritious meals
Teaches you about better eating habits
Choose a weight control program that teaches you how to maintain your weighr t once you have reached your goal.

Diet And Exercise Evolution: Best Weight Loss Exercises

2007-12-16T09:03:00.002-08:00

The only absolute truth in the area of exercise and weight loss is this: Becoming more physically active will burn calories, and as long as you don't absorb those calories back by eating more, you will lose weight. Getting active and getting your muscles to burn more calories is an essential part of a weight management program. It will improve your circulation and your nervous system more than any diet could. Regular exercise can fight all signs of aging, lower cholesterol ratings and reduce osteoporosis. But the question that fuels the multi-million dollar fitness industry is, "What exercise is best?"

This is a very contentious area. Mr. Weightless will only tell the simple truth, so below is the information that has been proven to be true, but the final judgment is yours.

Slow and Steady Wins the Race...

Slow and steady exercise that raises your heart rate a significant amount, but that still allows you to breathe without struggling for at least 20 minutes will encourage fat loss. This is called aerobic exercise. The term aerobic means "with air", meaning that your muscles are burning sugar and fat in the presence of oxygen. To be able to burn calories in the presence of oxygen, you have to be taking regular breaths, so the activity you're doing must be a moderate pace, at most. For many people who are overweight, this can mean simply a fast walk. For many athletes, this may be a quick run. It doesn't matter where you are along the spectrum as long as your heart rate is raised and you can breathe normally.

Why 20 minutes? At first, your body will only burn blood-sugar because it is readily available. If you keep going long enough, your body realizes that blood-sugar won't be enough, so it starts burning fat as well. If you stop exercising before this happens, then your body will simply be tired and you will feel hungry because your blood-sugar will be low (see my article on Satiety). Your body wants to retain the fat and avoid burning it. This is a survival mechanism... read my article on Adaptation.

Or Does Maximum Intensity?

There is another school of thought that has had similar success with just as much good theory behind it. Vigorous exercise for 10-15 minutes will burn just as many calories from your blood-sugar as a longer duration exercise, but it will also raise your metabolism for many hours afterwards. In other words, you won't burn fat during your workout, but you will slowly burn fat for a period of time after finishing. This method has been shown to have more dramatic effects on lowering body-fat than the low-intensity exercise described above. This is anaerobic exercise, meaning "without air". You'll be going fast enough that your breathing won't be enough to fuel the calorie burning. Carbohydrates (blood sugar) will burn without oxygen, which leads to the creation of lactic acid. This is what accumulates in your muscles, and makes them feel like they're burning.

However, there are serious drawbacks to this method, which make it difficult to recommend this strategy. Before embracing the high-intensity mindset, read below.

First, if a person is just starting a program, they risk serious injury if they try to exercise too vigorously. Knees, hips and ankle joints are very common injury sites, and muscle cramping can be very painful even if it is short-lived. Don't exercise at your peak intensity until you're used to exercising!

Secondly, high-energy activities tend to be high-impact on the body. Running fast, playing racketball, and jumping jacks wear down the connective tissues in the body, so even if a person is not directly injured, they are causing long-term damage. People who run road races often have chronic hip, knee and ankle pain. If you decide to pursue this type of high-energy program, I highly recommend a reclined stationary bike to reduce the strain on your joints.

The third problem is how vigorous does a person need to exercise? If you go at your absolute peak, you may only last three minutes, maybe less, and that won't be effective. It is difficult to gauge how much you can push yourself to be exhausted exactly at 12 minutes.

Finally, though vigorous exercise technically takes less time, it requires changing into workout clothes, doing the exercise, then taking a shower and changing back again. That means scheduling more time for the preparation than for low-intensity activities, as well as having access to a place to change. On the other hand, going for a brisk walk you can do on a whim, maybe more than once a day, in your regular clothes.

The Best of Both Worlds

You can get good results using either method, but the best method is to combine the two. Your goal should be to do a warm-up of aerobic activity for about 20 minutes, followed by 10 minutes of anaerobic exercise. For many people, a 20 minute brisk walk followed by a 10 minute run makes the most sense. For those who play high intensity sports like racketball, a light warm up on a stationary bike for 20 minutes before a match can kick-start the fat burning process. Everyone is different.

That may be too much for someone who is just starting out, though. The best recommendation is to start at a low intensity activity like walking, and gradually increasing the intensity week to week. A good way to do this is to walk down the street directly away from your home for 20 minutes, then turn around and walk back at a slightly quicker pace. This low-intensity 40 minute exercise every day should be fine for the first week. Don't aim to run right from the start, start slow, be patient, and improve consistently every day. After a week or two, turn the "walk away" portion into a quick power-walk and try to jog all the way back. Remember to use time, not distance, as your measuring-stick. Making your workouts shorter is not the goal, we always want our fat-burning exercise to last 30 minutes, and our warm-up aerobics to last 20 minutes, regardless of distance.

The Ultimate Weight Loss Exercise

Interval Traning is the best combination of long-duration aerobic exercise and short-duration anaerobic exercise, and can melt the fat off faster than anything else. Look for my article describing Interval Training on WeightlessProducts.com

Frequency

How regular should exercise be? Every day. Anyone can fit in one half hour into their schedule. You should look forward to the physical activity, so choose one that you like to do if walking isn't for you. Remember that you're training your body to lose weight. If you don't exercise every day, your body will think that when you do exercise, it's a minor exceptional change. Only by doing it every day will your body come to expect it, and will therefore prepare for it. Training your body to expect to burn calories is half the battle! If anything, take the stairs instead of the elevator.

Indentify Your Weaknesses: 21 Common Weight Loss Barriers

2007-12-16T09:03:00.001-08:00

A self-help guide to help readers determine what is keeping them from losing weight successfully.
People have free will, as we all know, and that means that tough issues like weight loss can become very confusing. Thousands of books and videos on the subject give more advice than we could ever handle, but the real tools you need are inside of you.

The little things that you do throughout the day, the way you feel about things and the way you see yourself all determine your weight. The following questionnaire will help you point out your strengths and weaknesses, possibly shedding some light on your lifestyle. Whether you’re trying to lose weight or maintain your current weight, behavior modification is vital.

Answer each of the questions to the right “true” or “false” honestly. Wherever you answer “false,” you may have a weakness that’s holding you back in your quest for weight management. Remember to be completely honest with yourself.

In general, I have a positive outlook. You will get nowhere if you don’t. If you’re a “the cup is half empty” person, you probably don’t realize it. Do you like most of the people you encounter? Do you usually go to bed at night with a positive feeling about your day? Do people turn to you when they’re down? If not, you may need to work on your attitude before you can go any further.

I exercise at least three days a week. Your diet isn’t the only thing you should work on. Exercise changes your body, to make it more efficient at burning fat. If you don’t do this, the weight you lose will primarily be muscle and bone mass – things you can’t afford to lose. If you exercise, the weight you lose will be fat, and you’ll look and feel much better.

I set goals that are realistic and attainable. Unfortunately, many companies bank on convincing consumers that losing ten pounds by Saturday can rally happen. You can realistically lose a pound or two per week, on the average. If you want to lose twenty pounds, give yourself three or four months, and monitor it weekly. Remember that the more gradual the weight loss is, the more likely it is to stay off.

I follow a healthy, balanced diet. Don’t be fooled by the notion that avoiding one type of food or gorging on another will help you along the path to weight loss. Your diet should contain a bit of everything nutritious. About two thirds of your diet should come from complex carbohydrates (whole grain breads, cereals, rice, fruits and vegetables). You also need two or three servings each of calcium-rich dairy foods and protein items like meat, fish and nuts.

I set “mini-goals” to avoid being overwhelmed by large ones. To a child in September, the school year will never end, but holidays and birthdays along the way make it much easier to understand how long nine months is. The same way, assign yourself weekly goals and assess your progress that way while working toward the biggie.

I am always aware of how much fat and calories are in the food I eat. Keep in mind that each gram of fat has nine calories. Fat should make up no more than twenty percent of your total calories. This means that something with “only” 100 calories is fattening if it has eight grams of fat, since 72 of its 100 calories comes from fat. Being mindful of this is a powerful tool.

When I have a craving, I can handle it without eating. We all have our methods. Chewing gum can sometimes ward off cravings, as can drinking a glass of water. Some people even find that keeping their hands busy helps. If you feel compelled to quench that craving, you need a way to handle it.

I reward myself for overcoming obstacles. You are much more advanced than Fido, but isn’t it easier to shape his behavior using biscuits as rewards? This works with people, too, and not just children. When you’ve lost that first five pounds, do something for yourself, even if it’s just saying, “Yeah, I’m good!”

I don’t eat anything unnecessary. When you have pancakes, do you have to slap more butter on them before smothering them in maple syrup? Do you put mayonnaise or oil on your sandwiches? These things aren’t necessary. They’re just examples, but many people make simple foods very fattening by adding the extras. Learn to eat things without all the frills and you’ll avoid a lot of unwanted fat and calories.

I spend less than one hour per day watching television. It’s definitely addictive, especially when a great deal is going on in the world and the news is intriguing. Keeping busy is probably the best habit you can adapt, though. If you have three or four hours of television to watch every day, you’re depriving your body of activity.

I rarely eat at restaurants or buffets. When I do, I’m careful. It’s a well-accepted fact that fat makes things taste better. Restaurants want their food to taste good, so they use a lot of fat. Even things that seem low in fat probably have plenty of it. A good example of this is fish served in a lemon-butter sauce. A good salad can be ruined by ranch dressing. It's really better to plan your meals ahead of time and eat at home.

I eat small amounts of food several times a day, instead of two or three big meals. Doing this gives your metabolism a big kick-start. When you eat a large meal, then fast for several hours, your body tends to hold onto the calories from that meal, in case it has to wait a long time for more nourishment. If you get your body accustomed to eating in smaller intervals, you burn calories much faster. This is a pretty neat little phenomenon.

I serve myself reasonable portions. One good way to assure that you do this is by using a smaller plate than usual. The appetite is rather dependent on the mindset of the person eating. If you’re used to having huge portions of each item at dinner, you’ll want huge portions, no matter how hungry you are. Train yourself to be mentally satisfied with average-sized portions.

I drink at least two liters of water every day. Water curbs cravings, decreases bloating and water retention and enhances your liver’s fat burning capability. You should never allow yourself to get thirsty. Two liters of water isn’t that much. Just get into the habit of sipping it all day long, and soon, you won't be able to live without it. Visit www.inch-aweigh.com/water.html for more info on drinking water for weight loss.

I manage my stress productively (without using food). Many people eat when they encounter stress. They tend to look for “comfort foods” that remind them of a much easier, stress-free childhood, opting for ice cream, meatloaf and cookies. If this is you, find other, less destructive ways to deal with stress. If you begin an exercise program, this will help tremendously.

I eat slowly. Your body doesn’t realize that you’ve had enough to eat until several minutes after you’ve had it. If you eat too hastily, you’ll fill yourself up and possibly eat more on top of that. Studies have also indicated that the body is accustomed to an average numbers of chews per mouthful. If you chew your food more than usual, not only will you eat more slowly, but also you’ll trick your body into thinking it’s had more to eat.

I recognize my faults and take responsibility for them. Some overeaters are like alcoholics, in that they don’t realize that they are abusing food. A woman might get into a fight with her husband, gorge on a half-gallon of ice cream and the blame him for it. This is dangerous behavior. Don’t let anyone or anything distract you from your goals. If you do, you must recognize that you are the one at fault.

I only eat at the table. Sitting on the sofa with munchies is a bad idea for those who want to lose weight, because it encourages passive eating. When you confine yourself to the table for meals, you won’t be doing anything but eating, and therefore, you won’t eat quite as much.

I don’t indulge myself at social affairs. This is terribly difficult for a lot of people. Stuffed mushrooms and cocktail wieners seem so small and harmless, but they contain more calories and fat than they should. Birthday cake is great, and a little piece probably won’t hurt you, but where do you draw the line? One key to weight management is learning (or forcing yourself) to control yourself in such a situation.

I never eat anything within three hours of my bedtime. Your metabolism slows down at night, so if you go to bed with a full stomach, your body won’t deal with the calories as efficiently as it would during the day. If you’re used to munching on chips or sweets during prime time, you’re putting weight on yourself. After dinner, eat nothing else. Even if you think it will kill you.

I have made a real commitment to achieving or maintaining a healthy weight. If you truly believe that you will lose weight, you will. Unfortunately, it’s hard for overweight people to do that. They often cannot picture themselves any thinner than they are. Even if you can’t picture it, commit yourself to it wholeheartedly. Recognize that your belief in yourself is the number one ingredient to leading a healthy, happy life.

Nobody can lose weight for you. No bars, shakes or exercise gadgets can do it for you, either. Only you can determine what happens to your body. If you want to make an improvement, start today, just by knowing in your heart that you want to make an improvement. Go through this list once a week until you can answer “true” to everything. It’s not impossible.

If you’re committed, you’re there.

Weight Loss Tips and Tricks

2007-12-16T09:03:00.000-08:00

You hear so many tips and trick about weight loss that it may leave you wondering which tips are the best and which tricks are really tricks?
You hear so many tips and trick about weight loss that it may leave you wondering which tips are the best and which tricks are really tricks? Let's look at how food and exercise affect metabolism and weight loss to help us understand why some of these tips and tricks work or don't work.

Lately you may have heard a lot about low carbohydrate diets and claims that they are working and that people are getting healthier without paying attention to the amount of fat they are eating. You may have even heard that the USDA is looking at changing the food pyramid.

There is a major flaw in the low fat diet plan and scientist are finally having to admit to it. Very little of your bodies Cholesterol comes from diet. Your body manufactures most of your Cholesterol from Carbohydrates. The culprit of turning these carbohydrates into fat is Insulin.

Insulin is vital to life because it regulates blood sugar, controls the storage of fat, regulates the liver’s production of cholesterol, functions as a growth hormone, is important in appetite control, drives the kidneys to retain fluid and much more. It is absolutely essential to life, but too much of a good thing can sometimes cause problems. Too much insulin can cause fat storage, cholesterol production and is caustic to the blood vessels. Insulin, by activating or inhibiting various metabolic pathways, can make us sleepy, hungry, satisfied, dizzy, lightheaded or bloated.

As you age your insulin receptors become less sensitive to insulin so your body overproduces insulin to meet what it thinks is it’s need. By carefully monitoring the types and amount of carbohydrates we eat we can clean up our insulin receptors. Decreased insulin receptor site sensitivity is frequently the problem that Type II Diabetics (Adult Onset Diabetics) have.

Not mixing certain food types is a dietary concept out there now that actually makes some sense. For example it is a fact that if you eat only a fat and a protein together the fat goes right through you. Dietary fat by itself is not the culprit but when you add a carbohydrate to the mix the body will turn the dietary fat into body fat. If you eat a little protein and carbohydrate (Low Fat Diet) together your body will make fat to either store or use for energy depending on your activity level at the time. But why? You didn't eat any fat?!

As an example: After that fat free ice cream cone, your body produced more insulin than it needed because of your plugged insulin receptors. The insulin does what it is supposed to; it lowers your blood sugar level but then there is extra insulin circulating around so it goes to work and turns some fat into cholesterol and stores some fat somewhere else incase you decide to skip supper tonight.

By decreasing your intake of concentrated sweets, like sugar sweetened food and not overeating starches like breads, pasta and potatoes you may keep your body from the overproduction of insulin. Carbohydrates actually have a metabolic affect that make any fat you eat worse for you. Carbohydrates affect the hormone balance in your body to add to depression, lack of energy and mood swings.

Exercise really is the key for healthy weight loss. By increasing the strength and mass of your muscles you are better able to burn calories. Exercise makes the rest of your everyday activities easier therefore burning up more calories not only from the exercise but from having more energy to complete your daily activities. Having that energy is more likely to keep you busy so you think about eating less often.

Not eating 3 hours before bedtime is something you may have heard that will help you loose weight. There is much truth in this too, for more than one reason. We know that if you go to bed shortly after a big meal you don't sleep as well and you also don't have a chance to “work off” your meal but their is also another big factor.

Human Growth Hormone (hgh) is produced at night to help our body build and repair muscle. If you eat a carbohydrate within 2 to 3 hours of sleep time your body will not produce near as much of this hormone.

Exercise first thing in the morning now makes some sense too. If you have not eaten after your evening meal your body in the morning is fasting. If you exercise before breakfast it forces your body to burn fat. It looks like if you followed that exercise with a protein breakfast it would keep you in the “fat burning” (glycogen dominant) phase a little longer.

Quality protein sources like that found in meat, eggs, fish, and nuts is the best and quickest way to build lean body mass when you are part of an exercise program. Lean body mass (muscle) will help you burn calories. Because carbohydrates are what turns dietary fat into body fat it is healthier to avoid the carbohydrates than to avoid the fat because frequently by avoiding naturally occurring fats you also avoiding good quality protein sources.

Protein requirements are figured based on lean body mass so it is difficult to state the requirements. An average sized adult female (about 140 lbs) requirements are 50 grams protein a day but may need to be as high as 75 grams when very active during an exercise program. For an average adult male (about 175-180lbs) is 65 grams and could be as high as 90 grams a day during an exercise program.

Tip on foods to eat and foods to avoid:

Avoid:

All sugar sweetened foods if you are serious about a weight loss program.

As often as possible foods that are all or almost all starch content like potatoes, white bread, and pasta.

Processed foods often have unhealthy fat sources and chemical additives that drag your system down.

Eat:

All vegetables especially green vegetables raw vegetables and salads.

Meat, eggs, nuts, fish, tofu and beans. Whole grain cereals, pasta and breads.

The carbohydrates you do eat make them from whole foods in their natural state fresh fruit with the skins because the extra fiber will help with the carbohydrate digestion.

Fresh fruits to get your vitamins needed to make you feel good while exercising and taking care of your health.

The looks like it would be a great tool to count the grams of protein and carbohydrates eaten each day.

With this we have come back to the basics again. Eating whole foods in their natural state is always your best bet. Now we can see why our grandparents could eat bacon and eggs for breakfast and still be in great health. By eating certain foods at certain times and with some moderation in what we eat we can eat well and feel great doing it. We can improve our health and emotional well-being while improving our physical body.

Close Kept Secrets to Weight Loss Lesson #3

2007-12-15T22:25:00.000-08:00

Whew! So how did you do on that last lesson? Have you been practicing? There was a lot of content to take in and absorb, and practicing the techniques as well. I wanted
to make sure I included it all so you could see it from start to finish.

Now, this is via e-mail, and my sessions over the phone and face-to-face, are longer. I’ve seen such amazing results with Rapid Eye Technology and Emotional Freedom
Techniques and it’s only over a short period of time. Everyone feels a substantial release only after one session.

We’re moving into a new reality with energy therapy. Take care of the problem in quick, easy steps. It’s very different than standard talk therapy, which some people have used
for several years to overcome a problem. I was here as well. I had been to see different therapists off and on, but never released the problem until I saw an energy practitioner. I understood the part my childhood played in my life; I just didn’t know
how to release the pain. Once I did, I felt pure euphoria (I love that word) and became a totally different person. It’s a very freeing experience!

So how long is a session? Sessions are one and half hours the first session to gain information on the client and one hour in subsequent sessions. Some people can actually
release their pain in three sessions…..a woman who suffered from sexual abuse from her father did just that. Incredible, isn’t it?

Once the pain is released, then the client is able to make new, healthy choices and live the life he or she is destined to have.

It’s amazing the pain we hold in our thoughts/our bodies and that becomes the basis of our existence. We tend to live life in struggle and we believe that this is what life
is supposed to be. We grew up thinking that life is hard and strife becomes our comfort.

We get stuck in our thoughts that there is no other choice. We think in terms of limits and we place those limits on ourselves with our thoughts. God has wonderful plans for
you; you just will continue to peel back layers to know your wholeness.

Here's your homework. If you have't written your affirmations, then this week take some time to do so. Spend time each day on your affirmations. The more positive information
you can bring into your energy space (this is the entire space around you) on a daily basis, the better. Make sure they're in the present....I am powerful, I am my ideal weight, I am beautiful!

Remember, we have to break free of the negative programming that life is a struggle. Spend time doing positive things and affirmations is one way to do this. Have fun with this process. Turn on the music and dance while you're reading them. I love butt-movin' music. Sounds fun, doesn't it?

Again, thank you for allowing me this opportunity to live my passion. I am destined to help you clear your negative stuff so you, the glorious child of God that you are, get to truly experience life on such a deeper spiritual level.

I can’t wait until next week when I get to talk to you again. Check out
http://www.tamiclose.com.

Love and hugs

Close Kept Secrets To Weight Loss

2007-12-15T22:24:00.000-08:00

Close Kept Secrets to Weight Loss Lesson #1

I am so grateful that you’re taking steps to take control of your life. You will be amazed when we work together how much you’ll uncover about yourself. You’ll understand how your thoughts have contributed to your being overweight and you will take daily steps to put together a new plan of action for yourself. I imagine that you are tired of living like this and want some new, something better for yourself. I am here to help you and I know you can do it!

As an integrative body therapist, I work with energy and thought processes. With this in mind, we’re going to begin this lesson with a discussion on energy and how you attract excess weight.

Everything is made up of energy. The couch you’re sitting on, the table, even money is made up of energy. Our bodies are nothing but pure energy. Since everything is made up of energy, these things are affected by the Natural Laws of the Universe. These Laws are designed to manifest whatever we put our thoughts on. In simple terms, whatever you put your mind on, is what you’re going to get.

We’re going to look at one of the Natural Laws—the Law of Attraction. How does this apply to being overweight? When you hold negative thoughts in your body, symptoms appear based on those thoughts. In your case, you hold excess weight. You may be experiencing other symptoms as well, but your main focus right now is your weight. You hold negative thoughts in your body and this attracts excess weight. According to Louise Hay, author of You Can Heal Your Life, outlines weight issues in her book and anger is the driving force underneath the weight. It can be anything from anger at being denied love, anger at the parents or anger at one specific parent—often the father. In my case, I was angry at both parents, but more so my father.

Now, I'll be giving you homework assignments because I like this to be interactive and have you contribute as well. So here's your first homework assignment. It’s very simple. Identify who you’re angry with? You can include yourself. Once you’ve done this then describe why you’re angry with the person(s) you’ve identified and be specific.

We’ll be peeling back layers and these are simple steps to uncovering some layers. I will then address how you can release this anger so you can experience pure joy and love. In your case, especially of your body.

You are great just the way God intended you to be! You just need to peel back a few layers to reveal the wholeness that is already there. Thank you for letting me be part of your journey.

How closely are fibre and weight loss connected?

2007-12-15T22:23:00.000-08:00

Consumption of Fiber and weight loss are very closely connected.

The incidences of deseases like obesity, diabetes, colon deseases etc.are minimal in countries where the population has a regular dose of fiber in their diet.

Fiber is very important to solve the weight loss puzzle. Fiber cannot be digested by the human digestive system and it passes out from the colons taking all the waste material with it.

Fiber provides bulk and softens the stools therby helping in regular bowel movements and avoiding constipation. In the intestine, fiber produces a gel which binds the bile acids and this leads the lever to convert cholesterol into bile thereby reducing cholesterol levels.

Fiber makes people feel less hungry on account of its bulk and reduces appetite resulting in weightloss. It also helps the body in controlling blood sugar.

Ayurveda Medical Science recommends consumption of fibre rich vegetables in large quantities to get rid of all the toxins from your body.Removal of toxins automatically ensures removal of excess fat from your body.

There are two types of fiber found in foods:

Insoluble fiber :

Insoluble fiber doesn't dissolve in water. This fiber increases the bulk of the food and helps in the fast passage of waste materials from the colons avoiding build up of toxins and therby deseases like colon cancer.

Soluble fiber :

This type of fiber forms a gel in the intestine and helps in reducing the cholesterol.

Your body needs a regular dosage of 30-40gms of fiber to keep in good health and lose those excess pounds.

Consuming the following foods will keep you in great shape and health:

High fiber foods:

Oat bran, Corn Bran, rice bran, wheat bran.

Medium fiber foods :

Whole grains, whole wheat pasta, whole wheat flour, oatmeal-rolled oats, steel cut oats, wheat-oat flour, corn meal, brown rice.

Low fiber foods to be avoided:

Refined foods like white flour(bleached or unbleached), pasta, cream of wheat, oat flour, corn starch, white rice.

One important aspect of fiber and weight loss is drinking lots of water.

Water makes the fiber swell and work better.

However, increase your consumption of fiber very gradually to avoid digestive discomfort.

Ultimate Weight Loss: Fight Fat and Win

2007-12-15T22:22:00.000-08:00

As if you needed another reason to hit the snooze button, recent study concluded that your odds of being overweight are 24% lower for each additional hour you sleep. That's great and all, but what are those of us who work 50 hours a week on top of training and watching reruns on TV supposed to do with such findings?

Now there are different ways you can lose weight while you sleep. Some of us are spending the big bucks and taking products like 5-hydroxytryptophan, Conjugated Linoleic Acid, Gymnema Sylvestre, Glucomannan, Guggulsterone, fish oil and Gamma-Aminobutryic.

Guggu what? Yeah these products all help. But this can be complicated trying to work in all these pills. And some of us cant afford $400 a month in products.

So how do we cut the cost and lose weight while getting the limited amount of sleep that we get? Well try getting some natural and easy to find supplements such as Apple Cider Vinegar, Ginger Root, Garcinia Cambogia, Cayenne, Bladderwack and Bromelain.

All of these will help speed up your motabolism without getting your heart going like a lab rat and they will work for you while you sleep. Not only will they help with weight loss, but they will help your body in general.

Also Green Tea and Black Coffee can boost your metabolism without adding significant calories to your diet. Its the little things or changes that will help you keep your weight down where you like it.

Fast Weight Loss

2007-12-15T07:18:00.001-08:00

Here's a look at some of the most common diets people are using. I personally do not recommend or endorse any of the following diet plans. I recommend the “Bio-Rhythm Diet Plan” outlined in the “Weight Loss Secrets Revealed” E-book at http://www.weightlossobesity.com website.

The Atkins Diet
The Atkins diet is based on high protein, low-carbohydrate fare. It allows all of the meat and vegetables you want with no restrictions on fats. Fruits are kept to a minimum. Bread, pasta, and other grain products are restricted. Many people have had weight loss success on the Atkins’ Diet because it offers many delicious food options. However, it can be high in fat, possible harmful over long periods of time and low in fiber and calcium.

The Carbohydrate Addict's Diet
This is another reduced carbohydrate diet that allows meats, dairy, vegetables, fruits, and grain products, but restricts all other carbohydrates. It tends to be quite high in fat and saturated fat.

The Choose to Lose Diet
This is a low fat diet that allows you to eat from all of the major food groups. You are only restricted by a "fat budget" that you choose how to spend. Carbohydrates are allowed, as well as lean meat, poultry, seafood, fruits, vegetables, bread and pasta. The Choose to Lose Diet allows an ample amount of fruits and vegetables and it is low in saturated fat and it provides a fairly healthy eating plan for fast weight loss.

The DASH Diet
The DASH diet allows for a high carbohydrate intake, with moderate amounts of fat and protein. It was originally designed as a low-pressure diet. The DASH diet follows the principles of the Food Pyramid, but it suggests more servings of fruits and vegetables (up to nine daily,) and more dairy servings (two to three daily servings of low fat or nonfat dairy.) The DASH diet may require too much food for most people to see weight loss results.

The Eat More Weigh Less Diet
This diet is an extremely low-fat diet that focuses on vegetarian fare. It allows fruits, vegetables, whole grains, beans, egg whites, and some nonfat dairy products. This is a very restricted diet that limits even healthy foods like lean organic meats, poultry, and low-fat dairy products. This diet is great for vegetarians, but it is low in calcium, and it may be too difficult for most people to follow long enough to see weight loss results.

The Eat Right For Your Blood Type Diet
This diet plan bases you food choices on your blood type. For example, those with Type O blood follow an eating plan that includes lots of meat. Some of the "blood type" diets in this plan are too restricted in calories and they may be poor in nutritional balance. Little proof is offered on basis of the diet, that blood type should affect dietary choices.

The Pritkin Principle Diet
This diet focuses on restricting calories and eating more "watery" foods that fill you up quicker. (It follows the same principle that suggests you should drink a full glass of water before each meal to make your stomach feel full faster. It allows fruits, vegetables, pasta, oatmeal, soups, salads, and low-fat dairy, but limits protein sources to lean meats, poultry and seafood. This is a low-fat diet that offers plenty of fruits and vegetables, but it can be low in calcium.

The Protein Power Diet
This is a very high-protein, low-carbohydrate diet. It allows for lots of meats and fats but limits that consumption of fruits and vegetables. This is a very restrictive diet that limits healthy foods like whole grains and beans. It is very high in fat, especially saturated fat and it is very low in calcium.

Power Busters
This is a low-carbohydrate diet that is high in fat and protein. Fruits and grain products are forbidden, but high-fat meats and dairy products are allowed. Like many other low-carb diets, the Power Busters diet is high in fat, high in saturated fat, and low in calcium.

Volumetrics
The Volumetrics diet is a restricted calorie diet that allows fruits, vegetables, pasta, oatmeal, soups, salads, lean meats, poultry, seafood and dairy. High fat food and "dry" foods like crackers, pretzels, and popcorn are restricted. It is low in saturated fat and provides an ample amount of fruits and vegetables..

Weight Watchers
This diet does not restrict followers to a set meal plan. Dieters are able to plan their own diet every day following a point system that allows the dieter to spend a certain "allowance" in each category. This diet allows moderate fat and protein intake and high carbohydrate consumption. Generally, vegetables and whole grain products have the lowest point value and high fat foods "cost" the most amount of points.

The Zone
This diet is moderately high in protein and low in carbohydrates. It allows low fat foods like chicken and fish and plenty of fruits and vegetables. But whole grains are restricted. This is a healthy eating plan, although it is low in calcium.

Weighing in on Weight Loss

2007-12-15T07:18:00.000-08:00

Dieters have long searched for secret paths to easy weight loss. Soon enough, anyone trying to lose weight will discover a mind-boggling variety of weight loss plans, even some that appear to contradict others. The reason for this may be that that every person has a different set of factors to consider when starting a weight loss diet.

Individual differences in knowledge about food as well as differences in individual preferences make certain diets more appealing than others to each individual. Motivation and past experiences with dieting may make some people look for weight loss plans that are very scripted, while others will opt for more general information to apply to daily life.

One thing to remember when deciding how to go about losing weight is that there is no single best way to lose weight. There are, however, some basics common to all successful weight loss plans.

The basics of weight loss are simple.

To lose weight, you must consume fewer calories than you burn. Calories are burned through exercise or products that boost metabolism. Eating less, as well as choosing low calorie or low fat foods limits the number of excess calories that must be burned in order to lose weight. The only way to lose weight and keep it off is to become educated about what foods and behaviors to choose.

Once you know the basics of good nutrition and exercise, you can develop a successful weight loss plan. The most successful weight loss efforts do not fall into place overnight. You will have to do some experimenting and careful research to find the method of weight loss that works best for you.

The Psychology of Weight Loss - Getting to the ROOTS!

2007-12-15T07:17:00.000-08:00

We have missed the boat and your boat is sinking fast. You have weighted your ship down with stats, calories, grams and pounds. Now you are more confused than ever on how to lose weight, feel better and get stronger. We America catch up with the crisis, or will the diabetes and obesity epidemic sink us? The answer is not in the numbers the answer is in the psychology of weight loss. Yes, America’s health will get worse before it gets better. In order for you to get better these two steps must take place:

Step #1: Get over your hang-ups!

Why is it so hard for me to start exercising? I know it’s good for me. It seems like I have some form of resistance to getting in better shape.

“Exercise Resistance” or ER means a conscious or unconscious block against participating in a regular active program. Studies show that some people have barriers built up from past experiences that give them a negative mindset toward exercise and food. In many cases, this prevents a person from starting or following through on an exercise program.

RESENTMENT

I thought the golden years were supposed to be filled with relaxing things to do, not more activities I usually put off before?

Building up resentment toward exercise goes much deeper than just not liking the effort it takes to do it. Resentment brings out a rebellious attitude in us. The sooner you accept the fact that exercise is going to have to be a part of the rest of your life, the more likely you will start — the more likely you will continue exercising. Resentment is usually fueled by his cousins: Denial, Pride and Laziness. The best thing to do is never let them play together. Resentment is a form of pride.

FAILURE

The only failure is not starting. Success is not measured in numbers. It is measured in your growth through the process. Just because your track record may show some ups and downs has no bearing on your future efforts. Plus, your self-worth is not based on how many times you started an exercise program. Fear of failure is an excuse to never try.

PERFECTION

If you think for one second that you are going to be perfect in sticking to a plan, forget it. It’s not possible for anyone. The truth is you will never be perfect. Perfectionism is an illusion.

COMPARISONS

You will always compare your results to something or someone. Once you hit a goal there will always be another one. You may even be the type that no matter what you do, it will never be good enough. If you are this type, stop for a minute and listen to your body.
Comparing yourself to others and your past is a losing battle.

EXPECTATIONS

If your expectations are too high, you set yourself up for failure and then begin comparing yourself to others. In some cases, ER sets in before you even start. This is hurtful. Setting expectations that are too high is self-defeating before you even start.

Step #2: Change your false beliefs about food, exercise and life.

Getting to the ROOT of the matter

To change unwanted behaviors, it’s important to acknowledge your thinking toward exercise and eating. A lot of people believe they know what that thinking is, but haven’t come to grips with their core beliefs. In other words, they have to get to the “root of the matter.” For FREE MINI COURES click here www.resolutions.bz

In order to change your attitude toward exercise and food, you have to understand the WHYs of the behavior.

You are going to have to dig deep, find the root of the problem, nurture and understand it.

Your BELIEF system

The reason you have certain behaviors is based on the core beliefs of your value system. It is here--inside--where things need to be addressed. Beliefs form barriers that stop you from starting or following through on a regular exercise and eating program. In order to change attitudes toward exercise you have to check under the surface.

It takes time, effort, and energy, and in some cases, outside professional assistance to get to the TRUTH of the matter…to see what is below, admit it is there and bring it up to the surface. If you have a hard time following through on an eating plan, chances are barriers have formed, and stop you from smooth sailing.

Do the math! Numbers do not lie. You either accept the road less traveled or you face the consequences. It’s just that simple. This may resemble a scare tactic, but the bottom line is this is the reality. If you think for one second you are exempt, above reproach, or just relying on luck or faith, think again. Your best defense is a good offense.

Get over your hang ups. Get through your false belief’s and GET MOVING!

Ephedra - Does it work for Weight Loss

2007-12-15T00:36:00.002-08:00

For over 4000 years ephedra (Ma huang) has been used in Chinese medicine to treat several disorders. Ephedra comes from a plant that has a few powerful active compounds, of which ephedrine is the most useful. Research has shown that ephedra increases metabolism and helps promote weight loss, relaxes the air passages in the lungs to help treat asthma and cough, promotes perspiration to help a person recover from a minor cold and helps promote urination to help relieve edema. Ephedra has been widely researched for its thermogenic (fat burning) properties. Research has show that ephedra helps promote the loss of fat while helping spare lean muscle tissue, a highly sought-after property that prescription diet medications still have not been able to reproduce.
Because of its stimulating effect on the nervous system, ephedra can be found in some popular weight loss and energy products. For dieters it suppresses the appetite and stimulates the thyroid gland, which stimulates metabolism. Recently ma huang has been the subject of scientific research for obesity because of its thermogenic fat-burning effect on dietary intake. Ma huang is also found in "energy" products that may give athletes extra energy without draining their reserves. People also indicate an increase in alertness and perception. Similar to the diet formulas, it is often combined with ingredients such as kola nut or guarana, which contain caffeine.
Everyone agrees that the way we lose weight is to burn more calories than we consume. Ephedra helps in that process by producing a thermogenic effect, which causes one to burn more calories. Further, it appears that by taking Ephedra people seem to eat less and have more energy and thus are more active. Whether one also needs to consciously lower their caloric intake and/or exercise depends on a variety of circumstances, which is best discussed with your health care professional. Ephedra had been banned for the last year because of possible health risks. Thursday, April 14 2005 (Health Day News) -- Saying that the U.S. Food and Drug Administration had not met the burden of proof that any specific dosage of the controversial weight-loss drug ephedra was dangerous, a U.S. District Court judge in Salt Lake City has lifted the year-old FDA ban and sent the matter back to the agency for further evaluation.
From the Ephedra Educational Council web site "More than 15 million consumers a year benefit from Ephedra, with only a minute fraction reporting problems to the FDA. Any risk of inappropriate use must be balanced against the health benefits accruing to millions of Americans. The nation's obesity epidemic creates a personal and public imperative for weight control, and 98 million Americans must not be denied an option for improving their health without conclusive scientific evidence."

Hoodia Gordonii is your solution to weight loss

2007-12-15T00:36:00.001-08:00

Overweight and obesity are actual problems for the American population, but much more for women who are trying to look better.

Close to 60 million Americans are overweight or obese, but the problem is more relevant into the minorities. Acording to the Obesity Research conducted by the Center for Disease Control and Prevention (CDC), the hispanic population was the most overweighted in the ethnic groups in 2000. Estimations reach to more than 20 million people.

Hoodia Diet is the solution for safe weight loss. Hoodia Gordonii contains a natural active ingredient, P57, which has only recently been identified. The P57 works as an appetite suppressant.

Taking Hoodia Diet Tablets when you are hungry alleviates the feeling of hunger and so makes you less likely to snack between meals due to hunger.

The Hoodia Gordonii Cactus has been used by the San indigenous people of South Africa for hundreds of years as an appetite suppressant and thirst quencher.

Extracts from this succulent have shown in clinical trials on obese subjects to reduce caloric intake by 30% to 40%. Significant weight loss has resulted from such a drop in caloric intake.

Therefore, Hoodia is one of the best and most powerful natural appetite suppressant available, if used in conjunction with any diet. Hoodia will help you to stop snacking between meals. It will also help you to reduce the amount that you eat at meal times.

Dieting is not easy, you need to make your mind up that you are going to choose a diet plan that appeals to you and use Hoodia Diet Tablets to help you stick to your diet by reducing your daily calorie intake.

Some users of Hoodia simply take the tablets 3 times a day, one hour before normal meal times, and this will allow them to eat less at each meal, so reducing daily calorie intake.

Others find a low carb or low fat diet and take Hoodia Diet Tablets to stop them feeling hungry between these meals.

The Most Under Rated Aspect of Weight Loss

2007-12-15T00:36:00.000-08:00

If I were asked, "what is the most difficult thing many people find to do when they start a weight-loss program?", I would have to say right near the top of the list is this - they don't drink enough water!

Apart from 60-70% of your body being composed of water, water has an extensive range of functions essential to life.

. Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.

. Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress.

. Regulates body temperature. If you don't drink enough water you compromise the evaporation process you skin uses to keep you cool.

. Your blood is 92% water. This is your body's transport system distributing nutrients around the body.

. Body secretions and digestive juices are almost entirely water.

Why should you drink water when you want to lose weight?

How do you know whether you are drinking enough water each day? Well the answer is not difficult. The average person needs around 6-8 large glasses every day.

If you are someone who enjoys the 'taste' of water, then perhaps you could fill a 1 litre empty soft drink container with water the drink through it twice during the day. Room temperature or cold water, even warm as some people like - whatever you prefer. Place it on the desk at work in front of you as a constant reminder to sip continuously throughout the day.

Other people find they need a water 'diet' to help them keep on track. So for you, here is a program easily followed to ensure you are well hydrated every single day.

. When you wake up you will often be thirsty because your body loses water while you are sleeping through breathing and perspiration. Drink a large glass of water with a slice of lemon for zing.

. Drink another glass of water with breakfast or a cup of herbal tea before setting off the day.

. Mid morning - snack on a piece of juicy fruit such as orange, rockmelon, watermelon, cantaloupe, honey dew. Have a glass of aloe juice which is wonderfully soothing to the digestive system.

. Lunch - think of soup or have a glass of water before your meal, or perhaps a herbal tea.

. Mid afternoon - While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables.

. Evening - Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour.

. After dinner - before bedtime drink your final glass of water and sleep well!

A few changes will happen when you start out with your water program. Obviously you may find that you need to 'spend a penny' more often. Why? Because you body isn't used to being well hydrated.

Now here's the really exciting part…many people notice a reduction in weight and centimetres, as their body's water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's in-built survival mechanism - to store up the essential nutrients in short supply…just in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is bulk and unwanted centimetres.

It's so simple...drink water! 6-8 large glasses a day.

How Body Mass Index Works - Set Your Weight Loss Goals

2007-12-14T14:58:00.001-08:00

Many people want to lose a few of those annoying pounds, but they just don’t know where to start. If only there was some sort of guide that would help dieters to set goals. Body mass index, or BMI, creates an opportunity for weight loss enthusiasts to determine their ideal body weight in order to set their goals.

The index uses your body height and weight to determine problem areas in your weight. Underweight, normal, overweight, and obese are the categories the index uses for classification. The categories have their individual implications as regarded to health and wellbeing.

How is BMI Calculated?

BMI calculations use a simple formula that can be figured with a traditional calculator, or pen and paper for that matter. The body mass index formula = kg/m2. In layman’s terms, your weight in kilograms is divided by your height in meters squared. The customary or English measurement formula = (lb/in2) x 703 or weight in pounds divided by height in inches squared all multiplied by 703. It’s really not as complicated as it sounds. Try it for yourself.

Interpreting the Index – What it all Means

Your BMI calculation will produce an index somewhere between 14 and 30 or so. You will be categorized as follows:

Below 18.5= Underweight

18.5 – 24.9 = Normal

25.0 – 29.9 = Overweight

30 and Above=Obese

Some BMI charts will break the categories down even further, but this table is the most common. Children’s body mass index takes age and maturity into account.

The index for body mass was created to evaluate the level of risk associated with chronic health problems. There is a direct link to your BMI and certain serious health conditions, such as: heart disease, hypertension, diabetes, and high cholesterol.

There are some drawbacks to body mass calculation as every person is different. Common sense should be used to evaluate the findings, even those who fall in the middle of a specified range of the index. Those with more athletic builds and leaner builds certainly need to understand the objectivity of BMI. Even though there is some grey area, body mass indexing is still quite useful.

Goal Setting and the Index

The index is useful on a variety of fronts, but the major application is weight control. Those with a low body weight should get it up into the normal range, as those with excessive weight should bring it down. Those that are on the cusp of the trouble areas can probably do well on their own, while those closer to the extreme should consult a medical doctor. Health professionals are well equipped to get you on the right program and give you the best advice for your individual situation.

If your plans are to begin some sort of diet and exercise routine, your ultimate goal should leave you in the normal range. Goal setting is important in weight loss as in many other arenas, but your body requires some special consideration. It’s the only one you have.

An ideal weight goal is necessary to have, but if it is the only one, you may become discouraged with your progress. Setting and meeting intermediate goals give the inspiration that it takes to get to the next step. Fitness and weight loss don’t happen overnight, no matter how hard you try. Taking measured steps with frequent evaluation ensures that you are making progress.

Will Your Plan Lead To Permanent Weight Loss? How To Tell

2007-12-14T14:58:00.000-08:00

This article summarizes what a plan must have to be able to result in long-term weight loss. If a plan fails in any one of these, any weight loss will be short-term and the individual will experience "yo-yo dieting".
Several years ago, a colleague who had tried several weight loss plans, asked me to help her figure out why she wasn’t able to achieve permanent weight loss. After extensive research on how the body regulates weight and studying individuals who had succeeded in attaining long-term weigh loss, I concluded that there are four characteristics that a plan must have to result in long-term weight loss. If a plan fails in any one, it might create short-term weight loss but the pounds will come back and you will find yourself trying something else. At first glance, these factors might look straightforward and simple but I will present the science behind them and why they must be taken into account for you to succeed.

The four characteristics are:

1. The plan must avoid cravings 2. The plan must avoid hunger 3. The plan must call for increasing your activity level 4. It must be a plan you can live with for a long time

What are cravings? A craving is when your body pushes you to want a particular food ingredient. This can occur even when you are not hungry. When you finally give in and get the food, you almost always binge, that is, eat more than you would have if you did not have cravings for it.

What causes cravings? Your body needs 6 essential food ingredients to function properly. They are carbohydrates, fats, proteins, minerals, vitamins and water. If you deprive your body of any of this, it will create the sensation that will drive you to get it. The most easily identified example is when you deprive your body of water. You develop thirst. Thirst is the body craving for water.

Weight loss plans that tell you to cut out particular foods will always lead to cravings. It is this battle in your body to give it what it needs that creates conditions of discomfort and lead to most individuals ending the programs. There is an area of the brain that controls what and how much you eat and is responsible for creating cravings as a way for you to provide the body what it needs.

So, how do you avoid cravings? By eating all the required food ingredients. The key is that in all the food groups, there are “good” types and “not so good” types. You need to know the good types and eat only those. For example, with carbohydrates, the good types are the ones with low glycemic index (GI). GI is a measure of how fast a food increases the production of insulin. Insulin causes fat buildup. Simple sugars, potatoes and white bread are examples of high GI foods, while whole grains and vegetables have low GIs and therefore good for weight loss.

By understanding the concept of eating all the essential foods and dividing them into “good” and “not so good” foods, you will avoid cravings and overeating.

Next time we will discuss hunger and how successful plans avoid hunger.

Weight Loss Recipe: Apricot Chicken

2007-12-14T08:28:00.000-08:00

Just because you are watching your weight, doesn't mean the whole family can't enjoy your health enhancing meals! The kids will love "Apricot Chicken" and you will love it because it is so low in calories and fat!

Long term weight loss isn't about hunger, misery and crash dieting. It's a whole new way of learning to prepare nutritious food that your body needs and enjoys. "Apricot Chicken" is one of a range of hunger fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Apricot Chicken (serves 4)

Ingredients

2 cups (460g) solid pack canned apricots (or canned puree apricots)

4 skinless chicken breasts

1 large onion, chopped coarsely

ground black pepper, to taste

2 sage leaves, finely chopped or ½ teaspoon dried sage

1 sprig thyme, chopped

1 tablespoon fruit chutney

1 tablespoon cornflour (cornstarch)

2 tablespoons water

1 tablespoon finely chopped chives or mint for garnish

Directions

1. Reserve four apricot halves for garnish. Puree remaining apricots in a food processor or blender or press through a sieve.

2. Arrange chicken fillets in a single layer in a casserole. Sprinkle over onion, pepper and herbs.

3. Combine chutney and apricot puree and pour over the chicken.
Bake in a preheated 180C (350F) oven for 30 minutes.

4. Mix the cornflour and water to a smooth paste.

5. Remove casserole from oven. Use a slotted spoon to lift out chicken breasts; cover and keep warm.

6. Drain the sauce form the casserole into a saucepan. Add the cornflour paste to the sauce and heat, stirring constantly, until it thickens. Cook a further two minutes.

7. Arrange a chicken breast on each plate and spoon sauce over each one. Garnish with apricot halves and chopped chives and serve.

Nutrition per serve

192 calories, carbohydrate 11g, protein 26g, fat 5g

Weight Loss Starts in the Head

2007-12-14T08:27:00.001-08:00

Are you a ‘look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?

Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?

If so, you may not realise your thoughts are key to your happiness and success.

Do you look at yourself and say, “I'm fat", or “My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those ‘perfect' human specimens we see every single day on TV, in magazines and in the newspapers.

Often we talk to ourself and make excuses, “It's my genes", “I'm much too busy to get fit", “I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.

If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.

The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.

But most important of all, you need a regular mental workout to keep your self-image in shape.

Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.

So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.

Exercise One - Self Examination

Start by compiling a list of all those negative thoughts your have about yourself...I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged....these are things that you will admit to yourself but they most certainly don't have to control your life.

Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.

Then, take your ‘negatives' list and turn it into your ‘potentials' list. You do this by creating a positive self-image to every ‘negative' you listed. Instead of “I can't succeed", write a counter belief, “I will succeed".

Ceremonially throw out the ‘negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them....they are no longer going to be a part of your thinking about yourself.

Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.

Exercise Two: You Can Be What You Want to Be

Now that you have your list of potentials... run your own visualisation stories so that you can ‘see' yourself in a new light. For example, if your list of potential includes “I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.

Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.

Exercise Three: Keep a Journal of Your Daily Successes

Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and ‘failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.

Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress

Don't listen to the criticism...not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

Exercise Five: Forget About The Past

The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past....the challenge is to take charge of our thinking so that we think in the same time zone in which we live!

For example we may be tempted to think about yesterday's failures..."If only I hadn't eaten second helpings", “If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.

Yesterday is over, today is where you live....make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.

Exercise Six: Resolve to Change Today

Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all...'tomorrow NEVER comes!'

There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.

Exercise Seven: Write a Plan For your Life

This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.

Exercise Eight: Carry Affirmation Cards About Yourself

This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.

Try it, you have absolutely nothing to lose and everything to gain!

Exercise Nine: Change Your Eating Habits

Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.

By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!

So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!

Weight Loss Recipe: Tuna Patties With Dill Sauce

2007-12-14T08:27:00.000-08:00

Lean protein is your diet is essential to weight loss and weight maintenance. Tuna fish is an excellent source of lean protein as it is lower in fat than red meats.

Losing weight isn't about hunger, misery and crash dieting! By learning to make, delicious, easy-to-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high calorie, fatty sources - use spices to provide flavorsome, exciting meals your whole family will enjoy. "Tuna Patties With Lemon Dill Sauce" is another recipe in a range of hunger-fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives, try new recipes and build your repertoire of quick home cooked meals to replace take outs, frozen dinners and snacks. Your body will love you and your family will be delighted.

These tuna fish patties are delicious hot or cold. They are great for the lunchbox - just hold back the sauce.

Ingredients:

1 (12 ounce) (350g) can white tuna packed in water, drained and finely flaked

3/4 cup seasoned bread crumbs

1/4 cup minced green onion

1 egg

1/2 cup skim milk

1/2 teaspoon grated lemon peel

Lemon Dill Sauce:

1/4 cup nonfat chicken broth

1 tablespoon lemon juice

1/4 teaspoon dried dill

Directions:

In large bowl, combine tuna, breadcrumbs, green onion, egg, milk, and lemon peel.
With lightly floured hands, form mixture into patties.
Spray a large nonstick skillet with cooking spray and heat over medium heat.
Cook patties, until golden brown on both sides, about 3 minutes per side.

Sauce: combine all ingredients in a small saucepan and heat over medium heat until warm.
Add a small amount of flour and mix with a whisk to thicken sauce.
Spoon sauce over tuna patties and serve.

Makes 4-6 Servings

Approximate Nutrients per serving:

Calories: 190

Total fat: 1

Saturated fat: 0 grams

Cholesterol: 72 mg

Sodium: 34 mg

Carbohydrate: 18 grams

Protein: 29 grams

Dietary fiber: less than 1 gram

The best weight loss exercise is:

2007-12-14T03:18:00.000-08:00

• Not walking on a treadmill everyday for 45 minutes
• Its not swimming a lot of laps
• And its’ definitely not running 5 miles everyday

The best weight loss exercise is…
• Something that you like (love) to do
• Something that you can do everyday for 30-60 minutes
• Something that can at least make you break a little sweat

So that rules out watching TV, reading and sleeping. Just think about something that you enjoy doing that requires you to move.

Do you like to play golf? If so, just play 18 holes without using the golf cart.

Do you have kids? Play with them everyday for about an hour—they will enjoy it and not only will you lose weight playing with them…You are preventing them from getting obese as well. Give your kids piggyback rides or play catch with them everyday for about an hour.

Even activities that you may not enjoy like Yard work, gardening or housecleaning can be done to lose weight. They are not just chores to do around your home but they are weight loss exercises as well.

Just do some kind of activity everyday for at least 60 minutes. Don’t make up a workout routine—just DO something. You can start RIGHT NOW while you are reading this article.

YOU WILL LOSE MORE WEIGHT…doing something you like (love) to do. You will stick with it longer because it doesn’t seem like work.

Advanced tip: Do interval exercises at least twice a week to burn more fat.

Have you ever heard of interval training? Interval training is where you workout fast or hard for a period of time followed by a period where you workout slow or easy.

For example---You may run for a minute and then walk the next minute.

Interval workouts should last no longer than 20 minutes but at least 10 minutes. So if you do an interval workout you are really working hard or fast only half the time and resting the other half by working out easy or slow.

Here are some more examples of some interval workouts you can do:
• You can Walk or Jog up and down flights of stairs…Going up is the hard part & going down is the easy part
• You can Run a lap around a track and then walk a lap around a track
• You can freestyle swim a lap real fast followed by a easy backstroke swim for a lap.

Just make sure that when you do the interval workouts that the hard or fast part is really intense. For example if you are doing a run/walk interval---Make sure that the run part is so intense that you just can’t wait to start the walking part.

Why do intervals?
After you finish an intense interval workout your metabolism will remain elevated hours after you finish exercising. So for many hours after you finish your interval workout your body is still burning calories (burning fat).

Think about it…while you are taking a shower after your interval workout you will still be losing weight. Even when you relax to watch TV you are still losing weight because that intense interval workout kept your metabolism (your fat burning furnace) running high hours after you finished working out…Interval training keeps your metabolism elevated throughout the day so you can burn more calories.

Interval training should be treated like weight training and be done 2-3 times a week.

Weight Loss Advice

2007-12-14T03:17:00.001-08:00

The concept of weight management program is a high protein, low carbohydrate diet. Carbohydrates are used as fuel for our body and they are stored as fat. Therefore, if you don't supply carbs to the body, then you in fact turn your body into a "furnace" that uses its own stored fat as energy, and thereby reduces pounds and inches effortlessly. So make sure to measure yourself all over to watch your progress as you "melt" away.

Weight Loss - It's not about the numbers, it's your approach

2007-12-14T03:17:00.000-08:00

Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.

Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?

Do we not want to know, or could it have something to do with the doctor’s and those in the fitness industry not wanting to explain the best approach to us? Maybe they don’t even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor’s tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn’t it. But, true!

Quote:

“While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better.”

Greg Ryan

From his e-book: “Just MOVE it,” www.resolutions.bz

Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.

However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.

No pill will do it long term, no eight minute ab’s routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.

Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, “Do I deal with it now or do I deal with the consequences later? Because that’s really want it comes down to. Face the truth on your terms today, or face the reality on life’s terms down the road in a hospital bed.

I chose to deal with it now.

So where is the magic? It’s not in the pills or programs being fed to us today and it’s also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.

Our success lies in:

How willing we are to deal with the roots of the unwanted behaviors?
Figuring out what truly motivates us?
Developing a great support system for us personally?
Figure out the emotions behind the food.
Simplifying the workout program to fit your lifestyle.

Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.

I say go for it! What do you have to lose except a few pounds?

Is Weight Loss Surgery Right For You?

2007-12-13T09:16:00.000-08:00

With obesity on the rise Americans are looking to weight loss surgery as an answer to an ever growing epidemic. The latest statistics show that over 2/3 of Americans are overweight, and 1/3 of those Americans are obese, and these numbers are growing exponentially. It is no wonder why individuals are considering weight loss surgery for an answer to weight problem that plagues them. Surprisingly, it is expected that over 150,000 Americans will have some form of weight loss surgery this year. Those numbers would probably sky rocket if it weren't for the $25,000.00 - $40,000.00 it cost for the various types of weight loss surgery. There are two main types of weight loss surgery. The first type of weight loss surgery is a restrictive method. If a weight loss surgeon uses the restrictive method he/she will perform one of two types of weight loss medical procedure. The first restrictive medical procedure for weight loss is known to the public as stomach staple surgery. During this type of procedure a small pouch is formed from the stomach using staples. This type of surgery is what pioneered the advancements in weight loss surgery. It is rarely used anymore since the second type of restrictive surgery, known as lap-band surgery, has been discovered. Lap-band surgery is one of the most common types of weight loss surgeries that are being performed today. It is more effective than stapling the stomach, and less invasive. With this type of procedure a small pouch is still made in the patients stomach; however, it is made with a plastic band, or a lap-band. The unique thing about this lap-band is the fact that it is adjustable. There is a small pad that is set just under the skin during lap-band surgery. This pad is connected via a small tube to the lap-band that is around the stomach. Saline can be injected into this pad if needed at any point in the future. The purpose of this pad is to be able to adjust the ring or the band that is around the stomach. If a person is not staying as full as they need to be, saline in inserted into that pad thus tightening the band around the stomach. When this band is tightened it takes longer for the food to move through the band into the rest of the stomach. The longer it takes for the food to move through this band, the longer the weight loss surgery patient stays full. The second type of weight loss surgery is called bypass surgery, or gastric bypass surgery. With this type of surgery, a pouch is still formed in the stomach with staple; however, a bypass valve is setup to bypass a portion of the small intestines. This type of weight loss surgery is more invasive than the lap-band surgery. Depending on your individual situation the doctor will consider two types of gastric bypass surgery. The only difference between the two is how much of the small intestine is actually bypassed. When gastric bypass surgery is performed it inhibits the body from effectively digesting the food all the way. The body absorbs fewer calorie and fewer fats when a part of the small intestine is bypassed. The idea behind this type of weight loss surgery is to limit the amount of nutritional components that the body can absorb. That is why it is typical that most weight loss surgery patients have to have nutritional supplements to maintain their health. You might wonder why weight loss surgery is so popular. Well, it really is simple. With obesity on the rise, Americans' health is on a steady decline. There are several conditions that are associated with obesity.

Medical Conditions Associated With Obesity: ·Diabetes ·High Blood Pressure ·Sleep Apnea ·High Cholesterol ·Heart Disease

Would you be a qualifying patient for weight loss surgery? Typically in order to qualify for weight loss surgery you have to be morbidly obese; however there are some exceptions to that rule. Weight loss surgeons gauge a person's level of obesity by measuring your BMI (Body Mass Index).

BMI (Body Mass Index) Levels Chart ·If Your BMI Is > 25 You Are Overweight ·If Your BMI Is > 30 You Are Obese ·If Your BMI Is > 35 You Are Severely Obese ·If Your BMI Is > 40 You Are Morbidly Obese

To figure your BMI please visit the follow webpage: http://www.lose-weight-without-surgery.com/

With a said to be 1 in 200 fatality rate and the many complications that are associated with weight loss surgery, I highly advice anyone to give conventional treatments of obesity another try. You can overcome obesity with exercise, diet modifications, drug therapy, and behavior modifications. Is it easy? No it will not be easy.

Here's the Key to Weight Loss Success!

2007-12-13T09:15:00.001-08:00

Here's the difference between successful weight loss and unsuccessful results. In just a moment, I am going to give you the key that will unlock any fitness goal you may have now or any fitness goal you may have in the future.

It is the secret to permanent weight loss, muscle gain, and superb health.

No magic, no potions, no screaming "Eureka, I've Found It!"

No fluff, just a fact.

Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain...etc.

O.K. here it comes. Want to sit down for it?

The key to everlasting weight(fat) loss is:

------------------ **You choose it!** ------------------

Huh?

Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.

In fact, I could end this article with that said (some of you probably wish that I would ;-)

Anything you want in life, any goal or desire can be yours if you simply choose to go after it.

Things just do not fall into place naturally and without effort.

Yes, they do fall, just not where you want them to.

You must first "think" of what it is you want and then choose to go after it.

And if you do not get what you want?

Try it again.

Forget blame.

Forget victim talk.

Forget excuses.

If you want it, choose to get it.

After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.

Want to lose some body fat? Choose to.

Want to gain some muscle and increase your strength? Choose to.

Increase flexibility? Eat better? Choose to.

Life boils down to a series of choices.

The better choices you make, the better your life will be.

You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.

You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.

Some of the choices you make have a long lasting and dramatic impact on your life forever.

Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?

Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.

Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.

Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.

Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.

Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.

Just follow what it is they did to come out on top.

If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.

So the question of whether or not it's possible is not an issue.

It's just your turn to go get it.

I leave you on this note:

**The choices we make dictate the lives we lead**.

Where you are today is the result of all the choices you have made up to this point.

If you want better, you must make better choices. You can either move ahead or stay behind.

The choice is yours.

weight loss

2007-12-13T09:15:00.000-08:00

Gaining Weight Over A Long Period of Time Causes Health Problems

The World Health Organization estimates that one-quarter to one-third of cancer cases are related to being overweight and inactive. Research has found that weight gain can lead to a higher risk for colon, prostate, endometrial, esophageal, kidney and post-menopausal breast cancer.

Excess fat cells function as hormone pumps to produce higher levels of insulin and estrogen. When this occurs, cells divide more rapidly and if something in the cell goes awry, the resultant cancer cell also reproduces and follows a pattern of rapid replication. Solutions are available: Herbalife's Weight Management Program have helped thousands of people around the world lose weight and maintain their weight loss over time. The program delivers improved health at the cellular level.

Your Weight Loss Problem: How-To Cure It By Watching Movies

2007-12-13T05:46:00.000-08:00

Is it possible that you could actually lose weight while watching your favorite shows or reading your favorite books? YES, it is! Read this article to find out how...

I don’t know anything about you but if you’re anything like me then you struggle with a weight loss problem. Your weight loss problem consists of you struggling to keep your weight down, or struggling to make your weight go down.

Most people who see me wouldn’t believe that I have a weight loss problem, but I do. I’ve battled bulimia and constant gains and losses in weight, of ten pounds each time. Thats what I call a big weight loss problem.

A lot of women and men with the same or a similar weight loss problem would sympathize with me I’m sure. I want to look good (who doesn’t?) so that always motivates me to go on a diet.

But after sticking to a diet for a week and dropping the unwanted weight my love for good tasting food overpowers my need to feel attractive and the weight piles back on pound by pound.

There is always exercise to help with a weight loss problem, I remind myself as I lie lazily on the couch chomping down on one of my non-diet treats. “Sure!” I groan “I don’t feel like wearing my butt out without seeing any results for weeks at a time.”

Whenever I start a workout regimen I only stick to it for a few weeks (usually less) and then I get bored and drop it. So my weight loss problem continues.

How many other women I wondered (or men, for that matter) get bored while exercising? I thought about that for awhile then I set about to find a solution to help all those poor people (and myself too, of course) with this weight loss problem.

First I asked myself: What did I like to do? What did I find Interesting?
“Hmmmm, well” I thought “I like dancing, but long periods of it are exhausting. I like to read, to listen to music, and I really dislike being on my feet for over long periods of time.

What could possibly combine all or most of these to make my exercising interesting and help solve my weight loss problem?

The solution to my weight loss problem was amazingly simple!

I own an old stationary bike, and I do mean OLD, but the important thing is that it operates. You can do this with any form of stationary bike, whether it’s a twenty year old model or an up to date model.

It doesn’t matter whether you own the stationary bike or use a gym’s or your local YMCA’s or YWCA’s facilities.

My weight loss problem solution is this:

Find something engrossing to read. It could be a novel or your favorite magazine. Or listen to music that you enjoy, you could even use audio books or any different CD’s or things you could listen to.

I suppose if your bike was somewhere around a television or computer with a DVD player, you could even watch your favorite movie.

The next step is to mount your stationary bide and start biking while reading or doing any of the above listed activities, and not to get off for at least 45 to 60 minutes, except for an occasional rest every quarter of an hour.

I usually just keep biking away the whole time and sometimes I bike longer because I’m so engrossed in what I’m reading, and I won’t allow myself to read it once I’m off the stationary bike.

After a week of this, without change in my eating habits, or any dieting, I’m maintaining a healthy weight. Best of all I’m not putting on any new pounds, and my legs look visibly slimmer.

So I've kissed my weight loss problem goodbye, and I'm saying hello to slim jeans and size 6 dresses, and you can too.

For the first time in a long while I actually look forward to putting on a bikini.

Fast Weight Loss:Can you really lose 60lbs in 30 days?

2007-12-13T05:45:00.001-08:00

Is it better to lose 2lbs a day or 2lbs a week?

Yes it’s very possible that you can lose 60lbs in 30 days but I don’t think you would want to and here’s the reason why:

Let’s say you do lose 60lbs in 30 days… how much of that weight you lose do you think is going to be pure body fat? Remember-- body fat makes us look ugly.

Anytime you try to lose more than 2lbs a week or 60lbs in 30 days (2lbs a day!)…A larger part of the weight you lose is only going to be water and muscle. Losing a lot of water and muscle weight does nothing to improve your looks and it slows down your metabolism

Slow metabolism = easier weight gain

Every time you see a weight loss ad that’s too good to be true…the ad is basically saying “Hey you can lose 60lbs in 30 days but some of that weight you lose is going to be water and muscle weight”

Whenever you are trying to lose weight (body fat) for good and look your very best you definitely do not want to lose any muscle. Every time you lose muscle your metabolism slows down. A slower metabolism makes it easier for you to gain weight

As a matter of fact you may be one of those people who gain weight just by looking at food. The reason for your easy weight gain is that you probably don’t have that much muscle to begin with and when you try to lose 60lbs overnight you are only going to lose more muscle making it very easy for to gain all the weight back you just lost!

The more muscle you have the better you look. Even if you had two people of the same height & weight but both had different amounts of muscle in their bodies--the person who has the most muscle will always look better.

Are the outrageous claims that the weight loss ads make true? Can you lose 60lbs in 30 days or 10lbs overnight? The answer isn’t No but a big Maybe.

But if you do happen to lose 60lbs in 30 days you’re only going to look worse (because of the muscle you lose) and you’re going to gain it all back quicker than you lost it (because you’re metabolism is slower now that you lost muscle)

What if you have to lose 10lbs in one week to pass a physical exam? In this case you may have no choice but to go on “Dr. whoever’s rice cake diet” to lose 10lbs in a week. All you’re looking for in that situation is a quick fix to your weight loss problem.

But if you want to lose weight for good, look your best, & keep your metabolism burning at a steady rate… You got to lose weight at a much slower rate.

You want to try to lose no more than 2lbs a week or 3lbs at the most when you want to lose weight permanently. Usually when you lose anything over 2lbs a week you are only losing water and muscle weight which again has no effect on long-term weight loss or significantly improving the way you look.

Losing 2lbs a week is a lot simpler than trying to lose 10lbs a week. One of the things you can do to start losing 2lbs a week is to substitute higher calorie foods you eat with lower calorie foods.

For example a simple trick that I have most of my clients do is to replace all the sodas and juices they drink with water. The drinking water trick is taken very lightly by a lot of people---but many of my clients tell me that they see a difference in their weight after drinking only water for a couple of weeks.

The other thing you can do is to increase your daily physically activity. This doesn’t mean that you have to start signing up for marathons regularly. To gradually increase your physical activity you can--

 Park in the back of parking lots so you have to walk more to your destination
 You can take the stairs instead of the elevator—it doesn’t have to be all the flights…walk some flights and take the elevator the rest of the way.
 Play golf or play with your kids everyday

The point is to just do something…It doesn’t have to a lot at first but after about a couple weeks start to take 20-30minitue walks in the park or ride a bicycle everyday.

Long-term weight loss doesn’t happen in 60 days or overnight… it happens in the Long-term. Just remember that the next time you see a weight loss ad that promises you unbelievable results.

Speed Up Your Weight Loss With Herbs And Spices

2007-12-13T05:45:00.000-08:00

I wonder how much it is generally known that the benefits of
using herbs and spices can speed up your weight loss efforts,
by quite a considerable amount actually.

We all know that herbs and spices are used with cooking to
varying degrees, and of course the primary reason for doing
so is to make food much more tasty and interesting.

I suspect however that you might be surprised at the
considerable health benefits that can also be gained by
using them. In saying this I am referring to those everyday
items that can be found in most larders, and not necessarily
those exotic and probably not so well known varieties.

I happened to discover the many benefits of herbs and spices
and the fact that they can be most beneficial to a weight
loss program, when I was doing extremely detailed research
for my latest book. The results of that research were so
extensive, that it could be the basis in itself for a
complete publication, and much more detailed therefore, than
I could possibly include in this short article.

However I have been able to include a fair amount of
information below about various herbs and spices which are
known to particularly help to speed up weight loss, and that
is also in addition to their excellent overall health
benefits by the way.

You should find that you will be able to purchase these
herbs from any good Herbalist supplier.

Garcinia: (Garcinia cambogia) is a herb which is sold
primarily for enhancing weight loss and boosting the
amount of lean muscle. This is also known as hila or
brindell berry.

One of the major benfits of Garcinia is that it acts as an
appetite suppressant and stops the body from storing fat.

Pysillium: (Plantago spp.) This cheeky little herb has quite
a few health benefits. Physillium is known to help lower
cholesterol, and another major benefit is that it also helps
to prevent constipation.

If you use it as part of your weight loss program, it can
help you to eat less calories and yet still feel really full.

This is because of the amount of fiber that it contains.

I mentioned earlier that it does help in preventing
constipation, but in order to achieve this you should make
sure that you drink plenty of water.

Siberian Gingsing: (Eleutherococcus senticosus) If you
are going to start regular exercise as part of your health
and weight loss routine, which is normally to be highly
recommended, then this is a really useful herb.

It can help your body adapt to the stress of
unaccustomed changes, and it will help to make you feel
less tired even when you are doing simple exercises
like walking for example.

So in turn therefore you are more likely to stick to your
exercise routine.

Little Known Secrets In Your Larder

Cayenne: (also known as Capsicum, hot pepper, chilli pepper,
tabasco pepper). The majority of us have cayenne in our
larders, and it is very commonly used in many food dishes.
Cayenne can be found in many forms such as ground spices,
teas, and would you believe it, topical creams.

It is well known for its antitoxidant action, and greatly
helps with osteoathritis and rhumatoid athritis, shingles,
and diabetic neuropathy.

A note of caution however: Cayenne may act with anticoagulant
drugs so be sure to consult with your doctor. Excessive use
may also irritate the intestinal tract.

Manufactured topical capsacin creams can cause a burning
sensation, so test first on a small area of the skin,
remembering to wash hands thoroughly after applying the
cream. This will avoid it spreading to the eyes nose or
other sensitive areas.

Fennel: is native to the Mediterranean and is widely
utilized throughout the world. You will find it in teas,
capsules, tinctures and lozenges.

Fennel can be used to help with bloating, flatulence,
mild digestive spasms, catarrh, and coughs. It also has
antimicrobal, antispadmodic, and anti inflammatory
properties.

A note of caution here: Fennel can sometimes cause rare
allergic skin and respiratory tract reactions.
Fennel is also a potential source of synthetic oestrogens
and should be avoided if you are pregnant.

Garlic: you can buy this fresh, or the one you will most
probably have in your larder will be dried. The downside
of garlic is the odour which it leaves on your breath,
but chewing some parsley after eating will soon sort out
that problem.

Garlic is also known to help stimulate the immune system,
and to help in fighting cancer. Well documented health
benefits include lowering cholesterol,fighting infections,
and reducing blood pressure.

Again a note of caution: garlic may also interact with
anticoaglant drugs, so do be sure to check with your doctor
if in any doubt.
Rare cases of allergic reactions are known, and some people
might possibly experience heartburn or even flatulence.

These are just a few of the herbs you can use in cooking,
but do remember that there are many many more, and the
benefits in using them frequently can be quite remarkable.

You will realize of course that when using them as part of
any dish to use them sparingly, as to add too much would
just spoil the meal.

As with everything in life one should try and strike a
balance, after all you know what they say "all things in
moderation".

Diet Tips -- Experience the Benefits of Weight Loss

2007-12-13T03:35:00.002-08:00

Each diet tip listed below is designed to provide you with at least one specific benefit from losing weight. However, to experience the benefits provided by the diet tips, all five must be completed.<h3>Diet Tips & Benefits</h3>Do the best you can do to complete each tip. Perfection is not required to lose weight, but be persistent in your weight loss efforts.

This article assumes you're currently trying to lose weight by dieting, exercising, taking supplements, or by following alternative methods (acupuncture, magnetism).<ol><li>Eat More Protein. Every meal should include a serving of lean protein. Added protein helps to preserve muscle tissue and burn fat.

To accelerate fat loss, drink a protein shake half way through the second longest fast of the day (usually between lunch and dinner).

Benefit--Losing fat, not muscle, to reduce your weight.

<li>Stabilize Your Metabolism. The only way to truly stabilize your metabolic rate and prevent its inevitable diet induced slow down is to tone major muscle groups.

Notice that I didn't say to "build muscle", only to "tone" them. The great news is how incredibly easy it is to tone muscle. Here's how to do it:

<ul><li>Learn how to properly stretch each muscle group. Perform the stretching exercises 3 times per day (each session approximately takes 10 to 15 minutes).

<li>Walk for 45 minutes 3-4 times per week. After one week add ankle and wrist weights. After two weeks, start walking up hills (or on an incline if using a treadmill).

<li>When your conditioning improves, start using www.weight-loss-professional.com/resistance-training.html to accelerate the toning process.

Give it try. It's so easy to tone muscle...plus you'll feel great!</li></ul>

Benefit--A stable metabolic rate that won't slow down when you lose weight. If your metabolic rate doesn't drop, then you won't experience weight regain.

<li>Shape Your Weight Loss Goal. Break your weight loss goal into 2, 3, or 4 smaller goals or dieting sessions. Focus on one session at a time forgetting about the other sessions still to come. Shaping is a concept derived from "success breeds success."

Benefit--Motivation to lose weight that won't fade. Several small successes can keep you motivated to stay on your diet and reach your ultimate goal.

<li>Eliminate Food Cravings by "Coupling" . Food cravings cause diet drop out. Diet drop out leads to high failure rates. Coupling works to eliminate food cravings, keeping you from dropping out.

On the 5th week of dieting, follow a different diet plan for one week. I recommend the very effective...low calorie diet. Keep the proportions of fat, protein, and carbohydrates equal and simply reduce your caloric intake by 250-550 calories a day. During the week, add small portions of the foods you crave.

Resume the original diet after one week.

Benefit--Eliminates food cravings, diet drop out, and increases your chance for success.

<li>Join a Support Group. On-line support groups provide counseling, advice, and fellowship with other dieters.

I like Weight Watchers' on-line support group. And the last time I checked, anyone was allowed to join.

Benefit--Improved self-esteem, new friends, and security (you're not alone).</li></ol>Action oriented diet tips that work. For even more tips without any "fluff", visit www.weight-loss-professional.com/weight-loss-tips.html

To Healthy Living!

Simple Weight Loss

2007-12-13T03:35:00.001-08:00

Did you know that weight loss (and weight gain) is simple
mathematics? For example, if you were to eat an extra 100
calories per day you would gain 10 lbs in one year. The
good news is that the opposite holds true too – burn 100
calories more per day than what you take in and by the end
of the year you can lose 10 lb. But why is it so much harder
to lose weight than to gain it? Because it takes a matter of
minutes (sometimes seconds) to eat 100 calories, but longer
to burn it off.

Looking at the big picture of losing say 30 or 40 pounds can
feel daunting, so give yourself a break. That is, break your
goal down into small doable pieces. Accumulate a 100
calorie deficit per day – burn 100 calories more than you
consume – and you will lose 10 pounds by the end of the
year. Double that and you’ve lost 20! It’s easier than you
might think.

First, do you ever eat something just because it’s there?
You can eat a couple hundred calories and not even realize
it. The mayo or dressing on a deli sandwich, the butter
served with the bread basket or a cookie from the office
lunch room… before you know it you’ve eaten 100 calories.
Pay attention to condiments and cheese that are added to
most sandwiches. If you can take it or leave it, leave it.
Watch out for snack plates at the office or home. It’s easy to
eat 100 calories or more when you’re not even hungry. Look
at your eating habits to see where you can carve unwanted
items. My motto is, eat when you’re hungry and make it
worth the calories!

Next, look at the calories you put out. Use an accelerometer
(a pager-like device that accurately measures calories
burned during activity) to measure your current level of
calorie burn and then burn more over time. To burn an extra
50-100 calories park farther away, take the stairs, walk the
dog an extra block and do a few jumping jacks. The key is
to measure the calories so that you can see your success
daily and know that what you are doing is working.

Start measuring calories out and paying attention to “hidden”
calories coming in. You will quickly see how to achieve a
100 or more calorie deficit per day and easily have a more fit
and trim body next year!

Weight Loss Tips from a Trainer's Viewpoint

2007-12-13T03:35:00.000-08:00

Here are 10 simple tips you can use for weight loss and fitness
1. Two quick and easy ways to cut extra calories from your diet yet still satisfy your sweet tooth: Drink Diet soda or Crytal Light and eat Sugar-Free Jello gelatin. These are two small changes you can make that will reduce calories but will not make you feel deprived.

2. To quote John Beecher, "Strength is a matter of the made-up mind." Is your mind made up that you are going to start and stick with a weight loss plan or is this going to be like other attempts where you give up at the first sign of failure?

3. Make changes in your diet gradually. The body doesn't like quick, shocking changes in anything. It's like going from a freezing room to a very hot room. We need time to gradually acclimate.

The same is true with changing our eating habits. First, if you eat junk food all the time, try to reduce it to a couple days, then to just one day. Gradual reductions are more long lasting.

4. One reason people overeat is because they are overstressed. Getting rid of tension in a positive way will help keep you from eating because of increased tension and stress.

Take a walk, participate in a yoga class, hit the punching bag, lift some weights. Find a way to relieve some tension and you may find you also relieve your appetite.

5. Stay away from products or services that sound too good to be true. The health and fitness industry is a 40 billion dollar a year industry and many companies that are selling bogus products are thriving.

They target people's emotions by luring them into believe that by taking their products, there will be magical results. Just think, if something was truly that good, wouldn't everyone already know about it and be taking it?

6. You must have the desire to change your body from where it is now. Without desire, you are setting yourself up for failure. You must want your goal bad enough that you are willing to endure some short-term pain to receive these goals.

Link pleasure to working out and pain to missing workouts. You must condition your mind. Stop talking yourself out of going to the gym and start talking yourself into it.

7. During the first couple weeks of an exercise program, you will notice that your scale weight either doesn't change or it may go up a bit. Throw the scale out the window, it doesn't distinguish between fat and muscle, so when you initially gain a bit of muscle at the start, the scale weight will go up. That's a good thing. Over time the scale weight WILL go down.

8. Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level.

You then need to reduce your energy consumption to be below your energy output. It's difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your maintenance levels.

Then continue to observe the effects in the mirror to determine if this number needs to be changed.

If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.

9. Alcoholic beverages are high in calories and low in nutrients. Alcohol increases the body's need for Vitamin B, which is used to metabolize it. At the same time, it impairs the body's ability to use these and other nutrients.

One or two standard-size drinks once in a while will cause no harm in normal, healthy, non-pregnant adults. However, those looking for ways to cut out additional calories to help in their weight loss efforts will be better off reducing their alcohol intake even further.

10. Whatever challenges you face, focus on the future rather than on the past. Instead of worrying about what you failed to accomplish last year, focus on where you want to be and what you want to do. Get a clear mental image of your ideal successful future, and then take whatever action you can to begin moving in that direction. Get your mind, your thoughts, and your mental images on the future.

Exercise and Weight Loss

2007-12-13T00:01:00.000-08:00

If you are serious about your weight loss program, exercise is the key. But how do we get motivated to make such a big change in our life?
If you are serious about your weight loss program, exercise is the key. But how do we get motivated to make such a big change in our life? We’ll talk about motivating benefits, how much exercise it takes, types of exercise and exercising with health conditions.

They say we are supposed to take time each day for ourselves. In my opinion, that means curling up on the couch with a good book and a cup of hot cappuccino. Who wants to exercise?! After doing some research, it looks like it is time to get moving and change some attitudes about doing something for ourselves.

First of all, let's get motivated. Regular and sustained movements of large muscle groups promote the loss of fat while preserving the lean body mass, so exercise is an important part of any weight loss program. Exercise burns fat, at the same time, it allows you to eat more; as long as you eat the right foods. Aerobic exercise before breakfast forces your body to burn fat and with the right exercise program you can get your body to burn fat 24 hours a day.

Exercise also makes you feel better while shaping and toning your body. Exercise is an important step in restoring, maintaining and increasing strength. It can provide a diversion and help build self-confidence by providing a positive self-image.

Now let's look at how much exercise it takes to lose weight. It varies from person to person, but you will need to make permanent changes in eating habits and life-style if you want to lose weight and stay in control of that weight loss. To promote fat loss, a weight loss program should have these 4 characteristics:

Exercise should involve the large muscle groups (legs and arms). Be done at least 3 days a week. Use at least 300 calories per session or 4 days/week and use 200 cal/session. Aerobic enough to increase your heart rate.

For some very simple guidelines here are approximate caloric cost of some common exercises. They are based on an average, 154-lb person during 30 min of exercise:

Bicycling 12 mp - 354

Running 5 mph - 294

Swimming (fast freestyle) - 273

Walking 3 mph - 126

Now let's look at some types of exercise. (Some of these are exercises that a Physical Therapist might teach, but may be helpful, especially for people with limited mobility and joint pain.):

Isometric exercises - Muscle tension is increased but no movement of near-by joints. For example, tightening the thigh and leg muscles without moving the knees or hips. This is good for someone with joint pain or to strengthen muscles above or below an injured joint or cast.

Range of Motion exercises - These are used to increase joint mobility by bending and extending the different joints of the body. These exercises are good for people that stay in one position for extended periods of time, for example standing or sitting. These are also a great warm-up for your joints before an aerobic exercise workout.

Isotonic exercises - These are the movement of muscle with the intent of increasing their length. For example, bending and stretching of arms, legs and back. This exercise increases the circulation and conditions the heart.

Resistance exercises - Involves the movement of muscle groups against resistance. It may be the weight of an extremity, lifting weights or against some type of gym machine. This exercise is used to strengthen and condition the body.

Aerobic Exercise - Jogging, rope skipping, swimming, bicycling, brisk walking and aerobic dance. These increase the heart rate, condition and strengthen the muscles and burn the most calories for your weight loss program.

Ambulation - Good old walking is a low impact way to strengthen and condition many muscles and the heart. It burns calories and is good for the psyche.

For a good work out, it may be helpful to use a combination of a conditioning type exercise along with an exercise that increases your heart rate. In addition to regular aerobic exercise, you can increase energy expenditure during usual daily activities by parking further from the office or store to increase your daily walking distance or use the stairs instead of taking the elevator when you can.

It is important to have adequate amounts of quality protein in your diet during weight loss because protein helps you build lean muscle mass. You want to be replacing fat with muscle mass instead of just losing weight. Starving yourself or skipping meals is not a good way to lose weight; frequently, it will cause your body to store fat rather than use fat.

Exercising with health conditions:

An obese person or anyone with a family history of heart disease should be carefully evaluated by their doctor or health care provider before beginning an exercise program.

Exercises such as jogging and rope skipping may worsen degenerative joint disease. Less stressful activities may be better for those with joint problems such as swimming, bicycling or walking.

Exercise and Diabetes: Regular aerobic exercise that involves using large muscles and increases the heart rate has a potential to lower blood sugar and increase insulin sensitivity. It can also decrease blood pressure, increase your ability to do physical work and make you feel well. The diabetic has to be very careful to be consistent with an exercise program and monitor blood sugars very carefully. It is also important to have very close contact with your doctor, going over your exercise program with your doctor, and reporting weight changes and blood sugar changes. If you are on medication or insulin for your Diabetes, the dosages may need to be changed while you are taking part in an exercise program. Also, if you quit your exercise program, a careful re-adjustment of medication or insulin may be needed.

There are many aspects to a good weight loss program but the key is a consistent exercise program. There are many kinds of exercise and ways to avoid injury during exercise if some time and effort are put into putting a program together. Getting motivated may seem like an insurmountable task, but it is worth it in the end. Be careful and exercise in moderation if you have health problems. However, excercising may help you overcome some of the same health problems you have to modify your program for in the beginning.

Say No the the Exploitive Weight Loss Industry and You'll Be

2007-12-12T23:59:00.000-08:00

The exploitive weight loss industry hopes Americans continue to struggle with their weight!

Let’s look at the facts. The statistics show that over 95% of people on a diet plan will fail and gain the weight back.

There is so much conflicting advice out there about dieting and weight loss. Eat low carb is the latest craze and will no doubt be replaced by something else a few years from now.

The plain truth is that diets just don’t work. You might lose weight for a while, but always seem to gain it back, and then some. Do you see a problem here. I sure do. With so much advice from so called experts out there, why are we so overweight and getting fatter?

I would venture to guess that people are just plain tired of dieting. They’ve tried everything out there, jumped from diet to diet, become frustrated and given up.

What we need is a shift in thinking. A paradigm shift. We need to stop thinking about dieting and start thinking about what foods our body needs to function properly.

Our bodies are wonderful, resilient machines. In order to have optimum health and optimum weight, we need to feed our bodies with the right fuel.

Look inside a typical grocery store. The aisles are filled with processed foods: crackers, cookies, bake mixes, white bread, breakfast cereals, bacon, lunch meat, hot dogs, sugary fruit juices, frozen dinners, margarine, white flour, salad dressings, frozen pizza, cool whip, chips, soda, etc.

What if we took a different approach to dieting. What if we decided to look at food as fuel for our body. It needs fuel (food) to survive and function properly, so why not feed it with optimum fuel. Not fast food, junk processed food like cookies, crackers, most cereals, white bread, and the hundreds of common grocery foods that are loaded with trans fat and ingredients we can’t even pronounce. Most of these junk foods have no nutritional value and do nothing to promote health.

Say no to the exploitive weight loss industry, make smart food choices, and you’ll be amazed at how fast the weight comes off!

P.S. You might just have more energy and improve your health!

Weight Loss Tips After the Birth Of Your Baby

2007-12-12T23:42:00.000-08:00

The tips listed below will help you to get back to you ideal weight after the birth of your child.

1) Remember that the best approach to weight loss combines healthy eating and regular exercise. It is important you stay focussed on both these areas.

2) Eat slowly and chew your food well. Put your cutlery down between bites and don't pick them up until you have finished chewing.

3) Instead of putting the food on the table and letting everyone help themselves, serve the food on the plate. Allocate the appropriate amount for each food group.

4) If you feel like snacking, try going for a walk instead. Before you go, have a good drink of water. Hunger is often disguising thirst.

5) If you have a problem with junk food and can't resist the temptation at home, stop the problem at the source. Don't buy any junk food! Or at least limit the amount you buy to one item per week.

6) Eat smaller meals, but more often. A healthy meal will be a lot more satisfying than a packet of chips or a drink.

7) Drink fresh juices instead of soft drinks. This will cut down on your sugar intake, and is a far better alternative than the artificial sweeteners in those diet soft drinks.

8) Set yourself a weight goal and stick to it. Chart your progress and stick it on the fridge. It will be a helpful reminder every time you go in the kitchen.

9) If you do have to go for junk food, try the healthiest option. For example try to get the burger with the most salad on it, or get some salads to accompany the meal.

10) Increase your motivation levels, and stay on track. If your motivation drops, you will find it hard to focus on your goal weight.

For Weight Loss It's Want Power You Need Not Will Power

2007-12-12T13:34:00.000-08:00

The problem isn't that you don't have enough will power to
achieve what you want. You have will power, but it's not will
power you need, it's want power.

You have to first want

You must want to change your habits, want to lose some weight,
want to give up your evening snacking before your will comes into
play. Once you want a thing badly enough, you will do whatever it
takes.

If you think you want something (to make a change in your eating
habits perhaps), but then find it difficult to follow-through
with your plans, most likely you simply want your current reality
(your current habits and patterns) more than you want your goals
(less weight, better health, etc.)

I can hear you all the way over here, telling me I'm wrong: "No,
that's not right! I want this more than anything, I just don't
have any willpower!" Round and round you go, but the truth is,
you will get what you really want. Think back, has there ever
been a time when you really wanted something? A certain piece of
clothing, a certain house, car, job, spouse? Hum... Yes, we go
after what we want, if we really want to acquire or achieve it we
do. Nothings going to fall in your lap, you've got to go get what
you want.

What's Going on?

Put another way, you may want to avoid the pain (breaking old
habits, avoiding some favorite foods, simply not overeating...)
more than you want to gain the pleasure (losing some weight,
gaining new habits, eating favorite foods in moderation ...)

Since losing weight takes time, from weeks to months to years,
it's easy to fall off the path. It's always easier to get back
into our old habits of eating, eating, and more eating. There's
always more food. Unless you are too poor to purchase it, there's
plenty food in America - in fact, too much food, and so it
becomes even more necessary to keep the longer-term goals in
mind.

How do you keep the longer-term goals in mind, when the
short-term food is staring you in the face? What about all the
treats offered, what about the commercials, the billboards, the
signs everywhere that say EAT?

Wanting, in fact, is the "W", the first step in the W.H.A.C.K
approach. See it in the free e-book, Changing Beliefs, Your First
Step to Permanent Weight Loss.

Think back to when you last really wanted something. Wanted it
more than anything, had to have it, would do just about anything
to get it. To want is a mighty powerful motivator, but
surprisingly we aren't all motivated by what we want. Some of us
are motivated by avoiding what we don't want.

What is your Motivation Strategy?

Motivation comes in two (or more) flavors. You can be motivated
towards something (what you'll gain) or you can be motivated away
from something (what you'll lose). This desiring to avoid can be
confusing. I'm saying you must want something, and you're
thinking, but I don't want to be fat. I can't think about my
future, only what I don't want. Here is what's going on:

Motivation: Toward

If you are motivated by what you'll gain you find it easy to look
ahead and see your future shapely body, you'll see people around
you with admiring glances, you'll hear their compliments, you'll
smell the good food and feel good knowing you can eat enough to
be satisfied, and then say you're full. You've had enough, thank
you. You'll be in control of your life. You'll want what you
visualize more than anything, and you'll do whatever it takes to
get it. If asked what movie to go see, they'll have a few ideas,
and tell you why.

Motivation: Away

If you are motivated by what you'll lose you'll focus on what you
want to avoid. For example, you want to avoid dying, you want to
avoid being too heavy to enjoy playing with the kids, you want to
avoid gasping for breath when you climb a flight of stairs. You
want to avoid the embarrassment, the humiliation of other
people's remarks and rude glances. You don't want any of that
anymore, and you don't want it to the extent that you'll do
whatever it takes to avoid these things. If you ask them what
they want for dinner, they'll tell you they don't want Chinese,
or pizza. It can be difficult to get someone motivated this way
to actually say what they do want!

Knowing your motivation strategy makes it easier to find methods
that support your preferred strategy. If you are motivated
toward, you may enjoy cutting our pictures of people in great
shape with similar body types to yours. Find models wearing
clothes that would look good on you, pictures of swimming pools,
holiday places you'd enjoy; the types of things that go into a
dream board.

If you motivated away, then make a list of what you want to avoid
and elaborate on that list. Why don't you want these things? The
more detailed you are, the more likely you'll truly do what it
takes to avoid them.

Hopefully these ideas will get you thinking, and much about
making changes in our lives comes down to thinking it through.
Realizing what we really want can get us past the hurdles of what
we already have. To affect change isn't necessarily comfortable,
until you've worked at it for awhile, and then suddenly your
changed behavior has become your new behavior and the effort is
over.

Top 5 Weight Loss Strategies From A Top Level Personal Train

2007-12-12T13:33:00.001-08:00

Everybody wants to lose weight. Even if its only that last five pounds. Joey Atlas gives you five proven weight loss tactics that go beyond the "eat low fat and walk for one hour each day" mantra of the mainstream.

You are ready to shed those energy draining, body crippling, unattractive extra pounds and you are ready to make it permanent this time. You are on the right track because you've taken the most important step toward your goal. That step is the decision to take action and stay committed. The following five proven strategies will serve as essential elements in your quest to achieve your weight loss goal.

1) You must put yourself into the right mindset. Don't think of your new efforts at weight loss as trying to do certain things every day. See your self living a new lifestyle, a new lifestyle that naturally includes behavior conducive to positive changes in your health and fitness levels. You transition into this new lifestyle by makng adjustments to your daily habits until these habits are in alignment with the goals you are aiming for.

2) Find an exerise partner. It can be a friend, a co-worker, or a family member. Why is this important? An exercise partner is a tremendous source of support. A partner is crucial on those days when you really don't feel up to exercising. Unless you are sick, a good partner won't let you slack and likewise your partner will need you to pull them up when they are not up for the workout. You being needed is an indirect but important type of support. With an exercise partner comes the element of accountability, which subconciously reinforces your committment to your quest.

3) Have a baby or get a puppy. These two strategies work in the same manner. I write about this one from first/second hand experience. My wife, Jeri-Jo, gave birth to our daughter, Darah, nine months ago. Today, she weighs less than she weighed before she got pregnant. What is the mechanism here? Jeri-Jo claims, "With Darah to care for, my mind is focused on her and her needs. Don't get me wrong, I'm not at risk for malnutrition, but I don't eat out of boredom any more simply because there is always something to do. The day flies by and I don't have time to snack on foods that cause weight gain."

The puppy strategy is very similar to the baby strategy. If you are not playing with it, training it, feeding it, walking it or cleaning up after it you are too tired to overeat. And, before you know it your new puppy is done napping and ready for more activities. Like caring for a baby, your puppy requires a lot of attention and mental energy. This prevents many people from unnecessary snacking that prevents weight loss.

4) If you are not ready for a baby or a puppy then take a up a new hobby. A new hobby will get you out of the house, stimulate your mind and prevent you from eating out of boredom. If your hobby is a fitness related activity, such as mountain biking or hiking, then you are really going to make some progress.

5) Drink more water. I know, you've heard this one before. But, can you truthfully say you are doing it? Not many people can. Ponder this. You consist of about 73% water. Your body gives off water all day and all night. You must continuosly replenish your water levels in order for your body to function at its highest levels. Many fitness professionals talk about the metabolism slowing down as a result of too little food intake. However, just as important, yet rarely mentioned is water intake and its effect on metabolism. Not getting enough water can cause water retention and a slowing of the metabolism. Both of these can prevent weight loss and cause weight gain.

One little known strategy for boosting water intake is to drink 8 - 12 ounces as soon as you wake up. This helps wake up your metabolism. Another way to boost your water intake is to drink 10 - 12 ounces when you start to feel hungry. Instead of immediatly reaching for food, drink the water and see if that calms your hunger until you are ready for your next meal.

Each one of these strategies can help you lose weight. But, by utilizing all of them, you are creating a formula for success. A formula that can be the foundation of your new lifestyle.

How to Break Out of a Weight Loss Plateau

2007-12-12T13:33:00.000-08:00

What is a weight loss plateau?

You are on a diet, but you reach a period of time (two or more weeks) where you can't seem to lose any weight. Your weight may actually fluctuate 3lbs up or down, but you can't seem to break below this range.

You can experience a weight loss plateau for different reasons:

1. You are consuming too many calories for the amount of calories that you are burning off. 2. You are not consuming enough calories; your body defends itself by slowing down your metabolism.

First, you need to determine if you are experiencing a plateau or if your weight is in a state of normal fluctuation. Weigh yourself once per week. If you have not lost any weight after 3 weeks, you've hit a plateau. Remember, people lose weight at different rates. If you've lost even one pound after three weeks, you are still losing weight and probably don't need to change anything. The closer you get to your goal weight, the harder it will be to lose weight.

Second, if you are experiencing a plateau, look at your current diet and exercise patterns. The NutriCounter can function as a measurement tool to see how many calories you are consuming each day. (http://www.nutricounter.com) It will also help you determine if you are eating the appropriate amount of carbohydrates and protein each day. You should also keep an exercise journal that will help you determine how much exercise you are getting each day.

Here are some patterns that you may need to break. (Note: before trying any of the methods below, get your doctor's advice. This is especially important if you have special dieting needs.)

1. You should be eating at least 1200 calories a day if you are a woman and 1500 calories per day if you are a man. If you restrict your calories too much your body will start stockpiling fat because it thinks you are starving.

2. You may try to break a plateau by decreasing the percentage of carbohydrates and increasing the percentage of protein that you intake each day.

3. Another common recommendation is not to mix your protein and carbohydrates. If you have a protein breakfast, wait 2-3 hours before resuming your balanced meals.

4. Generally speaking, you should be exercising no more than 1 hour per day. However, ask yourself if your fitness routine is intense enough? Simply walking around the block for 15 minutes a day may not be enough for you. Each person is different. Also, walking around the block may have been an excellent exercise when you first started to lose weight, but it may not be enough now that you've hit a plateau.

5. If you have recently added a fitness regimen to help you lose weight, you may experience a slight weight gain for the first few weeks, especially if part of that routine involves weight lifting. This can be a very frustrating experience. If you are engaged in an intense workout regimen, it may help to measure yourself with a measuring tape, rather than the scale. You will be putting on muscle and muscle will burn more calories than fat, but it's also heavier.

6. If you are already on a low calorie diet and you are sticking to it, then it is not recommended that you cut out any more calories. Increasing your activity is really the key to breaking out of a plateau. However, if you are "supposed" to be on a low calorie diet but you are not sticking to it, well, the answer is obvious: you need to stick to it.

One of the Most Valuable Weight Loss Tools Available.

2007-12-12T09:18:00.000-08:00

Meal replacements are one of the most valuable tools for weight loss.
We know that the key to permanent and effective weight loss is to speed up our body's metabolism.

Metabolism simply means the speed in which our body utilizes and burns through food.

A fast metabolism means that your body processes and utilizes the nutrients which it needs and then eliminates those it doesn't.

There are primarily two ways to naturally speed up your body's metabolism.

The first is through resistance training, lifting weights. Lean muscle tissue is a very metabolically active tissue, it requires a lot of energy to maintain.

The body gets this energy from burning calories. So the more lean muscle you have, the faster your metabolism becomes and the more calories that you will burn at rest.

The second way to effectively speed up your body's metabolism is by eating small, well-balanced, nutritious meals or snacks every three to four hours.

This alone can drastically improve the efficiency of your body's metabolism.

Now, for those of us with busy, often hectic lives, eating every three to four hours can be challenging, if not impossible.

What are the chances of eating something healthy and nutritious every two to three hours?

Unless you have a lot of time to prepare and package meals or hire yor own personal chef to cook for you, this can be a daunting task.

Well, now there is a solution.

Meal replacments.

Meal replacements are probably the most valuable and underrated supplement on the market.

People are always looking for the magic solution to weight-loss by buying some drink or pill that promises miraculous results.

We gain weight and body fat by having poor eating habits, so the only way to undo the damage is to reverse the cycle by developing good eating habits.

Meal replacements make this possible.

Meal replacements are pre-packaged powdered drink mixes that you mix with water, milk, or juice and then drink in the place of a meal.

They are convenient, inexpensive, and most taste pretty good.

For optimum fat-burning and muscle-building results, we need to consume a high-protein, moderate-carb, low-fat meal about every three to four hours.

This is approximately five to six meals per day. So, replace two or three of your whole food meals with meal replacements and you will drastically start cutting out unneeded calories, calories that can add up and, if not burned off, be stored as body fat.

Meal replacements provide a perfect, compact meal in a packet that is high in protein, low in fat (some have no fat) are low in carbohydrates, and contain a wide array of vitamins and minerals.

They are low in sugar and cholesterol. They are very nutrient dense and can be mixed easily and conveniently.

In order to get the same benefits from whole food as some of the high quality meal replacements, you would have to put together a large meal like a chicken breast (protein) a potato for some carbs, and a salad for the vitamins six times a day.

Why bother when you can just rip open a meal replacement packet and toss it into a cup with some water or skim milk. Presto!

Instant nutrition.

Check the ingredients. Stick with meals replacements that use a combination of whey, milk, and egg proteins as the first ingredient.

Most meal replacements, if taken with water, offer at least 40 grams of protein with minimal fat. Most are under 300 calories, chock full of vitamins and minerals, and taste rather pleasant.

Many people I have spoken to over the years attribute meal replacements being on of the biggest reasons why they we able to lose weight.

They are able to get vitamin-rich, high-protein, moderate carb meal for less than 300 calories. All of this for about 2 dollars. You cannot even buy a Happy Meal for fewer than 2.00 dollars and Happy Meals are loaded with fat!

The Myth of Fast Weight Loss

2007-12-12T09:17:00.001-08:00

You will be surprised to find out how many people are actually looking for a fast weight loss program. Why fast? Well, first of all, most of us are impatient. We live hectic lives. We want results now, we want to notice the change right away, and we don't want to work hard to achieve those results.

Most people eat what they want all year round, prefer TV over exercising and dream about how next week (or month/year) they are going to start a healthy lifestyle. Suddenly one day they realize that it is just 2 weeks left before they have to go to a Christmas party or that summer is coming up and they want to look good in the new bikini. Usually around this time I get hundreds of emails - all of them pretty much the same "I have this event coming up in two weeks. I need to lose about 10-15 pounds. What is the fastest way to do it?"

Of course TV and Internet is full of commercials that promise you to lose 20 pounds in two weeks. They even show you tons of pictures of fit, smiling people with perfect bodies. Just pop a magic pill 3 times a day and you will turn into a supermodel right away. Sounds good, right?

I hate to disappoint you but this is just another scam created to get your money. There is no such thing as fast weight loss. I'm sure I'll get some infuriated replies like "That can't be true! My friend Maggie lost 16 pounds in two weeks doing Low carb diet!" Well you are in for another disappointment. Your friend didn't lose any fat. She lost water and muscle.

Human body is a well coordinated working mechanism. It has no idea that you've decided to fit in a size 8 dress and doing some new fad diet. It thinks you are starving. It’s too concerned about survival to allow us losing weight fast. Instead your metabolism slows down to conserve the energy. As soon as you'll start eating normal food you'll gain all of your weight back and some extra pounds in addition to that.

To make it simple fast weight loss is always followed by fast weight gain. No exceptions. In addition to that when you lose weight too fast, your skin does not have enough time to shrink, it will become loose.

The right amount of weight that the average person can lose in one week by eating correctly and doing exercises is around 2-3 pounds. That is a healthy, safe, effective amount to lose. Only that way you can get long lasting results. I know it is not as fast as many people would like to lose weight, but think about it how long did it take you to gain weight? I bet you $1000 dollars you didn't gain 20 pounds in two weeks. It is only logical, that your body will not allow you to lose 20 pounds in two weeks. Sorry!

I'm trying to save your money here, so repeat after me "There is no machine, no special diet, no special workout program, no special pill or special patch that will help me to lose weight fast and healthy at the same time". Repeat it to yourself every time you have an urge to buy some "quick fix" no matter how appealing it sounds.

Remember people who have created these commercials are professionals who know what you would like to hear. Don't let them fool you. Just try to eat right and work out. Be consistent. Make one little step at a time and you'll be surprised how far you can actually go.

You're Being Lied to About Weight Loss

2007-12-12T09:17:00.000-08:00

Here are some of the blatant weight loss lies being thrown at unsuspecting consumers.
Well, here it is, late night TV and I'm flipping through the channels trying to find something good to watch.

As I'm surfing the tube, I notice a huge amount of weight loss infomercials.

And you know what, most of them literally make me sick to my stomach.

Not because I despise TV, but because I can't stand it when companies blatantly lie to unsuspecting consumers and make MILLIONS in the process doing it.

But as I continue to promote the truth about weight loss with my personal training business and my fitness website, the truth is muddled in the sea of confusion that's created by companies throwing weight loss solutions at consumers 24/7.

The companies pushing these bogus products will continue to make millions as I continue to fight an uphill battle, trying to shed some light for people as to what it really takes to lose weight and get in shape.

Am I bitter that these companies are making millions?

Nope.

Am I bitter that they're doing it at the expense of people who really are unsure of the best way to go about losing weight and getting their health back?

Absolutely.

I know firsthand what it really takes to lose a lot of weight and get in great shape.

And not once was it from an "Ab Stimulator Belt" you wear at work or from a "Fat-Loss Patch" you place on your arm.

Nor was it from a "Magic Juice Drink" you sip for 2 days straight while not eating another morsel of food.

And now that I think about it, it also wasn't from Coral Calcium or Metabo-Super-Fat-Burning-and-Crime-Fighting Pills.

It sure wasn't from an "Ab-Crunch-Whatever-You-Call-It", you know, the torture machine you use for 3 minutes while watching TV and are supposed to lose 20 pounds in a week.

But as I continue to watch these commercials like a deer caught in the headlights, I almost fall for the best marketing money can buy--the "pictures-never-lie" testimonials.

You know, the old "before and after" photos (as hard as I looked, I couldn't see the airbrushing).

Hey, if it's in a picture, its gotta be true!

And right before I catch myself reaching for the phone to order (chuckle, chuckle) I ask myself "Why is it these types of commercials clutter the TV mostly at night or on Saturday morning?"

Is that when the most gullible tend to watch a lot of these blatant lies and scam products being peddled to them?

Who knows, but Letterman is on and I need to change the channel before I get any sicker to my stomach.