Exercise and dietary control the best formula for weight loss

Craig D. Hayward, writing in Jackson Citizen Patriot

AS stated in one of my recent columns, if your goal is weight loss through an exercise program, then it is necessary to complete a minimum of 300 minutes (five hours) of moderate level exercise per week. That breaks down to one hour per day, five days per week, or 50 minutes per day, six days per week.

The discouraging aspect of losing weight is that a pound of fat holds 3,500 calories. Don't get discouraged — a loss of one pound of weight per week is an obtainable goal, because the good news is that exercise and dietary control together have a cumulative result.

Regarding the dietary side of the equation, many people fail to see results because they continue eating at the same levels as before commencing a program. This results in their eating beyond the benefits of the exercise they have completed.

Spoiling the benefits of exercise by incorrect eating is easy to do, particularly if you regularly dine out. The standard portion size of an entree across the Unites States has significantly increased in recent years.

For example, compare the size of the restaurant's serving plates to ones that you have in your home. Don't be surprised if they are significantly larger, plus they come to your table heaped full with food.

Have you checked the calories of your favorite appetizer and other items you order at the restaurants where you eat? You might be surprised to learn they commonly run into the thousands of calories.

Be aware also that alcohol is laden with calories, so those before and after-dinner drinks are adding calories to your diet without nutritional benefit.

Finally, look for other means of burning calories in your day-to-day activities, because it is easy to sit too long and eliminate most of the benefits of your exercise. How much time do you spend sitting during the remainder of the day, once you have worked out?

If you are sedentary, be sure to get up and move about on a regular basis. Additionally, look for alternative ways to burn calories: parking farther from your destination and walking, using a push rather than a riding lawnmower, and taking the stairs instead of an elevator.

Unwanted calories can be burned, or not eaten at all, if we are creative in our dietary and exercise habits. Each calorie burned or not eaten can help achieve that 3,500 -calorie-per-week deficit necessary to lose a pound.

The approaches suggested here will work, but anyone who has tried to lose weight and keep it off it knows it isn't easy. I urge you to stay encouraged and motivated, watch what you eat and keep moving.

Craig Hayward is chair and professor of Department of Health, Human Performance and Recreation at Spring Arbor University.

Considering weight

loss surgery?




Following are some suggestions that could assist you through the

Five tips when considering weight-loss surgery (Getty Images)

process.

Here are five tips from Stephen Hamn, medical director of the weight loss surgery program at Baylor Medical Center at Frisco, an American Society for Metabolic and Bariatric Surgery (ASMBS) Bariatric Surgery Center of Excellence.

Take your time choosing a program – A good-quality program will tell you up front about the different options for weight loss surgery and the post-operative work – exercise and changes in diet – required for each option.

Be flexible – Consult with a surgeon or surgeons who perform more than one type of weight loss surgery. As a consumer, you can select gastric bypass, adjustable gastric banding or the gastric sleeve procedure.

“One procedure may be more effective for you than another for your individual needs, so do your research on all options,” says Hamn.

Numbers do matter – Many studies have shown that complication rates from weight loss surgery are highly dependent on the surgeon’s prior experience. Because previous experience is tantamount to success, ask your surgeon how many of each proposed operations he or she has performed.

Chemistry matters – In many general surgical cases, you have limited interaction with your surgeon. Not so with weight loss surgery. You may see your surgeon at least four or five times in the first year. Be sure that the surgeon and support staff is genuinely interested in you and your success.

Support matters, too – To succeed, weight loss surgery requires hard work from you. What support can you expect post-surgery? Does the program offer support groups, psychological support, exercise or physical therapy? Are dieticians involved to help you develop better eating habits and food plans?

“I frequently tell our patients that 90 percent of their long-term success is in their hands, not mine,” says Hamn.

When Exercise

Leads to

Weight Gain

WHEN trying to lose weight, a common goal and objective is often pursued in buying a gym membership. One vows to undergo regular sweat sessions in order to combat excessive fat. So what is the problem and why do these regular sweat sessions oftentimes seem to do no good at all? asks Lesley Borger of Kansas City Healthy Living Examiner.

According to a recent study in the article, "Why Exercise Won't Make You Thin", it's oftentimes due to what a person eats after that intense workout session or what's done (or not done) after having exerted oneself.

Expending yourself in the gym oftentimes creates hunger when your body's glycogen storage is running low. So an important factor to look at is what's going on right after excersise? If the answer involves high-calorie, high-sugar energy drinks or greasy junk food, some rethinking may be in order.

Oftentimes after exercise people seem to feel like they "deserve" the junk food that they're craving or they simply won't be as active the rest of the day because they feel as though they already got enough activity in. Similar to the article's example, if a person was to spend 30 minutes on the elliptical machine only to chug a sugar-filled Gatorade right afterwards or eat a muffin from Starbucks, from a weight loss point of view, this person would have been better off never having gone to the gym. Assuming around 300 calories were burned while at the gym, more than that was consumed just eating that muffin. (As the average 6 ounce muffin has 400 calories).

This brings us to the point of it all: when loosing weight and maintaining weight loss, what you eat is about 90% of your success or failure. In fact, when trying to loose a bunch of weight, the most important thing is eating clean and just staying active. Success isn't necessarily about strenuous sweat sessions, but an active and healthy lifestyle mindset. For example, instead of the elevator, take the stairs. Instead of the closest parking spot, take the one further away.

Not to say those intense sweat sessions aren't necessary or good because they are! They improve heart health, cardiovascular strength, and do help blast that fat away. However, next time you're tempted to go eat a muffin or drink a frappuccino right after a hard workout, try a whey protein shake instead, or some fresh fruit (just watch your portion sizes) and your results are likely to be much more positive.

"Exercise Critical

to Weight

Loss"

A recent article in a major media outlet questions the effectiveness of exercise as a means of weight loss.

But it's a view challenged by five academics from a US university. "We want the public to know that there is no question the majority of research has proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight.

"The American College of Sports Medicine released an evidence-based position stand in early 2009 that proves these points.

"There is little evidence to the claim that exercising produces hunger so uncontrollable that it leads to weight gain. In fact a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn't eat any more food after exercise than they normally would when sedentary.

"Exercise does require effort and self-control. However, the rewards are substantial.

"Economically, expenditures are reduced - the recent Weight of the Nation conference reported that obesity accounts for some $147 billion in health care costs per year - and people lead more enjoyable and energetic lives.

"Even for the non-overweight, exercise provides benefits that no pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, Type II diabetes and depression.

"Exercise is a health tool we all need, regardless of our weight. It is our hope that the public takes its importance seriously.

"Advice about weight loss should come from a qualified professional, instead of irresponsible articles that may not present the full realm of scientific facts surrounding the issue.

Kristin Lagally

Bloomington"

The writer was joined in the letter by five other people. All six are professors in the School of Kinesiology and Recreation at Illinois State University.

Coffee Fix

For Weight

Loss?


JAVA Junkies, Rejoice! says Janice Taylor at Examiner.Com. America's most popular drink - next to water - may help some lose weight as it increases the number of calories you burn per hour by 44%! Caffeinated coffee increases your metabolism.

According to a 10-year study conducted by the University of Bristol, scientists have found that a cup of coffee can sharpen your attention.

Some reports indicate that coffee may reduce the risk of colon cancer by 25%, because it helps to keep you regular. (No need for prunes!)

Coffee may reduce the risk of bladder cancer, skin cancer, diabetes, Parkinson's disease, and coffee may reduce the risk of developing kidney stones.

Theophylline, a compound in coffee, acts as a bronchodilator. For those with asthma, drinking coffee can lessen symptoms by 25 percent.

Coffee increases your alertness, which may, in fact, allow you to experience the joie de vie!

Now, don't go hog wild guzzling gallons of the stuff, says Taylor, but it looks as though three or four cups a day (under 2 cups if you're pregnant) won't do you any harm.

So Another

Coffee?

Well Maybe...

BUT here's another take on "coffee drinking can help you lose weight" For while research about caffeine and weight loss isn't definitive, researchers have several theories about how caffeine affects weight:

• Appetite suppression. Caffeine may reduce your desire to eat for a brief time, but there's not enough evidence to show that long-term consumption aids weight loss.
• Calorie burning. Caffeine may stimulate thermogenesis — one way your body generates heat and energy from digesting food. But this probably isn't enough to produce significant weight loss.
• Water loss. Caffeine acts as a diuretic, which means it increases the amount of urine you excrete. This water loss may temporarily decrease your body weight.

While you may be tempted to try caffeine to aid weight loss, keep in mind that caffeine's a stimulant and too much can cause nervousness, insomnia and other problems, says Katherine Zeratsky of the Mayor Clinic. Also, some caffeinated beverages, such as specialty coffees, are high in calories and fat. So instead of losing weight, you might actually gain weight.

Ten Minutes a Day Keeps the Fat at Bay LESS THAN 25 percent of North American adults exercise on a regular basis, thus, children–and adults–are spending more time performing sedentary tasks, such as surfing the Internet, playing video games, and watching television, says Lorna R. Vanderhaeghe, BSc. This lack of exercise increases insulin resistance, hormone dysfunction, and inevitable weight gain. So, what can we do to keep fit and how do we fit exercise into our busy schedules? Exercise Timing One of the questions I am asked most often is: “Should I work out in the morning or the evening?” To enhance fat burning, the best time to work out is in the morning. Once you do 10 minutes of this fun program and eat protein for breakfast, you will rev up your fat-burning furnace by 25 to 40 percent and it will last for 12 or more hours throughout the day. Also, often after a hard day at home or the office, we don’t feel like exercising and we don’t want to rev up our metabolism a few hours before we go to sleep. So, set your alarm 10 minutes earlier, have fun with this exercise regimen and you will be rewarded with a tighter, stronger body. Consistency is the key. Get out of bed, put on a T-shirt and shorts, get your water bottle and towel, and get started. Exercise, then hit the shower, and eat breakfast. Start Day 1 on Monday so that Day 6 and Day 7 will be Saturday and Sunday, which are usually the days we do more outdoor or family-oriented aerobic activities. Fitness Fun 10 minutes a Day Warm-up before you begin. Stretch your arms to the ceiling. Breathe deeply. Then reach towards the floor. Breathe deeply. Jog gently in place for 30 to 60 seconds. Drink water before you begin and remember to drink more water between the two sets of exercises. Dehydration can make you feel weak and dizzy. The goal is to work up to three sets of each exercise with successively heavier weights. Start with the lighter weight and increase the weight slowly. Depending on your level of fitness, you may increase weight and repetitions more quickly. Whatever your level of fitness, build on your previous day’s success; if on Day 1 you lifted a light weight only three times, try to lift four times on Day 2. Then move on to a heavier weight and so on until you finally reach the goal of three sets of repetitions using successively heavier weights. The fact that you are trying is success. And remember, no matter what your age or fitness level, you will be able to do these exercises, so just have fun. Day 1 Shapely arms: Stand with your feet shoulder-width apart and extend your arms down the side of your body. With a light dumbbell in each hand, take a couple of deep breaths, exhale and curl both arms to a 90-degree angle. Make sure your elbows are at your sides and not bending outward. Hold for two seconds. Inhale as you lower the weight. If you are pushing your stomach out and bending backward, the weight is too heavy. Make sure you are standing straight and strong. Exhale and repeat the exercise 10 times. Do not pause between curls. Pick the medium weight and repeat 10 curls. Then choose the heaviest weight and repeat more 10 curls. If you find that you cannot complete the last set of 10 curls, then use the medium weight for both the second and third set of repetitions It is best to do the required 30 curls even if you have to use the smallest weight initially. This exercise also improves neck muscles and tightens sagging chins. Arms without wings: This is the exercise that makes the backs of your arms beautiful while also toning your abdominal muscles. Lie on the floor with your knees bent and the soles of your feet flat on the floor. Hold the lightest dumbbell by your ears with your elbows pointing up to the ceiling. Exhale as you raise the weight from your ears toward the ceiling. Your arms should be straight up now. Hold for two seconds and inhale as you lower the weight. Repeat 10 times. Do not pause between curls. Next, choose the medium weight and repeat 10 curls. Then use the heaviest weight and repeat 10 curls. To really get the benefit of this exercise, hold your abdominal muscles tight and push your lower back toward the floor after you inhale. Focus on your breathing. If you can’t complete all three sets with successively heavier weights, just use the lowest weight at the beginning and within a couple of weeks you will be able to progress to the heavier weight. Day 2 Sexy calves: Stand tall with your feet shoulder-width apart. Hold the lightest dumbbells in each hand with your arms at your side. Keep your shoulders back but relaxed, not pulled up toward your ears. Exhale as you raise your heels. You should now be up on the bottom of the front of your feet, but not so high that you end up on your tiptoes. Hold for two seconds. Inhale as you slowly lower your heels. Repeat for 10 lifts. Next, pick your medium weight and repeat. Then use the heaviest weight and repeat for 10 more lifts. Beautiful calves are the end result of this exercise. Once this exercise becomes effortless, instead of moving to heavier weights, add ankle weights while holding the dumbbells for increased results. Tight thighs and cellulite reducer: This is my favourite exercise as it gives the fastest results. Stand with your feet slightly wider than your shoulders, with your arms at your sides. Keep your back straight. Exhale as you squat down to about 90 degrees with your butt out, as if you were going to sit down. Your knees should be in line with your toes. Hold for one or two seconds. Inhale as you straighten up. This is called a squat. Do 10 squats, then rest for a count of 10. Do 10 more squats. Soon you will be able to do an additional 10 squats for a full 30 squats. This exercise sculpts great legs, and helps tighten the skin on your upper thighs and butt to reduce cellulite. Once you get very good at this exercise, add wrist weights. Day 3 Chest and breast press: Lie on your back with your knees bent and the soles of your feet flat on the floor. Hold your lightest dumbbell in each hand with your arms out from your body like a cross. Bend your arms at the elbows toward the ceiling. Exhale as you push the weight up toward the ceiling. Hold for a count of two and inhale as you bring the weight back to the starting position. Repeat for 10 presses. Then change to your medium weight and repeat for 10 presses. Finally, choose your heavier weight and repeat. This exercise makes for strong arms and builds chest muscles. It also tightens sagging breasts in women. Tight abdomen: We all want tight abdominals. You may be able to do only a few of these exercises at the beginning. Start slowly and add a few more repetitions every time you do this exercise, but try to do as many as you can, up to 10 in each set. Lie on the floor on your back with your knees bent and the soles of your feet flat on the floor. Cross your arms over your chest. Exhale as you curl up toward your knees. If you can raise yourself only a few inches off the floor, don’t worry - it will get easier. Make sure your lower back is not arched upward. Repeat as many as you can. Remember, the more you do this exercise, the tighter your abdominals will become and the inches will fall off soon. You can do it. Day 4 Butt lift: Kneel on a rug or mat on all fours. You should have your hands and feet positioned so that you feel steady. While keeping your head up (do not look at the floor), exhale and raise your right leg until your thigh is even with your back and push toward the ceiling. Hold for one second and inhale as you return your knee to the original position. Do 10 repetitions for the right leg, and then repeat for the left leg. This exercise gives you the greatest butt lift. As you get better at this exercise, increase the number of repetitions to 15, and then 20 per leg. Even better butt lift:Pick a sturdy chair and lie on the floor on your back with the chair at your feet. Place your palms flat on the floor with your arms at your sides. Lift your legs and put your heels firmly on the chair. Exhale as you contract the backs of your thighs and lift your butt toward the ceiling. Hold for two seconds. Inhale as you slowly lower your body back to the starting position. Do 10 repetitions. Stop, rest for 10 seconds, do 10 more repetitions, and then the last 10 repetitions. Once you feel strong doing 10 repetitions, add another five, and so on. Day 5 Shoulder lift: Stand with your feet shoulder-width apart, your back straight, and your arms at your sides. Grip a light dumbbell in each hand then raise your arms out from your sides with your palms facing upward, until your arms are level with your shoulders. When you raise your arms to shoulder height, turn your palms down and hold for one second. Inhale as you lower the weight. Repeat 10 times. With the medium weight, repeat 10 times. Finally, do 10 more with your heavy weight. If you push out your stomach or arch your back, you are using too heavy a weight. Either use a lighter weight or reduce the number of repetitions. No more back fat: Sit in an armless chair. Pick up a dumbbell in each hand. Lean forward with your arms at the side of the chair and exhale as you point your elbows toward the ceiling. Stop when your hands are at the height of your thighs. Hold for two seconds and inhale as you lower your arms. Do this 10 times. Next, repeat 10 times with a medium weight. Finally, repeat with the heavier weight. This exercise gets rid of the flab that women accumulate on their back around their bra strap and strengthens back muscles. Day 6 and Day 7 Move your body: Go for a walk in the park, bicycle with your kids, swim, golf, play tennis, garden, or go dancing. Do anything that requires you to move your body. Add some exercise variety today and tomorrow. You have done fabulously and should be proud of yourself. Even after five days most people feel stronger and want to exercise. It is so easy to fit 10 minutes of exercise into your day. If you miss a day because you slept through your alarm, just remember to do your exercises the next day. Repeat these exercises as recommended and in a few weeks your body will reward you with tight muscles and a slimmer, sexier you. Lorna R. Vanderhaeghe, BSc, is the author of several best-selling books. Her latest is The BodySense Natural Diet, Six Weeks to a Slimmer You (Wiley 2005). For more information visit her site at hormonehelp.com.

Garcinia Cambogia Extract:

Natural Weight Loss

Supplement



GARCINIA cambogia extract is hitting headlines throughout the western world as a natural weight loss supplement. Several studies have shown it helps people to lose weight. And while as always there are other studies less conclusive, it can be an effective weight loss supplement for many.

Garcinia cambogia is a small tropical fruit that grows in India and Africa, one of the citrus family like oranges and lemons. It is too sour to eat but the rind is used as a spice in Indian cooking. The correct name for the substance that is extracted from the fruit as a weight loss supplement is hydroxycitric acid.

Hydroxycitric acid is not a stimulant (like caffeine) or an appetite suppressant, both of which work directly on the nerve centers of the brain and can have undesired side effects, including causing food binges any time you stop taking them.

Instead, HCA satisfies the body's need for energy and improves the signaling system that tellsl the brain when it has eaten enough. Among overweight people this response is often delayed, causing them to continue to eat more than they need.

Garcinia cambogia extract (HCA) seems to work best in combination with chromium, which helps to regulate the body's blood sugar levels. But chromium is a mineral often lacking in our diets as we get older, and a chromium deficit can contribute to weight gain and possibly diabetes. However if you have diabetes already, you should see your doctor before taking any products containing chromium.

As with most supplements, it is best to be cautious and do not take HCA if you are pregnant or breast feeding. Consult a doctor before giving it to children. You may also want to avoid HCA if you suffer from migraine or arthritis which can be worsened by citrus fruits.

HCA seems to work best for people who overeat when they are anxious or stressed, as it will give the same calming effect that they get from food. Generally you do not need to eat any special foods when you are taking HCA, and there are no 'forbidden foods'. Choose healthy foods and you should find that you lose weight and fat slowly but steadily without really trying. You can take slightly smaller portions if you wish and choose fruit instead of sugary snacks but you should not need to go hungry. This is a very natural way to lose weight.

Unlike many weight loss products, HCA has been extensively tested in research laboratories on both human and animal subjects, and no side effects have been found. This natural weight loss supplement is available from many sources online and may be labeled either hydroxycitric acid or garcinia cambogia extract.

Garcinia Cambogia Extract:

A Natural Weight Loss

Supplement

Garcinia cambogia extract is hitting headlines throughout the western world as a natural weight loss supplement. Several studies have shown that it does help people to lose weight and although as always there are other studies that are less conclusive, it can be an effective weight loss supplement for many people.

Garcinia cambogia is the name of a small tropical fruit that grows in India and Africa. It is one of the citrus family like oranges and lemons. It is too sour to eat but the rind is used as a spice in Indian cooking. The correct name for the substance that is extracted from the fruit as a weight loss supplement is hydroxycitric acid.

Hydroxycitric acid is not a stimulant (like caffeine) or an appetite suppressant, both of which work directly on the nerve centers of the brain and can have undesired side effects, including causing food binges any time you stop taking them. Instead, HCA satisfies the body's need for energy and improves the signaling system that the body uses to tell the brain when it has eaten enough. This response is often delayed in overweight people, causing them to continue to eat more than they need.

Garcinia cambogia extract (HCA) seems to work best in combination with chromium, which helps to regulate the body's blood sugar levels. Chromium is a mineral that is often lacking in our diets as we get older and a chromium deficit can contribute to weight gain and possibly diabetes. However if you have diabetes already, you should see your doctor before taking any products containing chromium.

As with most supplements, it is best to be cautious and do not take HCA if you are pregnant or breast feeding. Consult a doctor before giving it to children. You may also want to avoid HCA if you suffer from migraine or arthritis which can be worsened by citrus fruits.

HCA seems to work best for people who overeat when they are anxious or stressed, as it will give the same calming effect that they get from food. Generally you do not need to eat any special foods when you are taking HCA, and there are no 'forbidden foods'. Choose healthy foods and you should find that you lose weight and fat slowly but steadily without really trying. You can take slightly smaller portions if you wish and choose fruit instead of sugary snacks but you should not need to go hungry. This is a very natural way to lose weight.

Unlike many other weight loss products, HCA has been extensively tested in research laboratories on both human and animal subjects and no side effects have been found. This natural weight loss supplement is available from many sources online and may be labeled either hydroxycitric acid or garcinia cambogia extract.

OSTEOARTHRITIS

AND

WEIGHT LOSS



A long-term study of the effects of weight loss on knee osteoarthritis in overweight and obese patients suggests that losing a pound results in a 4-pound reduction in knee-joint load for each step.

Osteoarthritis, a complex, degenerative joint disease with several established risk factors, is the leading cause of disability in the United States and much of the Western world

And for osteoarthritis of the knee, the most important modifiable risk factor is obesity. Weight loss and exercise to reduce the painful and incapacitating symptoms of knee osteoarthritis is recommended by both the American College of Rheumatology and the European League Against Rheumatism.

The researchers set out to investigate the specific, direct relationship between weight loss and knee-joint stress while walking. Their findings indicate that moderate weight loss results in knee-joint load reduction of a cumulative amount with considerable clinical implications.

Conducted over an 18-month period, the study focused on 142 overweight and obese adults with radiographic evidence of knee osteoarthritis. Ranging in age from 60 to 89, the subjects were mostly female (74 percent) and white (75 percent); all were considered sedentary. Each subject's weight and body mass index (BMI), as well as scores on standard scales of function and pain, were obtained at baseline (start of study) and again at 6-months and at 18-months. At baseline and both follow-up visits, each subject also underwent gait analysis and a battery of biomechanical tests to assess changes in knee-joint forces, both compressive and resultant, and moments, both abduction and rotation. Over the course of the study, all participants followed a prescribed weight loss plan, some through diet only, some through exercise only, and some through a combination of healthy living habits.

At the study's culmination, participants experienced average weight loss of 2 percent and lowered their BMI by 3 percent. After adjusting for baseline body mass and baseline knee-joint force, researchers found a significant association between weight loss and reduction in compressive knee-joint loads. In fact, the force reduction was 4-times greater than the actual weight reduction. In other words, their findings indicated that, for every 1 pound of weight lost, there is a 4-pound reduction in the load exerted on the knee for each step taken during daily activities.

"The accumulated reduction in knee load for a 1-pound loss in weight would be more than 4,800 pounds per mile walked," notes Stephen P. Messier, the leading author of the study. "For people losing 10 pounds, each knee would be subjected to 48,000 pounds less in compressive load per mile walked. Although there are no longitudinal studies indicating that weight loss in humans slows the progression of knee osteoarthritis, a reduction of this magnitude would appear to be clinically relevant."

Supporting the positive impact of weight loss on knee osteoarthritis, the study suggests the need for further research into the potential of weight loss, whether achieved through diet alone or in tandem with exercise, to slow and perhaps even prevent, the crippling outcome of osteoarthritis.

Visualize and

See the Pounds

Drop Away!


SURPRISING as it may seem, many conditions can be improved by visualization and weight loss is one of them.

It works like this: keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, your weight loss programme moves up gear and you will reach your weight goals more quickly and easily.

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we often believe. It seems that if you truly want something it is more likely to happen - provided that it is something that is possible and within your control.

Visualization helps us to truly want to lose weight and slim by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.

Many who are overweight believe they cannot lose weight. Perhaps you are one? Sometimes you may say it out loud, or hear friends say it about themselves. For others this belief stays in the subconscious. But it is sure that it influences our behavior.

Someone who believes it is impossible to lose weight will be constantly battling against their inner negativity. The mind will be constantly attempt to persuade them that there is no point dieting, that they cannot lose weight - so just go ahead and eat everything they want. Visualization is the strongest technique that we can use to overcome this siren voice and negative thoughts and impulses.

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. Just take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some will do this easily, others will need help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine, but cut off the face, it’s your own body ideal you need to visualise!

You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body - for example, your right thigh. Imagine it slowly becoming slimmer in your mind's eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.

As you go through your day think of yourself as already at your ideal weight and new slim-line figure. Create your own affirmations and repeat them frequently. And make sure it is always in the present tense ("I am glad to be flexible, fit and slim", and not "I will ...").

Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. And you will find that fatty foods are less attractive and exercise more enjoyable.

While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization to accelerate your weight loss goals right now… today!

Visualize and

See the Pounds

Drop Away!

Surprising though it may seem, many conditions can be improved by visualization and weight loss is one of them.

It works like this: keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, your weight loss programme moves up gear and you will reach your weight goals more quickly and easily.

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we often believe. It seems that if you truly want something it is more likely to happen - provided that it is something that is possible and within your control.

Visualization helps us to truly want to lose weight and slim by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.

Many who are overweight believe they cannot lose weight. Perhaps you are one? Sometimes you may say it out loud, or hear friends say it about themselves. For others this belief stays in the subconscious. But it is sure that it influences our behavior.

Someone who believes it is impossible to lose weight will be constantly battling against their inner negativity. The mind will be constantly attempt to persuade them that there is no point dieting, that they cannot lose weight - so just go ahead and eat everything they want. Visualization is the strongest technique that we can use to overcome this siren voice and negative thoughts and impulses.

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. Just take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some will do this easily, others will need help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine, but cut off the face, it’s your own body ideal you need to visualise!

You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body - for example, your right thigh. Imagine it slowly becoming slimmer in your mind's eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.

As you go through your day think of yourself as already at your ideal weight and new slim-line figure. Create your own affirmations and repeat them frequently. And make sure it is always in the present tense ("I am glad to be flexible, fit and slim", and not "I will ...").

Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. And you will find that fatty foods are less attractive and exercise more enjoyable.

While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization to accelerate your weight loss goals right now… today!

WEIGHT

LOSS

SURGERY?

WEIGHT loss surgery alters the body’s digestive process by limiting the amount of food the stomach can hold and/or by limiting the absorption of nutrients.

The most common procedures are restrictive, malabsorptive or a combination of both. Restrictive procedures reduce the amount of food the stomach can hold, but don’t interfere with the body’s normal digestion of food and nutrients. Malabsorptive procedures bypass most of the small intestine so fewer calories and nutrients are absorbed. Combined procedures restrict food intake as well as the amount of calories and nutrients the body absorbs.

How do I know if I am a candidate for weight loss surgery?
Candidates are at least 100 pounds overweight. That translates to a body mass index of 40 or over. You should have previously attempted to lose weight through traditional methods, including dieting, nutritional counseling and commercial or hospital-based weight loss programs. Candidates may have a body mass index of 35 and over if they have medical problems that are associated with obesity, such as hypertension and diabetes.

People with an inflammatory disease, severe heart or lung disease, esophageal, stomach or intestinal problems, cirrhosis or who are pregnant, are not candidates.

What are my options for weight loss surgery?
The two most common operations are adjustable gastric banding and gastric bypass. With both procedures, the size of the area in stomach where food collects is reduced.

The adjustable gastric band is less invasive than gastric bypass and is often done laparoscopically. By placing an adjustable band around the stomach the surgeon creates an upper pouch. As the name suggests, the band can be adjusted in follow-up, outpatient procedures to ensure that the pouch is the right size to control weight loss.

During Roux-en-Y gastric bypass, a surgeon creates a small pouch at the top of the stomach using staples. The small intestine is then rearranged and connected directly to the pouch, creating a bypass of the small intestine.

The band is adjustable; the bypass is not adjustable. The band is reversible; the gastric bypass is irreversible.

How much weight can I expect to lose?
That depends on the procedure and the individual. With the adjustable gastric banding procedure, weight loss progresses steadily over a 2- to 3-year period and then stabilizes. The final result is usually between 50 percent and 60 percent of the excess weight. After four years, studies show the level of weight loss is equal to that achieved by gastric bypass surgery.

WEIGHT OFF

YOUR

MIND?

BURNING more calories than you eat is a guaranteed method for losing weight. However, the vast majority of attempts to lose weight this way end in failure.

Why? It turns out that the most formidable opponents to weight loss are within you: body and mind.

Body. The human body has evolved to keep you alive. When the body is losing weight it often responds by reducing metabolism and increasing hunger. As a result you may find it difficult if not impossible to continue the diet. The body's drive to eat is just as strong as drives for sex and self-preservation.

While most of us in modern societies live in a time of abundance, you evolved to live in situations just the opposite. Weight loss always was a danger sign of impending death, while overeating and weight gain were a rare bit of good fortune.

So you are adapted for living where food is scarce but live where it is nearly unlimited. Like a penguin in the blazing desert, or a kangaroo on a polar ice cap, you are living in an environment for which you are not properly adapted!

But don't despair.. there is cause for optimism. For instance your body will often allow slow weight loss over long periods of time. And there are also mechanisms that cause your body to accept weight loss and these can be regulated with exercise frequency and intensity.

Food choices can also influence your ability to lose weight without your body turning against you. Most importantly remember that eating fewer calories than you burn still works every time. Your body cannot defy the laws of physics!

Mind. Your mind can work against you, and like the body it often sabotages your attempts to lose weight as a result of defensive adaptations.

Self-esteem and self-image. Your subconscious mind works very hard to maintain positive thoughts , and when something goes wrong it will choose the explanation that makes you feel the best about yourself.

Generally this means blaming something external or beyond your control. So you'll blame time constraints ,or your metabolism. Maybe you will convince yourself that all you need to succeed is better exercise equipment or a new diet plan, or that you are lacking in willpower or self-control.

But while the real reason you aren't losing weight is because you are making poor CHOICES, your mind rejects this idea completely because this means you have chosen to be overweight and have nothing to blame but yourself.

Self-deception. Focusing on explanations beyond your control may make you feel better, but the problem with self-deception is that you also seek the wrong approaches to weight loss. Without addressing the real problem - your CHOICES - your new exercise equipment is destined to collect dust in the corner of a room, and you are certain to quit your weight loss diet program just like you always do.

So, as Henry Ford said, if you think you can you can; if you think you can't you wont!

SLIMMING MEANS PLANNING

You know there are a ton of weight loss diets that claim to be the best. The problem is in finding the one that is best for you and your individual weight loss needs.

Not everyone will be able to see successful results on the same plan. Some people need only to drop five pounds while others want ways to effectively burn fat. So what you need in terms of weight loss should be your deciding factor among all the diet plans that are currently available.

Whether you choose Weight Watchers for the point system or the Adkins diet, be careful to spend time researching each plan to ensure it meets your individual needs. All the major diet plans will tell you that portion control is one of the most important aspects for success and this is very true. In order to lose weight you should eat less, or at least eat less of the foods that contribute to the fat content in your body.

But no matter what weight loss programme you chose, you will need to learn to enjoy fresh fruits and vegetables. You could make up your own lose weight plan by simply looking at the recommended daily servings for each of the major food groups. Once you know what you are supposed to eat each day it is much easier to ensure you are getting the vitamins and nutrients in your daily slimming diet that will help you to keep off the weight and become much healthier overall.
You can also add fat burners to your daily slimming plan. These help by blocking fat from being stored in your system and by ensuring that the exercises you undertake help to burn more fat.

And yes, you will need to exercise! This may be the one factor that keeps millions from losing weight every year - they simply cannot get motivated. Movement is the only true way to burn fat. Although fat burners will aid in the fat burning process and will help you to ultimately burn more fat for your efforts, you will still have to get some sort of exercise at least three days each week.

Losing weight really is doable! You simply have to take that first step and get yourself started. Research the available weight loss diets such as Jenny Craig, Weight Watchers, Adkins and others and determine which one best suits your individual needs. Then plan your exercise routine. Get yourself motivated; get up and move. Finally, if you want to supplement your weight loss and use fat burners, research these as well and determine which one best suits your needs.

Now you are ready to begin losing weight. You will be thinner, lighter and healthier before you know it!

NOW IS THE HOUR...

GLASS THAT IS!

BRITISH women are desperate to get their waistlines back.

According to a new report a massive 60pc say they are actually “fruit-shaped” apple and pears but over two thirds of the nation are desperate for the classic Marilyn Monroe-esque hourglass figure.

In a landmark study to celebrate the 50^th anniversary of Kellogg’s Special K*, it was found the ultimate slimming goal for women is no longer being the “Perfect 10” but to get a curvy hourglass shape.

Whether you’re 25 or 55 the hourglass figure personified by the shapely Nigella Lawson today resolutely remains the body shape the majority of us aspire to, with just 7pc of us yearning for the boyish and shapeless body made famous by the likes of Twiggy in the sixties and Kate Moss in the nineties and the noughties.

With over 35pc of the nation’s women confessing they are apple-shaped – a shape characterized by an undefined waist – and just 13pc of us possessing an enviable hourglass figure - it seems shape not size is what matters most to women these days.

The research by Special K revealed women are taking their inspiration from curvy celebrities in the media too. While the sensuous hourglass curves of Nigella topped Special K’s inspiration index, Dame Helen Mirren was voted the second biggest “body booster” – becoming an inspiration to millions after being photographed in her bikini last year, while Dame Judi Dench came in third.

Key body shape boosters include seeing shapely women on TV rather than size zero models, curvy celebrities with hunky boyfriends (such as Charlotte Church and Gavin Henson), and older actresses such as Helen Mirren ‘baring all’ for nude scenes

NO BUTTS

IN

BRAZIL?

The term "hourglass figure" refers to a female body form as having measurements of "36-24-36" inches, and is based upon important biological and hormonal factors. These ideal female proportions invoke an image of a youthful, attractive, and sexually enticing woman in our modern day society. A widely used technique that reliably measures the attractiveness of the female figure is known as the waist-to-hip ratio (WHR), where the typical range for a healthy, attractive, premenopausal woman has been shown to be 0.67 to 0.80, with 0.7 being ideal. Therefore, cosmetic surgeons who understand these anatomical proportions are better able to provide their clients with a youthful and more attractive figure.

Buttock augmentation can be accomplished in various ways--either with silicone buttock implants or by performing a surgical butt lift. However, a more innovative surgical procedure involves large-volume fat transfer into the buttock muscle--a procedure known as a "Brazilian Butt Lift". This advanced form of buttock augmentation involves a "two-in-one" surgical approach and requires three separate steps:

1) Your own fat is removed through standard liposuction techniques from your abdomen, flanks and back, thus leaving you with a narrowed and more proportionate waistline.
2) The harvested fat cells are processed and stored.
3) The fat cells are finally transferred or "transplanted" into your buttock region and artistically sculpted, thus providing you with more projection and fullness.

The transfer of your own fat cells into your buttocks is performed layer by layer, first starting deep within the muscle and slowly becoming more superficial.

This "two-in-one" procedure--liposuction along with fat transfer--results in rounder, fuller, and firmer buttocks along with a slimmer waistline, thus restoring your waist-to-hip ratio to more feminine proportions. Nonetheless, one of the paramount goals of a Brazilian Butt Lift is to reestablish your feminine waist-hip-ratio of 0.7 in order to accentuate important anatomical landmarks of the buttock, hip, and waist anatomy. Not everyone is a candidate for a Brazilian Butt Lift, as the most common contraindication is not having enough fat for liposuction harvesting and fat transfer.

Michael L. Thornton, D.O., FACOS, Cosmetic Surgeon, Mansfield Cosmetic Surgery Center, Mansfield, TX, http://www.mansfieldcosmeticsurgery.com

Article Source: http://EzineArticles.com/?expert=Michael_Thornton

The term "hourglass figure" refers to a female body form as having measurements of "36-24-36" inches, and is based upon important biological and hormonal factors. These ideal female proportions invoke an image of a youthful, attractive, and sexually enticing woman in our modern day society. A widely used technique that reliably measures the attractiveness of the female figure is known as the waist-to-hip ratio (WHR), where the typical range for a healthy, attractive, premenopausal woman has been shown to be 0.67 to 0.80, with 0.7 being ideal. Therefore, cosmetic surgeons who understand these anatomical proportions are better able to provide their clients with a youthful and more attractive figure.

Buttock augmentation can be accomplished in various ways--either with silicone buttock implants or by performing a surgical butt lift. However, a more innovative surgical procedure involves large-volume fat transfer into the buttock muscle--a procedure known as a "Brazilian Butt Lift". This advanced form of buttock augmentation involves a "two-in-one" surgical approach and requires three separate steps:

1) Your own fat is removed through standard liposuction techniques from your abdomen, flanks and back, thus leaving you with a narrowed and more proportionate waistline.
2) The harvested fat cells are processed and stored.
3) The fat cells are finally transferred or "transplanted" into your buttock region and artistically sculpted, thus providing you with more projection and fullness.

The transfer of your own fat cells into your buttocks is performed layer by layer, first starting deep within the muscle and slowly becoming more superficial.

This "two-in-one" procedure--liposuction along with fat transfer--results in rounder, fuller, and firmer buttocks along with a slimmer waistline, thus restoring your waist-to-hip ratio to more feminine proportions. Nonetheless, one of the paramount goals of a Brazilian Butt Lift is to reestablish your feminine waist-hip-ratio of 0.7 in order to accentuate important anatomical landmarks of the buttock, hip, and waist anatomy. Not everyone is a candidate for a Brazilian Butt Lift, as the most common contraindication is not having enough fat for liposuction harvesting and fat transfer.

Michael L. Thornton, D.O., FACOS, Cosmetic Surgeon, Mansfield Cosmetic Surgery Center, Mansfield, TX, http://www.mansfieldcosmeticsurgery.com

Article Source: http://EzineArticles.com/?expert=Michael_Thornton

Weight Loss

Surgery Safe

for Seniors

A new study out of Baylor University in Dallas shows that weight loss surgery can benefit adults over age 65 as much as younger patients, and poses no additional risk of complications.

Some people assume weight loss surgery is a treatment best suited to the young. However a new study by the Baylor University Medical Center in Dallas says that’s not so.

The study, presented at the 26th annual meeting of the American Society for Metabolic and Bariatric Surgery, found that seniors can benefit from weight loss surgery just as much as younger people, and with no additional risk to the patient.

Researchers looked at data from a sample population of 100 obese patients ranging in age from 65 to 77 years old , and compared these with data from a younger sample population.

All the patients had laparoscopic gastric bypass surgery between January 2005 and July 2008, and all experienced comparable levels of weight loss. And the numbers of post-operative complications were almost the same in both groups as well.

Despite age differences concludes the study, older obesity patients are just as likely to benefit from weight loss surgery as are younger patients, and are no more at risk of developing complications afterward.

CAN BLUEBERRIES

SHRINK

BELLY FAT?

A University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.

The magic bullet is the high level of phytochemicals in blueberries. Dark purple fruits are high in the phytochemical anthocyanin.

So far we know that the fruit works on rats, which were the test subjects. A blueberry-enriched powder was mixed into the rats' diet, which was either low-fat or high-fat rat chow. After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol and improved fasting glucose and insulin sensitivity.

And their health was even better when combined with the low-fat diet. That group had lower body weight, lower total fat mass and reduced liver mass than the rats on the high-fat diet. An enlarged liver is linked to obesity and insulin resistance, a hallmark of diabetes. According to Science Daily, “Some measurements were changed by blueberry even if the rats were on a high fat diet,” says E. Mitchell Seymour, M.S., lead researcher and manager of the UM Cardioprotection Research Laboratory.

“We found by looking at fat muscle tissue, that blueberry intake affected genes related to fat-burning and storage. Looking at muscle tissue, we saw altered genes related to glucose uptake.”

The study was supported by the U.S. Highbush Blueberry Council, which also supplied the blueberry powder. The council did not play a role in the study’s conduct or analysis.

CHEERS!?

If you're trying to lose or maintain your weight, must you give up your favorite alcoholic drink? At first glance, it might seem so, says Katherine Hobson of US News & World Report.

The average American gets 400 calories a day from beverages, according to obesity researcher Barry Popkin, and some findings suggest our bodies may not get the "I'm full" signal from liquids as we do from the same number of calories in solid form. So you'd think that alcohol, with 7 calories per gram (more than carbs and protein, less than fat), would place high on the list of things to cast aside in pursuit of a leaner body.

But it's not so simple. No one is suggesting that teetotalers start drinking, but if you already do drink moderately, you may be getting some health benefits. And there may be strategies you can adopt that can fend off a beer belly (or a beer behind, depending on where your extra fat tends to land).

Your gender may play a role in how you deal with alcohol's calories, says Kenneth Mukamal, an internist at Beth Israel Deaconess Medical Center in Boston. It appears that men who drink more have a higher overall caloric intake-that is, they don't compensate for the alcohol calories by eating less. Women who drink, however, tend to simply replace food calories with alcohol—maybe skipping their usual dessert, for example, to make up for a predinner drink. The Nurses' Health Study II (which followed only women) found that moderate drinking—up to two drinks a day—wasn't associated with weight gain. More than that, and women put on extra pounds, says Mukamal.

Yes, two drinks a day equals 14 a week, but you can't save up and have that all at once. A study published in 2005 in the American Journal of Epidemiology found that men and women who had one drink per day, three to seven days a week, had the lowest body mass indexes (BMI). People who infrequently drank the greatest quantity (think of the bachelor party binge-drinker, who has 10 drinks at once a few times a year) had the highest BMIs, says Rosalind Breslow, an epidemiologist at the NIAAA and first author of the study.

She warns, however, that studies about alcohol and weight have not all pointed in the same direction and that it's very tough to tease out cause-and-effect relationships. Smoking, for example, is associated with heavy drinking, and smokers tend to be thinner. And people who drink moderately also do other things—like eat more fruits and veggies or exercise more—that could account for their lower BMIs.

Still, there is evidence suggesting other health benefits, including cardiovascular protection, from the same moderate drinking that has been linked to lower BMIs. (That's not true across the board. People at heightened risk of breast or colon cancer should talk to their doctor about whether alcohol use is for them.) So if you do drink moderately—that means stopping at one drink a day for women, two a day for men—think simple to save on calories. That means a glass of wine, at 100 calories, rather than a 450-calorie piña colada. And be aware of your surroundings; if you're out at a restaurant (especially if you're a man) realize you may be less inhibited about eating more—and more caloric—food than is good for your waistline

Are You Drinking Enough Water?



MOST people have no idea how much water they should be drinking, and most of us live from day to day in a dehydrated state. .. because we are nor drinking enough water.

Without water we would be poisoned to death by our own waste products and toxins resulting from metabolism.

Water is vital to digestion and metabolism, acting as a medium for various enzymatic and chemical reactions in the body. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints (which is particularly important if you're arthritic, have chronic muscular-skeletal problems or are athletically active).

We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.

If you are not in "fluid balance" you can impair every aspect of your body's physiological functioning.

According to Dr. Howard Flaks of Beverly Hills, "As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention."

Proper water intake is the key to weight loss," says Dr. Donald Robertson, of Arizona. "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat, they retain fluid, which keeps their weight up, and the whole procedure we're trying to set up falls apart."

"I'd say the minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day. And you need to drink more if you are overweight, exercise a lot, or live in a hot climate. Overweight people should drink an extra eight ounces of water for each 25 pounds that exceeds their ideal weight."

Your water intake should be spread judiciously throughout the day, including the evening. Dr. Flaks cautions against drinking more than four glasses in any given hour. Always check with your physician before embarking on a water intake increase program.

You may ask, "If I drink this much water, won't I constantly be running to the bathroom?" Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.

There is a difference between pure water and other beverages that contain water.

Water is water. Obviously you can get it by consuming fruit juice, soft drinks, beer, coffee or tea. Unfortunately, while such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.

And as Dr. Jerzy Meduski of Los Angeles, points out, while beer contains water, "it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax the body more than cleanse it."

Another problem with these beverages is that you lose your taste for water.

The way to interpret all of this, therefore, is that the recommended daily water intake means just that-- and start drinking water!

Breakfast can aid

weight loss

A healthy breakfast that includes high-fiber cereal can help you lose weight and keep diabetes, heart disease, and stroke at bay — especially when the menu also includes nonfat milk and fruit.Research suggests that breakfast eaters are leaner than those who skip the morning meal, with one study reporting that missing breakfast was associated with a fourfold increase in the risk of obesity, says the Harvard Men's Health Watch.

High -fiber cereals are central to breakfast's health benefits and can help men reduce the risk of heart disease, stroke, diabetes, and even intestinal polyps and colon cancer. Look for breakfast cereals that provide at least 6 grams of fiber per serving, but make sure your choice is low in sugar (less than 10 grams per serving). Add nonfat milk and bananas, berries, or apple slices to turn that bowl of fiber into a tasty meal.

Breakfast needn't be limited to high-fiber cereals, but wise choices are important. Stick to whole-grain or pumpernickel breads for toast; opt for trans-fat-free soft margarines or cholesterol-lowering spreads that contain plant stanols.

Eggs needn't be banned from the breakfast table, but are better reserved for the occasional brunch. However, in one study, men with diabetes who ate more than one egg a day had a twofold increase in cardiovascular risk.

To date, there is no solid evidence that organic eggs or brands high in omega-3 fats offer any particular health benefits — and they still count as eggs. Health Watch recommends a little experimentation to find the combination of healthful breakfast foods that will make for an enjoyable and healthful morning meal. It also points out that many typical breakfast foods (hash browns, bacon, croissants) have too much fat or salt — and fast-food breakfasts have too much of everything, except the fiber that adds the real punch to breakfast's health benefits

And No It's Not Fair...


An unhappy marriage may be as bad for your health as a fast-food diet.

Investigators have found that women in rocky relationships were up to 40 percent more likely than happily hitched women to have metabolic syndrome—a cluster of health issues including obesity and high cholesterol that can lead to heart disease.

Chronic stress stimulates the release of the hormone cortisol, which causes the body to store fat in the belly. Excess ab fat is a major risk factor for metabolic syndrome, says study author Tim Smith of the University of Utah.

Fad Diets: Why Are They Bad?

WHY are fad diets so dubious when they seem to get results?. You will find many sites on the internet claiming significant weight loss in just a few days. Fact is that type of weight loss is almost always temporary, usually 90% water which goes straight back on as soon as your body rehydrates - which it must do if you are not going to suffer severe health problems or die.

While other fad diets are not so obviously crash diets coupled with outrageous claims, they are over hyped diet plans that tend to be fashionable for a while and usually making a lot of money for the inventor in associated product sales.

In the best cases these are good nutrition plans which will help you lose weight, but which you could probably have got for free from your doctor. In the worst cases they will prove so difficult to follow that you will give up after a week.

The Bad of Fad.

1. Diets that promise quick and easy weight loss are usually based on eating more of one food type and none of another. These do not give the benefits that you would get from a balanced diet. They may suggest you take supplements but many supplements are not absorbed by the body unless they are taken along with the foods that the diet has banned. After a few weeks - if you stick to it that long - you may begin to develop nutritional deficiencies.

2. Fad diets are often boring and over restrictive. After the novelty of the first day or two, you will not enjoy your meals. You will then start to crave food constantly and will break the diet. You may even feel guilty, thinking it is your fault that you did not lose weight.

3. Most fad diets do not follow recommendations of the American Heart Association and similar bodies for fat levels in the diet. Often the diet will recommend high fat foods and low carbs, which if taken long term, could result in heart disease.

Yes the promoters may tell you that the diet is only intended to be followed for a short time, but you probably will not reach your goal weight in that time, and then what? You either continue with a plan that is not good for your health, or stop and probably gain back what you lost!

4. Many fad diets do not help you to incorporate enough servings of fruits and vegetables in your weight loss program, or give you the variety of foods that your body needs.

5. Quick weight loss diets are just a temporary solution and do not help you to make permanent changes to your eating habits. Permanent changes are the only way to remain at your target weight once you reach it. Fad diets encourage yo-yo diet-binge cycles of fast weight loss and equally fast weight gain. This is worse for your health and your self esteem than if you had stayed overweight all the time.

Whatever the publicity materials may say, these diets will not help you in the long term. The best way to sustain weight loss is to eat a varied and healthy diet, do not overeat, exercise regularly and avoid fad diets.

Fifteen Great Ways to Lose Weight Fast.




Want to lose weight fast? It's easy to say goodbye to 10 pounds of unwanted fat with these easy diet programme tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means half as much butter or spread on your

bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Try to build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true!

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your

digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies prove that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.