Weight Loss Education

2006-01-09T13:16:00.000-08:00

Carb Blockers – Lose the Fat
by Anthony Kristovich III

Do you find it hard to cut down on foods like potato chips, cake, bread, and pasta. Well, you are not alone. Not by a longshot! Obesity is one of the biggest problems facing people today, and one of the hardest to overcome. Sometimes you need a hand, and carb blockers are a wonder of science that are a natural, effective aid in weight loss.

also known as starch blockers, carb blockers inhibit the production of a starch-enzyme, namely the starch-digesting enzyme alpha-amylase. With less of this enzyme in production, the body is less able to break down carbohydrates into sugar, which would normally then be absorbed into the body, which normally the excess sugar is translated into fat. The main ingredient in these pills in Phaseolus Vulgaris, which is derived from white kidney beans.

Now that the technical side is out of the way, these pills can be very handy if you are on a diet, especially the low-carb Atkins diet. Sometimes you can't help but having high-carb foods and this is where the pills help by not letting your body absorb much of the carbs, helping you to get by. The pills help you lose weight, but you do also need to keep a reasonable diet, as the pills are not miracles in themselves. However, they do heavily help in the battle of the bulge. Weight-loss can be a struggle for many, but carb blockers help you balance your intake. Carb blockers, in addition to a sensible diet, can create a slimmer you.

Written by Anthony Kristovich III, you can find more info on carb blockers at
http://www.earticlesonline.com/carb-blockers-lose-the-fat.html.

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2006-01-09T13:15:00.000-08:00

Low Carb Dieting - The Lifelong Solution to Staying Thin?
by Danna Schneider

Low carb dieting has become a popular way to lose weight quickly, and has even become the preferred lifestyle for thousands of health and weight conscious people. The question is, are low carb diets a realistic lifetime regimen, and are they really healthy?

Well, here's the general consensus: Hats off to low carb dieters, for they have found the lifelong key to weight maintenance, heart health and peak physical condition. When most people hear the term "low carb diet", they think of fanatical menus of bacon, eggs, cheese and other "zero carb" foods that, prior to the carbohydrate diet revolution, were considered high fat, artery clogging foods. In short, the typical low carb fare was a long list of high fat no-no's up until the low carb revolution, and pastas and breads were hailed as "low to no fat", so people were piling on the carbs in favor of less fat.

We've come a long way from this extreme school of thought, with the advent and teaching of a more healthy and balanced low carb dieting lifestyle. This new school of thought does not preach a zero tolerance for sugars and starches, but rather just making smarter choices in carbohydrate consumption, and a higher protein to carbohydrate ratio, with a healthy but moderate dash of unsaturated fat.

This new "moderation" method of low carb dieting has proven to be a huge asset for thousands of people suffering from obesity and excess weight. Many have adopted the moderation philosophy into their permanent eating habits and lifestyle with great long term success and permanent weight loss and maintenance.

Sure, most of us low carbers will have those moments of weakness, especially around the holidays, and overdo it on the sugars and starches, but it's actually pretty easy to get right back in the swing of things again. As a matter of fact, there are also some effective supplements that actually absorb excess carb intake and help offset any weight gain through times like this. They are usually taken just before or shortly after meals to help eliminate improper storage of fat as well as even out blood sugar, which is on of the primary reasons for weight gain through excess carb intake.

Long Term Low Carb Dieting Benefits

Benefits of adopting this lifestyle are voluminous. Aside from the obvious weight loss and effective weight management benefits, there are other significant advantages to this type of diet.

Here are the top benefits:

1.) Increased muscle tone

2.) Mentally more focused

3.) Less incidence of depression and anxiety

4.) Healthy blood sugar levels = lower risk of diabetes

5.) Healing faster and more efficiently

6.) Get sick less often

7.) Skin, hair and all other external organs grow healthier and more radiant

8.) Eat less - low carb foods are more filling

Think about it. Even if this short list of eight benefits was the only reason to adopt low carb dieting as a lifestyle, it would be worth it, right? There are many - maybe even hundreds more benefits to this method of eating. If you want to live longer, be thin for life, and be healthier, this diet is exactly what you've been looking for.

Visit Low Carb Diet Pills for more information on the only clinically proven carb cutting pill mentioned in this article - for when you indulge a little too much in carbs. Danna Schneider is the founder of

Herbal Therapeutics - Pure Hoodia Pills

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2006-01-09T13:12:00.000-08:00

How to Find the Best Diet for You
by Steve Pavlina

What type of diet will give you the greatest amount of energy, health, and mental clarity?

I don’t know. I’m not you. But I can tell you how to find out for yourself.

Experiment. Try different ways of eating. Use the 30 days to success method for each type of diet you want to try. 30 days is about the minimum because during the first week or two after any dietary improvement, you’re bound to experience some detox effects, which can make you feel lousy before you feel better. Headaches, back aches, and mood swings are common.

When you test each new diet, take written notes on your experiences. Note the effects on your level of energy, mental clarity, and feeling of well-being. I use my regular journal for this (on my PC), so I can do a quick keyword search to pull up my notes and observations of all the diets I’ve ever tried.

I use health books and articles to supplement my knowledge, but first and foremost I rely on my own personal experience. I mainly use books as a guide for what to try next, assuming the principles seem sound and mesh with my current level of understanding.

Health books are often contradictory, but when you read enough of them (at least 20), you begin to see patterns and learn to become better at separating the fluff from the truth. The first chapters of most commercially popular diet books are virtually identical. They tend to follow the same pattern of explaining why other diets don’t work and why this book is the one true breakthrough that will revolutionize how people eat, but there’s no substance to those chapters. It’s just marketing-speak. So you can generally skip the first chapter of any diet book without losing anything.

One very simple principle I’ve adopted is to give very little credibility to diet books with photos of fat doctors on the cover. It should be obvious why that has proven helpful.

To really define a diet to experiment with, you have to be very specific in how you define the diet if you want your experiments to produce meaningful results. As I’ve written previously, vegetarian is not a diet, nor is vegan. A vegetarian is merely someone who eats no animals (no cows, pigs, chickens, fish, etc.), and a vegan eats no animal products (no animals, dairy, eggs, etc.). But that doesn’t define what you do eat. You can be a vegan who eats french fries, candy, and soda, or you can be a raw foodist who eats only raw foods, or you can eat macrobiotically and have a diet with lots of grain dishes and soups. So terms like vegan or vegetarian are simply not specific enough to define a diet. There are countless variations of those ways of eating.

The same goes for high protein diets, high carb diets, metabolic type diets, hair-color diets, etc. Those terms are way too vague to define your real diet, especially since most people tend to eat the same foods often and settle into a pattern of eating a tiny subset of all the potential foods available to them. What are you actually eating? Are you eating cheese, beans, artificial shake powders? What about fruits and vegetables? Are they mostly raw or cooked, canned or fresh or frozen? Even a vegan who eats lots of canned and boxed foods is on a very different diet than one who eats only fresh, unprocessed foods.

How much variety is there in your diet? Does your definition of fruit consist mainly of apples, oranges, and bananas? Or do you eat 10 different types of fruit every week? What foods do you see in your grocery store that you’ve never eaten?

Do you consume any drugs like caffeine, nicotine, alcohol, etc? Simply give up coffee, and you’re on a totally different diet with a significant change in your body’s biochemistry. Remove artificial supplements from your diet, and you’ve made another significant change.

I’ve noticed that different ways of eating can have a huge effect on my energy level as well as my emotional resilience. It’s not just what you eat or don’t eat that matters. How the food is prepared makes a big difference too.

The sensitivity of dietary inputs is one reason you can’t rely solely on the advice and experiences of others. You have to see for yourself. Even if you eat identical foods to someone else, the specific effects on your physiology may be unique.

Through experimentation I found that the best diet I’ve tried so far is an all-raw, whole foods, vegan diet. No caffeine. No supplements. No sugar. No artificial or processed foods. No junk. There are some great all-raw (un)cookbooks, and there’s even a gourmet raw food restaurant near my home, so I enjoy some pretty creative dishes on this diet. I can see by my notes that this way of eating left me feeling more energetic, emotionally positive, and mentally clear than any other diet I’ve tried. But I continue to experiment and have been doing so since the early 90s. One thing I don’t like about the all-raw diet is that it can be labor intensive if you want to eat a variety of interesting dishes. Lots of chopping and mixing and blending and dehydrating and juicing. If I had my own personal chef to set to the task, this is how I’d eat all the time. But I find that adding in some denser cooked foods like brown rice is helpful. It fills me up faster and saves me time without giving up too much of the energy benefits. The nice thing about this way of eating is that I can eat as much as I want without gaining weight.

Even though there’s so much marketing and money involved in diets (and consequently, misinformation abounds), I found that following my own common sense helped steer me in the correct direction. In the long run, it really shouldn’t have been that big a surprise to me that I feel best eating the simple foods that nature provides instead of man-made concoctions. The more human beings tamper with the foods I eat, the worse I feel when I eat them.

As for animal foods, it’s only common sense to me now that I wouldn’t run up to a cow and try to take a bite out of its hide; nor would I bend down, shove its calf aside, and try to suckle its teats. If the process of eating becomes excessively stupid at any point (like trying to drink another species’ baby-milk after I’ve already been weaned — a species that has four stomachs and weighs almost 10x as much as me), that’s where I know I’m heading in the wrong direction. So you can read fad diet books until you’ve run yourself in circles and have grown confused enough that you want to believe anything those marketers tell you, or you can just ask yourself whether it’s more intelligent to pluck an apple off a tree or to suckle a 1400-pound cow (especially one that’s been pumped full of bovine growth hormone).

It can be hard to get the ingrained-since-childhood marketing-speak out of our brains and restore basic notions of dietary common sense, but once you start to regain and re-assert your own logic, I think you’ll find that your thinking about diets becomes a whole lot simpler and less complicated.

Shifting diets can be difficult, but once you’ve done the first 30 days, it’s much easier after that, and your new way of eating becomes routine. Every new diet looks harsh from the outside looking in. But once it’s a habit, you’ll barely even think about it. It just becomes your normal default way of eating. Just as you once learned to eat the way you do now (unless you’re still eating baby food, that is), you can learn to eat a new way whenever you choose to do so.

So to sum up…

* Conduct your own dietary experiments for at least 30 days at a time, take notes, and compare the results of different diets.

* Juice the marketing-speak out of your brain (like “milk does a body good” and “beef is for dinner”), and re-establish your own common sense.

* Put more trust in Mother Nature than in marketers.

* Call me any names you want, as long as you don’t call me a marketer. That would hurt my feelings.

Steve Pavlina
Personal Development for Smart People

http://www.stevepavlina.com

http://www.stevepavlina.com/blog (blog)

http://www.stevepavlina.com/articles (articles)

Steve is intensely growth-oriented. He trained in martial arts, ran the L.A. Marathon, and graduated from college in three semesters with two degrees. He can juggle, count cards at blackjack, and make damn good guacamole. Steve is also a polyphasic sleeper, sleeping just 2-3 hours per day and only 20 minutes at a time. So chances are good that he's awake right now.

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2006-01-09T13:11:00.000-08:00

How To Lose Weight With South Beach Diet
by Monice Dulcinea

While the Atkins Diet is losing its popularity fast, the South Beach Diet is getting more devoted fans around the world.

The South Beach Diet is NOT a traditional low-carb diet plan. It was developed by Miami cardiologist Arthur Agatston in order to help dieters lose weight through "good carbs" and "good fats".

~ Why "Good Carbs"?

Because when you eat "bad carbs", your body creates what it's called an "insulin resistance" syndrome -- meaning your body cannot properly process body fat or sugar.

~ Why "Good Fats"?

Because when you eat "bad fats", you only increase your chance of developing heart diseases.

~ The Three Phases of the South Beach Diet

1. Phase One (2 weeks)

In this phase, avoid high-glycemic foods, such as ice cream, sports drinks, glucose sugar, maltose sugar, baked potatoes, mashed potatoes, chips, donuts, waffles, rice cakes, wafer biscuits, white bread, bagel, baguette, pretzels, rice pasta, instant rice, watermelon, jellybeans, and cornflakes.

As a result, your body will lose its insulin resistance, and begin to use excess body fat. You can expect to lose between 8 and 13 pounds. Individual results may vary.

2. Phase Two (no time limit)

In this phase, try to reintroduce the right carbs slowly, such as fruit and whole-grain breads and pastas. Continue to eat low-glycemic foods, such as multigrain bread, barley, grapefruit, apple, pear, orange, cherries, lettuce, spinach, pepper, green beans, tomatoes, artichokes, asparagus, broccoli, cauliflower, celery, lentils, soy beans, kidney beans, low fat yoghurt, soy milk, grapefruit juice, and fructose sugar.

There is no time limit for this phase. Just follow it until you reach your weight loss goal.

3. Phase Three

This phase begins when you reach your desired weight. In this phase, include three servings of whole grains and three servings of fruit a day.

~ Tips

If you want to lose weight with the South Beach Diet, you should eat whole grains, certain vegetables and fruits, along with the good fats, such as olive oil and fish. Don't forget to choose lean sources of protein. Make sure you always count calories and limit your servings. The most important thing is you should avoid overly refined foods, high fat meats, and saturated fats.

Find out more about diet and weight loss including South Beach Diet at www.ShrinkStomachNaturally.com.

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2006-01-09T13:08:00.000-08:00

7 Stupidly Simple Weight Loss Tips That Work Like CRAZY!
by Abby Dominic

Current statistics reveal that 75% of Americans are overweight and 40% are obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.

For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.

Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.

Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular. Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.

So, why are people overweight? Here are 11 of the most common reasons:

1. Slow metabolism: People who are overweight have a hard time burning off food. As a result, the fat is stored.

2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.

3. Hormonal imbalances.

4. Eating portions that are too large.

5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods). Kevin explains in the book why this is a problem.

6. Build up of toxins in the body.

7. Eating late: Late-night eating can cause food to convert to fat more easily.

8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.

9. Not eating breakfast.

10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

11. Food ingredients: The reasons why are amazing and beyond the scope of this article. Readers are encouraged to read for themselves Kevin's two books.

Simple Tips for Easy Weight Loss:

Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.

Tip #1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).

Tip #2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.

Tip #3: Drink distilled water throughout the day: Eight glasses is recommended

Tip #4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.

Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.

Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.

Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.

More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem. However, for those struggling with this problem, there is hope. You can lose it and keep it off. Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.

Author Abby Dominic Highly Recommends: IT'S FREE, IT'S A *MUST READ* --- "The Secret Weight Loss Report" ..A single, life changing report that you'll never forget. Read it now, no catch whatsoever: "The Secret Weight Loss Report!"

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2006-01-09T13:06:00.000-08:00

17 Guaranteed Ways to Lose Weight
by Johnny Lavot

1. Just Get Started
Many times, you may hear conflicting information from different sources about how you should go about accomplishing your goals; confused with information, you attempt to analyze the best route of action…but then you realize that it conflicts with someone else’s advice. You end up freezing like a deer stuck in headlights. The best course of action is to just get started and do something! Believe it or not, that is the hardest part anyway!

2. Set Goals

You won’t get anywhere if you don’t know where you’re going. This is why it is important to set goals because they will help to show you the correct path to take and will also add further motivation.

3. Focus on Body Fat, Not Body Weight

Obviously, this article is entitled “17 Surefire Strategies to Lose Weight,” but this isn’t what you really want to focus on. An increase in muscle mass and fluctuating water weight can provide you with skewed results. The solution is to measure your progress by several measures of circumference of your different body parts or just buy some calipers.

4. Create a Caloric Deficit

Each person burns a certain (changing) numbers of calories per day; this is known as TDEE. In order to cut down on your body fat, you must create a caloric deficit. To do this, simply eat a lower amount of calories than your TDEE. However, you must not reduce your calories by too much, otherwise you will slow down your metabolism; it is best to reduce your calorie consumption by about 750 calories or 20% of your TDEE.

5. Keep Track of Your Caloric Intake

Creating a caloric deficit requires a bit of planning. You need to know how many calories are in the foods you eat, and then tally them up to get a total. Doing this may seem like a hassle, but as you become better at this skill and memorize certain foods you can get a better “guess” of how many calories you have consumed.

6. Higher Satiety, Lower Calories

A stomach full of Jello and a stomach full of peanut butter feel the same, but they are worth much different amounts in the world of calories. One strategy that you can use to create a caloric deficit is to eat foods that are more filling, but contain a lower amount of calories.

7. Drink Water

In addition to the numerous amount of health benefits that water provides, you can also use it as a drink that provides no calories, but fills you up. Got a craving for that candy bar? Drink some water.

8. Cut Back on Soft Drinks

Although drinks like water can make you feel full and provide no calories, they have a low satiety rate because they are easy to digest. A low satiety rate combined with several calories makes soft drinks a hazard to the dieter. Even though many diet soft drinks now contain a low number of calories, the sweeteners can spike insulin levels and also (opinions differ on this) may contain to some health related side effects.

9. Avoid Alcohol

Alcohol has a low satiety rate, a relatively high caloric rate (alcohol contains 7 calories per gram), and can also cause you to become thirstier or hungrier…ever wonder why the bars always have snacks likes peanuts?

10. Avoid Fad Diets

Fad diets many times stress a specific part of nutrition without bothering to go over fundamentals like caloric deficits. In addition, most of these diets cause a person to go far below the safety zone in regards to the degree of caloric deficit. This causes the body to think it is starving; therefore, it lowers its TDEE. The cycle then repeats and the person becomes a yo-yo dieter.

11. Eat Complex Carbohydrates

Eating complex carbohydrates or carbohydrates with a low glycemic index will help to keep your blood sugar levels stable. When blood sugar levels are not stable, the body begins to store fat. However, eating the type of carbohydrates comes second to creating a caloric deficit.

12. Eat Healthy Fats

Not all fats are bad and, even, necessarily fattening. You should strive to avoid fats such as the trans fats or saturated fats. However, fats such as polyunsaturated and monounsaturated fats provide numerous health benefits, can help regulate cholesterol, and can even help to further build muscle since they are needed in the synthesis of hormones. However, even with the healthy fats, one should watch the consumption of this nutrient because it does have a high amount of calories (9 calories per gram of fat).

13. Don’t Buy Junk Food

One easy way to avoid eating unhealthy, caloric dense snacks that would otherwise put you over your set number of calories for a health calorie deficit is to simply not buy them – therefore it takes away the convenience you have at your house of eating these foods.

14. Have a “Cheat Day” Every Once in a While

Having a cheat day every now and then (about once a week or less) can help to remind you of the habits you are trying to break and it can also give you a needed break from your regime (not all health foods taste bad though). Cheat days are usually on a person by person basis; not everyone does them. It is your decision as to whether or not you need one.

15. Eat More Frequently

An easy way to boost your metabolism and help to keep more of your muscle is to eat more frequently. It is usually recommended to eat roughly 6-8 meals per day instead of the usual three.

16. Aerobic Workouts

One way to create a caloric deficit is to reduce the amount of food you eat. The other way is to increase your TDEE; you do this by working out or eating more frequently as stated above. Creating the caloric deficit only through eating initiates a primitive response in the body to think that it is starving; therefore, it is best to create half of your caloric deficit through working out and the other half through a reduction in calorie consumption. The most basic and used form of this is the aerobic workout.

17. Lift Weights

In addition to aerobic workouts, one can lift weights to raise the TDEE. The actual process of lifting weights burns extra calories as does the muscle that it builds. Also, muscle will give a healthier, more attractive, and more toned look compared to aerobic training alone. It is best to use both aerobic training and weight lifting in your workout regime.

That’s 17 of em’. Remember that following just one of these methods will not produce results. You must either follow all or very close to all of them to get the results that you (hopefully) are looking for. A big thing always results from many little things added together. You can find more information and get a free weight loss course at http://www.weight-loss-resources.com.

Johnny Lavot is an avid weight-loss and fitness researcher. You can find tons more information on these topics at http://www.weight-loss-resources.com.

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2006-01-09T13:05:00.001-08:00

Natural Health And Weight Control: Taking Care Of You As Nature Intended
by Emmanuel Aubrey

If you want to avoid the fatal effects of obesity, then you must take action now.

Your health is your responsibility and if you do not accept it, you will find out what it feels like to have a stroke or even a heart attack.

Natural health is your responsibility and you should face that. No amount of excuses is going to change that; and it is time to step into reality and stop deluding yourself.

If you want to have the best chance to live a healthy life, then natural health is the best way to go. You will be giving your body all the right ingredients it needs to be healthier and more productive.

You will be cleansing your system of all the rubbish that it has accumulated over the years, including toxins and stores of fat and carbohydrates.

One key component of the natural approach to health is being proactive. Rather than waiting to get sick and then curing your symptoms with medicine, you will consistently use natural remedies to stay in good health, bolster your immune system, and avert illness altogether.

There are many sources you can use from natural health books and natural health magazines that will help you learn how to start living a better naturally healthy life. Once you spend some time reading, you should create a plan.

You need to plan for the future and find a way to make that plan a reality. And then you need to act. Purchase a natural health book that will help you in you plans. Know what you want to achieve, so that you can get the book that is right to suit your needs.

Don’t run away for this responsibility. If you do not take care of your own health needs, then no one can help you. You could even subscribe to a natural health magazine so that you can get all the wonderful recipes that you can use.

Being unhealthy often makes us depressed, since it also makes us feel unattractive. That is why you need to be proactive if you feel that the natural health way of life is adequate to suit your needs.

The time is now, as it is never too late to make that change. Try the natural health way of life. You might be surprised how it can transform your life.

Emmanuel Aubrey The Information Generator

My website is www.emmanuelaubrey.com if you want more information on health topics visit my website. my email: emmanuel@emmanuelaubrey.com

Article Source: eArticlesOnline.com

2006-01-09T13:05:00.000-08:00

Women Who Lift Weights Turn Into Men?
by Marc David

There's a big myth that women have to train different then men. They don't. They can lift weights, do the same exercise, build a little muscle, become stronger and still be 100% female. Building muscle isn't all that easy right? You don't just do some weights and have a 21" inch arms the next month.

My point is…

Women can do the same things as men do. And even lift heavy if they desire to grow muscle rather then maintain.

A little muscle tone is not a bad thing right? And the only way to grow muscle is to stimulate it. I'm not suggesting females go bench 315 lbs tomorrow but there's no need to grab the pink weights and do 100 reps either while they sit there looking unchallenged and bored.

If they are worried about a particular body part taking over and making them out of proportion, then just hit them lightly and focus on the rest of the body. Just maintain them. Do not push or challenge them and they will just stay the same while the rest of her body grows, adapts and changes to fit her desired look.

I see women all the time at the gym with the tiniest weight. Because they don’t want to get big and bulky like a man. But they also look bored and just doing it because somebody told them lifting weights was something they should do.

Unless your one of the few females that has as much testosterone as most men, it's not going to happen.

A key to muscle growth is testosterone. Females do not have

high levels of it, therefore, even if they worked out like men do, with heavy weights, she is not going to suddenly become manly, bulky and bulging with muscles.

Granted, there are some females who do have high levels but it's pretty rare. Don't worry...

Despite what you may have heard... there's really no such thing as toning. I'm sure to get flack for that statement but let me explain. There's three things you can do to a muscle.

-Build it

-Maintain it

-Lose it

Toning is really for most people, the process of building muscle so there's something to show... and once they are happy with the appearance, they maintain it. For all these reasons...

It's important to understand that when you pick up a weight, the main goal is to work the muscle. If it's not at all challenging, then why bother? Resistance training has a purpose. To keep your muscles healthy, your bones strong and your mobility. The older you get, the more muscle you want as it will keep you living healthier. And the older you get the more muscle you tend to los'e. Another reason to build muscle thru your life and not let it wither away because of atrophy.

But I'm getting way ahead of myself! Many women are worried about getting bulky if they workout weight weights.

There's a simple solution to that. How about just build muscle until she's satisfied with her appearance. Once she reaches that level, she can back off and just maintain. At that point, there's no need to stimulate new muscle growth but you can use resistance training to maintain an appearance.

This is where 'toning' comes in. Toning to me at least, means maintaining the muscle's natural tone thru resistance. Keeping it in the shape it is currently.

Also keep in mind that a muscle will appear more tone when body fat is removed from the area.

So that's why cardio is an important aspect as well if she is looking to lean up. But as I've said before, there can be such a thing as too much cardio. So no need for marathon sessions please.

Bottom line…

In general women do not need any different routines then a man. It's the myth that has been around forever that men lift weights, women do cardio. It’s simply wrong.

Marc David is a bodybuilder and author of the, Beginner's Guide to Fitness and Bodybuilding. You can get info on Marc's e-book at: Beginning Bodybuilding. To get Marc's free e-zine, visit JustAskMarc.com

Article Source: eArticlesOnline.com

2006-01-09T13:04:00.000-08:00

It's So Easy (To Lose Or Gain Weight)
by Tracie Johanson

Gym owners, personal trainers and other industry experts know the real truth about health and fitness: exercise and proper nutrition is the only path to permanent weight loss! Forget all the "get slim quick" schemes out there promising you quick results with zero effort. Reality is the same thing you heard from your doctor: Eat sensibly and exercise regularly.

However, recently there have been two breaking news stories that have an impact on health and fitness. These two news items are so noteworthy they demand our attention.

Each story is a good example of how easy it can be to improve or damage your health.

Our first item shows how easy it can be to make small, sustainable changes to your life that will help you fight fat.....not make you thin, but help you fight fat. Maggie Fox, Health and Science Correspondent for Reuters News Service, wrote a great story on the relationship between sleep and fat. The bottom line is that people who skimp on their sleep are more likely to be overweight. We're not going to print the entire story, but here's one quote: "In one study, people who slept only four hours a night for two nights had an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, which triggers hunger."

The second news item is a good example of how easy it is to undermine our weight loss efforts with poor nutrition. Hardee's recently introduced what they're calling the "Monster Thickburger". A more suitable name would be the "Monster WeightGainer"! This burger packs 1,420 calories, which is about what many women should eat in an entire day! It also has 107 grams of fat, which is way more fat than anyone should have in one day! No wonder the introduction of this new burger caused Jay Leno to joke: "The Megaburger actually comes in a little cardboard box shaped like a coffin".

Well, there we have it. Two fairly easy ways to either improve our health or damage our health. It's easy to sleep, and it's easy to eat a Monster Thickburger. Let's make the right choices.

So, right after we get some sleep, we'll see you at the gym!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T13:03:00.001-08:00

What Are The Latest Trends In Natural Health Weight-Loss And Should I Follow Them?
by Emmanuel Aubrey

The natural health trend is more likely to help you lose weight than the commercial products we are bombarded with everyday, telling us that we can lose weight a short time if only do this one thing or only take this one drug.

To be honest, we all know that they are pure lies with little factual evidence to support their extravagant claims; however, there is a new way to lose the weight without taking a "fad" weight loss drug or trying an unconventional diet.

This "new way" has actually been around for hundreds of years, but the trend is just now reemerging as a response to how society reacts to problems with a quick-fix, chemical solution.

Natural health is the best way to lose weight and feel good about yourself at the same time. Let’s face it: we all need to lose weight at some point in our lives. We may look in the mirror one day and ask ourselves how we will lose that extra weight that makes us a little less comfortable and a little less healthy.

The answer is simple, straightforward, and easy to achieve: natural health has become a trend not because it takes the same approach as a "fad," but for the opposite reason--it promises to cure our ailments and reduce our weight if we are willing to stick to a healthy, long-term plan.

Natural health is not just about looking good while still feeling bad inside, like some "fad" diets that help us lose weight, but clog our arteries; natural health is there to help you look good on the outside while cleaning your body up on the inside to make you feel 100% all over.

There are a million different diets out there that you can choose, but after you experience the resurgent natural health trend, then there will be no need to go back to quick-fix, commercial solutions. To make things even better, you will not only see the results, but you will feel them, too, as you become gradually more healthy.

Emmanuel Aubrey The Information Generator

My website is www.emmanuelaubrey.com if you want more information on health topics visit my website. my email: emmanuel@emmanuelaubrey.com

Article Source: eArticlesOnline.com

2006-01-09T13:03:00.000-08:00

Lose Weight With A Natural Health Diet
by Emmanuel Aubrey

If you've decided to live a healthier lifestyle, you may also want to consider losing weight, too. Lately, more people have been trying to get healthy with fad diets; and as more and more people fail, we hear about the importance of losing weight more often in television and print media.

But how can the average Joe get in 30 minutes of exercise everyday when all he has to do is work? There are weight loss supplements that are designed to help you lose weight without the need for weights and running and all the other exercise regimes that people describe as the best way to lose those extra pounds.

Natural health supplements are designed to help the average Joe reach his goal of weight loss and or muscle gain. It can be seen as like living in the future, take a few pills and everything will be okay.

Of course it is not like that in reality: don’t think for a second that you can take these tablets and they will solve all of your weight loss problems. In addition to weight loss pills, you should also alter your diet. You should make it healthier by restricting your portions and reducing the amount of saturated and hydrogenated fats you consume.

You should also consider walking and cycling, which are good ways to help the body stay naturally healthy as well as help those health supplement tablets get to their full power.

There are many packages available for purchase and you must check them carefully; some are not designed for your natural health, so always be careful and read the label. Taking concentrated chemical medicines instead of natural health medicines could seriously alter your hormonal cycles.

This is another reason why natural health medicines are the best choice in the long run. They will facilitate the improvement of your health over a long period of time, rather than provide you with a dangerous, quick fix to your problem.

Emmanuel Aubrey The Information Generator

My website is www.emmanuelaubrey.com if you want more information on health topics visit my website. my email: emmanuel@emmanuelaubrey.com

Article Source: eArticlesOnline.com

2006-01-09T13:02:00.000-08:00

Cellulite Reduction That Works
by Naweko San-Joyz

Cellulite is not a medical condition or an aesthetic mutiny perpetrated by your thighs. It’s just excess fat that we’ve relegated as unsightly. Not all women have cellulite. All women of course have fat, but cellulite is simply excess fat bursting through the connective tissues holding the fat layer in place.

Mitchel Goldman, MD, an associate clinical professor at the University of California at San Diego regularly informs the dermatological community about cellulite treatments. On one such occasion in 2002, at American Academy of Dermatology's summer scientific meeting in New York, Dr. Goldman offered bleak hope for women with fat dimples while asserting that there is no “cure” for cellulite.

Perhaps Dr. Goldman has never visited a women’s figure competition, Gold’s Gym or any placed packed with women who know how to take care of their bodies. If he did frequent such places, Dr. Goldman would find that there is indeed a three-step remedy for cellulite which follows:

1. Eat a macronutrient rich diet that maintains your ideal body weight;

2. Exercise at least 60 minutes daily to promote circulation and increase the skin’s elasticity and tone; and

3. Do resistance training to increase muscle size, boost fat metabolism, and increase structural support for the skin’s fat layer.

I assure you that women who pose as models for cellulite creams and services already do these things.

Notwithstanding, Dr. Goldman rests convinced that "Foods really do not have an impact on whether a woman has cellulite or not." He further doubts dietary interventions by stating, “Even a woman who radically changes her diet from high fat foods to low fat foods would still have cellulite. Consumers should be wary of any diet plan that claims to reduce the appearance of cellulite -- it is simply not credible."

So how do women in the advertisements for cellulite creams get rid of their cellulite? Not by using a cream, of course. One may answer that Adobe Photoshop editing cleverly erases the smiling fat dimples. That’s not always the case. Women can and do shrink their cellulite bubbles using a sensible diet and exercise program.

1. Eating to eliminate cellulite

Enjoy five to six meals/snacks a day. Frequent eating keeps the blood sugar level balanced so that your body does not resort to fat storage. This predictable food intake also keeps the metabolism burning calories at a consistent rate.

2. Strategic exercising for cellulite elimination

A study issued by the National Academies' Institute of Medicine in 2002 recommends an hour of cumulative exercise each day to maintain a healthy weight. Cellulite is an aesthetic issue and not a grave health threat. So while climbing the stairs here, and washing the car there, may help your heart, it does nothing for cellulite.

If you want to get rid of cellulite, you need to exercise for at least 45 to 60 minutes consistently to reap the fat burning benefits. Yet, you need not exhaust yourself.

Make your body tingle with energy Just try walking briskly at a rate fast enough to make your thighs and rear-end tingle. That way, you know you are stimulating the fat while simultaneously massaging the skin. Moreover, you are raising your external body temperature. You can spend $100s of dollars at a spa trying to get the same effect in some body wrap or massage machine. Spare yourself the hassle and get real results from the gym or on the trail.

3. Make the most of weight training

The most ridiculous fear that arises from women when I suggest weight training is the unfounded cry, “But I don’t want to get bulky and muscular!” Please. Too many women in the gym today are hardly in any danger of developing muscle simply because they are not properly training or eating to gain muscle.

The only way to get “bulky” with muscle is to consistently train for years lifting heavy weights and eating a generally bland diet that’s rich in protein. With that, it’s critical to make the most of your muscle training minutes in the gym. Granted the variety of weight lifting techniques remains endless, here’s some basic steps for increasing your muscle mass:

Eat before lifting

Eat at least 45 minutes before lifting weights. While, your stomach should not fill bloated with food, having some nutrients in your stomach will ensure that you have enough energy to actually lift the weight and perform enough repetitions to promote muscle growth.

Lift enough weight to feel your muscle burn after 8-10 repetitions.

The whole point of lifting weights is to tear down the muscle you have so that it will repair itself and grow back stronger and more plentiful. If you are not burning, it’s likely that you are not breaking down muscle.

Refuel your muscles with protein and carbohydrates immediately after lifting weights

Professional bodybuilders strategically plan their day to ensure that they get their protein within at most 45 minutes after having lifted weights. This is because the muscle needs fuel to repair itself. If you skip feeding a repairing muscle, it will not grow, or at best you’ll reap minimal results.

Moreover, a resent study published in the June 2004 edition of the International Journal of Sport Nutrition & Exercise Metabolism confirmed that after resistance training, a meal containing protein and carbohydrates produced more muscle growth than a meal consisting purely of carbohydrates.

Consistent dieting habits, exercising and resistance training effectively eliminate cellulite. This three-tiered strategy reduces excess fat and tones the skin- collectively revealing a smooth, bump-free backside. Though you may hate the method, it produces visible results four to six weeks with regular usage.

Are you a pro at yo-yo dieting? Let Naweko show you how to go from slob to sexy using the secret mind tools that even fitness models won’t tell you about. Creator of “Skinny Fat Chicks: Why We’re Still Not Getting This Dieting Thing” ISBN:0974912212. Weight Loss Motivation That Works

Article Source: eArticlesOnline.com

2006-01-09T13:01:00.000-08:00

Want To Lose Fat? Build Muscle!
by Shawn LeBrun

Want a sure-fire way to help your body rid itself of unsightly body fat, better yet, keep it off for good?

Learn to accelerate your body's metabolism. One way to do this is by incorporating resistance training (weight-training) into your routine. That's because the more muscle mass you have, you more body fat you will lose, even at rest!

Your metabolic rate determines how your body utilizes calories throughout the day for energy.

Metabolism is simply the speed in which your body burns through food. It is the conversion of digested nutrients into components for energy or building muscle.

Having an accelerated metabolism means that we will burn more calories often because our body will be utilizing and burning off food more often. One way to accelerate our metabolism is by increasing our amount of lean muscle tissue in the body.

Muscle helps speed up your metabolism. Since muscle is metabolically active tissue, the more you have the more calories you burn. This is why resistance training is so vital to long-term weight loss.

By the way, long term weight loss is really the only safe and effective way to lose weight. Quick weight loss is not long-term weight loss.

When you add lean muscle tissue to your body composition, you increase the amount of calories your body burns and you also increase your metabolic rate. Muscle requires energy to maintain and it gets that energy from burning calories. So building muscle is one of the best long-term weight loss tools you can use.

There are studies that suggest that you only expend about 10% of your daily calories through exercise, the rest is expended through your body's metabolic functions. So again, the more lean muscle tissue, the more calories your body will burn for energy throughout the day while going about your daily routine.

Now, the quickest and easiest way to build muscle through resistance training is to perform your resistance training with less repetitions and a little more weight.

It would stand to reason that if you could lift 100 pounds 10 times, you could lift more weight than that if you had to do less than 10 times. I incorporate lower reps into my clients workout programs and the results are an increase in lean muscle.

Over time, this increase in lean mass will help accelerate fat-loss by dipping into stored body fat as a source of fuel. Losing body fat, remember, simply comes from expending more calories than you consume.

Also, progressively strive to lift more weight when the weight you are using becomes too easy. If it's too easy, you will not benefit from it very much.

The combination of resistance training with supportive eating throughout the day will assist your body in adding lean muscle to its frame.

This lean muscle will increase the amount of calories you burn off throughout the day. So to lose fat, hit the weights and build muscle!

Shawn LeBrun is a personal trainer, natural bodybuilder, and everyday average guy. See how he can help you build muscle, lose fat, and get in the best shape of your life.

http://www.shawnlebrunfitness.com/getshredded.html

Article Source: eArticlesOnline.com

2006-01-09T13:00:00.001-08:00

My Keys To Gaining Muscle And Losing Fat
by Shawn LeBrun

If you want to learn my personal keys to gaining muscle and losing fat, keep reading because I will reveal them below.

Last night, I had the pleasure and opportunity to attend one of Dave Ramsey's "Financial Peace" seminars here in Portland, Maine.

For those of you who do not know, Dave Ramsey is a financial consultant, best-selling author, and popular radio talk show host. I highly recommend that if you get to see him speak in person, that you go. He is phenomenal!!

He spoke of a couple of things that really got me thinking about how things really work in life if you just follow certain principles.

Now, I often go to seminars, not only for my personal benefit, but so that I may relay any information I learn that may be useful to my clients and newsletter subscribers in my business.

Last night was no exception.

Dave first mentioned that, if you want to achieve wealth and become finacially independent, you must learn from other rich, wealthy people, not from people that have their own opinions but nothing to show for it.

I thought of this point in fitness as well.

It seems everyone has an opinion as to what should be done and what works, but how many people have actually put it to action and have done what they know so much about.

I can remember growing up, hearing my family doctor tell me how important exercise was to health, yet he was extremely overweight.

So, to put Dave's advice on modeling others into gaining muscle mass, seek out those that have already achieved what it is you want and copy some of the things they have done.

It worked for him in his life, where he learned certain

principles from wealthy people that worked and when he applied them in his own life, he became a millionaire many times over.

Dave also talked about certain truths with money, laws that must be followed if you want to achieve true wealth.

These are laws that, much like the law of gravity, occur

whether you want them to or not. If you jump off a building, the law of gravity will occur and you will hit the ground, no matter what.

He called these laws "No Matter Whats" because they work every single time, NO MATTER WHAT you think about them.

I though about this point as it relates to fitness and I

realized that there are also many "No Matter Whats" in the

fitness and exercise world.

I thought about many of them and that if you just followed them, they would work, NO MATTER WHAT!

Here is my top ten list of NO MATTER WHATS for gaining muscle and losing fat. I thank Dave Ramsey for the insight to realize that weight loss also has many "laws" that govern it.

Here are ten I thought of immediately:

1. No matter what...if you stay positive and persistent, you will WIN in your efforts to gain muscle.

Those people that "keep on keeping on" are winners in all they set out to do. They may not win every single time, but it sure likens the odds they will. So be positive and have persistence. Besides, what's the alternative, being negative and quitting?

2. No matter what...if you take SOME form of action, you will be better off than not doing anything. Gaining muscle occurs by being active. You must lift weights to gain muscle. You must work out regularly.

Taking some form of action will get you further ahead than over-analyzing the situation to death and not moving at all!

3. No matter what...people do not see great results because they "know not what to do." In order to get in great shape and gain muscle, you must understand the HOW behind it. Educate yourself on the principles of gaining muscle and you'll never have to hire a trainer again(wait, then I'll be out of business).

4. No matter what...you must have fun in your fitness routine or you will not want to stay with it for long. Most of you know that optimal fitness is a life-long process. Can you imagine doing something you do not like for your entire life? (besides your job?) Have fun with your workouts!

5. No matter what...eating small, well-balanced and nutritious meals or snacks every three to four hours will get your metabolism operating more efficiently. Having a faster metabolism is vital to long-term fat loss.

6. No matter what...progressively increasing the amount of

weight you lift over time will have a positive impact on how much lean muscle you build. Who does not want a little more muscle and a lot less fat. I have never had anyone tell me "Shawn, I am all set in the muscle department, can we add a little more fat now?" To gain more muscle, lift heavier over time.

7. No matter what... gaining muscle takes time. There is nothing in life worth having that happens overnight. Do be a get_____quick type of person.(You can fill in the blank.)

8. No matter what...you must create a synergy between proper nutrition, moderate aerobic exercise, and intense, brief weight-training. You must do each one well, and they will come together to produce incredible results.

9. No matter what...gaining muscle and getting in shape requires a lifestyle change. You cannot expect to continue those things that got you overweight or out of shape in the first place. To get better, you must do better. You must change your habits so they support you, not hinder you. So cut your ties to them!

10. No matter what...if you want it bad enough, you can achieve it. To take what Dave finished with last night, and put it into my own weight loss and fitness terms:

Gaining muscle and losing fat is "Whatever you will it to be." The choice is yours. You can make it happen. Or you can quit. The choice is "whatever you will it to be!"

Shawn Lebrun is an online fitness trainer and

natural bodybuilder. Visit his site and see how

he can help you gain muscle, lose fat, and help you

get in the best shape of your life.

http://www.shawnlebrunfitness.com

Article Source: eArticlesOnline.com

2006-01-09T13:00:00.000-08:00

How To Act Like You Have The Muscle You Want
by Shawn LeBrun

Your subconscious mind cannot distinguish between a real event and a make believe event.

What this means is, if you begin acting as though you have the ideal body of your dreams, soon enough your bconscious mind will begin working to realize those actions and will begin creating the picture you hold to be your ideal body.

Act as if you're already as muscular as you want to be, act as though you have all the energy in the world, and act as though your self-confidence is soaring through the roof.

Begin to act as if you've already accomplished the goals that you've set for yourself.

The reason this step is important is for you to start feeling the awesome feelings you’ll have permanently if you achieve the goals you've set for yourself.

If you act as though you're already muscular, your subconscious mind cannot distinguish between whether or not you are or are not.

The more you start flooding your body and mind with feelings of energy, strength, confidence, joy, happiness, and other positive feelings, you’ll begin to link pleasure with this entire process.

When you begin to act as though something imagined is real, you start to gravitate to those feelings and the actual accomplishment of those goals.

I know that sounds a bit foolish, but it’s true. In fact, it’s a proven fact that if you believe something to be absolutely, undeniably true for a long period of time, you can actually convince yourself that it is true.

For example, studies have been done with the lie detector (polygraph) machine in which they’ve tested people telling the truth and also people telling what they knew to be lies but that they believed strongly that it was the truth.

The polygraph machine could not distinguish between the two readings, of the group telling the truth and the group telling lies.

The people that were told to absolutely believe what they knew was not true had the same readings on the lie detector as the people actually telling the truth.

So what does all of this mean.

You can talk yourself into believing anything. So why not talk yourself into feeling, acting, and being lean and muscular.

Sooner or later, by acting that way, your brain will seek out and begin to take the necessary steps to actually accomplish that goal.

As much as this seems like mental hogwash, its a simple fact that if you begin to act with absolute conviction that something has happened or is occurring, your brain cannot distinguish if it really did happen or not.

Hey, if you like the feelings you get from having a rock-hard physique, why not become more muscular?

Just because you've identified what you want doesn’t mean you're done there. Are you totally convinced you can achieve it?

Have you made the leap from knowing what you want to believing it's within your reach?

In fact, you can identify the fact that you want a new job, but until you choose to go after one, you will not put forth the conscious effort.

Even after I had identified the fact I wanted to enter a show, I had to make the choice to go all out for this specific show and commit to the rigorous training and dieting that it would entail.

It wasn’t enough just to identify that I wanted to do this show and win, I had to choose to go after it with everything I had.

I chose to stick with an insane diet, I chose to put my workouts ahead of any social time, I chose to do anything and everything I had to do to give me a chance to win this show. I had now made the conscious choice to go after what I wanted.

Identifying what you want is not enough. You must choose to go after it, to start the chase.

So once you begin acting like you have the muscle mass you want, you have to take action and do those things that will create it in reality.

Shawn Lebrun is an online fitness trainer and natural bodybuilder. Visit his site and see how he can help you gain muscle, lose fat, and help you get your best body ever. http://www.shawnlebrunfitness.com/getshredded.html

Article Source: eArticlesOnline.com

2006-01-09T12:59:00.000-08:00

Walking helps in staying fit
by Stuart William

Walking can take you a long way. It can make you lose weight with minimum efforts. Studies have also suggested that brisk walking of at least 12 miles a week, for a total investment of two to three hours a week, produces measurable fitness benefits. It helps to lower risk of health problems later in life and helps in keeping a healthy and well toned body.

You can control your weight by balancing your calorie intake with the calories expended through walking exercise and other physical activities. The key issue for weight control is to maximise the total volume of calories used and to combine this with healthy eating. In this regard, walking is a viable and affordable option for controlling our weight. As walking one mile can burn up at least 100kcal of energy and walking two miles a day, three times a week, can help reduce weight by one pound every three weeks.

Walking has multiple benefits. Apart form helping us in losing weight, it also alters fat metabolism so that fat is burned up instead of sugars for helping to reduce weight. Walking has been shown to improve self esteem, relieve symptoms of depression and anxiety, and improve mood. Walking in pleasant surroundings, and with other people can make you relax for a prolong period. If you’re indulged in regular physical activity such as walking then it’ll help to prolong your life as regular walking decreases mortality rates for both older and younger ones.

Fit and active individuals have around half the risk of cardiovascular disease compared to unfit inactive people. This level of risk is similar to smoking, high blood pressure or high cholesterol in causing heart disease. People engaged in regular walking are less likely to fall and suffer injuries such as hip fractures because the bones are strengthened as compared to others.

Therefore, make walking a part of your life and stay fit for ever.

About the Author: Stuart William is a contributing author to the Phenterminehome.com for distinct article sites/journals. Visit the website http://www.phenterminehome.com for more information on Phentermine Diet Pills. For questions, please send an email to stuart.william001@gmail.com

Article Source: eArticlesOnline.com

2006-01-09T12:58:00.000-08:00

Why the Mediterranean Diet is Good for Women
by Roy Barker

Six Reasons the Mediterranean Diet Promotes Good Health

Introduction

Over the course of the past forty years, women the world over have become particularly concerned about their diets. They have become concerned about diet related issues for two primary reasons:

Women have expressed concern over how a particular diet plan effects their appearances

Women have expressed concern over how a particular dies plan effects their health

As a result, a growing number of women have found themselves attracted to the Mediterranean diet. When it comes to the Mediterranean diet, there are six primary reasons why women find themselves strongly attracted to the diet regimen.

Weight Loss and Healthy Weight Maintenance

In many countries around the world, a record number of women are being classified as overweight and even obese. As a result, a growing number of women find themselves seeking effective and healthy dieting regimens to lower their weight to appropriate levels -- for both cosmetic as well as health reasons.

The Mediterranean diet has proven itself to be very effective at providing a means through which women can lose weight in a healthy manner. Additionally, the Mediterranean diet has proven incredibly effective as being a solid path a woman can take to maintain a generally ideal and healthy weight.

Anti-oxidants and Aging

The Mediterranean diet regimen is flush with foods that are rich in anti-oxidants. This includes leafy, dark green vegetables as well as certain fish that are common features in this dietary scheme.

Anti-oxidants have been proven to slow the appearance of aging in women. Additionally, anti-oxidants have been demonstrated as being effective at preventing organ and skin deterioration in women. The consumption of foods that are high in anti-oxidants has been proven to enhance longevity in both women and men.

Metabolic Syndrome

Metabolic syndrome is an ailment in which a person ends up afflicted with both Type Two diabetes and hypertension. Most experts believe that diet can play a significant role in reducing the likelihood of metabolic syndrome in men and women who are prone to the ailment.

Without exception, medical experts who have studied the cause and effect of metabolic syndrome universally have agreed that the Mediterranean diet is the perfect dietary scheme to prevent and control metabolic syndrome.

Heart Disease

Multiple studies in a number of different countries have concluded that the adoption of the Mediterranean diet lowers the incidence of heart disease in women (and men). Indeed, an analysis of the incidence of heart disease in the Mediterranean nations suggests that the use of the Mediterranean diet can lower the incidence of heart disease in women from twenty-five to forty percent.

Hypertension

Recent scientific studies have examined the rising incidence of hypertension amongst women. Many researchers attribute the increase in hypertension amongst women in recent years to a number of changes that have occurred in their lives, including:

-- a greater number of women entering the workforce

-- a growing number of women being forced to juggle the raising of children with a full time career

-- the food and beverage choices that women are making in the 21st century

Research studies in a dozen different countries over the course of the past twenty years have suggested that the Mediterranean diet is effective at lowering the incidence of hypertension in men and women. Because the Mediterranean diet is high if fruit, vegetables and whole grains and because the diet is low in saturated fats, most nutritionists and other experts believe that the dietary scheme works to lower hypertension in both men and women.

The Mediterranean diet combined with regular exercise has been demonstrated to have a marked effect on reducing the incidence of hypertension amongst middle aged women.

Breast Cancer

Perhaps the most important “ingredient” of the Mediterranean diet is olive oil. Save for fresh fruits and vegetables (in most instances) olive oil universally is present in the Mediterranean diet. As a result, on the surface, the diet scheme appears to be high in fat. Indeed, upwards to thirty percent of the caloric intake of the Mediterranean diet does come fat. What is important to keep in mind is that nearly 100% of the fat in the Mediterranean diet is unsaturated and comes directly from olive oil. In other words, the fat in the Mediterranean diet essentially is healthy. Olive oil, and the fat contained in the product, simply does not trigger the negative consequences that flow from saturated fats, from animal fats.

In addition, there have been several important scientific studies undertaken in the past decade that have demonstrated that a diet high in olive oil works to lower the risk of breast cancer in women. Thus, one of the beneficial results of adopting the Mediterranean diet is a lowering of the risk for breast cancer.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray's sites along with other relevant information at www.safe-and-easy-weightloss.com or www.weightloss-diet-health-vitamins.com

Article Source: eArticlesOnline.com

2006-01-09T12:57:00.000-08:00

Lose 1.5 Pounds This Month With Zero Effort
by Tracie Johanson

Did you know that it's possible to lose 1.5 pounds this month and almost 20 pounds this year with absolutely zero effort? It's true! In this article we're going to reveal a weight loss 'trick' that will help you lose fat and will make a nice addition to your exercise program!

So exactly what is this fat loss trick? It's really quite easy to do, and the results are virtually guaranteed! The trick is to switch from regular soda to diet soda.

Now, don't get all excited about the thought of drinking diet soda! It's really not bad once you get used to it, and once you realize how much fat that regular soda is putting on your body you'll be more likely to make the change from regular to diet.

Consider that a 32 oz. Classic Coke has 310 calories. That's the average McDonald's serving size. (Source: mcdonalds.com)

The Super Big Gulp holds 44 oz. of soda, and how about the 7-Eleven X-treme Gulp? It has 52 oz. of calories! Talk about sugar overload! (Source: 7-eleven.com)

Enjoying the occasional soda doesn't make our waistlines expand. Just like most other things in life, it's the over-consumption that makes regular soda a belt-buster!

Back in 1942 the average soda consumption in the United States was sixty 12-ounce servings per year. By 1997, the average annual soda consumption in the United States was a whopping 576 12-ounce servings! That works out to almost two 12-ounce cans per day for every man, woman and child in the country. (Source: Center for Science In The Public Interest - cspinet.org)

That same year (1997), diet sodas accounted for only 24% of soda sales. While that was up from 8.6% in 1970, it's still too low a number.

So just how much fat can you lose by switching from regular to diet soda? Well, assuming you're an average American, that means you're drinking about 6,912 ounces of regular soda each year (576 12-ounce servings = 6,912 ounces). Each ounce of regular soda (we used Coca-Cola in this example) has about 9.6875 calories. So, by switching from regular soda to diet soda you can eliminate 66,960 calories per year.

Do you want to get really excited? Let's translate that calorie loss into fat loss: It's a fact that there are 3,500 calories in a pound of fat. If you eliminate 66,960 calories per year in regular soda then you will probably avoid putting on an extra 19.13 pounds of FAT (66,960 / 3,500 = 19.13). That's more than 1.5 pounds per month!

Of course, there are certainly some factors that come into play here other than simple soda consumption. But isn't that a great start? Just by switching from regular to diet soda you can literally eliminate almost 20 pounds per year!

Still don't want to give up your regular soda? Then how about switching to a smaller size? Did you know that in the 1950's the average soda serving was the 6.5 oz. bottle made popular by Coke? Compare that with the super-duper big mugs of today, and it's easy to see where some of the problem comes from! Opt for a smaller size soda, and you'll still reap some of the fat loss benefits.

Of course, the best solution is to dump the soda altogether and drink water instead.....but that's a topic for another article.....

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:51:00.000-08:00

How To Avoid Holiday Weight Gain
by Monice Dulcinea

Holiday is just around the corner. How many pounds do you expect to gain this year? 5 pounds? Or 10 pounds? And how do you expect to lose these pounds after the holiday is over? I mean, really, 5 pounds is easy to gain but so hard to lose. Don't you think?

Here are 8 tips to help you stay in shape during the holiday season. Stick to these tips, and you'll be able to control your weight quite easily.

1. Have a plan - Holiday is your fat season unless you have a good plan. You've got to have a plan. So, plan ahead. Come up with smart strategies that will work for you well in advance. Don't wait till you gain those ugly pounds.

2. Be picky - Don't stuff yourself with every kind of food you see on the table. Just because it's there doesn't mean you have to eat it. Stay away from cheese and all things deep-fried. Eat a whole lot of salad, and go with light dressing.

3. Say no - Learn to say no to your family and friends. When they begin to serve dessert, tell them politely you're full. You're full, and you know it. Think twice before you say yes. Or better yet, just say no.

4. Eat small - You are what you eat. Eat like an ant, not an elephant. Use a small plate instead of a giant one. Eat only one serving not three. Don't exhaust your tummy.

5. Drink a lot of water - Drink a full glass of water before your meal. Drink at least three more between your meal. This way, you'll get full more easily. And when someone offers you soda or sweetened drinks, tell them you prefer water.

6. Burn it off - Walk when you can sit. Run when you can walk. If it's too cold to jog outside, keep moving in the house. Run up and down the stairs.

7. Jot down - Keep a journal. Write down what you've eaten, in detail. This way you'll see if you've eaten too much.

8. Dress for success - Choose to wear a nice outfit that's perfectly fit. Don't wear that one-size-bigger shirt with those old big comfy jeans of yours, or you'll end up binging.

Weight gain is easy. Weight loss is difficult. It's so much easier for you to control your weight during the holiday season. And you won't have to struggle to lose weight after the holiday is over.

Visit www.ShrinkStomachNaturally.com for more information about weight loss.

Article Source: eArticlesOnline.com

2006-01-09T12:50:00.001-08:00

How Is Alcohol Affecting Your Weight?
by Meri Raffetto

So you’ve been exercising regularly, and cutting back on your calories to meet your weight loss goals. Everything is going great with your new changes but you notice the number on the scale isn’t moving much and your body isn’t changing shape as quickly as you’d hoped. There may be one more habit interfering with your weight loss efforts- -alcohol. Perhaps you enjoy a glass of wine with dinner, have a couple of beers while watching the big game, or even cocktails on a Saturday night with friends. All common practices but they may be getting in the way of your weight loss efforts.

Alcoholic beverages have been enjoyed throughout recorded history. For some, a drink with dinner may be relaxing. Others may enjoy the inhibitions that alcohol can create to “let loose” with friends. Many people drink for the health benefits. After-all, evidence shows that moderate drinking, especially red wine, may lower the risk of heart disease. No matter what your reasons are for drinking, alcohol can interfere with your weight loss goals.

Alcohol is a product of fermenting carbohydrates- both sugars and starches. This means it does provide calories. Specifically it provides 7 calories for every gram compared to 4 calories per gram of carbohydrates and protein, and 9 calories per gram of fat. Drinking 4 (12 ounce) beers will supply 600 calories. To burn those calories, a person would need to walk non-stop for 3 hours. Skipping the cab ride and walking home may be a strategy but for most of us a 3 hour walk is a bit daunting even when we are in good shape.

Although wine contains fewer calories than beer, this can also lead to extra calories. Having a glass of wine provides 100 calories, but this is dependent on the glass size. A serving size of wine is 5-ounces. The larger wine glasses hold about 10 ounces turning your one glass of wine into two glasses. To put this into perspective, drinking two glasses of wine each night with dinner will add an extra 200 calories each day. If these calories are not burned through exercise and daily activity it can lead to a 20 pound weight gain in a year.

Adding juice, creams, and sodas to cocktails will increase the calorie level beyond what the alcohol is already providing. Be careful of what you are drinking. In some cases, one drink provides more calories than an entire meal! Here are the drinks that top the scales for most calories-

Long Island Iced Tea: 780 calories

Margarita: 740 calories

Pina Colada: 644 calories

White Russian: 425 calories

Sex on the Beach: 356 calories

Mai Tai: 350 calories

Lemon Drop: 223 calories

Besides adding calories, alcohol may affect your weight for other reasons. Some evidence suggests drinking alcoholic beverages may stimulate your appetite and cause you to eat more than you normally would. It also decreases your inhibitions so you don’t care how much more you are eating. How many times have you enjoyed chips and salsa with your margaritas while out with friends? How many chips did you eat? Who knows- all you remember is the waiter bringing three or four refills of the chip bowl.

Another factor to take into account is that your body processes alcohol first, before fat, protein, or carbohydrates which may slow down the burning of fat. There is also evidence that drinking too much seems to increase fat carried in the stomach area- otherwise known as the beer belly. Studies show that people with a higher amount of fat in the abdominal region are at a greater risk of heart disease.

Ok, this is looking dreary but it doesn’t mean you can never enjoy alcohol again. It just means that it is time to take inventory to see how much you are drinking and pay attention to how many calories your favorite drinks supply. Learn how to enjoy alcohol in moderation so you don’t end up sabotaging your weight loss efforts.

© 2005, Meri Raffetto

Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit http://www.reallivingnutrition.com.

Article Source: eArticlesOnline.com

2006-01-09T12:50:00.000-08:00

How To Get Throught The Holidays Without Gaining Weight
by Lee Dobbins

Most anyone who has been dieting and lost a few pound looks towards the holidays with mixed feelings. You want to show off your new figure in that holiday dress, but you dread the temptation of all that holiday food. Even the most dedicated of dieters can give into temptation over the holidays.

But you’ve worked hard during the year to lose that weight and you deserve a little bit of enjoyment. Since we all know how hard it is to take that weight off, the more you can minimize weight gain over the holidays, the better. Here’s some tips you can use to avoid weight gain during the holidays and still have a good time!

Watch What You Eat

Load up on high glycemic index foods. Foods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff. Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight.

Limit Your Portions

One way to be able to enjoy all those goodies without overeating is to limit the portions you take. Instead of reaching for that big dinner plate, grab a smaller dessert sized plate and fill to your hearts content. You’ll get the satisfactions of a plate piled high with great food, but you’ll eat much less. Another thing to do is to just take small portions, instead of loading up 3 spoonfuls of mashed potatoes stick to just one. You can always go back for more if you REALLY feel the urge.

Keep Your Distance From The Snack Table

The snack table is one of my favorites with the holiday cookies, party mix, nuts and the like. However, if you want to avoid mindless snacking then it’s best to just avoid that table all together. Take a seat on the other side of the room or keep yourself busy by helping the hostess if you find your self gravitating towards the snacks.

Don’t Forget To Exercise

During the holidays, it might not be bad idea to step up your exercise routine. Doubling up on your workouts can help combat any extra calories from all those holiday foods.

If the weather permits it, go out and take a quick walk around the house or block. If your celebration is taking place in a colder climate, you'll be more inspired to quicken your pace and burn a few extra calories in the process. If the weather is bad, do 10-20 squats, stretches, or other brief exercise each time you go to the restroom. You only want to do just enough to elevate your heart rate, but not break out into a sweat. Chances are, no one will know what you're doing, and you won't have to feel self-conscious about trying to maintain your figure.

Drink Lots Of Water

Drink a fair amount of water or other unsweetened beverage before each meal, as well as during and between them. The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.

Of course, you probably will eat more over the holidays but if you follow these tips you may be able to minimize the damage. If you do gain weight, though , don’t beat yourself up about it. Just get right back into your routine of healthy eating and regular exercise and you’ll be back to your pre-holiday weight in no time!

Lee Dobbins is the owner of http://www.lowcarb-resource.com where you can find more about low carb eating, the glycemic index and dieting.

Visit the article archives at http://www.lowcarb-resource.com/articles3.html

Article Source: eArticlesOnline.com

2006-01-09T12:48:00.001-08:00

Weight Loss Issues-Can You Be Cellulite Free
by Marie K Gordon

One thing I really must say at the outset of this article is, that if you were to ask the majority of men to define cellulite they would most probably be completely baffled.

Then after you explained it to them in detail and told them that you suffered from it, more likely than not the reaction would be to look at you as if you were slightly mad, shrug their shoulders and say that they had actually never noticed it.

So one consolation I suppose, is that most men apparently just do not see it and do not know what all the fuss is about!

(They can be wonderful sometimes can't they!)

From a womans point of view however, cellulite is at best something which restricts what she can or cannot wear, or at worst in extreme cases something which can be downright unsightly.

If we are being brutally honest, dimples on our cheeks can be really cute, but dimples on our thighs and our buttocks most certainly are not.

It has been described as the dreaded "orange peel look" especially in relation to female thighs and buttocks.

Many women can literally spend absolute fortunes to try and find ways to eliminate it.

Having established that it is a big problem (for the majority of women at least), I find myself coming back to the question in my title - Is it possible to be totally free of cellulite!

In truth I think sadly that as things stand at themoment probably not, but there are many many steps that can be taken to minimise the unsightly look of cellulite, and my intention in this article is to outline just a few of them.

It does really help if we try and understand some of the main causes of cellulite, and what if anything we can effectively do to both reduce the unsightly appearance (in our eyes at least), and even to try and banish it completely.

We should remember that the primary cause of cellulite is weight gain, and if a woman does gain excess weight the layers of fat under the skin expand, but sadly not in a smooth uniform way.

We have the female hormone estrogen which promotes fat on the thighs and buttocks to thank for this.

When fat cells start to build up on the lower half of the female body, they are more likely to multiply and press against the skin. This process creates the bulged and dimpled look of the dreaded cellulite, and with very very few exceptions, it is completely a feminine problem.

Another important factor is that as we age our skin also tends to lose its tautness, particularly so if we do not take any forms of regular exercise.

So having now determined the main causes of cellulite,let us look in some detail at some of the choices available to us to try and minimize the effects of it.

The first choice is that you can learn to live with it!

Yes, I do actually mean that!

At the end of the day it is not going to detract from you as a woman, and there is no reason whatsoever why you cannot still be very attractive.

Do not let it become an obsession under any circumstances!

The second and for me personally, the most important choice available is to make a seriously determined and long term effort to lose those unnecessary extra pounds. I strongly recommend a low fat diet as the first and vital step to take if you are to succeed in fighting this battle.

Make it a top priority to become much more active!

Simple changes such as walking more frequently, taking up a sport that you really could enjoy(perhaps something you did in the past), or alternatively taking the time to join a few exercise classes, are just some examples.

Join those exercise classes which concentrate primarily on hips buttocks and thighs. This will greatly help in improving and toning up those areas affected by cellulite.

Your third choice is to try out some of the many creams that you can purchase. Use these with a deep massaging technique which will help improve the overall appearance of the cellulite areas.

The fourth and most drastic choice is liposuction which removes excess fat. Another such process is Endermologie, a mechanical massage that will smooth out the dimples.

These methods can be really expensive, so you will have to be prepared to dig deep for them.

Useful Quick Fix Tips To Disguise Cellulite.

Fake Tan - Apply the fake tan normally, but just before you are going to show your legs, rub a layer of hair serum (yes the stuff you use to stop frizz), along your shinbone. This makes the thinner area of your shinbone much more prominent, and will therefore help to disguise those parts which are less firm in appearance.

Wear The Right Shoes - Heels or wedges will make your legs appear much longer, but beware of ankle straps and flat shoes. They really do make your legs look considerably shorter and fatter.

Take a tip from the celebrities. They wear heels with trousers and jeans, and have them made so that the trousers end about an inch below the ankle. The effect of this is to make their legs look really long and slim.

Draw The Eyes Upwards - If you are wearing your jeans on a night out for example, by either wearing a bulky necklace, a glittery scarf, or maybe even a Wonderbra and a V Necked top (if you are feeling slightly daring), you will distract attention away from your thighs.

Wear dark colors as they make your bottom parts look much slimmer.

Try out a Fast Fix Treatment - Treat yourself by going to a beauty salon, and indulge in one of their cellulite instant fix procedures. These can be very expensive but they really do make your thighs look smoother and sleeker.

Unfortunately though, these procedures only last for a short length of time.

The majority of women would love to have thinner cellulite free thighs, but do please remember that it is your overall appearance which matters most.

If you look and feel attractive in yourself that will be the way that others will also see you.

Remember that the aim here is for improvement not perfection. Cellulite has been a femimine curse (as women see it), since the beginning of time. As yet no one has come up with either an instant or indeed permanent cure.

However until they do, and one day somebody just might, stay focussed on your overall health, take serious and meaningful steps to lose weight, and maintain a good exercise program.

That way you can at the very least keep the whole thing in perspective, and in so doing, maintain your self confidence and self esteem at a much higher level than it would otherwise have been.

Marie Gordon is Author and Publisher of "Your Fastest Way To Permanent Weight Loss" the complete solution to all your weight loss problems. You can find out more by visiting http://www.howtoloseitfast.com

Article Source: eArticlesOnline.com

2006-01-09T12:48:00.000-08:00

Aromatherapy And Weight Loss
by Lorna Findlay

All of us will like to see ourselves well groomed and fit enough to look great and flaunt those athletic physiques among friends and relatives.

Unfortunately, it is not always possible for the most obvious reasons; we simply can not maintain our body weight. For some people the dilemma of being overweight starts first in the mind: It is all psychological and once the mind is healthy, the slimmer body will automatically follow. Mentally, aromatherapy can help you to fight stress and lift your mood.

The connection between smell and emotion are thought to be extremely close. Taking a deep breath of pleasant smells triggers positive reactions in the brain, resulting in a sense of wellbeing and goodness. We are all very unique. If oil works well for one person it doesn’t necessarily mean it will work the same for the next person. The way the oils are used could also make a difference; one person might benefit more by using the oils in the bath, rather than inhalation, massage or burning the oils.

The same theory holds good in case of human weight; more you feel good and hale, the more will be the care towards your physical well being. A regular aromatherapy session may help you achieve weight loss campaign, by increasing your sense of well-being and relaxation. However, aromatherapy cannot produce desired weight loss without you creating your own calorie deficit regime, either by eating a calorie-reduced weight loss diet, or by increasing calories burned through rigorous exercise, or more ideally by a combination of diet and exercise. Aromatherapy has proven to be very useful for this weight loss. This natural way of treating has no side effect at all as compared to other treatments.

Certain essential oils are very useful in weight loss trial, like Birch, Grapefruit, Juniper, Lemon, Orange, Tangerine, and Fennel. Massage is probably the best method and oils must be used with base oils like sweet almond, which makes oil less strong and easy to use. Applying oil to those places were fatty tissues are more, will really help to reduce the fat level and make your physique well shaped.

Essential oils used here are not only sweet smelling but have also the capacity to make your digestive system good, that in turn also helps in weight reduction. How ever, one must see that the oils used should be in moderate amount and mixed with carrier oil before using.

A calculated dosage, rigorous exercise-workout and a strict diet will go a long way in achieving a significant weight loss.

Find more great aromatherapy information at http://www.essentialaromatherapy.co.uk

Article Source: eArticlesOnline.com

2006-01-09T12:46:00.000-08:00

Chew Your Way To Diet Success This Holiday Season
by Joey Dweck

If you’re looking for a new and innovative way to stay away from all the holiday goodies this year, you might not need to look for anything other than a pack of sugarless gum. A survey conducted by the Mayo Clinic revealed that chewing gum can actually raise your metabolic rate by as much as 20%. The study suggested that chewing gum may also make it possible to lose as much as an additional 11 pounds per year. Above and beyond the benefits of increasing your metabolism and burning calories; chewing gum may also have significant advantages when it comes to staving off the temptation to indulge in holiday foods.

A recent study conducted by Wrigley confirm that an astounding 70% of Americans eat more at holiday parties than they normally would any other time of the year while 72% find it difficult to maintain their diet during this time of year. Chewing gum; however, may make it possible to not only avoid eating more but to stick to your diet as well. Here are some tips on ways that you can incorporate gum into your diet plans this holiday season:

Instead of giving into temptation, keep a steady supply of gum available at your desk at work as well as in your purse or pocket when you’re out and about this holiday season. That way you’ll be able to pop in a stick of gum whenever you feel tempted to cheat on your diet. You may very well find that if you chew a piece of gum for a few minutes and engage in another activity, such as shopping, wrapping gifts or visiting with friends and family; the temptation to snack will have completely subsided.

If you plan to bake holiday treats for others this year, chewing gum while you’re doing it can keep you from snacking while the goodies are baking. While it might not seem like much at the time, all those little taste tests can really add up. Keep a stick of gum in your mouth and you won’t be nearly as likely to sample.

If you’re concerned that the calories associated with the gum will backfire on your diet plans, there’s good reason to believe that you can lay those fears aside. According to a registered dietician at Baylor College of Medicine, the average stick of sugarless gum contains just five to ten calories. If you opt for low calorie gum and not one loaded with sugar, you can be sure you’re not replacing one problem with another. Most gums containing sugar can have 25 calories per piece and while that might not seem like a lot, if you chew several pieces per day it can start to add up. Instead, be sure to choose a sugarless brand with whatever sweetner you prefer.

This type of gum usually has less than 10 calories per piece; which is really quite insignificant when compared to what you might be consuming instead. If you’re substituting it for a high-calorie dessert or snack as well as participating in an active and healthy lifestyle; you can actually reduce your overall calorie intake.

Joey Dweck is the Founder & CEO of http://WeightLossBuddy.com a website committed to 24/7 support, expert advice, and helping people find a buddy(s) who will support their effort to lose weight, and live a healthier lifestyle. And it's all Free. Sign up for the Free 4-Part E-Course “Losing For Good” http://www.weightlossbuddy.com

Article Source: eArticlesOnline.com

2006-01-09T12:45:00.000-08:00

How To Get Leaner, Faster
by Shawn LeBrun

Although I feel the best approach to losing fat is a long term one, there are some simple things you can do to drop fat quickly.

You primarily do it by increasing the amount, duration, and/or intensity of your cardio sessions while slowly decreasing your calorie intake.

If you try and shed fat too fast, whatever you did to lose it will not be permanent and you'll more than likely end up gaining the weight back.

The best way to lose any amount of fat quickly is to focus on creating more of a calorie deficit in which your body is forced to burn more fat for energy.

This is primarily achieved by slowly cutting your calorie intake and slowly increasing your cardio input. Notice how I put "slowly" in front of both.

If you start reducing calories too quick, you'll force your body into "starvation mode" in which it starts holding

onto stored body fat instead of burning it for energy. And if you start doing too much cardio too soon, you'll run the risk of overtraining or getting injured.

What about weight training? The weight training remains a constant in this equation. It has little to do with losing fat fast.

In fact, you may want to lessen the weight training the next few weeks and instead focus more on the cardio, which will have more of an impact on the fat burning.

Bottom line, to lose any amount of fat fast, you have to burn more calories than you consume.

The best way to do this is by dropping your daily calorie intake while increasing your daily cardio output.

The first week, start getting rid of extras that you may eat, like dressings, oils, butter, sugars, syrups, and desserts.

Then the next week, reduce your calories again by 150-200 calories. This slow, methodical drop in calories will not trigger "starvation mode" in which your body will start holding onto fat.

Also, you'll want to start upping the amount and/or intensity of your cardio. If you're doing 2 or 3 sessions of cardio a week, add another session. If you're already doing 4 or 5, then increase your intensity more so than your time.

The combo of slowly dropping your daily calories while also increasing the intensity and amount of your cardio will get you in a fat-burning stage.

Then, continue on with this approach and soon you'll be staring in the mirror at a leaner, more muscular you.

For a step-by-step plan for losing fat and gaining muscle, check out fitness trainer Shawn Lebrun's newest program "30 Days To More Muscle and Less Fat" It's his most-detailed, easiest to follow program yet!

http://www.shawnlebrunfitness.com/30-days.html

Article Source: eArticlesOnline.com

2006-01-09T12:44:00.000-08:00

It's Ok For Weight-Watchers To Eat More At Christmas.
by David McCarthy

It’s OK for Weight-Watchers to Over-eat at Christmas

The upcoming festive season can be a major headache to weight-watchers due to the temptation that started confronting them the moment the stores went into holiday mode. Dieters should never forget that they are human first and weight-watchers second, and that humans do submit to temptation; it’s a natural phenomena and nothing to feel guilty about.

The secret to not being left out at Christmas starts around now with a few simple rules.

Rule 1. For every 3,500 extra calories that you consume you will gain one pound (450 grams)

Rule 2. Set a maximum limit that you are prepared to gain during the holiday. Not forgetting that what you gain you must also lose after the holiday.

Rule 3. Start now to identify foods that you love and check the calorific value per serving. Also check the serving quantity. This is where most weight-watchers hit trouble; they set the serving quantity themselves rather than accepting what the experts say.

Rule 4. When you have identified the special foods that you like calculate how many calories, in total, that you will consume (above your normal calorie intake) and plan to eat that amount and only that amount extra.

Rule 5. Over the holiday move your exercise pattern up to the next level. - If you walk for 30 minutes each day normally, increase it to 45 minutes during the holiday period. You can make this three 15-minute walks if this suits your schedule better. Naturally if you can make it one-hour exercise that is even better but do not over-extend yourself, particularly if you have a medical condition.

Rule 6. Now set the program that will make this extra weight go-away after the festive season. For each pound you wish to lose each week you need to burn off 200 calories each day by exercise and eat 300 calories less each day. 500 calories each day is easy.

Visit this link to determine how many calories you burn on various exercises:

http://www.recipesmania.com/calorieexerciserate.html

In the developed world the average daily calorie intake is 3,500. The average adult needs 2,000 calories each day to remain healthy so you must never drop below this intake.

The great thing about calories is that although there is only one way to receive them – FOOD. There are two ways we can lose them – LESS FOOD and MORE EXERCISE. When you understand that simple equation you will take back control of your weight.

Note: Never try to lose weight at a rate greater than one-pound (450 g) each week. More than this and you will put it all back on again within a few months.

This article is © copyright David McCarthy 2005. You may reproduce this article on your website or ezine in its entirety only with no additions.

David McCarthy is webmaster of http://www.recipesmania.com a website dedicated to freely sharing knowledge of food and health related issues. It also has recipes for every occasion from entertaining to snacks.

Article Source: eArticlesOnline.com

2006-01-09T12:43:00.000-08:00

Medicare Is Missing The Obesity Target
by Tracie Johanson

On July 16, 2004 the headline posted all over America was "WASHINGTON (AP) -- Medicare now recognizes obesity as an illness, a change in policy that may allow millions of overweight Americans to make medical claims for treatments such as stomach surgery and diet programs." (cnn.com)

It was almost impossible to miss this story, since it was plastered on virtually every front page in the nation and received heavy rotation on all the major news networks.

The government representative in front of the cameras said all the right things about the dangers of excess body fat: Health and Human Services Secretary Tommy Thompson said, "Obesity is a critical public health problem in our country that causes millions of Americans to suffer unnecessary health problems and to die prematurely."

Treating obesity-related illnesses results in billions of dollars in health care costs, Thompson said.

"With this new policy, Medicare will be able to review scientific evidence in order to determine which interventions improve health outcomes for seniors and disabled Americans who are obese," Thompson told a Senate panel on Thursday. (end quote from cnn.com)

That is all 100% true and accurate; obesity DOES cause a multitude of health problems in the United States and around the world. Fitness professionals around the nation have joined together in congratulating the Department of Health & Human Services in finally taking a much more pro-active role in obesity prevention.

However, we must take issue with what appears to be the main focus of this new initiative: fat loss results through surgery. On July 21, 2004 the Idaho Press Tribune (idahopress.com) ran a much more in-depth story on this issue (written by Mark Sherman of The Associated Press). In part, this story stated that "Now willing to pay for a treatment that works, Medicare is shunning fad diets to focus on one of the more radical solutions, stomach bypass surgery. Despite the claims of various diets and surgical procedures, most researchers agree that no approach to weight reduction has been proven to be effective over the long haul.....officials said they would consider paying for something, but only something that can be shown to work."

We are shocked and dismayed that anyone at the Department of Health & Human Services would not automatically endorse and promote exercise as the number one proven remedy for obesity!

Please understand that we are not discounting the effectiveness of stomach bypass surgery. On the contrary, it is perhaps the best solution for some people. However, for the vast majority of Americans, regular cardiovascular and resistance exercise is will provide much better and long-lasting results.

Further along in the article from The Associated Press we find this quote: "Some health plans subsidize gym memberships, but it is unlikely that Medicare would, despite the undeniable benefits of exercise." The folks at Medicare just don't seem to get it. They're missing the obvious solution to obesity.

The plain and simple fact of the matter is that liposuction, stomach bypass surgery, and other surgical forms of obesity control do not convey the same benefits as exercise. That is an undisputed fact. Yes, fat-loss surgical procedures work for some people and have even saved lives. If you think you may be a candidate, then by all means please talk it over with your physician. Odds are good that your doctor will discuss it with you and then recommend (prescribe?) a healthier diet and regular exercise.

There are two basic reasons why exercise is superior to fat-loss surgery. First, the simple act of removing fat from your body does not make your heart healther (as exercise does). Surgically taking fat off your body (via liposuction) will also not prevent diabetes or hypertension (as exercise does). In short, although surgical procedures will make you healther they will not convey the same benefits as regular exercise.

The second reason that exercise is superior to surgical solutions is that we must change our behavior if we are to make life-long changes in our body composition. Think about it. What if we could magically take 20 lbs. of fat off our body today? Poof! It's gone. Now doesn't that feel (and look) good? What will happen if we don't change our diet or activity level....will that 20 lbs. come back? Of course! Similar to the yo-yo diets many of us have experienced, without permanent changes to our lifestyle and/or dietary habits, permanent change is next to impossible.

So, while we applaud the folks at Medicare for their added emphasis on obesity, we are alarmed that exercise will not (for the time being, at least) play a role in their new initiative. In the meantime, let's continue to work out regularly and try to keep our diets 'clean'. Let's talk to our doctors about our goals.....the odds are good that they'll continue to recommend regular exercise and a healthy diet.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:42:00.000-08:00

Fitness Expert Reveals How You Can Actually Lose Weight During The Holidays
by Shawn LeBrun

Well, it's that time of year that most of us either love or hate (or a little of both).

The holiday season is upon us and although you may be likely to pack on some pounds during this time of bountiful food, with a little planning, that doesn't have to be the case.

Below you'll find some simple tips from personal trainer and fitness expert Shawn Lebrun that will help you stay thin through the holiday season.

1. Nibble on food throughout the day.

If you graze and snack on a little here and there all day, you will not build up that chance to be extremely hungry.

Instead of eating one large meal, which ends with an unbuttoning of the pants to let your extended stomach go free, try having 2 or 3 smaller meals throughout the day.

Not to mention, eating smaller snacks throughout the day keeps your metabolism burning faster.

Two or three hours before the "sit-down dinner, snack on some fruit, some carrot and celery sticks, or any other lower calorie foods. Then, when it's dinner time, you won't be as hungry.

2. Skip the gravy, dressings, and high-calorie condiments.

If you're cautious about calories but still want to enjoy the main Thanksgiving feast, skip the gravy and fatty dressings.

If the turkey is too dry without some type of sauce, use ketchup or a low-fat gravy. Many times, the dressings and condiments are worse culprits than the foods you put them on.

3. Eat more vegetables with your meal.

Instead of loading up the potatoes and stuffing, choose to have more vegetables with your turkey.

On a calorie basis, you're better off eating a larger serving of veggies than you are carbs like potatoes, rice, stuffing, or bread.

4. Drink a lot of water throughout the day.

This will help with hunger throughout the day. Water is a great appetite suppressant and if you're constantly sipping all day, you will not find yourself starving.

5. Go outside and be active

Sitting around the house all day watching T.V., smelling the food cooking will keep you salivating and your stomach growling.

Take a pre-dinner walk with the family or the dog. Go to the park, watch the kids play ball. If you're really motivated, go for a jog/run before dinner or later in the evening.

Being active will not only help burn off more calories than sitting in front of the tube, it will also keep you from being in "eating mode" from the kitchen aromas.

7. Have a smaller dessert

Don't skip dessert, just moderate it. Have a small sliver of pie with a larger serving of Fat-Free Cool Whip or other non-dairy topping.

Again, my feeling is to enjoy yourself and eat a little of anything you want. The holidays are not a time to feel deprived. They are meant to be happy, spending time with friends and family.

If you're dedicated to being in shape, one day will not ruin your results.

Shawn Lebrun is an online fitness trainer and natural bodybuilder. Learn how he can help you build muscle, lose fat, and help you get your best body ever in 2006:

http://www.shawnlebrunfitness.com

Article Source: eArticlesOnline.com

2006-01-09T12:41:00.001-08:00

5 Steps To Avoid Holiday Weight Gain
by Shawn LeBrun

With the holiday season fast approaching, it's easy to worry about packing on the pounds. But that doesn't have to happen this year.

You can enjoy the holidays without having to worry about gaining too much weight.

Here are 5 simple tips to help you avoid putting on weight during the holiday season.

1. Eat more of the healthier foods

Foods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff.

Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight.

2. Keep portions smaller

No doubt, everything at the table looks good, and it's all you can do to keep from filling your plate 2-3 times so that you can sample everything.

An easy way to combat this urge is to simply take a smaller portion than you normally would of those dishes you're most interested in, especially belt-bursting desserts.

Split a piece of pie or cake with your spouse, child, or another family member who may be watching his or her waistline.

3. Drink water throughout the day

Drink a fair amount of water or other unsweetened beverage before each meal, as well as during and between them.

The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.

4. Stay away from the food table

If you take a seat within an arm's reach of the snack table, you're going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day.

By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks.

5. Take a break

If the weather permits it, go out and take a quick walk around the house or block.

If your celebration is taking place in a colder climate, you'll be more inspired to quicken your pace and burn a few extra calories in the process. If the weather is bad, do 10-20 squats, stretches, or other brief exercise each time you go to the restroom.

You only want to do just enough to elevate your heart rate, but not break out into a sweat. Chances are, no one will know what you're doing, and you won't have to feel self-conscious about trying to maintain your figure.

Finally, if you still manage to put on a few pounds, don't worry about it. If you've been following a sensible diet and exercise plan, chances are that any weight you do gain is going to come off shortly once the holidays are over.

The holidays are not a time to feel deprived. They are meant to be happy times, spending time with friends and family.

If you're dedicated to being in shape, one day will not ruin your results.

Make 2006 your best year ever. Fitness trainer Shawn Lebrun will help you build muscle, lose fat, and help you get the body you've always wanted. Visit his site to learn how: http://www.shawnlebrunfitness.com

Article Source: eArticlesOnline.com

2006-01-09T12:41:00.000-08:00

Lose Weight And Save Money
by Tracie Johanson

Many of us have the same reasons for wanting to exercise and lose weight.....look better, feel better, lower blood pressure, lower cholesterol, decreased risk of some cancers, lower risk of heart disease, etc.

But did you know that making your waistline thinner will also make your wallet fatter?

It's true! Losing weight will help you earn and save more money. "Studies have consistently shown that obese employees are paid less than normal-weight employees doing similar jobs" (Source: HealthNewsDigest.com - Palo Alto, CA)

A comprehensive study of wages in 1998 found that obese workers earn significantly less than than non-obese employees. How much less? About $3.41 per hour. This discrepancy was found only in those workers who had employer-sponsored health insurance, perhaps suggesting that the higher costs of insuring obese individuals was being passed on to the employees themselves. (Source: Bundorf and co-author Jay Bhattacharya, MD, PhD, assistant professor of medicine at the Center for Health Policy/Center for Primary Care and Outcomes Research).

So it's possible that losing weight could eventually add substantially to your paycheck. But did you know that losing weight may also lower the amount of money you personally pay out in medical costs?

According to a study recently published in Health Affairs, obese Americans pay $732 more for health care each year than do normal-weight adults. So what would you do with an extra $732? Considering that $732 is more than double the annual cost of most gym memberships, it seems that joining a health club pays for itself.

We all have great reasons for wanting to lose that excess weight, and how we have two more: potentially higher wages and lower out-of-pocket medical expenses.

However, we do need to issue one word of warning.....when losing weight you may find that you need to spend some of that 'saved money' on a new wardrobe. After all, you will have to buy some new 'skinny' clothes!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:40:00.000-08:00

All Access To Their Dieting Secrets!
by James Monahan

What would you do if you had access to everything there is to know about celebrity diets, or that latest Hollywood couple, or just about anything that's controversial? There's a show on VH1 that gives its viewers access to the whole Hollywood thing.

VH1's series of original specials offer an insider's look into the world of rock & roll. It sheds light from money to fashion to feuds and more. 'All Access' is a magazine and lifestyle show that embraces celebrity and current pop culture.

Getting "access" to these kinds of information has been for the most part shocking. Viewers find out the kind of lifestyle there Hollywood hunks have been living and for a split second- gets a taste of what it really is like to be famous.

One of the most watched All Access episode deals with celebrity diets. Read on to find out about our favorite Hollywood stars' eating plans. All Access did not disappoint when it gave out the secret food lifestyle of your movie stars and pop icons.

All Access cited carbs as the culprits. It's not how much they eat that makes them fat, it's what they eat.

The Zone, Atkins, Sugar Busters and The South Beach Diet are just a few of the many low-carb eating plans that have helped stars like Jennifer Aniston, Brad Pitt, Sarah Jessica Parker, Cindy Crawford and Bill Clinton to shed pounds and keep them off.

Model Carol Alt sings the praises of eating only raw food. Madonna and Gwyneth Paltrow credit their yoga prowess to their macrobiotic diets.

Animal activists Pam Anderson and Alicia Silverstone have foregone their Ugs to embrace a vegan lifestyle. All Access mentioned that getting healthy and losing weight means finding inner peace and joining PETA.

Another amazing piece of information is how actors have to gain weight drastically. Actors take their art very seriously, and if an Oscar worthy role comes along, gaining (or losing) 30 pounds to snag the part is just a drop in the KFC bucket.

Robert DeNiro, Renee Zelwegger for Bridget Jones, Tom Hanks, Matt Damon and Charlize Theron for Monster have all either gained or lost substantial weight to portray their characters convincingly.

Krispy Kreme doughnuts is on the limelight for making these stars gain 25 pounds before a shoot begins, and how many salads it takes to lose them once the production wraps.

The show also game its viewers access to the weird and sometimes unreal endorsements these stars have. Got a little blue blood in your veins? Weight Watchers might be the diet for you, just as Fergie.

Want to take a funnier approach to weight loss? Then maybe Whoopi Goldberg can make you smile about Slimfast. Are you the eccentric type? Anna Nicole Smith may be your TrimSpa ticket.

Let's face it, dieting isn't easy. But it's almost impossible if you are predisposed to obesity.

Al Roker, Carnie Wilson, Randy Jackson and Sharon Osbourne all resorted to having gastrointestinal surgery when their weight problems became life threatening. All access gave the insider's look to losing weight without shedding sweating a bit.

The cutest bit in this show was having to Find out how stars like Sarah Jessica Parker, Kate Hudson, Elizabeth Hurley and Cindy Crawford took off their baby weight.

James Monahan is the owner and Senior Editor of http://www.TopAccessSites.com and writes expert articles about access.

Article Source: eArticlesOnline.com

2006-01-09T12:37:00.000-08:00

Nutritious food and weight loss
by Rob Albert

A well-planned diet comprising of nutritious food is a viable and logical option for weight loss. A proper diet usually contains all the essential nutrients - proteins, fats, carbohydrates, vitamins and minerals. A well balanced diet should contain all these in correct proportions and adequate amounts for providing maximum benefits as our body requires all of them for proper growth and maintenance.

As most of us are aware of the fact that proteins, fats and carbohydrates provide the energy required for various daily activities and vitamins and minerals on the other hand plays an important role in the regulation of several essential metabolic processes in the body. The requirements of essential nutrients vary with age, sex, level of physical activity and the height & weight of the individual. Even a sparse diet can be nutritious if consumed properly. So, following a proper diet can help you during the process of weight loss.

Protein intake is very essential for maintaining our body as it provides the essential Amino acids and the amount of Protein in the diet is an important measure of the adequacy and quality of the diet. Proteins energize our body and keep us active throughout the day so it’s essential to make it a part of our daily diet.

Calcium is of high importance for an average person. As people become older, the bones become demineralised. This ailment is also known as Osteoporosis. Foods enriched in calcium are Ragi, Green leafy vegetables, milk, fenugreek leaves, drumstick leaves and sea food. A proper intake of calcium can keep our bones stronger throughout out life.

As most of us are aware of the fact that Anemia occurs due to Iron deficiency. So our diet should contain sufficient amount of iron. Elders should try to include some variety of greens in their diet everyday. Other iron rich foods are wheat flour, Jaggery, Dates and Liver.

Vitamins are a must for all of us as they’re involved in the utilization of major nutrients like protein, carbohydrate and fat in the body. The important fact about minerals is that they cannot be made in adequate quantities by the human body. So, they have to be present in the food that we eat. They important vitamins are: Vitamin A, D, E, K, C, Vit B Complex and a host of others.

Fiber consumption is an important way of avoiding constipation. The tender fiber of vegetables, fruits and whole-grain cereal encourage normal bowel movements. The elderly tend to use harmful laxatives and mineral oils. This should be substituted by a fiber-rich diet and adequate fluid intake. Other source of dietary fiber are : Wheat, Italian Millet, Horse gram, Green leafy Vegetables, Plantain Stem, Drumstick, Bitter gourd, fruits like Dates, Figs, Guava, Wood Apple and Sweet Lime.

So, try to include these nutritious elements to make your diet a complete one. It will help you to keep healthy even during the process of weight loss. A nutritious diet is always preferred to keep us fit and away from the clutches of obesity.

Get more information on Phentermine Diet Pills. Slimtour provides information on free weight loss tips, weight loss programs and prescription diet pills for weight loss.

Article Source: eArticlesOnline.com

2006-01-09T12:22:00.000-08:00

Want To Get In Shape? Well, Here's What I Think Of You
by Shawn LeBrun

I've been a personal trainer for about 4 years now, so I've talked to a lot of people looking to improve their health and/or physiques.

And after speaking with them, I realize that we're all so much alike. I'm willing to bet you're just like us, whether you want to admit it or not.

So, I want to take a minute to tell you, honestly, what I think of you, me, and everyone else I've had the opportunity to speak with, either in person or online.

What you're capable of achieving is absolutely amazing. But what you're willing to settle for is so much less.

You have more vast potential in you than you'll ever know, but for some reason, it goes unrealized.

I can speak from experience that anything you can THINK of achieving can be done.

Just a few short years ago, when I was 240 pounds and VERY overweight, competing in a bodybuilding show was the furthest thing from my mind.

But when it entered my mind, the wheels began turning, an image formed, and less than 3 months later, I was onstage wearing nothing but a small piece of fabric ;-)

But losing 50 pounds of fat all began with a thought.

Believe me, success in reaching your fitness goals is mental, not physical.

Once you form an idea of the body you want, you then have to create enough desire to go after it. Combine that with a proper plan and there's absolutely NO WAY you can fail.

Like I mentioned earlier, I've trained a lot of people, people who are like you and I. Some succeeded incredibly, while others did not. What made all the difference?

2 things:

1. Those that succeeded in their fitness goals KNEW just a little bit more than those that didn't.

2. Those that succeeded in their goals also DID a little bit more than those that didn't.

So, as you can see, knowledge is only power if it's put to use. And every single person I've talked with has within themselves their own power to change.

Do YOU have it in you?

A person can or cannot achieve something based solely on the measure of their thinking.

So take thinking time. Take planning time. Decide what it is you want to achieve with your fitness goals. Then just go after it. After all, it's a personal decision to do so. It just takes action, consistent action.

So, whether you feel you're ready or not to get the body you want, begin today. Begin right now. Use what you have, the knowledge you possess, to get moving.

Then, you can always add to that knowledge as you go.

But start doing. Then you can start having.

Again, what you're capable of achieving is nothing short of amazing. But what you're willing to settle for is usually mediocre.

You have more potential than you know what to do with.

Start realizing it.

And that, dear reader, is what I think of you.

Want to know if you're training and eating right in order to build muscle and lose fat? Have fitness trainer Shawn Lebrun go over your workout and nutrition program with you:

http://www.shawnlebrunfitness.com/workout-review.html

Article Source: eArticlesOnline.com

2006-01-09T12:20:00.000-08:00

Daily Checklist For Building Muscle And Losing Fat
by Shawn LeBrun

If building muscle and losing fat are goals you have, follow the steps in this article to achieve both in less time.

1. Set a goal for yourself and get real about achieving it.

Until you set a goal of how much body fat you want to lose and muscle you want to gain, you're just dreaming. I

It needs to be specific and written down. If building muscle and losing fat is what you want to do, you must be willing to achieve it at all costs. If you do not want to, you'll continue to give yourself reasons not to workout.

Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one. If you are not real and serious about building muscle and losing fat, all of the steps in the world will not help you. YOU MUST SET A GOAL FOR YOURSELF.

You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through. So, step 1, and the most important one at that, is to stop dreaming and start doing.

Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go after it!

2. Drink your life away! (well, not really)

If you have ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water.

It is used in EVERY single physiological process your body undergoes. Its importance cannot be stated enough, especially when it comes to building muscle and losing fat. Shoot for at least a gallon a day, preferably more.

The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive. Keep a bottle wherever you spend most of your day, at your desk at work, in your car, heck, wear a water bottle around your neck, but just get enough water.

3. Eat 5-6 small meals a day consisting of high protein, moderate carbs, and low-fat.

This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.

Not only that, it ensures your body has enough protein needed for building muscle. Protein is the nutrient responsible for muscle growth.

Eating 2-3 larger meals will actually cause your body to store fat as a defense mechanism. Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine.

Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection).

Make sure that every single time you consume something (besides water), it contains some protein and carbs, TOGETHER. So a slice of wheat bread w/ peanut butter is an example of protein w/ carbs. But remember to eat a protein/carb snack or meal every 3-4 hours to keep that metabolism running smooth.

4. Do INTENSE cardiovascular workouts 3-4 times a week.

This is where the majority of the fat-burning takes place. Nutrition is the other key. Treat your cardio days like you do your workouts. That means, put all of your energy and intensity into your cardio.

Do 30 minutes of cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes.

By intense I mean going at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (everythings normal and in balance). Doing cardio for the sakes of doing it will not burn fat.

Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat. Hey, its only 30 minutes. Bust your butt for this time and the return on your investment will be great.

Choose cardio machines that get more of your body moving. The more you move, the more you burn. Stairmaster and running on the Treadmill are good examples. The stationary bike is o.k., but only your lower body is moving. The more your whole body moves, the more energy you expend.

5. Do INTENSE Weight training 3-4 times a week.

Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. It's more for building muscle.

What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.

So when you're at rest, even sleeping, the more lean muscle mass you have, the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.

6. Figure out your daily energy expenditure and reduce it.

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.

7. Instead of a 30 minute cardio session, do 2, 15 minute sessions.

This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening.

Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.

Warm-up for 2-3 minutes and then go all out for 13-15 minutes, then cool down for 2-3 minutes. Once again, if you can fit 2 15 minute cardio sessions into your day (never on weight-training days), you will burn twice the amount of calories than doing a 30 minutes session.

8. Continue to up your weight (overload) when doing resistance training.

Remember that building muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest. In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them bursts of exercise! Work no more than 2 muscle groups a workout, 3 workouts a week. Keep reps between 4-6.

This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2 heavy sets per exercise and keep workouts no longer than 45 minutes. Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE OR AFTER WEIGHT TRAINING!

It's hard to focus intensely on both weight training and cardio in the same session! Do not rob one to pay the other.

There you have my 8 proven steps for building muscle and losing fat in less time.

Start building muscle and losing fat in less time with this powerful program from personal trainer Shawn Lebrun.

It's a step-by-step workout and nutrition plan. For more info: http://www.shawnlebrunfitness.com/getshredded.html

Article Source: eArticlesOnline.com

2006-01-09T12:11:00.000-08:00

Tips to Healthy Eating and Dieting
by Mike Herman

The entire country seems to be fighting the ever present “battle of the bulge.”

With an ever expanding population that is beginning to suffer from a variety of diseases and conditions directly related to obesity, consider adopting an alternative lifestyle that includes healthy eating and dieting.

Instead of trying to lose weight with potentially harmful pills or medications, consider changing your way of thinking about food.

Also, avoid popular fad diets that may take the weight off initially, but usually allow you to regain all the weight (and maybe even more) as soon as the diet ends.

Instead, look for measures of healthy eating and dieting that will work as a lifestyle change by allowing you to lose the weight and keep it off, in addition to gaining a better sense of your overall health.

Instead of looking to diets that require you to purchase budget breaking foods that are packed with preservatives, added colors, and chemicals, change your way of thinking about losing weight and gaining health!

This tip is the key to healthy eating and dieting. Look for fresh fruits, vegetables, and meats for your diet and avoid anything boxed, canned, or frozen—with the exception of frozen vegetables.

These processed foods, in addition to prepared foods, include a phenomenal amount of preservatives and are often high in sugars and fats, while being low in anything of nutritional value.

Also, check the dietary information on any items you purchase so that you can be sure the food is a good choice for your new, healthy lifestyle.

Also, look to the Food and Drug Administration for their dietary requirements for individuals of all different ages and health.

This guideline will allow you to choose the foods that are most beneficial for consumption.

Usually, these guidelines encourage you to avoid sugars and fats, usually the main causes of poor health and weight gain.

Also, the FDA will be able to provide you with nutritional information on a variety of items, including fresh fruits and vegetables, whose information may be a bit difficult to find.

Using this information, begin to plan you weekly meals.

How Can Nutrients and Good, Healthy Foods and Supplements Improve Your Life and the Way Your Take Part in Life? Get More Informative Tips and Advice from www.how-is-your-nutrition.com

Article Source: eArticlesOnline.com

2006-01-09T12:10:00.000-08:00

Painless Tips for Reducing Cellulite
by Charles Kassotis

When you look into the mirror after a shower, do you find any wrinkled or puckered skin? This is what many people call cellulite, and it often tends to appear on the buttocks or thighs, although it can show up almost anywhere. Cellulite is basically evidence of extra fat stores under the skin’s surface. Although it doesn’t differ markedly from other types of fat, some people believe it is stubborn and harder to get rid of.

There is no magical formula to whittle away cellulite from your body. Actually, you can make it disappear in the same way as you get rid of other areas of fat, like on the upper arms or the face. Although you can find special products sold on the Internet or in health food stores that claim to target cellulite, there is no solid evidence that they work. Nor can you rub it away, as some brush or loofah-type products purport. Instead, you will have to go about losing it the same way as you would extra pounds on other parts of your body. Here are some common and healthy ways to start reducing your cellulite.

1. Cut back on eating fatty foods. Tasty dishes like deep-fried items, butter-rich desserts or side dishes, greasy red meat, and other fat-laden entrees or snacks can rapidly pile on the pounds and dimple your skin. Eat spare portions of these things. If you’re not sure which foods have high fat content, check packages or calorie counters to find out.

2. Eat more fruits and vegetables. Fresh veggies, especially, are tasty and good for you. They are full of water, which helps to flush out your system and get rid of fatty deposits that may be bunching under your skin. Snack on a variety of colors in your plant foods, from green celery to purple plums and orange peaches. You’ll stock your system with healthy nutrients, displacing the urge to snack on fatty food items.

3. Drink plenty of water. Most people should try to have eight glasses (eight ounces each) daily, or even one or two glasses more while exercising or in hot weather. This helps to keep your body hydrated, flushes toxins, and may even make you feel fuller so you’ll have fewer food cravings. Water is a natural cleanser that can remove harmful substances and nourish each cell.

4. Exercise regularly. Check with your doctor about the plan that is right for you, and then get started. Depending on your health and overall condition, you can probably choose from several types of exercise, including walking, hiking, swimming, biking, tennis, or jogging. Aim for 30 minutes a day to start, unless your doctor says otherwise. Gradually increase the frequency and intensity of your workout, and you will see quicker results.

Making a few basic lifestyle changes will help you get rid of cellulite for good. Ask your doctor to approve changes like these, and then watch that cellulite disappear!

For more information on painless tips for reducing cellulite, Visit The Cellulite Directory at http://www.cellulitedir.com

Article Source: eArticlesOnline.com

2006-01-09T12:09:00.000-08:00

How To Burn Body Fat And Lose Weight 24 Hrs A Day – Lose Fat Even When Sleeping
by Chris Chew

To burn fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.

So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.

•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.

•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.

Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.

•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.

The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.

•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.

So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.

Chris Chew is a personal trainer who count fashion models, international pageant winners, actors and other celebrities as his clients.

He authored "Burn Fat Build Muscles Fast!" ebooks at http://www.sgfitness.com and runs a health and fitness outfit in Singapore http://www.sgfitnessonline.com

Article Source: eArticlesOnline.com

2006-01-09T12:08:00.000-08:00

3 Steps To An Incredible Body In 2006
by Shawn LeBrun

Will this be the year you achieve all of your fitness goals? Do you want to develop a lean, toned physique that makes you feel better about yourself?

Well, if getting a "new and improved" body is one of those goals, I want to help.

I think one of the main reasons people don't achieve their

fitness goals is because they're confused about what they really need to do.

So I've found that it helps to take a step back and look at each part of fitness as "pieces to a puzzle". What I mean is, instead of becoming overwhelmed and confused about all you have to do, break it down into bite-sized chunks.

And there are 3 main "chunks" to look at. So you want to separate, the best you can, your approach to these 3 key areas.

If I had to give just 3 areas to focus on in 2006 that will help you achieve more results in less time, here they are:

1. Your nutrition

It's first because it's most important. We gain and lose weight based upon what we eat, so it needs to be the first thing you consider.

Basically, you want to be eating a small, well-balanced meal every 3 to 4 hours. That comes out to around 6 small meals a day you want to be consuming. Breaking meals down like this is one of the most important things you can do to increase your metabolism.

Try and make each meal contain a lean protein source, (chicken, fish, lean red meat) a starchy complex carb (whole grains, brown rice) and a vegetable.

If you can't find the time to make all these meals from regular food, meal replacements can be a valuable option. These shakes have come a long, long way.

Most now taste good and have a great nutritional profile. They're pretty cost-effective as well. I usually use a couple of them a day, in between my whole food meals that I eat. Meal replacements can be a very useful tool if used correctly.

So, as you can see, nothing extravagant here. In order to see results, start eating better.

2. Your weight training

This is one area that I see so many people doing wrong. They head into the gym without a plan of attack. Failing to plan, planning to fail.

Either that or they're armed with the wrong information that they grabbed from the pages of a muscle and fitness mag. Train like the pros and you'll be killing your results.

In all simplicity, building muscle comes from lifting heavy weight. It's that simple. It doesn't come from variety, body positioning, or doing a ton of reps with light weight.

To grow muscle, you must force it to grow. And you do this by lifting more weight over time. So if you're using a lot of reps, sets, and exercises thinking that more is better, you're missing the boat.

3. Your cardio

Like a lot of things in life, "short and sweet" fits the bill here. You don't need to run for hours or walk for days to lose fat. All it takes is conditioning your metabolism to burn at a faster rate.

And intense cardio raises your metabolic rate so that it becomes more efficient. You start burning more calories at rest. You burn very few calories during the time of performing cardio.

The benefits of cardio come long after you're done your session.

So, to eliminate fat, you want to raise your resting heart rate and metabolism so that its working for you around the clock. Even while you're sleeping.

Keep your cardio sessions brief yet intense. 15 to 20 minutes tops. This "quality over quantity" approach will yield a lot more results.

In closing, it's important that you separate each of the phases of fitness. When you're trying to lose fat, focus just on doing that. Do cardio to the best of your ability.

When you're attempting to build muscle, work on that the best you can. Try and become stronger and more intense in your weight training routine.

Separating all phases of your "attack" will help you focus on each one more and help to clarify exactly what needs to be done with each.

This way, you don't become so overwhelmed with everything you need to do. Instead, you can just concentrate on one area at a time.

There you have 3 simple but powerful things you can do this year to make it your most productive year in the gym.

If changing your body is one of your main goals this year, I want you to take action to go get it.

Build muscle, shed fat, and get the body you've always wanted this year. Fitness trainer and bodybuilder shows you some simple steps you can take to get more results in less time from your workouts and nutrition this year.

http://www.shawnlebrunfitness.com

Article Source: eArticlesOnline.com

2006-01-09T12:07:00.000-08:00

Losing Weight Is Easy, But How Do You Keep It Off?
by Lee Dobbins

What? Did I say losing weight is easy? Yes, I did. It IS easy at first, it’s keeping up with it that’s the problem.

We all love the novelty and intrigue of trying something different and starting the next new “fad” diet plan is no exception. But unfortunately, the outcome for most of these plans is unsatisfactory. Once the novelty and excitement wear off we’re usually right back to where we started.

Whether you like to eat low carb, low fat, or low calorie, no diet plan will help you keep off those pounds unless you change your eating habits for life. In fact, researchers say that most diet programs don’t help when it comes to keeping off the weight. In most people studied regained weight after 6 months and were back to their old weight about a year after starting a diet plan.

The problem is that most diet plans are based on eating a certain type of food, or counting this and cutting out that and not on the way that real people eat in real life situations. In order for you to stick to an eating plan (or diet) that you can maintain for life, you need to pick one that you is compatible with the way you eat and live.

The criteria for a successful diet is simple - the key to losing weight and keeping it off is to make sure your everyday eating habits and energy intake are balanced to your energy expenditure.

The reason 95% of commercial diets eventually fail is because they violate this simple principle. They are designed for the “quick fix”, not for normal everyday eating that can last a lifetime. Most commercial diets require additional time and effort to start and follow, and worse, attempt to deprive us of our favorite foods and stop us from eating at our favorite restaurants.

Here’s why many diet plans fail (does this sound familier?)

- You start a new diet program. You go out and buy all the foods you need, prepare some meals in advanced and you’re good to go. You’re totally motivated with this new exciting program and you’re losing weight and look great!

- Now your normally busy day is getting even busier. There are kids to take care of, bosses to satisfy, and of course there are always those new diet guidelines to learn and follow.

- Suddenly, your workload is increased and you have no extra time in the day for anything so you skip preparing some of the special diet meals and snacks.

- Now your stockpile of ‘diet foods” is running low. You’ve got no time to go to the grocery store so you zip to the corner convenience store. Of course, none of the diet foods you need are to be found there so you stick some snacks into your basket (well, you have to eat something don’t you?).

- Soon you find that you have no diet foods, you’re back to eating just like you used to and your gaining back all that weight you lost.

The problem is that any diet that doesn’t fit into your regular lifestyle probably won’t work unless you make some huge changes in your life. Otehrwise, you will eventually find that the restrictions, regulations and requirements of your new diet are incompatible with your normal eating habits.

Now I’m not saying you shouldn’t try a commercial diet - on the contrary, many of the diet sites have great long term menus and incorporate foods that normal people eat. They also have excellent tracking tools, forums and other helpful things that can help you stay on your eating plan. They thing is that you have to realize that this “diet” is for life and pick one that will allow you to enjoy life the way you want to, whether that be eating out a lot or conforming to the way you like to exercise.

So if you want to lose weight and keep it off, find a diet that is practical, nutritious and in-balance with your everyday energy requirements, whether it be low carb, low calorie, low fat or whatever you prefer. Do this, and you are guaranteed success!

Lee Dobbins is the owner of http://www.lowcarb-resource.com where you can find more about low carb eating, the glycemic index and dieting.

Visit the article archives at http://www.lowcarb-resource.com/articles3.html

Article Source: eArticlesOnline.com

2006-01-09T12:06:00.000-08:00

Tips to Stick To Your Diet
by Nathalie Lussier

It has happened to all of us at some point or another: we were doing so well with our weight loss diet or exercise regime. Then suddenly we fell off the horse and decided that if we had already gone this far we might as well give up entirely.

There's an old Chinese tale about a father and his son who lived on a farm. Together they raised sheep and cared for them. They lived off of these sheep and were able to make money from the sheep's fur. Every day both the father and the son walked around the field where they were raising the sheep to check that the fence was in good order. One night, the fence broke and some wolves sneaked into the field and ate some of the sheep.

The son cried out to his father saying that all was lost and that they were now ruined! But the father simply picked up his tools and took his son to the fence to patch it up. Once the fence had been fixed, the father told his son that just because there was a weakness in the fence it does not mean that it cannot be fixed nor that it is impossible for them to keep raising sheep.

Your diet or exercise regime is like sheep, it is always at risk of violated or destroyed. The fence represents your will power and your circumstances. It might happen that you're too busy to go to the gym or go jogging every morning for a period of time. It might happen that you were forced to stop at a fast food joint on the side of the high way. It might happen that you cave in to eating some chips, some chocolate, or any one of your other cravings. But that doesn't mean you should give up and let your sheep continue to be eaten by wolves. After you've stuffed yourself with what you know to be unhealthy food: stop and think about it. It's not the end of the world.

If you go end up on a binge of food, you don't need to eat more bad food to "get it out of your system", to feel better or to make sure it never happens again. You will be faced with times where you want to eat something unhealthy, or you want to sleep in and skip your step class. No problem, but don't let that one incident ruin your motivation or your commitment to your diet or exercise regime. It happens to everyone, but if you're one of the people who is able to pick yourself up and fix the fence you'll be able to keep losing weight and get healthier.

I hope this story has helped you to understand that not all is lost if your resolve waivers for a day or a week, or what have you. You are the boss of yourself and you can chose to return to eating healthy foods and working out on a regular basis without any fear. Trust in yourself and make sure you keep your eyes focused on the goal since that's what keeps us all motivated.

Nathalie Lussier maintains the All Around Success Article Directory. She is also the owner of of a healthy weight loss web site and you can find out more about her at her weblog.

Submitted with Article Distributor.

Article Source: eArticlesOnline.com

2006-01-09T12:05:00.000-08:00

New Year Resolution - Part 5
by Tracie Johanson

"Resolve: To make a firm decision about" - The American Heritage Dictionary.

In 2006, I resolve.....

I resolve to exercise at least 3x per week for at least 30 minutes each session.

I resolve to lower my body fat percentage from 40% to 25% by the end of the year.

I resolve to get back into that red dress by summer.

I resolve to find a friend who will exercise with me.

I resolve to find a new friend at the gym.

I resolve to quit finding excuses to not exercise.

I resolve to talk with my doctor about my health.

I resolve to make time for me.

I resolve to never SuperSize or Biggie Size this year.

I resolve to switch from 2% milk to skim this year.

I resolve to bring vegetables to work every day instead of candy.

I resolve to take responsibility for my own health.

I resolve to hang my body fat results and measurements on the 'fridge.

I resolve to take the stairs instead of the elevator.

I resolve to go for a walk with my husband at least once each week.

I resolve to find a new, active hobby instead of watching television.

I resolve to order the 1/2 portions at restaurants.

I resolve to drink more water and less soda this year.

I resolve to accept no excuses, only results.

I resolve to start exercising again if I ever "fall off the wagon" this year.

I resolve to not let a small failure get me down. I can do it!

I resolve to stay positive this year! I can do it!

I resolve to exercise even if my friend 'drops out'.

I resolve to find 'inner' motivation this year. I'm doing this for me!

I resolve to exercise this year so I will live longer.

I resolve to be happy with myself and my body.

I resolve to make my co-workers say "Wow! What happened to you? You're so thin!"

I resolve to turn heads this year with my new shape/size/body.

I resolve to look darn good for a _____ year-old this year!

I resolve..........

I resolve to make this the year that I actually do it! No more excuses. No more reasons why I can't, because I CAN.

I have the power. I have the desire. I have the ability. I have the motivation. Nobody else can do it for me, but that's okay because I don't need anyone else to do it for me! I CAN DO IT. I AM ENOUGH. I AM MORE THAN ENOUGH! I CAN. I resolve.........

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:04:00.000-08:00

How To Get Your Best Body Ever In 2006
by Shawn LeBrun

We all know what follows after the Christmas holiday season: New Year's Resolutions!

It's that one (and sometimes only) time of year that many people tend to think about what it is they want to achieve with their health and fitness goals.

So they'll embark on their journey to a new physique, telling themselves that this will be "THE" year they totally get in shape.

But for most, it's short lived. Like a couple of weeks, tops.

Why does this occur? Why do so many people call it quits well before their body even stops aching from the new-found exercise routine they just started.

Here's why: They haven't made fitness a habit.

Virtually everything you do in life is the result of habit. How you drive to work, what you do in the morning to get ready, what you eat for dinner. All habits.

The way you walk, talk, think, spend money, it's all the result of your habits. In fact, it's been said that 95% of what you do in a given day is all based upon your habitual behavior.

And these habits can be the obstacles to your achieving the fitness goals you want to achieve. The way you think, feel, and act are roadblocks that stand between the body you currently have and the physique you really want.

Habit is comfort. It's that "zone" that doesn't make you think too hard or fail at anything. In the absense of some outside force, you're going to keep doing the same thing indefinitely. Not because they work, but because they're comfortable.

And believe me, comfort can kill goals.

Let me ask you a question: If what you're doing isn't working for you, if you're not losing the weight you want or gaining the muscle you desire...

What makes you think it's going to, any time soon.

Look, habits are only good if they get you what you want. It's when they stop you from achieving your goals that you have to either modify or change them completely.

And that's how you're going to make 2006 better than 2005. By changing your unproductive habits.

You need to start by "thinking" differently. Instead of focusing on all the things you can't achieve, start habitually thinking of all that's possible for you to accomplish with your fitness levels.

Instead of thinking that you're too fat or you're too lazy, start thinking about how you'd feel with your perfect body. The amount of muscle you want, the energy you'd like to have, the strength you'd like to feel.

Start to see yourself as thin, or toned, or muscular, or whatever it is you want to be. You have to think it before you can have it.

From there, you'll begin to make better choices in your nutrition and workouts. Those choices, if you stay with them, will develop into new, more empowering habits that will help you succeed, not hold you back.

Changing habits that are no longer consistent with what it is you want to achieve is one of the hardest, yet most important, things you'll ever do in your life.

Your job, from here on out, is to form good habits. And in order for you to stay with them, you need to keep doing them for at least 21 days. That's just about the time it takes to bring a new habit into lasting effect.

If you're not gaining the muscle or strength you want, you have to start forming new and improved habits in the gym.

If you want to lose some fat weight, you have to make better nutrition habits. Start planning out healthy meals, in advance. Prepare large amounts of healthy foods and store them in your fridge to have on hand when you need something quick and healthy.

Do yourself a favor. For the next 21 days, feed your mind better thoughts that will lead to better choices. This will flow right into the typical New Year's resolutions time period.

Those better choices, if you stay with them for that 21 days, will lead to better habits.

And it's your habits, each and every day, that will determine your levels of muscle and fitness. Change your daily habits so that they serve you, not stop you, from making 2006 better than 2005.

Make this coming year different. Be different from everyone else. Resolve to make it the year you get the body you've always wanted.

Gain muscle, lose fat, and get the body you want this year. Fitness trainer and bodybuilder shows you some simple, proven steps you can take to get more results in less time from your workouts and nutrition this year.

http://www.shawnlebrunfitness.com

Article Source: eArticlesOnline.com

2006-01-09T12:03:00.000-08:00

New Year Resolution - Part 4
by Tracie Johanson

We've recently been talking about New Year Resolutions. In other articles we've already covered how to write them, long-term vs. short-term goals and the role of exercise in a resolution.

The topic in this article is motivation!

Now that we've all created a resolution that is specific, measureable, achievable, realistic and time-bound the question is how do we stay motivated to achieve that resolution?

As it turns out, there's no "magic motivation formula" out there. If such a potion existed, someone would be selling it and two-thirds of the United States wouldn't be overweight!

Even though there's no such thing as a "secret motivational magic-wand", there are some things we can do to help motivate ourselves to exercise more and eat less. The thing to remember is that not every idea will work for every person. We are all individuals with individual personalities and individual needs! So, what motivates you might not motivate me.

That being said, let's look at some motivation tools that have worked for others. Perhaps we'll find some that will work for us.

1) Inform your friends, partners and others about your goals and get their support. For some of us, there's nothing more motivating than a spouse or friend that supports us.

2) Buddy up with a co-worker to exercise on your lunch hour. Hold each other accountable!

3) Write down your New Year Resolution and post it on your 'fridge.

4) Write down your measurements and/or weight and post it on the 'fridge.

5) Hang a picture of yourself on the 'fridge.

6) Listen to motivational tapes - for example, Tony Robbins is excellent.

7) Get a fitness education by reading fitness magazines and books. Knowledge is power!

8) Hang up pictures of beautiful, thin models as an example of what you're trying to achieve.

9) Get some "skinny clothes" out of the closet and hang them up where you'll see them every day.

10) Buy a bikini and hang it up where you'll see it every day.

11) Keep a food journal, writing down every single thing you eat all day.

12) Keep an exercise journal and record in it your exercise sessions.

13) Talk with your doctor about the benefits of exercise.

14) Research and write down as many benefits of exercise as you can - hint: there are more than forty! This can be a very motivating process!

15) Draw a picture of yourself at your goal weight. Post it where you'll see it daily.

16) Promise yourself that you'll treat yourself to a massage, hair color, or whatever when you lose the first 10 pounds.

17) Get your blood pressure and cholesterol checked by your doctor. Post the results on the 'fridge and promise to have them re-checked in six months.

18) Join a weight control club like TOPS (Take Off Pounds Sensibly) or Weight Watchers.

19) Find a friend or co-worker that is also trying to exercise more often. Bet him or her $25 that you can exercise more days in a row than they can! Once you've won that bet, do it again by betting double-or-nothing!

20) Take the "fat clothes" that you're now too small for and get rid of them! Give them to charity, burn them, whatever - just get them out of the house! You won't need them again!

There are just a few ideas that we can use to help motivate ourselves. No single motivational technique will work for everyone, but each technique will work for someone!

Good luck and stay motivated!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:02:00.000-08:00

New Year Resolution - Part 3
by Tracie Johanson

In recent articles we've been talking about New Year Resolutions. We've already covered how to write them and also long-term vs. short-term goals. In this article we're going to take a look at the exercise in a New Year Resolution.

A successful resolution must include exercise. Is it possible to lose weight through dieting alone? Yes. Is it possible to maintain a lower weight through dieting alone? Again, the answer is yes. But is weight loss through dieting a healthy weight loss? Probably not. Let's look at why.

The #1 reason why dieting alone will not lead to a healthy weight for life is that when we diet without exercising (specifically, resistance exercise) up to 50% of the weight we lose will be muscle mass. Now, this will vary from person to person based on genetics, age, sex, hormone levels, etc. but an average is that 1/2 of the weight we lose on that crash diet is from muscle loss.

Why does that matter? Well, there's a lot of reasons. Here are just two:

1) Muscle is more dense than fat (takes up less space), so losing muscle vs. losing only fat means that while the weight may come off the inch loss will be slower. Losing five pounds of fat will make us lose more inches (size) than losing 2 pounds of fat and 3 pounds of muscle.

2) Another reason why losing muscle is bad is that muscle is the fat-burning furnace of the body. It's a well-documented fact that 1 pound of muscle burns about 50 calories more each day than 1 pound of fat. Muscle is an active part of the body, generating movement and burning fat. On the other hand, fat is really just a storage unit for excess calories. Fat doesn't do much of anything, and therefore doesn't burn calories like muscle. So, every time we lose 1 pound of muscle we are forcing our body to burn fewer calories each day.

As we age, we all lose some muscle naturally. That's a fact we can't change. But why speed things up by dieting without exercising? Muscle helps us balance, protects our bones, makes us look lean and firm, gives us strength for life, and burns calories.

So it's easy to see that our New Year Resolution should include exercise and not just dieting. It's not an exaggeration to say that the reason many (most?) people fail with their New Year Weight Loss Resolution is that they don't include exercise. It seems easier to try yet another diet, hoping that this year will be different.

Well, now we know the facts! The facts are that dieting without exercise (specifically, resistance exercise) will lead to muscle loss. Losing muscle means that we are burning fewer calories each day, and burning fewer calories each day means that it's harder to lose weight.

This process of going on a crash diet, losing muscle, putting the weight back on, going on another crash diet, losing more muscle, and so on is known as yo-yo dieting. It's the reason why so many New Year Weight Loss Resolutions will fail this year.

Let's be different. Let's be smart. Let's exercise!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:01:00.001-08:00

New Year Resolution - Part 1
by Tracie Johanson

December finds many of us busy, busy, busy! The Christmas shopping season has already started, and many of us are also planning holiday parties or events. If there's ever a time when we find ourselves too busy to exercise, this may be it.

However, now is the time when it's especially critical for us to really focus on our exercise. Why? Several reasons come to mind:

1) Most people consume more calories in December (holiday treats, anyone?)

2) Most people exercise less in December (holiday parties, anyone?)

3) Most people consume are more sedentary in December (it's cold outside!)

As the old saying goes: "Failure to plan is planning to fail". Many of us have worked hard to make progress towards our fitness goals, and the last thing we want to do is see that progress fly out the window this month! For those of us that haven't yet started on our road to fitness, the last thing we want is to "dig the hole deeper" by putting on another 5-10 holiday pounds!

Make no mistake about it: holiday pounds can accumulate faster than a first snowfall if we're not careful.

The best thing to do is approach December with a plan. What kind of plan? A plan for fitness. A plan for success.

Now, any management guru will tell us that for a plan to succeed it must be "SMART":

a) Specific

b) Measureable

c) Achievable

d) Realistic

e) Time Bound

To be Specific, our plan must be as accurate as Santa's naughty-or-nice list. "I will be healthier in December" just doesn't cut it. What does "healthier" mean? Specific means nailing down an action such as exercise, diet, sleep, or whatever. The action must be one that you can point at and define.

Measureable means that our plan must have the capability to be measured. So instead of saying "I will exercise more in December" we should say "I will exercise 3 times each week throughout December". See the difference? When a plan is measureable it's easy to determine if we were successful - either we exercised 3 times each week in December or we didn't. There's no wiggle room!

Third, our plan must be achievable. A plan that is not achievable will only make us sad, frustrated and depressed. Sure, we could plan to exercise 7 days each week, but is that achievable? Could we really do that all month? Probably not. Let's face it, we really are busy in December and 3 exercise sessions each week in December is probably more achievable.

Next, our plan must be realistic. Now, forget all about the infomercials that promise "you can lose 50 pounds by next week" because that's simply not realistic. It took us years to put on this weight, so let's not be tempted to think we can take it off in mere weeks. A realistic plan would be to lose 1-2 pounds of fat each week. That's what our doctors recommend, and that's what real fitness experts recommend. Lose weight any faster than that and we're likely losing muscle and water weight instead of fat.

Finally, our plan must be time bound. In other words, we must set a deadline. It's not enough to simply say "We're going to exercise more" or even "We're going to exercise more in December" because time slips by and pretty soon it's Christmas already! Having a time bound plan means that we commit to taking specific actions at specific times.

Let's attack December with a good plan! Here are some examples to get us started:

Example 1) "I will exercise 4 times per week throughout December with the goal of losing 1.5 pounds per week (on average). My exercise will be at the gym each Monday, Wednesday and Friday with a 25 minute walk over the weekend."

Example 2) "I will drink 12 ounces of water and eat a protein bar before each and every holiday party this month. Once at the party, I will enjoy myself and taste all the treats available, but I will not eat any fried foods at any holiday party."

It's important that we all have a plan this month. Failure to plan is planning to fail! So let's take a few minutes to write out our own plan on paper, and then let's post it where we'll see it every day. Let's plan to succeed this month!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:01:00.000-08:00

New Year Resolution - Part 2
by Tracie Johanson

It should come as no surprise that this series of articles will focus on New Year resolutions. After all, many of us look at the start of a New Year as a chance for us to create a new body.

More than 80% of Americans made a New Year's resolution in 2005:

Health and fitness: 26%

Career: 13%

Organization and time management: 13%

Personal growth: 12%

Personal finance: 12%

Family and relationships: 8%

Education and training: 8%

Home improvement and real estate: 4%

Recreation and leisure: 4%

(Source: myGoals.com)

"10 million-plus Americans will pledge to get fit in 2005" said Katie Rollauer of the International Health, Racquet & Sportsclub Association.

The dominance of weight loss resolutions led one gym member to suggest that instead of making a New Year resolution, it would be more honest (and funny) to make a New REAR resolution.

So how do we go about making a good New Rear resolution?

In a recent article we discussed how to draft a SMART goal. Remember that a New Rear resolution (or any goal) must be:

a) Specific

b) Measureable

c) Achievable

d) Realistic

e) Time Bound

Now that we've all done our homework and we have our resolution in writing, let's take it one step further and break our goal down by month or even week.

You can make your resolution much more manageable if you break it down into smaller pieces. This will make your resolution much less intimidating.

For example, if you want to lose 60 pounds this year, that may seem overwhelming to you.

But how about setting smaller resolutions. Like losing 10 pounds by the end of February? How about promising to do strength training for the next 2 months every Monday, Wednesday and Friday?

Doesn't that resolution sound much more manageable?

If you keep setting smaller resolutions for yourself throughout the year, before you know it, you will have succeeded in your big resolution.

So, if we haven't done so already, let's get our New Rear resolution in writing. Let's post it on the mirror, on the 'fridge, or in the car.....anywhere we'll see it every day. At the bottom of the page let's write down our short-term resolution. Here's an example:

NEW REAR RESOLUTION: "I will lose 50 pounds of fat by the end of 2005."

SHORT-TERM RESOLUTION: "I will exercise 4 times per week until Easter with the goal of losing 1 pound per week (on average). My exercise will be at the gym each Monday, Wednesday and Friday with a 25 minute walk over the weekend."

See how much SMARTer it is to create a short-term resolution? The typical New Rear resolution is overwhelming.....lose 50 pounds of fat? Are you kidding? But the short-term resolution is manageable. We can do that! Not only can we do it, but if we do it it'll work. Losing 1 pound of fat each week x 52 weeks in a year means that we achieved our goal!

At the end of the short-term resolution (Easter in this example) all we have to do is measure our progress and write up a new short-term goal. It's that easy.

Goals and resolutions are a wonderful thing. They help us stay motivated, and they show us the light at the end of the tunnel. So let's make sure we have our own New Rear resolution in place. We can do it!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T12:00:00.000-08:00

Annals of Behavioral Medicine: Daily Weigh Ins help dieters lose
by Steve Parker

A study published in the December issue of the Annals of Behavioral Medicine, and reported here in the LAT, finds that dieters who weighed themselves regularly shed more pounds over a 24-month period than people who didn't regularly weigh themselves. Those who weighed themselves daily lost the most.

In addition to much else in the article, which you should read in full, the following mechancal weigh in tips are reported:

• To minimize variation, always weigh at the same time of day, such as in the morning just after having used the bathroom.

• If you are weighing yourself daily, understand that your weight will vary day to day. It's the trend that's important. You may find it useful to make a graph of your weight.

• Put the scale on a flat, uncarpeted surface so the readings don't wobble.

• Use a scale that is consistent, giving the same weight when you step on, then off, then on again. That's more important than the type of scale you buy. Use the same scale each time.

• Don’t get fixated on the scale. Monitor your body change in other ways, such as the fit of your clothes, a tape measure or how you physically feel.

• To the best of your ability, try to gauge how the weighing makes you feel, and if it is reinforcing — or undermining — your efforts.

For information on fitness and health products,fitness equipments,stability ball exercises and bosu ball,please visit http://www.getfitsource.com

Article Source: eArticlesOnline.com

2006-01-09T11:38:00.000-08:00

Things You Ought To Know First Before Undergoing Liposuction Surgery
by Charlene J. Nuble

According to the medical dictionary of Medline Plus, liposuction is the removal of excess body fat by suction with specialized surgical equipments, typically performed by a plastic surgeon.

With the removal of excess body fat, the body appearance improves and evens out distorted body parts. Breasts, buttocks, abdomen, and the face area are some of the most popular body parts that undergo liposuction.

Foremost reason why people resort to liposuction is for cosmetic reasons. They want to eradicate "love handles", unsightly fat bulges, an abnormal chin line, etc.

Liposuction also helps improve sexual function by reducing fat deposits on the inner thighs, thus allowing easier access to the vagina.

Another reason for undergoing liposuction is body shaping that cannot be achieved by diet and/or exercise.

A note of caution, liposuction is not a cure for generalized obesity.

Liposuction is not as easy as just going to the doctor and telling him or her, "I want a liposuction right now." People who want to have liposuction must meet certain criteria:

1) There should be a preliminary consultation. This includes history of the patient, a comprehensive physical examination, and a psychological health examination;

2) There should be a second consultation to give time for the patient to think over the planned liposuction surgery;

3) If the patient is married, the spouse's presence may be required during the consultation;

4) The patient should ask questions about liposuction, express the reasons for the consultation, and must feel satisfied with the answers to their questions;

5) The patient must fully understand the pre-operative liposuction preparations, the liposuction procedures, and the precise post-operative liposuction care to avoid lethal complications;

6) The patient must have realistic expectations. Liposuction enhances the body appearance and boost self-confidence but it will never result to a perfect body.

Because liposuction is a medical procedure, there are risks involved. Some of the complications that may happen upon having liposuction are:

* Fluid imbalance due to the removal of a lot of liquid during liposuction and/or injection of large amounts of liquid during liposuction which can result to shock, heart problems, or kidney problems.

* Infections happen after any surgery and some physicians prescribe an antibiotic to patients having liposuction so it is important to keep the wound clean. Infections may be life threatening such as necrotizing fasciitis (bacteria eating away the tissue) or the toxic shock syndrome caused by bacteria associated with surgery.

* Embolism occurs when tiny globules of fat trapped in the blood stream blocks the blood flow to the tissue. This may cause permanent disability. Signs of pulmonary embolism are shortness of breath or difficulty of breathing.

* Drug reactions or overdose from lidocaine is fatal. Lidocaine is a drug that numbs the skin and large doses of this is used during liposuction. The effects of lidocaine are lightheadedness, restlessness, drowsiness, slurred speech, muscle twitching, and convulsions. Overdose of this drug may cause the heart to stop which is naturally fatal.

* Burns caused by the ultrasound probe during ultrasound assisted liposuction.

* Visceral perforations or puncture wounds in the organs may require another surgery and can be fatal. During liposuction, the physician does not see where the probe (canula) is, so it is possible to harm internal organs.

* Skin death (skin necrosis) occurs when skin changes color and fall off. This may also cause infection.

* Paresthesias is an altered sensation at the site of liposuction. This may be in the form of increased sensitivity in the area or loss of feeling. Some cases of this are permanent.

* Swelling

* Death

Given that the surgery had no major complications, recovery from liposuction can still be difficult.

The liposuctioned area appears larger than before because of swelling.

Special compression garments must be worn for two to three weeks to reduce swelling, bleeding, and to help contour the new body. The patient starts to feel better after a week or two after liposuction.

Walking is recommended after liposuction to prevent blood clots forming in the legs. Finally, exercise and diet will help keep your new shape.

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Note: This article may be freely reproduced as long as the AUTHOR'S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.

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Charlene J. Nuble 2005. For up to date links and information about liposuction, please go to: http://liposuction.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/

Article Source: eArticlesOnline.com

2006-01-09T11:37:00.000-08:00

Weight Loss, Fitness Motivation & Your Subconscious Pictures
by Kelly Burris

The second component of Burris MIND/FITNESS is your subconscious pictures. I will explain how to replace your negative subconscious images into positive images through the practice of controlled visualization. According to the New England Journal of Medicine, visualizing is the fourth most frequently used form of alternative healing. You are now about to learn how to change your existing subconscious pictures that keep you anchored to your poor eating behavior.

Several studies have shown that the body makes little distinction between a vivid mental experience and an actual physical one. Your subconscious images are simply corresponding pictures of your self talk. Choosing to think in pictures may seem strange at first, but it is a powerful way to cut through the chatter in your head and a realistic source for communicating with your subconscious mind. It is surprisingly easy to develop your own weight-goal imagery. Through regular practice you will become more and more comfortable in delving into your imagination. Just think of it as creative constructive daydreaming.

Most people are not aware that there is always a corresponding picture for their thoughts or self-talk; the fact is they take place so fast you are not aware of them. If you did not use pictures, you would not be able to answer the simplest question. Think about it. If I were to ask you: “What did you have for breakfast this morning?” You immediately repeat my question to yourself which in turn triggers a picture in your subconscious mind of what you had for breakfast. It is only after you have triggered this picture that you are capable of answering my question.

You will find that your subconscious more clearly defines its pictures from questions than from statements. As an example, say to yourself body relax. You can see this has little or no effect. Now turn this statement into a question: What do I need to do to relax? The subconscious mind will now produce an active picture. For example, you might see yourself relaxing in your favorite chair or taking a warm soothing bath or possibly getting a massage. You are able to see the masseuse’s expert hands gently soothe the tension from you body. You can feel the wonderful sensation as your body begins to relax and you feel as if you are floating on air. Now I am sure you understand the power of visualization and how you can use your self-questions to bring it about.

The most important picture you will ever change in your subconscious mind is the picture you now have of your body or how you perceive your self-image. All people with a weight problem have accepted a picture of themselves as being overweight. Until you change this picture, your subconscious mind will use this existing body picture as a guideline for how you should look. This is why it is imperative that you change the image you have of yourself before you begin a weight loss program. I will talk about how to change your subconscious pictures in my next article, Changing Your Subconscious Pictures for Permanent Weight Loss.

Regardless of weather your health goal is a change in diet for weight loss, an increase in your fitness program or to take control of an eating disorder such as anorexia or bulimia. In the end the question you need to ask yourself is…Am I completely happy with the mind running itself or do I need to take control of it? If your answer is I need to take control of it, then Burris MIND/FITNESS is the answer.

The health of your body is dependent on your mental health and taking control of the subconscious is the key to lasting permanent change of any behavior.

For weight loss, diet, fitness, health, & eating disorder information go to KellyBurris.com.

Article Source: eArticlesOnline.com

2006-01-09T11:35:00.000-08:00

8 Ways To Create Balance To Achieve Lasting Weight Loss
by Meri Raffetto

Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.

1. Eat more frequently during the day-

Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.

2. Watch portion sizes-

Appropriate portion sizes are still quite misunderstood. Most Americans are eating 2-3 times the recommended portion sizes. Limit your grains, cereals, pastas, and rice to ½ - 1 cup serving sizes. Keep meat, poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56% more calories without realizing it. To add insult to injury, our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.

3. Eat the right fats-

Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3’s are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.

4. Increase fruits and vegetables-

Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example, let’s take a sample steak dinner.

Original meal:

8 ounce steak

Whole baked potato with fixings

½ cup steamed broccoli

Meal Makeover:

4 ounce steak

½ baked potato with fixings

½ cup steamed broccoli

Side salad with mixed greens, tomatoes, and 1 tbsp light vinaigrette dressing

By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.

5. Eat when you’re hungry, stop when you’re full-

Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time. However, it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body, it will tell you when you are physically ready for food and when you are ready to stop.

6. Exercise regularly-

I know, this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.

7. Limit sugar-

Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters. However, it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.

8. Pamper yourself regularly-

Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath, going for a walk, having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You can’t expect to have a bad day, go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.

© 2005, Meri Raffetto

Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit http://www.reallivingnutrition.com.

Article Source: eArticlesOnline.com

2006-01-09T11:34:00.000-08:00

Is Syndrome X Making You Fat?
by Lee Dobbins

Is it getting harder and harder for you to maintain your weight? Maybe you’ve noticed significant weight gain despite the fact that you haven’t changed your eating or exercise habits? Do you exercise every day but can’t seem to lose weight? Then, perhaps Syndrome X is to blame.

Syndrome X is a serious problem that can adversely affect your health. In addition to weight problems, Syndrome X has been linked to heart disease, hypoglycemia and menstrual imbalances. It is also a precursor to developing Diabetes Type 2.

Syndrome X is also referred to as Metabolic Syndrome, Metabolic Syndrome X and Insulin Resistance. It is a very common disease; however it is widely overlooked by many medical professionals. One statistic reveals 1 in 3 people suffer from it.

It works like this, lets say you want to talk to visit your friend. You knock on his door but he doesn’t answer. So what do you do? You knock again. Still no answer - you knock yet again. Insulin has the same sort of process. Certain foods cause the body to make higher levels of insulin than others which produces not 1 but 2 “knocks”. If you are insulin resistant (Syndrome X), your body cannot process the glucose, therefore the pancreas tries to make up for it by producing even more insulin. It thinks “no one is home” and just keeps making more.

The main purpose of glucose is to be used as fuel for the cells in the body to produce energy. Unprocessed glucose translates into fat. If the body keeps making it and it’s not being processed, where does it go? Hips, thighs, stomach, and buttocks, that’s where!

Symdrome X can be blamed in part on genetics in some cases. But for many it is simply leading an unhealthy lifestyle that is the culprit. Eating processed foods, too much sugar, not exercising enough, smoking and stress can be causes of Syndrome X.

So if you don’t want to join the over 4 million Americans that weigh in at over 300 pounds, what can you do? The most important thing is to exercise - if you currently have an exercise program keep it up - if not than start one. Drink plenty of water. Don’t eat processed foods, startches, white bread, cookies, cakes, desserts, sugars etc… Limit your caffeine intake. Eat lots of vegetables - try to work your way up to having 1/3 of your daily food be vegetables. One good way to do that is to have veggies with every meal and make sure you cover 1/3 of the plate with them.

To see if you are insulin resistant you can ask your doctor to test your sugar levels. Change what you’re eating and get walking and you’ll be amazed at the pounds start to fall off. The fatigue and fuzziness will start to disappear and in turn you’ll feel much better.

Lee Dobbins is the owner of http://www.lowcarb-resource.com where you can find more about low carb eating, the glycemic index and dieting.

Visit the article archives at http://www.lowcarb-resource.com/articles3.html

Article Source: eArticlesOnline.com

2006-01-09T11:33:00.000-08:00

How to Develop a Fitness Plan
by James Hunt

Developing a fitness that works for your own individual needs can sometimes be an overwhelming task. However, when you break down the components of a fitness plan you’ll be able to start slowly and come up with a fitness plan that works for you.

One of the first things that you need to do is determine where you are with your fitness level. If you’ve been inactive for a long period of time you’re not going to be able to jump into a fitness plan that is too strenuous and tiring. You’ll need to start off slowly, perhaps by doing some walking for 30 minutes each day.

You should take some time to book an appointment with your doctor so that you have a complete checkup before you start on a fitness plan. If you’ve been moderately active you can incorporate other fitness activities into your daily routine. Try biking, swimming, hiking, lifting weights, or yoga. The list is endless when it comes to increasing your physical activity.

Another part of your fitness plan is paying attention to what you eat. Make changes to your diet so that you’re consuming the amount of calories that your body needs while at the same time getting the vitamins and nutrition that is recommended. Reduce the amount of sugars and refined flours that you eat. Trim the fat from the meats that you eat and choose leaner cuts.

You can substitute chicken or fish for meat at least a couple of times a week. If you smoke you should take the necessary steps to quitting. Talk to your doctor so that you get the help that you need to succeed. Don’t try to do everything overnight since studies show that permanent lifestyle changes take time. Make small changes in your physical activity and your diet, and you’ll soon be on your way to a fitness plan that meets your lifestyle.

James Hunt has spent 15 years as a professional writer and researcher covering stories that cover a whole spectrum of interest.

Read more at www.fitness-freak.com

Article Source: eArticlesOnline.com

2006-01-09T11:32:00.000-08:00

The Gift That Keeps On Giving
by Tracie Johanson

It's almost Christmas Eve, a time when some families open Christmas presents.....or at least, the kids get to open one gift and save the rest until Christmas morning!

So what's under the tree for you?

Did you know that you can give yourself a truly fantastic gift this year? You can give yourself a small taste of the Fountain Of Youth! Sounds too good to be true? Read on.....

You can give yourself a gift this year that will help you live longer, lower your risk of heart disease, help you look better, lower your cholesterol, lower your blood pressure, make you more mentally alert, create a sense of well-being, give you confidence, and so much more! You can give yourself a gift this year that helps you sleep better at night, gives you more energy, makes your old clothes feel baggy, and even lowers your risk of some cancers!

So what is this gift? Is it truly a taste of the Fountain Of Youth?

The gift you can give yourself this year is the gift of regular exercise. Only exercise has been proven to provide all the benefits listed above, and then some! What a gift! The benefits of exercise are so fantastic, so incredible, that if we saw a product being advertised on TV making the same claims we'd probably file a complaint for false advertising. But, with exercise, it's true! Regular exercise gives us the same benefits that we'd see from the Fountain Of Youth.

But of course, there is a catch. Nobody can give you the gift of regular exercise. You have to give it to yourself. Nobody else can exercise for you. Either you open the gift of regular exercise or you don't.

This Christmas, and all through 2006, give yourself the gift of good health. Give yourself the gift of regular exercise!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T11:26:00.001-08:00

The Only Diet That Works
by Mark Idzik

We know that diets don't work, although there is one diet that does.

It doesn't have anything to do with what you eat, rather what you see and hear.

What is it?

The "media diet".

You avoid the media - including radio, television and newspapers.

Have you noticed when you watch, read or listen to the news, it's almost all negative? With a constant input of negativity, it's more difficult to have a positive outlook, to reach your health and life goals, and enjoy your life. Nothing supresses your immune system more than bad news and negativity.

And when you're watching television programs, you're watching others enjoying their lives (or ruining them) while they make a great living at it! Usually, these actors are attractive, wealthy and healthy looking.

Why spend your life listening to all the negative things going on in the world and watching others enjoy their lives? Make your own life the best ever!

You might ask, how will I find out what's happening in the world without getting the news? Well, you'd be surprised how little it all means to your personally. Let me ask you to try this. Don't watch or read the news for 1 week. Then don't watch television for a week. Then try it for a month and see how your life has changed. What do you have to lose other than gaining more time?

Just imagine what you could do with an extra 10-15 hours a week:

-You can start an exercise and activity program to lose weight and increase your health.

-You can read on a topic of your interest.

-You can spend more time with your family.

-You can learn a new skill

-You can become more valuable to your employer and increase your income

-You can start or get back to a hobby.

-You can start a new business.

-You can learn how to overcome a health challenge

-You can learn how to prepare healthy meals

-You can become an expert at something you enjoy.

-You can volunteer and help others.

A recent study of the habits of members of the National Weight Control Registry — a group of about 5,000 people who have lost an average of 73 pounds and kept off at least 30 of them for more than six years — found that most watch fewer than 10 hours of TV a week.

Members of the Weight Control Registry that increased TV viewing habits were more likely to gain weight.

I've been on the media diet for just under a year now and it's made a significant impact on my life. Sure, I watch a tv program or movie a few times a month just for fun. With the extra time (some studies report that American families watch television over 52 hours a week) I've been able to reach more goals, make new and enhance existing relationships, help others more often and better my health.

You're Awesome and YOU can do it!

Mark Idzik is an author, health and weight loss coach and natural health advocate. Get his free 37 Tips To Permanent Weight Loss Ecourse at: http://everyday-weight-loss.com

Article Source: eArticlesOnline.com

2006-01-09T11:26:00.000-08:00

Is The Mediterranean Diet New?
by Roy Barker

Four Points to Remember Regarding the History of the Mediterranean Diet

Introduction

Over the course of the past decade, more and more people in different parts of the world have become aware of the Mediterranean diet regimen. Because the Mediterranean diet has been gaining attention internationally in recent years, many men and women have concluded that the Mediterranean diet is a newly developed dietary program.

In reality, the Mediterranean diet is of ancient origin. The Mediterranean diet scheme has been followed by people who live in the region of the Mediterranean Sea for over two thousand years.

??The Birth of the Mediterranean Diet

The Mediterranean diet in the substantial form that it is in today really had its origins well over two thousand years ago. The Mediterranean diet coalesced in about the Fourth Century BC. During this time period, the people of the Roman Republic and of other nation-states located in and around the Mediterranean region began subsisting upon low fat fish, fruits, vegetables and whole grains.

The principle ingredient in all cooked food was olive oil. As a consequence, the diet common to people in this region 2,500 years ago was very similar to the Mediterranean diet regimen of the 21st century.

??The Early Spread of the Mediterranean Diet

Throughout the period of the Roman Empire and Roman Republic, the Mediterranean diet spread throughout the regions that were under Roman rule -- representing the first time that the Mediterranean diet garnered “international” attention.

As the Roman Empire expanded, so did the breadth of the Mediterranean diet. Throughout the Empire, people of all nationalities began to adopt the dining practices of the Mediterranean region.

??Recognition of the Benefits of the Mediterranean Diet in the 20th Century

The Mediterranean diet attracted the attention of men and women in different countries around the world in the 20th century beginning in 1945. At that time, a medical doctor by the name of Ancel Keys began encouraging his own patients to follow the Mediterranean diet. Although located in the United States, the practices of Dr. Keys caught the interest of other medical professionals and nutritionists in different countries around the world.

Throughout the 20th century and on into the 21st century, researchers began to realize that the Mediterranean diet had significant health benefits, including the reduction of the risks of certain diseases including cancer, cardiovascular and heart disease, hypertension and some other ailments.

??The Mediterranean Diet: The 21st Century and Beyond

With more and more men and women becoming concerned about the impact their diet has on health and longevity, a growing number of people are finding themselves attracted to the Mediterranean diet regimen. As more benefits are found to be associated with the Mediterranean diet program, even a larger number of people are expected to flock to the regimen in the coming decade.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray's sites along with other relevant information at www.safe-and-easy-weightloss.com or www.weightloss-diet-health-vitamins.com

Article Source: eArticlesOnline.com

2006-01-09T11:25:00.000-08:00

Negative Effects of Dieting
by Stephen Todd

When a person wishes to engage in a diet, they will be restricting what they eat or drink with the goal to either become healthier or lose weight.

Healthy dieting practices can improve the overall health of a dieter, as well as prevent complications such as diabetes and heart disease. However, when this process of dieting is not properly done, the individual may fall victim to some of the negative effects of dieting, such as a weakened immune system.

This negative effect of dieting can hinder the body’s ability to cope with the changes caused by dieting and adapting new behaviors.

In order to understand some of the negative effects of dieting, you will have to understand some of the variables that are encountered within the body that makes the difference in your dieting failure or success.

Calories

Calories are needed to provide energy and aid in the maintenance of proper bodily functions. If you consume too many calories during a diet, you will not only increase your body fat content, but you will notice a difference on the scale. Eating not enough calories causes your body to suffer for this deficit.

Carbohydrates

The negative effects of dieting when it comes to the consumption of carbohydrates can be seen when a dieter does not know how to distinguish between what is considered a “good carb,” as opposed to a “bad carb.”

Carbohydrates are a major source of energy for the human body. “Bad carbs” are found in foods filled with sugar, such as soft drinks and sweets.

To avoid the negative effects of dieting, you should choose carbohydrates that are readily available in whole grain cereals, rice and corn.

Fiber

Negative effects of dieting occur when a dieter does not get enough fiber into their system. Fiber can be found in grain products, nuts, as well as numerous beans like pinto and kidney.

Soluble fiber positively affects a dieter’s health because it can lower cholesterol levels. Insoluble fiber combats constipation and hemorrhoids.

Protein

If a dieter does not consume enough foods containing protein, then they will experience a few negative effects of dieting.

It is suggested that 10% to 20% of the calories consumed each day should contain protein. Proteins are used to create red blood cells, as well as regulate enzymes and hormones. Protein can be found in meat, milk, cheese and eggs. A dieter will be at a loss when avoiding such foods.

When a person begins a diet, one of the main goals they are trying to achieve is to lose weight to enhance or improve their appearance.

Unhealthy and Dangerous Weight Loss

One of the negative effects of dieting occurs when a dieter goes overboard and their attempt to lose weight becomes drastically unhealthy and dangerous. This may lead to life threatening conditions, such as bulimia nervosa, anorexia, as well as binge eating.

Bulimia is a negative effect of dieting because a dieter turns to reoccurring cycles of binge eating and purging which is not good for the body. Bulimics will often vomit, abuse laxatives and diuretics to achieve a certain look. Many bulimics often suffer from depression.

Anorexia is when a dieter struggles with the intense fear of becoming overweight.

One of the negative effects of dieting in this way is that these individuals attempt to maintain an emaciated body weight. This can lead to a host of problems that attack the body due to this style of dieting.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-09T11:24:00.000-08:00

The Benefits of Green Tea for Dieting
by Stephen Todd

There are many different ways to tackle the prospect of losing weight.

Many choose to restrict or calculate what they eat, while some focus on additional help received from supplements, vitamins, as well as other items.

Drinking tea can lead to beneficial results when dieting. This is especially true when it comes to the benefits of green tea for dieting.

The benefits of green tea for dieting and medical use have been recognized for centuries in countries like India and China.

The Health Benefits of Drinking Green Tea

Green tea has been proven to reduce cholesterol levels, as well as triglycerides. It can even prove beneficial for those who wish to increase their HDL (“good”) cholesterol levels.

A boost in the immune system, as well as weight loss, has been seen in those who drink green tea on a regular basis.

Green tea also provides anti-cancer agents that can also be found in black tea.

When dieting, some of the benefits of drinking green tea can be seen through the high concentration of antioxidants that can be found.

Reports have found that green tea possesses 50 times more strength than Vitamin E and C.

Studies have also shown that the benefits of green tea for dieting are visible when drinking one cup every day for one year. A loss of five pounds is one of the advantages to making this a habit.

Using Sweeteners with Green Tea

The benefits of green tea for dieting is drastically reduced when sugar or honey is added. This completely defeats the purpose of tapping into some of the benefits of green tea for dieting. When you absolutely cannot live without a sweetener, pick up the herbal replacement called Stevia.

How much can Green Tea can you Safely Drink?

When dieting, the benefits of green tea are not affected by the amount of tea that is drunk by the dieter.

There are no significant side effects and it is completely safe to drink green tea. Some people have been known to drink up to 20 cups of green tea per day. Decaffeinated selections are available, which does not decrease the benefits of green tea for dieting.

When integrating green tea on a regular basis, a newcomer may experience insomnia or restlessness, but these effects soon pass once the body has adjusted.

How to Prepare Green Tea

To fully reap the benefits of green tea for dieting, the way you prepare the tea influences its effects and strength. The size of the tealeaves should be small and loose, presenting the best choice because it provides quick infusion. It takes longer to prepare a large tealeaf.

Even though loose leaves are recommended, the most common way a dieter will prepare their green tea is by using a teabag. In order to increase the benefits of green tea for dieting, teabags should be dunked on a continuous basis to extract a higher amount of helpful polyphenols, which contain a high concentration of antioxidants and health benefits.

It is not recommended to leave teabags floating on the top of a teacup.

Using boiling water also increases the extraction of polyphenols.

In regards to the amount a time that a teabag is steeped, there are two routes to follow. If you want a high content of polyphenols, the steeping time should be high. A shorter steeping time creates a high level of caffeine, but sacrifices the polyphenol content.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-09T11:23:00.000-08:00

Cabbage Soup Diet - A One Week Diet Plan
by Stephen Todd

When you looking for a convenient start to any diet plan, following the cabbage soup diet is a good way to jumpstart any attempt to lose weight.

It is said that a dieter could potentially lose between 10-20 pounds while sticking to the cabbage soup diet. Many favor this diet because you will prepare a soup that can be eaten at any time of day or night.

Low Calories

The cabbage soup diet doesn’t offer many calories, but allows people to lose weight because they tend not to overeat. ] The soup acts as a filler, making sure that the dieter does not experience hunger or the feeling of starvation.

Due to the low amount of calories that the body is consuming, a dieter following the cabbage soup diet may experience a few side effects. This could range from a feeling of being weak to lightheadedness.

One Week Only!

Some of the advantages of the cabbage soup diet are that an individual can lose weight at a fast rate. Dieters should know that the cabbage soup diet should only be followed for a week - it is not meant to be adapted as a continuous lifestyle choice.

If someone attempts to stick with this type of diet for more than a week, they will experience a change with their overall health and body. For example, on one of the days of the cabbage soup diet, only bananas and skim milk are allowed. This means that an intake of about 1,000-1,200 calories will be received.

It cannot be stressed enough how this is not a healthy way to eat for longer than a week.

Here is a recipe for the cabbage soup diet:

Cabbage Soup Diet Recipe

Ingredients:

6 Large Green Onions

2 Green Peppers

1-2 Cans Diced Tomatoes

1 Bunch of Celery

1 Package Lipton Onion Soup Mix

1-2 Cubes of Bouillon (if desired)

1 Cabbage Head

Directions:

1) Cut the vegetables into small pieces and cover with water, you can also use V-8 juice.

2) Boil the ingredients fast for 10 minutes.

3) Reduce to simmer and continue cooking the cabbage soup until all of the vegetables are tender.

4) Season the cabbage soup to taste with salt, pepper, garlic powder, parsley, or whatever spice you want to add.

When following the cabbage soup diet, you should be aware of some of the details.

No Straying!

It is also important to remember that the cabbage soup diet will only work if it is followed exactly how it is stated, meaning “No Straying!”

· Day One allows you to eat all of the fruit you want, except for bananas. You can eat only the cabbage soup and the fruit for the first day. You can also drink unsweetened teas, cranberry juice and water.

· Day Two, you can eat all of the fresh, raw or cooked vegetables that you want. Keep in mind that leafy green vegetables are the best and that you should avoid dry beans, peas and corn. Fruit is not allowed on this day.

· Day Three of the cabbage soup diet, you can eat all the soup you want, as well as fruits and vegetables.

· Day Four, you should eat as many as eight bananas on this day, as well as drink as many glasses of skim milk. You should also keep eating the cabbage soup. This day is meant to suppress your desire for sweets.

· Day Five, you will be eating 10-20 ounces of beef and up to six fresh tomatoes. You should also drink at least 6 to 8 glasses of water in order to wash out the uric acid within your body. You should have at least one bowl of cabbage soup on this day. If you don’t like beef, it is ok for you to exchange it for skinless, baked chicken.

· Day Six incorporates beef and vegetables. You can eat all of the beef and vegetables you can, as well as at least one bowl of the cabbage soup.

· Day Seven, you will eat as much brown rice, vegetables and unsweetened fruit juices as possible, as well as at least one bowl of the cabbage soup.

Cabbage Soup Diet Books

If you would like to learn more about the cabbage soup diet, you may want to look into such publications as The Ultimate Cabbage Soup Diet by Madeline Cooper and The New Cabbage Soup Diet by Margaret Danbrot.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-09T11:09:00.000-08:00

Tips for Losing the Most Stubborn Pounds
by Nicky Pilkington

Here are several tips that will help you shed that unwanted weight and create a more healthy and attractive figure.

Increase Protein

When you diet, keep your protein at 55% of your calories. This will help you maintain your muscle mass and keep your metabolism elevated. Eat low-fat protein sources like chicken breasts, egg whites, and fish.

Eat 75%

When you sit down to eat, look at your plate and leave 25%, eating only 75% and thereby cutting as many as 300 calories from every meal.

Lift Some Weights

Do a small 20 minute program of lifting weights twice a week along with cardiovascular exercise to build up muscle strength, replacing fat with muscle.

Move Around More

An obese person spends an average of 2.5 hours more daily in a chair than a thin person. Try walking back and forth while talking on a cell or cordless phone, use the steps rather than the elevator, and park farther away and walk to your destination.

Weigh Yourself Monthly

Don't weigh yourself too often and become discouraged by the up and down variations from day to day. Weigh yourself at the same time every month to better see long term trends in your weight.

Buy A Pedometer

This is a very accurate way to make sure you take at least 10,000 steps a day to help you reach and maintain your weight loss goals as you walk to do your various errands and activities.

Have Your Thyroid Tested

If you are adding weight, have joint and muscle aches, have unusual facial puffiness, or are unusually tired, this could be the sign of a sluggish thyroid slowing down your metabolism, causing weight gain. This can be remedied by taking the right medications.

Reduce Stress

When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less.

But often, stress makes you overeat comfort foods like chocolate, ice cream, potato chips, cookies and donuts. Those high carbohydrate goodies raise your serotonin levels, boosting your mood in a form of self-medication. Salty snacks raise blood pressure, which also raises cortisol levels, contributing to a vicious cycle of overeating.

To break this cycle, you should set a fixed eating schedule and stick to it. Schedule your three meals and three snacks throughout the day so you always have something to eat every three or four hours. Savor every bite instead of gulping down too much before your brain tells you that you are full. Regular exercise and relaxing meditation can also relieve your stress.

Find out more about weight loss at http://www.rapid-weight-loss.info/

Article Source: eArticlesOnline.com

2006-01-09T11:07:00.000-08:00

Emotional Eating - the Dangers and Solutions
by Nicky Pilkington

WHAT IS EMOTIONAL EATING?

Seeing food as more than just a source of energy and enjoying it simply for the satisfaction it gives is not wrong. In fact science shows that food can promote good feelings by chemical reactions caused in our brains. What IS a problem is when an individual cannot experience pain, anxiety, joy or even boredom without turning to food as means of dealing with those feelings, or they are obsessed with food, weight and dieting.

Emotional eaters turn to food as a source of distraction from dealing with feelings. However, eating these foods leads to feelings of guilt which can only be soothed with more eating, restrictive dieting, excessive exercise or purging.

Emotional eaters tend to value themselves based on their weight and how closely they've stuck to their 'ideal' diet. Because of this distorted relationship with food, foods are labeled "GOOD" and "BAD". Emotional eating can lead to serious eating disorders and depression.

HOW DO I KNOW IF I'M AN EMOTIONAL EATER?

Do you turn to food for reasons other than hunger? Are you obsessed with thoughts of food - whether you plan to eat it or are concentrating on restricting yourself from eating it?

Do you regularly try diets and fail - leading to guilt and further over eating? Do you think about or attempt to purge excess food by throwing up or using laxatives? Do you exercise compulsively when you think you've eaten too much?

HOW DO I OVERCOME EMOTIONAL EATING?

Since emotional eating is caused by looking to food as a coping strategy for emotional distress dieting can actually create more problems. When the emotional eater fails to stick to a diet they suffer feelings of guilt that can only be soothed with more food and in turn, more guilt or punishment.

Instead of trying to focus on what they are eating, the emotional eater needs to learn new skills for coping with stressful emotions. Often this requires the help of a Personal Coach or Psychotherapist who deals with emotional eating. It is only by finding replacements for the comfort food provided that the individual can put food into its rightful place and learn healthy eating habits that last a lifetime.

Find out more about weight loss at http://www.rapid-weight-loss.info/

Article Source: eArticlesOnline.com

2006-01-09T11:06:00.000-08:00

Five Tips to Avoid Weight Gain During the Holidays
by Nicky Pilkington

With the holiday season fast approaching, it's easy to fret about gaining back the weight you've spent significant time and effort into losing. Here are some tips to help you avoid putting on much, if any, weight during your holiday celebrations.

1. FILL UP ON MORE SENSIBLE FOODS

Foods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff. Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight.

2. EAT SMALLER PORTIONS

No doubt, everything at the table looks good, and it's all you can do to keep from filling your plate 2-3 times so that you can sample everything. An easy way to combat this urge is to simply take a smaller portion than you normally would of those dishes you're most interested in, especially belt-bursting desserts. Split a piece of pie or cake with your spouse, child, or another family member who may be watching his or her waistline.

3. DRINK AROUND, DURING, AND BETWEEN MEALS

Drink a fair amount of water or other unsweetened beverage before each meal, as well as during and between them. The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.

4. POSITION YOURSELF AWAY FROM THE SNACKS

If you take a seat within an arm's reach of the snack table, you're going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day. By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks.

5. TAKE AN EXERCISE BREAK

If the weather permits it, go out and take a quick walk around the house or block. If your celebration is taking place in a colder climate, you'll be more inspired to quicken your pace and burn a few extra calories in the process. If the weather is bad, do 10-20 squats, stretches, or other brief exercise each time you go to the restroom. You only want to do just enough to elevate your heart rate, but not break out into a sweat. Chances are, no one will know what you're doing, and you won't have to feel self-conscious about trying to maintain your figure.

Finally, if you still manage to put on a few extra pounds, don't stress over it. If you've been following a sensible diet and exercise plan, the chances are good that any weight you do gain is going to come off shortly after the holidays are over.

Find out more about weight loss at http://www.rapid-weight-loss.info/

Article Source: eArticlesOnline.com

2006-01-09T10:57:00.000-08:00

Diet Doldrums - Is Dehydration the Culprit?
by Nicky Pilkington

If you're stalled on a weight loss plateau despite sticking to your diet, the first thing to check is your water intake. Research suggests that most Americans unknowingly suffer from mild, chronic dehydration, and you could be one of them!

So why should you care? Because water is an essential ingredient for your weight loss. In fact, water is needed for a wide range of the body's biochemical processes, but lets just look at what water does for dieters:

Water is essential for your body to metabolize stored fat into energy - so much so, that your body's metabolism can be slowed by relatively mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and the greater your fatigue), until eventually your weight loss just crawls to a halt, and you hit the dreaded diet plateau.

Water is a natural appetite suppressant. In the hypothalamus, a region in your brain that controls appetites and cravings, the control centers for hunger and thirst are located next to each other, and there tends to be some overlap. This has both advantages and disadvantages for the dieter: on the down side, it means that chronic mild dehydration can confuse these control mechanisms, leading to feelings of hunger, rather than thirst. But on a positive note, it means you can use water to reduce your appetite. For example, in one University of Washington study, drinking a glass of water reduced nighttime hunger cravings for most of the dieters studied.

Water is an essential component of the processes that enable muscle to contract. This means that water helps to maintain muscle tone. Better muscle tone means a better looking body, and isn't that what dieting and weight loss is about?

Water also helps to prevent the sagging skin that often follows weight loss - water plumps the skin cells, giving the skin a younger and healthier look.

Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of, as a byproduct of all that metabolized fat. So adequate water is essential to your health while dieting.

Water can even help with constipation. When the body gets too little water, it siphons what it needs from within, particularly from the colon. This leads to constipation. But normal bowel function usually returns with adequate water intake.

More generally, mild dehydration can cause a number of health problems, in addition to your diet plateau. The symptoms of mild dehydration can include: -

- Headaches & feeling light headed, as dehydration interferes with normal body processes, including waste disposal.

- Fatigue, as the body's metabolism is slowed - mild dehydration is probably the most common cause of daytime fatigue.

- Hunger & cravings due to weakening of the thirst mechanism

- Fluid retention as your body tries to hold on to the water it already has

- Constipation, as the body works to conserve its internal water sources

Not a pretty picture, is it? But once you get your water in balance, you reach the "breakthrough point", a concept pioneered by Dr. Peter Lindner, a California obesity expert. Once you've reached the breakthrough point, fluid retention eases, the liver and endocrine system start to function more effectively, you will start to regain your natural thirst and your hunger cravings will be significantly reduced. And so the end result of reaching and sustaining the breakthrough point in your water balance is that your body is able to metabolize fat more effectively.

So how much water should you drink daily, for a healthy and 'adequate' intake? First, a couple of basic principles:

1) The easiest way to tell if you are drinking enough water is to monitor the color of your urine: It should be clear or a very pale yellow in color. (but note that some supplements and medications may also affect your urine color).

2) Get in to the habit of drinking regular and adequate amounts of water. Never wait to drink until you're thirsty, because if you're feeling thirsty, then dehydration has already started to occur!

Having said that, an adequate water intake for a sedentary but normal-weight adult during cool weather, is generally recognized as 8 x 8 oz glasses.

Note that you need additional water in hot weather, when you lose more water through sweat.

You also need additional water when you exercise. Athletes attempt to enhance their performance by maintaining an optimal fluid balance while exercising, estimated to require 6 to 12 oz of fluid at 15 to 20 minute intervals. Even if you're not concerned about your athletic performance, you should consume a similar amount of water when exercising, in order to maintain adequate hydration.

And if you're overweight, you'll need an extra glass of water for each 25 pounds overweight, because the extra weight creates extra metabolic demand

But how do you manage to drink so much water? A typical recommendation from the weight loss experts is 3 glasses of water with every meal. That's 3 glasses with breakfast, 3 with lunch, and 3 with dinner. Plus, of course, additional regular water between meals when you're exercising or when its hot.

So if you're dieting, stalled on a weight loss plateau, or suffering some of the classic symptoms of dehydration, do, first of all, ensure that you have an adequate water intake. It could be the 'missing ingredient' in your diet regime.

Find out more about weight loss at http://www.rapid-weight-loss.info/

Article Source: eArticlesOnline.com

2006-01-09T10:56:00.000-08:00

Plan to Eat and Eat Your Plan
by Nicky Pilkington

Poor nutrition has been linked to heart disease, high blood pressure, cancer, and many other diseases. We can reduce our risk by choosing well-balanced meals. Balance, moderation and variety are the keys to eating well to maintain a sound mind and body.

Fast foods and eating out in restaurants have become so prevalent in our society that eating healthy meals are somewhat difficult. Understandably, it is easier to take the kids to a fast food restaurant or drive through after an exhausting day at work. No doubt there are more convenient choices but they are killing us and our families. Like with any change, it is challenging to adopt a new way in the early stages, but not impossible.

First begin with a plan. You have heard many times that if you fail to plan, then, you plan to fail. It is the same with eating. Plan your meals at the beginning of the week. Breakfast is as simple as whole grain cereal, whole-wheat toast, fruit, low-fat yogurt, 100% juice, and skim milk. Pack your lunch the night before so you will not make excuses or be tempted to run to the hotdog vendor. Pack leftovers from dinner, a veggie or tuna sandwich with low-fat mayo, fruit or soup. Purchase ready-made salads [without dressing mixed in] for a quick and easy dinner. Store readily available vegetables with low fat dip for easy snacking. Children love to dunk food into dips, this is a great way to get them to eat a healthy snack.

Prepare meals that can be stored in the freezer such as casseroles, pasta dishes, etc. Before you go to work, take a dish out of the freezer to thaw out. When you come home from work, all you need to do is throw the thawed dish in the oven for about 35-45 minutes and dinner is served without much effort.

Eating healthy on a regular basis does take planning and discipline. At first, it may seem rigorous because you are learning how to prepare meals. Grocery shopping may also feel like a chore. But, within a couple of weeks, it will become a habit and second nature. You will feel more in control knowing exactly what ingredients are being used. Therefore, you do not have to worry about hidden fats or too much salt, that are likely present in most restaurant foods.

Be a good role model for your family. You will be serving them by providing both healthy meals and educating them about leading a healthy lifestyle. This is huge because you are setting the example for your kids and passing it on to their kids, and down the line. So, if there was any evidence before of family history health problems, feel well that you decided to take charge and end the madness or at least decrease the risk for your family's future generations.

The goal here is to enjoy nutritious and tasty foods. Remember, moderation is key so do not be too obsessed or restrictive as you may sabotage your success resulting in binge eating. Many of you can probably relate to forcing yourself not to eat a certain type of food such as a cookie, only to find a whole box devoured later. Have the cookie to prevent overeating down the road.

Plan your meals to incorporate servings of protein, whole grains, fresh fruits, vegetables, and dairy products. RDA suggest for daily intake of carbohydrates: 55-70%, fats: 20-30%, proteins: 15-20% and the World Health Organization suggests 40-50 grams of fiber daily. A varied diet is essential to good health. Concentrate on foods that are high in vitamins, essential fatty acids, antioxidants, unrefined carbohydrates, high fiber, low in sugar, low in fat, low in sodium, and limit alcohol consumption. Eating well and limiting your use of salt, sugar, caffeine, fats, can reduce stress and disease. American Cancer Society has stated that as much as 60% of cancer is related to diet.

You must start by making a decision to live a healthy, less stressful life by developing good eating habits. Come up with a plan and include your family by asking for feedback. Find out what healthy foods they want to try. Get them involved. It is easier to change when you are supported. Eating well will help you manage stress, reduce risk of disease and illness, control weight, and provide energy.

More information on health conditions is available at http://www.healthandfinesse.com

Article Source: eArticlesOnline.com

2006-01-09T10:54:00.000-08:00

How To Have Perfect Workouts
by Shawn LeBrun

I'm going to reveal a simple secret in this article, that if you use it in your next workout, will change how you lift forever.

It's called visualization. And it's very, very powerful.

A few years back, when I was extremely overweight, I learned about the process of visualization. And I started using it in my workouts. And it allowed me to lift with more intensity and concentration than I ever had before.

Here's what this is all about:

When you're lifting, watch yourself in the mirror and visualize how you want yourself to look, while you're doing the exercise.

So I'd stand in the mirror, while doing bicep curls, and I'd visualize my biceps bulging when I lift, veins popping out everywhere.

I started to "see", in my mind's eye, how I wanted my arms to look. I wanted big biceps that people would notice, that would make my shirt sleeves bulge.

Picturing this would help me lift with more intensity and use more weight. And it wasn't long before this visualization became a reality. I started noticing, within weeks, dramatic improvements in my arm size and vascularity.

I also began visualizing myself lifting heavier weights. I visualized my bench press going up a lot easier, with more weight on it.

Every time I stepped foot in the gym, I thought about how I wanted things to be, not how they were at that time.

And as weird as it sounds, positive things started happening a lot more. The weights I lifted increased. My muscularity increased. My intensity and mental clarity increased.

Again, this is very powerful stuff. I remember reading a study about visualization and sports. They took several groups of athletes and had them visualize themselves getting better at their respective sports.

Basketball players began visualizing, day and night, about shooting and making free throws perfectly. Golfers began visualizing driving the ball farther off the tee.

And here's the amazing thing: These athletes did not physically practice. Just mentally. They went over everything in their minds, but didn't do it physically.

They did this for 30 days straight. At the end of the study, the basketball players increased their free throw percentages and the golfers added an average of 25 yards to their tee shots.

Each and every athlete improved on their performance, just from visualizing themselves being better. They did not practice it, they only thought it in their minds.

So start using the power of visualization in your workouts. Picture how you want to look in the near future.

Start to see the weights go up a lot easier, the cardio becoming a lot easier.

I can assure you, put this technique into practice and soon you'll find these things becoming reality.

Shawn Lebrun's newest program, "How To Have A Perfect, Killer Workout... Every Time In The Gym!"

shows you how it's possible to have an incredible workout, every time you go to the gym.

http://www.shawnlebrunfitness.com/killer-workout.html

Article Source: eArticlesOnline.com

2006-01-09T10:52:00.001-08:00

After Christmas Weight-Watchers
by David McCarthy

Christmas Is Over – Weight-Watchers Return To Watching.

It is always sad when a holiday comes to an end, especially a holiday like Christmas that means so much to so many people but stay positive, - it’s only 363 days until the next one. For now the priority must be to reclaim your body and take control of your life again and that starts with your weight.

Throughout our series of weight-watcher articles we always focus on the same basic theme: If you truly want to lose weight you only have to focus on two things - eat less and move more. It really is simple.

Over Christmas we have all gained between one and five pounds (450 to 2,250 grams) and that means that to get back to pre-Christmas weight will take us between one and five weeks. It is not possible to lose weight faster than one pound (450g) per week and expect it remain lost. Therefore this article is about going back to basics of how to lose one pound each week.

One pound (450g) is equivalent to 3,500 calories, or five hundred calories each day. An adult requires a minimum of 2,000 calories each day to remain fit and healthy in the developed world we consume an average of 3,500 calories each day. This intake gives us many options for losing weight. For instance we can reduce our daily intake by 500 calories providing we do not fall below 2,000 calories each day. This will help your weight and consequently your health but will not make you fitter and more able to enjoy life.

That is why we suggest that initially you set out to reduce your daily calorie intake by 300 calories and burn off a further 200 calories through light exercise.

See our calorie burn-off chart at: http://www.recipesmania.com/calorieexerciserate.html

This way you work on both your aerobic fitness and diet at the same time and then as you become fitter you will increase your burn off rate and therefore allow for a few extra rewards in your diet. Remember it is not good practice to lose weight at a rate greater than one-pound (450g) each week or you will soon be putting all that weight back on again rendering your program worthless. The whole point of losing weight is keeping it lost, not losing it this month and watching it come back next.

Start today and you will see results within a week.

This article is copyright © David McCarthy 2005. It may be reproduced in its entirety with no additions. Any changes require written approval from the author.

David McCarthy is webmaster of http://recipesmania.com a site dedicated to freely sharing knowledge of food, recipes, health and personal fitness. You can pick up articles and blogs at http://www.recipesmania.com/rss.xml

Article Source: eArticlesOnline.com

2006-01-09T10:52:00.000-08:00

25 Tips For Restaurant Dieting
by Lee Dobbins

Eating out is a part of almost everyone life and being on a diet shouldn’t prohibit you from enjoying this fun treat. Luckily many restaurants today offer healthy options and some even cater to different diet plans like the Atkins and South Beach Diets.

The rules to sticking to your diet while eating out are the same as when you prepare your own food. Fill up on fruits and vegetables and eat lean meats and fish in small portions. Stay away from all those rolls!

Whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning. Here’s some tips that might help you stick to your diet while enjoying restaurant cuisine.

1. Think Ahead. Get a menu from the restaurant if you are not familiar with their dishes and select a healthy dish ahead of time. This can save you from ordering something fattening under the duress of hunger pangs at the restaurant.

2. Order first. Be the first one in your group to order and you won’t be tempted to change your mind and order some deliciously fattening dish that one of your companions has orderd.

3. Ask for smaller portions. Don’t be afraid to ask for a kids or seniors sized portion. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Ask about the preparation of any dish you plan to order. You want to avoid anything that is cooked in butter and always ask if they have a heart healthy or fat free option.

5. Drink a large glass of water before the meal. This will help you digest easier, feel full faster and therefore eat less.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.

17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!

Lee Dobbins is the owner of http://www.lowcarb-resource.com where you can find more about low carb eating, the glycemic index and dieting.

Visit the article archives at http://www.lowcarb-resource.com/articles3.html

Article Source: eArticlesOnline.com

2006-01-09T10:51:00.000-08:00

Stress And Your Diet
by Lee Dobbins

Do you run to the snack drawer when you get stressed out? For many people there is a direct relationship between stress and the foods they eat. For many turning to snack foods in stressful situations is a method of comforting themselves, but what many don’t realize is that what you are eating can also add to your stress.

Stress has more of a role in what we eat than many realize and a great deal of overeating can be attributed to stress. One common substance that we ingest which can be related to our stress levels is caffeine. Caffeine is not only found in coffee but is also in tea, soda and chocolate. Caffeine can add to your stress by elevating your heat beat as well as your blood pressure. Cutting out caffeine may help you reduce stress, but it is advised to cut back gradually to avoid suffering the ill effects of withdrawal.

Some people turn to alcohol when they get stressed but alcohol can actually increase stress. Alcohol can make your body produce adrenaline which can affect your sleep. Drinking alcohol can make you tense and can interfere with your bodies immune system.

One common comfort food that many stressed out people turn to is sugar. Who hasn’t ripped open a candy bar after a stressful work day? While it may seem like this is comforting you, it can actually make you feel more stressed. This is because sugar can affect the adrenal glands which can lead to depression and irritability. Fatty foods go hand in hand with sugar and fat can strain the cardiovascular system leading to more stress on your system.

Typically people either turn to sugar or salt for snack foods but eating salty foods is no better on your system. Salt raises blood pressure and can cause you to feel out of control with your emotions. If you are already stressed out this can compound your feelings.

If you want to control stress, you should take a good look at what you are eating. Try eating a diet rich in fruits, vegetables and whole foods. These foods will naturally help you fight stress and are filled with nutrients that will help your overall health. In addition, eating healthy won’t pack on the pounds thus allowing you to avoid the stress of weight gain. In order to get the maximum amount of nutrients, aim to eat the majority of your fruits and vegetables raw as some important vitamins and enzymes can be lost during cooking.

How can you tell if your diet is adding to your stress? Pay attention to any warning signs. Do you experience headaches after eating? Are you having neck or back pain? Do you get irritable after dinner? Are you feeling anxious for no reason? If you answer “yes” to any of these, you might have food induced stress. While fighting this with better food choices, also make sure that you get at least seven hours of sleep each night in order to ensure that you are well-rested. Being tired can contribute significantly to your stress level.

There is no question that there is a connection between stress and you diet. Eating caffeine filled drinks and sugary foods will make you jittery and hyper as well as reduce your ability to concentrate and relax. On the other hand, meals loaded with vitamins and minerals will give you clarity of mind and give your body the ability to better handle any stressful situation that comes along.

Lee Dobbins writes for www.better-self.com where you can learn more about self help and self improvement.

Read more on how to handle stress at www.better-self.com/stress-articles.html

Article Source: eArticlesOnline.com

2006-01-09T10:50:00.000-08:00

Who Else Wants To Know About The Mediterranean Diet and Fitness
by Roy Barker

Eating and Exercising Your Way to a Healthy Life

Introduction

If you are interested in developing a diet and exercise plan that will either assist you in losing weight or that will work to aid you in maintaining a healthy, close to ideal weight, the Mediterranean Diet and regular exercise routine can go far towards assisting you in meeting your important goals. A person who is interested in either losing weight in a healthy manner or who is interested in avoiding gaining unnecessary weight and staying in good, sound condition, needs to appreciate that there are no quick fixes.

In this day and age, the airways, the Internet and print publications are filled with adverts for countless fad diet plans and programs promising quick results -- quick fixes. More often than not, while these fad diet plans may allow for a fast weight loss at the outset (which is not necessarily a healthy effect), over time the weight does not stay off and a person may very well end up worse off than he or she was at the outset.

When it comes to appropriate and lasting weight loss and ideal weight maintenance, you need to develop a plan of healthy living that includes adopting an eating routine like that offered through the Mediterranean diet. In addition, as a necessary companion to a proper diet, you must incorporate regular exercise into your daily life.

Four Common Responses to Diet and Exercise

When the interrelationship between diet and exercised are mentioned, people tend to have one of four different responses:

??Some people simply do nothing in regard to bettering their eating habits and engaging in an exercise routine. They essentially are wishing their weight problems away.

??Other men and women snag onto a fad diet but do not exercise.

??Still others embark on a frantic workout program but do nothing to alter their eating habits towards a more healthy routine.

??Finally, there are people who understand the necessary interrelationship between diet and exercise. These men and women create a coordinated approach that includes a dietary regimen like that offered by the Mediterranean diet and a regular work out routine that includes a variety of necessary exercise routines.

Three Elements of a Vital Exercise Regimen

A well developed exercise program that will compliment the Mediterranean diet consists of three different components:

??Aerobic exercise

??Strength training

??Stretching

Aerobic exercise is important in conditioning the heart and contributing to an overall sense of wellness.

Strength training assists you in working your body into a generally healthy status. Through strength training, you develop more stamina and a better ability to effectively use the food your consume throughout the day.

Stretching works to ensure that your body remains limber -- not only during your workout routines, but throughout the day. A limber body is less inclined to be injured.

Conclusion

By understanding and capitalizing upon the interrelationship between a healthy diet -- such as the Mediterranean diet -- and regular, comprehensive exercise, a person will be well on his or her way towards a healthy and long life.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray's sites along with other relevant information at http://safe-and-easy-weightloss.com/wordpress/ or www.weightloss-diet-health-vitamins.com

Article Source: eArticlesOnline.com

2006-01-09T10:48:00.000-08:00

Drinking and Dieting
by Stephen Todd

Eating, drinking, and dieting are three things that can coexist with one another when each of these activities gets a certain level of respect.

You have to respect that eating too much will increase your weight, drinking too many of the wrong liquids will have negative effects on your body; and you must respect the amount of discipline and commitment that dieting demands.

When drinking and dieting, there are a few suggestions to follow. A dieter should drink at least eight glasses of water. Not only does water provide hydration, but it also has amazing effects on the skin and other process of the body.

When dieting, drinking alcohol and sugary sodas should be limited because it tends to lead to overeating.

When drinking milk and dieting, you should choose fat-free or low-fat milk selections. These low in fat choices will give you the feeling of fullness, eliminating the urge to eat unnecessarily.

Vegetable juices, tomato juice, as well as V8 also make a dieter feel full without the unwanted additional calories of food.

Drinking Alcohol and Dieting

When drinking alcohol and dieting, you should know that moderate consumption of alcohol is allowed when the correct choices are made.

Not all alcoholic drinks contain the same ingredients, calories, and effects on a diet.

Clear liquor is one of the best drinks to consume while on a diet because it contains about 100 calories and little carbohydrates. This can be a shot of vodka, rum, or gin - enjoyed over ice or straight.

Mixed drinks that contain club soda, diet soda, or water are a good choice because it lasts longer, but will not do as much damage as a pina colada.

For those of you who like a nice glass of wine with your meal, drinking wine while dieting is acceptable because a 5-ounce glass of red or white is low in carbohydrates and calories. Just keep in mind to avoid the sweet selections.

Other options include a light beer or vegetable juice cocktail, such as a Bloody Mary.

Drinking beverages with heavy cream while dieting is a no-no.

Drinking Coffee and Dieting

There are diets that allow coffee drinkers to feel at ease because coffee is fat-free.

Even though coffee in itself is fat-free, it is what people add to their daily caffeine jolt that makes it bad when dieting.

Fat-free milk is ok, but heavy cream, certain creamers, as well as the amount of sugar you add can make coffee your enemy, especially if you drink a lot of it.

All you have to do is remember that without added sugar or cream, coffee does not contain any calories.

Drinking Fruit Juices while Dieting

When choosing a fruit juice while dieting, you should always peek at the nutritional information found on the label. You have to make sure that the juice is made from real fruit and not the sugar-filled concentrates that flood the grocery shelves.

Drinking Milk and Dieting

Have you spotted the commercials for milk that says a certain number of dairy servings will actually help you to lose weight?

One of the reasons that milk helps some to lose weight because it makes a dieter feel full from a low-calorie, low-fat milk choice. It also aids in bone strength, as well as lowers blood pressure.

Drinking Tea while Dieting

Plain tea does not have any calories before you add your sweeteners and milk.

If you are looking for an option that does not contain caffeine, you may want to check out black or green tea.

You should also know that some herbal teas possess a diuretic effect.

When it comes to the consumption of iced tea, you should know that when purchasing it from a grocery store, you have to check the label to make sure that it contains no sugar.

If you must have sugar, homemade iced tea is the best because you can control the amount that goes in. Keep in mind that 2 teaspoons of sugar equal 30 calories.

Drink yourself thinner with green tea

One of the best drinks to use when dieting is green tea which if incorporated in a diet can help you loose weight easily.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-09T10:47:00.000-08:00

Using Yoga For Weight Loss
by articleprobe

By Michael Paetzold

Yoga can be put to good use for taking off excess pounds through the power of creating a state of mental and physical well being. The basic tenets of Yoga promotes a healthy lifestyle and when combined with a calorie reduction can help to speed up your weight loss. It will increase your metabolism

by increasing the caloric burning process. All weight loss is based on using more calories than you take in. It will also allow you to increase your ability to concentrate and focus.

Your thyroid regulates your metabolism and is responsible for the chemical processes that transform food into energy. Yoga uses a series of twisting poses that will help to stimulate the work flow of the internal organs. This will cause your metabolism to increase and burn more calories which will eventually cause you to have a lower body weight. Another side effect is that it will help to improve your circulation and increase your energy level.

The various back bends combined with the forward bends will help to stimulate the metabolism. The poses that affect the neck region can be helpful in stimulating the thyroid if the weight problem is caused by a hormonal imbalance. Poses that will help the most for this include the camel, rabbit, plow,

bridge and head stand. Going quickly between the various poses can help to accelerate the weght loss. Beware though that those seriously overweight may find some of these poses extremely difficult and should start slowly with the easier poses and add others as they become more confident in the easier ones.

You can use standing poses to increase muscle strengthening such as the warrior. These will help to create higher endurance and increase your caloric usage.

Remember that a gradual approach is best with all Yoga practices. The long term effects on your weight loss regime will become evident and even more so the inner peace and general well feeling that Yoga will promote within you.

Michael Paetzold is the webmaster of
http://innerselfimprovement.com where you will find information
to improve the inner you. Weight loss, better self image, time
management and much more are addressed there.

Free Article Distribution Service provided by: http://www.articleprobe.com

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Article Source: eArticlesOnline.com

2006-01-09T10:46:00.000-08:00

10 Tips To Avoid The Holiday Bulge -And Inner Thoughts About Them
by Nicky Pilkington

Do you find it almost impossible to stay conscious and contentious about weight and nutrition during the holidays? Of course you do. More than half of all Americans are overweight. All American's are in this together.

You can take heart from a new government study which shows most Americans gain about a pound over the holiday. You're not alone. The study shows that during the holiday period, for the people in the study, two main things influenced the holiday weight gain: level of hunger and level of activity. Those who reported being less active or more hungry had the greatest weight gain.

If you can stay focused on dealing with just those two things, you'll probably win.

"An ounce of prevention is worth a pound of weight gain," according to Dr. Samuel Klein. He is Director of the Center for Human Nutrition as Washington University in St. Louis, MO. "Preventing the increase in weight is a lot easier and better than actually gaining weight and then trying to get it off again."

The answer is simple. Eat less and exercise more.

The good news is that most of the people overestimate how much they had gained. Fewer than 10% gain 5 pounds or over.

The bad news is that although the one pound gained seems like a small amount, that weight WAS NOT LOST during the rest of the year and those single pounds accumulate over the years and add up to obesity.

Here are some helpful hints and tips put together by skinny people to help you avoid the tiny little weight watching issues you face during this joyous season [along with the thoughts going through weight watcher Wanda's head as she listened to the skinny people happily chirping out their advice. NOTE: Wanda isn't her real name.]

1)."You SHOULD stay active, darling. The best thing for you to do is to stick to your regular schedule and routine." [Routine? Wanda's family doesn't have no stinking routine in November and December. Wanda doesn't have no stinking time for her regular yoga classes, workouts at the gym, long dog walks, you ninny, because in addition to shopping, home decorating and cooking, Wanda has to take every one of the kids to EXTRA practices and activity for pageants, concerts and freaking fund raisers! Wanda's too ACTIVE to stay active, darling.]

2). "Don't let yourself get hungry. Don't arrive at the party starving. Be sure you eat your normal, healthy meals, especially breakfast. A protein rich breakfast "resets" the body and starts it off not hungry. Don't starve yourself, thinking you can "save up" calories. Fill up before the big holiday feasts with healthy vegetable snacks." [Normal? There ain't no stinking "normal" in November and December, and Wanda's not sure she ever has normal, healthy meals. She's got a life to run. Wanda doesn't't't know where YOU'RE having Thanksgiving, but Wanda's family's appetizer table has God's own Cheese Puffs and Ruffles with sour cream/onion dip, Brie on sourdough and 80 plates of cookies and bowls of peanut M&Ms on every available surface! There is nary a vegetable snack in sight.]

3) "How can you keep the pounds off at calorie rich parties? Stay away from the food! Literally ... stay on the other side of the room from the buffet table or appetizers tray. [Wanda liked this one. She'll just go plant herself in the bathroom and lock the door. Maybe she can find a place under the pile of coats in the back bedroom. A nap sounds nice.]

4). "Wear clothes which are slightly tight and your favorites. You'll think twice about the third helping if you can't let your belt out a notch. Always remember there's about 8 pounds between dress sizes." [What skinny sadist came up with this bright idea? Wanda bets she's a size 2, and hides an eating disorder!]

5). "Portion size is the real secret. Keep salad portions large and all other portions extra small. When it comes to sweets, think quality, not availability. Just because the candy corn is there doesn't mean you have to eat it. Don't be afraid to cut off "just a bite" of a high calorie treat. Put the rest back on the serving tray. If you're the hostess, pre-cut high calorie items into tiny portions to help your friends. Just a bite may be plenty to satisfy you. [Just a bite! Just a bite? Wanda's stressed to the max and darn it, Wanda DESERVES a candy treat ... and a WHOLE one. Heck, Wanda's double stressed, so she deserves ...]

6). "You don't need to be stressed. Take Time for You. Get a massage or a nice facial. Sit down and slip your shoes off." [Don't you know Wanda's facing a month and a half on shopping overdrive and the only place to sit down is at the mall's fast-food court? McDonald's doesn't have a massage spa. If Wanda slips her shoes off, she'll NEVER get them back on again, you fool.]

7). "Keep up your food diary ... every day of the holiday ... it will help you pinpoint your special weaknesses. Just one 150 calorie chocolate chip cookie each day will add up to an extra pound in only 3 weeks." [Wanda can't even find her food diary in chaos house. And, she really needed the information on the cookies. Thank you very much. Wanda just ate three, and she doesn't need any food diary to pinpoint this little weakness.]

8). "Only eat things you really want and care about. So what if your neighbor brought okra au gratin everyone's raving about? Use that space on your plate for a homemade roll, hot from the oven. Put real butter on it. Life is choices. Treat yourself to what you want and LEAVE THE REST IN THE SERVING DISH."[Good advice. How thankful do you think Wanda'd be after a feast of Brussels sprouts and tofu salad while she's passing the yams, potatoes and gravy to Aunt Lucille? Wanda bets Lucille's glad she got granddad's wiry build instead of those wonderful wide childbearing hips from grandma's "peasant" stock!]

9). Drink water instead of alcohol which has empty calories and lowers will power. Avoid sugary sodas which throw your metabolism into pendulum swings. [You didn't mention eggnog. Eggnog is OK, then, right?]

10). "Don't eat while you cook. Those little "tastes" can turn into 1000 calories before you've blinked." [Wanda just spent 304 hours in the kitchen, cooking. She HAS to taste everything before she serves it, or they'll hate it and won't love her any more. And besides, cookie dough doesn't have any calories, does it?]

Well, that's all 10 pieces of holiday advice. Here's just one parting thought from Wanda.

Santa's fat and everybody loves him! The baby Jesus is fat, too. The turkey is so fat it can hardly stand up! Nobody buys a skinny Christmas tree, do they? Get a grip. Get a life. Have a HAPPY holiday.

Find out more about weight management at http://www.rapid-weight-loss.info/

Article Source: eArticlesOnline.com

2006-01-09T10:28:00.001-08:00

New Year Resolution-Join a Gym to Workout? Lose Weight And Gain Muscle?
by Chris Chew

The New Year will soon arrive with much expectation. Many of us will be writing our New Year resolutions with some trepidation. Others write with great motivation. Are New Year resolutions meant to be broken? For some, yes, but most people will give it a shot.

For those whose resolution is to keep fit and healthy and enjoy life looking and feeling fantastic, then this article is for you and to motivate you to keep to your resolution successfully.

Different people exercise and workout for different reasons. Some want to be macho looking hunks, some want their fitness to be at their peak, some to lose weight and body fat and most people just want to gain muscle to have a well toned and attractive body. But whether you workout in a gym for general health and fitness purpose or to lose body fat and gain muscle to look attractively desirable, you will reap tons of fitness and health benefits whether you workout in a gym, at home or in a park. In fact unless you want to gain big muscle, it is not necessary to join a gym to reap the benefit of having a great workout. This will save you the hefty gym fees too.

For all those of you who workout regularly, you will be glad to know whatever reasons that compel you to workout, there are many more reasons for you to continue doing so.

For those of you who don't exercise at all, hey folks, these benefits are what you have been missing out.

•Better blood circulation will add a glow to your skin and hair. Not only will you be fit and healthy will have a glowing complexion. Where do you think the saying "Glowing with Health" came from?

•Lose weight or more accurately, to lose body fat. Yes, losing weight and losing fat although being used interchangeably to mean the same thing, it is not. By saying lose weight, it could mean you are loosing water, waste, and worse of all, you your muscle. Losing body fat merely meant what it says, fat loss. That will give you an attractive physical appearance.

•Exercise are excellent stress reliever. This is because when you workout and when your exercises are intensive enough, you will produce endorphin. Many call this a happy hormone.

•Increases bone density and therefore keeping osteoporosis a bone disease afflicting most women as they age at bay. Your bone will be wasting away along with your muscles. Therefore you must exercise to build strong bones and retain your muscle mass.

•When you exercise, your muscles get stronger and grow. The more muscle fiber you have, the higher is your body metabolism. The higher your body metabolism, the more body fat you will burn. That is why to lose weight permanently, you have to gain muscle.

•Gain strength and endurance. That flight of stairs will no longer be as daunting. The football game you play will be a breeze. Why? Because as your fitness level builds up, day to day chores become easier and you will enjoy whatever you do without tiring so easily because of the increased physical fitness gained through regular exercise.

•Reducing your chances of getting heart diseases, stroke and certain types of cancers which are the top killer diseases. There are many other diseases which exercises will cut down the risks of them afflicting you.

•Reduce triglycerides and bad cholesterol, raising the level of good cholesterol. Again this will protect you from diseases caused by bad cholesterol.

•Protects you against injuries as you are fitter and more nimble. You are also more flexible and will discover a new gait in your movement. Boy, it sure feels good to be in good health isn't it?

•Improve immunity. Save your doctor's bills! This means putting more money in your pocket!

•Hmmm... enhance sexual desire and performance. Remember we talked about endorphin, the happy hormone earlier? You also produce this hormone when you are having sex. Getting more interesting isn’t it?

•Lower resting heart rate and high blood pressure. That means your general cardiovascular or heart health will improve.

•Improve coordination and balance. Ask the lady for a dance, will ya?

•Regulate insulin sensitivity thus prevention of type 2 diabetes. Thus you will not put on weight so easily and in fact may even lose weight.

•Increase confidence and self esteem. Of course you can walk tall and proud because you will have improved your posture holding up your new found musculature, glowing with health and a sexily toned body to the boot!

So get into your running shoes now and head for the gym now! Go ahead, lose weight and gain muscle for the New Year. Break this New Year resolution at your own peril.

Chris Chew is a personal trainer who count fashion models, international pageant winners, actors and other celebrities as his clients.

He authored "Burn Fat Build Muscles Fast!" ebooks at http://www.sgfitness.com and runs a health and fitness outfit in Singapore http://www.sgfitnessonline.com

Article Source: eArticlesOnline.com

2006-01-09T10:28:00.000-08:00

Low Carb Does Not Mean No Carbs
by Frances Coleman

In the Garden of Eden, Adam and Eve were given everything they needed to be healthy and happy. They had plenty of vegetables, fruits, fish, and meats. The garden was a buffet of all you can eat healthy foods.

Now when I say all you can eat, I am not talking about your local pizza buffet or the greasy spoon buffet. I am talking about an abundance of healthy carbs and lean meats.

Yes, they probably had potatoes but without a deep fryer or butter and sour cream, those potatoes were not a problem. There were no chocolate trees, no potato chip factories, no sweet soft drinks, and definitely no ice cream.

They were provided with the nutrients that their bodies were created to need and nothing more. Unfortunately, when they were thrown out of the Garden, the road to unhealthy eating had begun.

As with everything in history, as man progresses, he regresses.

The first warrior's weapon of choice was a stone. Look how far we have come from that stone that was used for the first murder. Now we have bombs that can blow up whole countries.

Progress? -- maybe not.

In terms of food, we have more choices than ever before in history, but one truth has survived since the beginning of time. If you consume more calories than you utilize, you will gain weight. Every diet, no matter which one you look at, still runs on this principal.

Eating a balanced diet of Adam and Eve's fruits, vegetables, and lean meat will allow anyone to lose weight.

Add exercise and you will lose more weight. Even a twenty minute walk will help you lose weight. How many of you ride around a parking lot five or ten minutes to find the closest parking space rather than walk a few extra steps.

Don't deny it; I know you are out there because I have seen you.

I have lived in the South my whole life. Yes, we love fried foods, bountiful tables of food, and a good dessert and yes even bread.

For centuries our Southern ancestors ate this way and created our tradition of fabulous Southern cooking. We cooked our vegetables in meat and couldn't imagine a meal without biscuits or cornbread. My grandmother cooked that way and to this day I remember her meals. My mother cooked that way and I can still taste her fried chicken.

The difference is that in those days people didn't have to run on a treadmill or use exercise equipment. Exercise came from hard work. My mother picked cotton when she was young. My grandmother never had inside plumbing. She worked hard all of her life. She expended those calories she was eating by years of cleaning, cooking from scratch, walking to the out house, using a wringer washing machine, and carrying heavy pans of boiling water for baths and dish washing.

Yes, in short they could eat what they wanted because they expended more calories than they took in each day. Today, we simply do not work as hard. With all of our appliances that make work easier and non manual labor jobs, we simply cannot eat the way our ancestors did. We can't eat the fried everything, the greasy vegetables, bread at every meal, and the desserts our forbearers ate. Of course, we can, but we will pay the price by gaining weight.

My blog is all about finding ways to eat healthy without feeling deprived or hungry. I include recipes that I have created for my husband and myself that follow the guidelines for low carb eating but are delicious and easy to prepare.

I don't know about you, but if a recipe has more than five ingredients, I move on. Learning to stay home and cook simple, delicious meals will also help you to stay away from restaurants where the chef piles your plate with enough food for not only you but the whole table.

Restaurants are definitely a place where you can eat low carb, but take a look at the calorie count. When I did, I was horrified. The slightly boring meal that I thought was low carb and, therefore, low calorie was a disaster. I could have had something really tasty for the calories contained in that mediocre meal.

Low carb has become my life and I have never felt better or healthier. Remember; when you have that desire for bad foods, ask yourself what would Adam and Eve have done. On second thought maybe that's not such a good idea. It's their fault we have all these problems in the first place. If it weren't for them, we'd still be in the Garden of Eden eating the way we were created to eat and we would all be slim as super models without all the air brushing.

After years as an educator and more degrees than she can count, Frances Coleman now writes professionally. She is a prolific reader with an advanced degree in research techniques. Read her daily blog for low carb recipes and weight loss tips at http://www.LowCarbsWizard.com/blog

Article Source: eArticlesOnline.com

2006-01-09T10:27:00.000-08:00

Quit Playing The Blame Game
by Tracie Johanson

Remember when we were 7 years old? At that age, any insult (no matter how mean or despicable) could instantly be nullified by simply replying "I'm rubber, you're glue....whatever you say bounces off me and sticks on you!"

Even though we're not seven years old anymore, insults still aren't any fun. Many of us thought we'd outgrow name-calling and the 'blame game', but here we are, fully grown adults, still playing those games.

We may not all be calling each other names, but many of us are still playing the 'blame game'. We blame others for our weight gain. We blame others for our failed diet. We blame others for our perceived failures. But are others at fault?

Sometimes what we say to others 'bounces off them and sticks on us', to paraphrase the old rhyme.

While we'll admit that genetics do play a huge role in our weight, it's also true that each of us makes daily choices that impact the number on the scale.

So who (or what?) are we blaming for our weight? Genetics? Fast food? A busy lifestyle? Ice cream? Family? Work?

The bottom line is that while we may be able to legitimately blame someone (or something) else for our current weight, we are all in control of our future weight.

Each of us knows how we arrived at our current weight. Perhaps we've always been heavy. Perhaps that weight crept on during the last few years. Or, maybe, we were thin until we hit age _____ and then the pounds started piling on. However we arrived at our current weight, the fact is that we're here. We cannot change the past. But, we do have control over the future.

No matter how hard we try, we can't change what we ate yesterday. In the same way, we cannot go back in time and alter the amount of exercise we got yesterday. The past is behind us.

But the good news is that the future hasn't happened yet. Each of us can choose to eat better tomorrow. Each of us can choose to exercise tomorrow.

For many Americans, a major reason why we're are not getting thinner is our tendency to get 'stuck in the past'. Too many of us are wasting our time trying to place the blame for our weight on someone else, rather than planning to do something about it.

A perfect example are the lawsuits now pending against fast food restaurants. Thousands of people in the United States have decided that fast food restaurants are to blame for their weight. Are they right? Maybe, but probably not. This article isn't the place to judge whether or not restaurants are to blame for the obesity epidemic in our nation. Instead, the point we need to learn here is that if we want to get results, we must stop worrying about the past and start living for the future.

So, while some of us may have legitimate complaints about the past, let's ask ourselves if that really matters. Life isn't fair. Some of us are genetically inclined to be heavy, just as some of us are genetically inclined to get cancer. Either way, it's not fair. But rather than throw up our hands in dispair and give up all hope, let's take control of our future!!

Remember that we cannot change our past but we all have some degree of control over our future.

The moral of the story is to start today. Sure, maybe we've skipped a few (or a few dozen) workouts. Sure, maybe we ate four servings of cheesecake yesterday. We can't change the past, so let's focus on the future.

The past may be full of bad diets, skipped workouts and expanding waistlines.....but the future is yet to come. Let's stop the blame, take control of our future, and get busy. It's our choice.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-09T10:26:00.000-08:00

How To Burn More Calories and Lose Weight 24 Hr A Day. Get Rid Of Extra Calories
by Chris Chew

To burn more calories 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle. By then, you will be able to burn off extra calories fast forever. You will no longer be fat and unhealthy.

So how do you burn more calories 24 hr a day? Here are some simple steps to burn more calories:-

•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body calories you will burn because the calories you have eaten will be burned for energy by your muscles. It is estimated that with each pound of muscle you put on, you will burn an extra 35-50 calories everyday even when you are sleeping. You can see how much calories you will burn in a year just by multiplying these figures 365 days of the year. All these calories are burnt just because you have gained a pound of muscle. What if you have more muscles?

•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.

Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more calories from your body fat to fuel your cardio exercises so that you will lose weight and body fat consistently.

•Eat 5-6 times a day with about 3 hrs intervals between meals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.

The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn calories in the night. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night. That means you will be losing weight even when you are sleeping.

•Take slow release protein supplement before bed such as casein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.

So with a combination of all these activities, you will be burning body fat calories almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning more calories round the clock now.

Chris Chew is a personal trainer who count fashion models, international pageant winners, actors and other celebrities as his clients.

He authored "Burn Fat Build Muscles Fast!" ebooks at http://www.sgfitness.com and runs a health and fitness outfit in Singapore http://www.sgfitnessonline.com

Article Source: eArticlesOnline.com

2006-01-09T08:12:00.000-08:00

How To Finally Lose Weight Rapidly
by Saleem Rana

Let's look at the effects and possible complications of obesity:

Obesity increases the risk of developing disease. Possible complications include:

• Heart disease

• High blood pressure

• Cancer

• Diabetes

• Gallbladder disease

• Breathing problems

• Bloating and stomach upsets

• Varicose veins

• Severe psychological problems

In fact, according to some studies, almost 70 percent of heart disease cases in the United States are linked to excess body fat, and obese people are more than twice as likely to develop high blood pressure.

Obese women are at nearly twice the risk for developing breast cancer, and all obese people have an estimated 42 percent higher chance of developing colon cancer.

Almost 80 percent of patients with Type 2, or non-insulin-dependent diabetes mellitus are obese.

The risk of medical complications, particularly heart disease, increases when body fat is distributed around the waist, especially in the abdomen. This type of upper body fat distribution is more common in men than in women.

The social and psychological problems experienced by obese people are also challenging. Discrimination for “fat” people is most likely to occur in educational institutions, employment, and social relationships.

Other psychological effects include stress, nervous tension, boredom, frustration, lack of friends, depression, inferiority complex, and poor self-esteem.

Here are some action steps to take.

1. The Proper Plan

Before taking actions in any problem we encounter, there should always be a plan first..

Beginning a task without planning is like building a house without a blueprint or fighting against a basketball team without a team play with your teammates. How can you expect a good outcome?

Losing weight is not at all different from any other situation. It also involves taking action based on proper plans built on good information. The better your plan, the more solid the information it is based on, the more satisfying your result.

2. Setting a Goal

Okay, so your weight is 20% above the considered normal for your height. You tend to eat more than 5 regular meals a day. You’re certain that you’re physically unfit. Now, the question is, what do you want to happen?

Setting a goal is the first step in planning. Know what you want to accomplish. This way, the road you are taking is clear. You can keep track of your journey – whether or not you are heading in the right direction. With a goal in mind, you are always motivated to finish a task, or in some cases, to start doing it.

3. Be Definite

Setting a specific goal, when planning to lose weight, improves your chances of success.

Be clear and definite with what you want happen.

Vague aims such as ‘I’d like to be healthier’ or ‘I need to lose a few kilos,’ tend to produce half-hearted efforts and poor results.

Instead, state your goal distinctly: ‘I want to lose 2-3 kilos this week and every week’ or ‘I will trim my waist line from 40” down to 32” by the end of the month.’

If you need to, write it down and put it where you will always see and read it. This way, you’ll always be reminded of what you want and need to accomplish by the end of the month, the week, or even the day.

4. Be Realistic

In establishing a definite goal, make sure that it is possible and doable – realistic, in simpler terms.

How can a goal like ‘I’ll lose 15 lbs in just a week happen if even the most accurate weight-loss diet suggests that you can only burn 6-7 lbs in a week?

Goals need to be sensible so that they can be achieved.

When you set an unrealistic goal, you’re setting yourself up for disappointment. Many people give up on their goals because they fail to base their plans on the correct information.

5. Strategizing

After deciding on your goal, the next step is planning how to accomplish it.

Planning involves proper scheduling of activities throughout the whole day for a certain period of time.

These include exercises, meals, and rest.

It also includes the time these activities should be done, the duration, and in the case of eating meals, the food to be consumed.

This way, inappropriate spur-of-the-moments decisions can be avoided.

A proper and effective plan consists of quality time for performing such activities. Give yourself enough time to meet your goals. For example, sleep should be scheduled to last for around 8 hours a day so that you’ll be able to get enough rest. Lack of sleep may cause improper eating habit the next day.

Again, plans should be realistic. Include only time and activities you know you can accomplish for a given period of time.

After preparing the plan, write it down since you can’t always keep the many details in mind. Post it in a place where you can always see and read it to remind you what your plans are for the day.

Try your best not to skip anything in your scheduled plan. Work on making it happen.

6. Change your mind, change your life

The first step to change is in your mind. Once you can activate a positive intention, the process of change begins. If you really want something to happen, you have to say “yes” to it. Then, and only then, can you see and experience ways in which you can shift your reality.

Saleem Rana is a psychotherapist in Denver, Colorado. If you would like more information on how to rapidly lose weight, you can get it at http://theempoweredsoul.com/obesityhelp.html

Article Source: eArticlesOnline.com

2006-01-09T08:11:00.000-08:00

Microbiotic Diet - A Low Fat Way of Dieting
by Stephen Todd

There are many diets to consider when you wish to change your eating habits, lifestyle, health, and weight.

George Ohsawa, who promoted that a simple lifestyle produced positive health benefits, created the microbiotic diet. The diet was comprised of ten restrictive steps, forcing the dieter to exhibit a great deal of self-control.

For example, the last stage of the microbiotic diet involves the dieter consuming only brown rice and water. Diet planners, due to its excessive restriction no longer suggest this first version of the microbiotic diet.

Well Being

The microbiotic diet appeals to some because it not only focuses on the physical well being of a dieter, but also deals with the spiritual and planetary aspects of health.

The microbiotic way of dieting is low in fat, as well as high in fibre. Vegetarians could easily follow this diet because the diet places emphasis on vegetables and whole grains.

The microbiotic diet calls for low amounts of sugar, dairy items, and meat.

Soy products

Soy products are also an integral part of the diet because they contain phytoestrogens, thought to have positive effects on cholesterol levels, menopause, as well as some types of cancers. This is why patients who are suffering from cancer or other chronic diseases have followed this strict regimen.

The phytoestrogens may also prove beneficial in the prevention of estrogen-related cancers like breast cancer. It is important not to confuse this healthy way of eating with a cure for serious medical conditions and diseases.

Whole Grains

When following the microbiotic diet, 50-60% of each meal will consist of whole grains, including brown rice, barley, millet, rye, corn and buckwheat. This diet allows an occasional meal with rolled oats, noodles, pasta, bread or baked products.

Soup

Each day, 1 to 2 bowls or cups of soup are required. It is suggested that a dieter choose shoyu or miso, which contains fermented soybeans.

Vegetables

Vegetables make up 25-30% of the daily food intake, where 1/3 of the vegetables should be eaten in their raw state. Boiling, steaming, baking or sautéing should prepare any other vegetable portions.

Beans

10% of the daily food intake should consist of cooked beans. Bean products such as tofu or tempeh can also be eaten.

Cooking Oil

The most common cooking oil used when preparing meals is dark sesame oil. Additional oils to consider include light sesame oil, corn oil, as well as mustard seed oil.

Flavourings

Natural sea salt, shoyu, brown rice vinegar, grated ginger root, fermented pickles, roasted sesame seeds and sliced scallions are some of the seasonings that can be used when adding flavor to foods.

When it comes to animal by-products while on the microbiotic diet, small amounts of fish or seafood are acceptable each week.

Dieters should stay away from eggs, dairy, meat, and poultry.

When eating fish or seafood, microbiotic dieters should consume horseradish, wasabi, ginger, or mustard in order to aid in the detoxification process against the effects of the seafood.

Other foods allowed while on the microbiotic diet include the moderate consumption of seeds or nuts, as well as desserts such as apples and dried food.

Dieters should not consume sugar, honey, molasses, chocolate, or carob.

Fruit

Several times a week, the diet permits fruit such as pears, peaches, apricots, grapes, berries, and melons. Avoid tropical fruits, such as pineapples and mangoes.

The microbiotic diet can be tailored to fit individuals depending on their age, gender, health concerns, as well as climate and seasonal factors.

Side Effects

There are a few side effects associated with this diet. Certain nutrients are not absorbed into the body through this diet, such as protein, vitamin B12, iron, magnesium, and calcium. This can affect a dieter by lowering their energy levels, as well as lead to health complications.

Some nutritionists frown upon this diet because they feel it is too restrictive.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-08T20:36:00.001-08:00

Quick Weight Loss!
by Tracie Johanson

Perhaps you've heard the joke about the shocking news headlines from the year 2050: "New study reveals that exercise and proper nutrition is the key to successful weight loss!"

It seems that we're always looking for a quick and easy way to lose fat, but those darn studies and that reputable research just keeps getting in the way of our dream!

There's always someone out there telling us we can lose fat without watching our diet and without any exercise. As much as we'd like to believe that's true, deep down inside we know better. The ads promising that we can 'get slim quick' remind us of the 'get rich quick' infomercials we see on late-night television. Still, there's no shortage of 'get slim quick' products out there.

A YaHoo search of the term "Easy Weight Loss" yielded about 10,600,000 hits.

A Google search of the phrase "Quick Weight Loss" showed about 14,300,000 recommended sites to visit.

Looking up "Easy Fat Loss" on YaHoo revealed about 4,290,000 answers.

Finally, running a Google search for "I want to lose weight but I don't want to exercise because I don't have the time, money or will power" will bring up about 633,000 sites. We're not kidding!

Compare that to the Google results for "Weight Loss Truth": only about 2,760,000.

PERMANENT FAT LOSS REQUIRES EFFORT:

Let's face it, there really is no good way to lose fat without any effort. Successful and permanent weight (fat) loss takes some time, it takes some effort, and it certainly requires some exercise. Consider what Dr. Gabe Mirkin had to say on the subject: "There are many products on the market today that promise to help you lose weight. None will help you unless they get you to exercise more and eat fewer calories." (Source: The Sportsmedicine Institute, Inc. - DrMirkin.com)

DON'T BE TEMPTED BY SHORTCUTS:

So is it possible to lose weight quickly? Sure, but weight loss achieved quickly and/or by 'cheating' will never be permanent and is usually not healthy.

Remember the phen-fen pills that were popular just a few years ago? While they certainly helped you lose weight, they were withdrawn from the market in September of 1997 after being linked to the occurrence of serious cardiac valvular disease, and primary pulmonary hypertension.

Ephedra, another weight loss pill, was pulled from shelves on April 12, 2004. After a careful review of the available evidence about the risks and benefits of ephedra in supplements, the FDA found that these supplements present an unreasonable risk of illness or injury to consumers. The data showed little evidence of ephedra's effectiveness, except for short-term weight loss, while confirming that the substance raises blood pressure and stresses the heart (Source: nccam.nih.gov).

Please note that the National Institutes of Health (NIH) found that ephedra was effective for only short-term weight loss. Does that sound like a permanent solution?

There are lots of other 'shortcuts' out there, from laxatives to harsh stimulants. There are also some honestly good products that can help us lose fat if they are used in conjunction with regular exercise and healthy nutrition. Green tea is a good example. Clinical studies conducted by Dr. Abdul Dulloo, of the University of Geneva in Switzerland brought the conclusion that green tea weight raises metabolic rates and speeds up fat oxidation (Source: green-tea.dminternational.biz).

THE TAKE-HOME MESSAGE:

So what's the take-home message? The bottom line is that there is no 'get slim quick' miracle out there. The only way to achieve permanent fat loss is by following the same advice we've been hearing for years: exercise regularly and watch what we eat.

Let's watch out for products that claim we can achieve the body we've always wanted without diet or exercise. We know that's not true, so let's not be tempted by the empty promise.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-08T20:36:00.000-08:00

The Cure for Cellulite Problem
by James Hunt

Defined as a cosmetic problem, cellulite is one of the most hated words in the English language. Cellulite causes dimpling in legs, buttocks, thighs, stomach and even arms. It can look unsightly and make you want to hide behind long pants and shirts if your case is severe.

Many people wonder what cellulite is exactly and it’s nothing more than fat. Women and even some men have been praying for a miracle cure for cellulite for years, but nothing has come about. Though it may be unsightly, it’s perfectly normal and many people have it.

But, if you’re very worried about the cellulite you do have, the key to having firm legs is exercising. Though it probably won’t erase all signs of cellulite from your body, exercise will tone you up and help to smooth out some of those hated bumps and lumps. Varying your exercise routine can help as well. Do cardio for at least 40 minutes a day and alternate in some weight lifting on different days. Lunges work well for thighs and buttocks if those are your problem areas.

Also, you’ve probably thought once or twice about buying one of those cellulite reducing creams you’ve seen in grocery stores but weren’t sure if they actually worked, right? Well, the jury is still out on that one but some creams do have proven firming ingredients in them. So, if you have the money and want to try them, why not?

Spas offer treatments for cellulite as well. Some have massages that are supposed to rub your problem areas away while others have more advanced treatments to help tone and firm. These can often be pricey though they sometimes come with a money back guarantee. So, if you’re really bothered by cellulite, there are options for you. Don’t hide behind your clothes any longer and keep trying different things until you find the one that works for you!

James Hunt has spent 15 years as a professional writer and researcher covering stories that cover a whole spectrum of interest.

Read more at www.best-for-cellulite.info

Article Source: eArticlesOnline.com

2006-01-08T20:35:00.001-08:00

Cravings and Yo-Yo Dieting
by Stephen Todd

Yo-yo dieting, also referred to as “weight cycling,” is when cravings overpower any positive effects that a dieter has received by following whatever program allowed them to lose weight.

You usually hear cravings and yo-yo dieting mentioned when a person loses a certain amount of weight, gains it back, and then loses it again, feeding into a vicious cycle of dieting ups and downs.

The cravings that come with yo-yo dieting can be quite a physically, as well as emotionally draining process.

Unhealthy Practices

There have been studies done on people who feed into the cravings and yo-yo diet, determining that these repeated cycles of weight loss and weight gain is an unhealthy practice. It results in the weakening of the body, as well as decrease in the functionality and strength of the body’s major organs, immune system and overall health of the individual.

Looking for a quick solution to a weight problem is more likely to end in diet failure - these quick fixes come in many forms.

When people starve themselves in order to lose weight, they are more likely to give into craving and yo-yo dieting.

Fad Diets

Another way cravings and yo-yo dieting come into play, is when a dieter chooses to follow a fad diet. Some of these diets involve eating one particular type of food group, such as grapefruits or cabbage soup, as well as eliminating major elements from a diet, such as avoiding carbs. The weight soon returns when the dieter abandons whatever strict regimen they were following, giving into cravings and yo-yo dieting patterns.

Depression and fatigue are factors that also contribute to the failure of a diet not based on healthy eating habits accompanied by regular exercise.

Once the weight creeps back, the dieter then resorts back to the quick fix for help. This pattern continues until the dieter has decided to follow a sensible diet and exercise plan, leaving behind the cravings and yo-yo dieting.

Lifelong Diet Plan

Dieters must learn how to commit to a lifelong plan to losing and maintaining their weight through healthy means. If a person is unwilling to make this sacrifice of watching what they eat, then they are more likely to fall victim to cravings and yo-yo dieting.

Giving into cravings and practicing yo-yo dieting can lead to detrimental effects on the overall health of an individual.

Cholesterol

A study published in the Journal of American College of Cardiology stated that yo-yo dieters displayed low levels of the “good” cholesterol that prevents heart disease. It was also shown that women who had succumbed to their cravings and yo-yo dieted had the worst results. This was the case in women who had lost and regained at least 50 pounds.

Other complications arising from yo-yo dieting include the increased risk of developing gallstones, as well as a slight increase in a patient’s blood pressure.

Obesity

Even though the issues surrounding cravings and yo-yo dieting are disadvantageous to a person’s health, it is not worse than being an obese individual. Obesity increases a person’s risk for stroke, heart disease, diabetes, as well as cancer.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-08T20:35:00.000-08:00

Weight Loss with Alternative Medicine
by Hans Hasselfors

Weight loss is one of the big topics-no pun intended-on the late night television circuit. While flipping through the channels after 11p.m., you are apt to come across several advertisements for weight loss pills and diet supplements, each promising to help you drop those unwanted pounds and remove stubborn belly fat once and for all.

Let's face it, if these pills really worked, America wouldn't be the top overweight country in the world.

There are types of alternative medicine which can help with weight loss, however, and with great results. While no alternative medicine is a magic solution, practicing these principles can help you become more limber, feel more energetic, and the end result-or side effect if you will- is weight loss.

Take yoga for example. The low impact stretching involved with yoga will help you feel less stressed, and as a result less likely to over eat as a result of depression or anger. Acupuncture has exact pressure points in the ear which help reduce cravings, and detoxifying teas and herbs can help you feel healthier, and the side effect would be thinking twice before deciding that you want to "pollute" yourself again with oily and fatty foods. In this respect, alternative medicine is wonderful for weight loss.

Most alternative medicines for weight loss come in the form of detoxifying teas, energy supplements, and vitamins. The exercise and diet plans are the basis-as they should be- for safe and effective long term weight loss. There is no magic potion to lose weight. Truly dropping pounds and keeping them off requires regular daily exercise and a change in eating habits, period.

However, to get you ready for weight loss, here are some alternative medicine detoxifying teas and interesting supplements;

Take turmeric, ginger, and lemon-about a half teaspoon each and the juice of half a lemon, and boil it all in 2 cups of water. Drink every morning as a detoxifier before you start your diet.

All diets should consist of fresh fruits and vegetables, and buying a juicer is a great way to make a habit out of eating healthy. Please see your doctor before starting any kind of diet plan.

Omega three is a fine source of nutrient, and can be added to any smoothie or juice that you're drinking.

Visit your local food co op or herbalist, they can get you set up with all sorts of alternative teas and nutrition advice, and can refer you to a good homeopathic doctor who will evaluate you as to what your individual nutrition needs are.

Bovine and shark cartilage are two dietary supplements to hit the alternative market. Both have been used for years outside of the United States and Britain, but now are big business in the health food stores.

The most popular form of alternative medicine for weight loss isn't really medicine at all, rather behavior modification through hypnosis. Hypnosis doesn't make you rely on will power, that's one of the reasons it's so popular.

How hypnosis works is that it investigates what is subconsciously holding you to the thinking and eating habits that keep you overweight. Hypnotists believe that if the root cause of the obesity can be alleviated, the patient will naturally begin to lose weight. It is actually a very effective form of alternative medicine, and overall can cost much less than trips to day spas and expensive over the counter weight loss pills. Through hypnosis you can let go of fears that keep you from eating healthy, and begin to allow a positive energy flow through you, causing you to want to stick to the new way of eating and exercising.

DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

About the Author:
This article was published by Hans Hasselfors from http://www.SubmitYourNewArticle.com. Visit our article directory for more articles about weight loss.

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Article Source: eArticlesOnline.com

2006-01-08T20:34:00.000-08:00

How To Avoid Holiday Overeating
by Naweko San-Joyz

The holidays are upon and so is the urge to overeat. While a few nibbles on grandma’s triple chocolate truffles and aunt Glinda’s red velvet cake might seem innocent enough, according to “Consumer Reports on Health” that’s exactly how most people pack on their annual weight gain- overindulging during the holiday seasons.

Most reasons for overeating during the holidays are purely psychological. You could easily avoid overeating if you knew the dieting mind games and the mental tools needed to combat them. To help you stay on track during the holidays, use these tips to defeat the five most common dieting mind games before they kick-off the holiday seasons.

#1. Beating the “feel good” factor

People overeat during the holidays because it makes them “feel good”. Chocolate and sugary foods load the body with serotonin- the feel good hormone. Instead of eating sweets to feel good, try talking with a visiting relative and joking. Plus, give out lots of hugs; this will also boost your body’s level of “feel good” hormones.

#2. “It’s the only time this year I’ll get to eat this food”

The “holiday food shortage” mentality spurs overeating. There is never a shortage of holiday food. When you get the urge to overindulge in a particular food, get the recipe and make the dish yourself.

If a dish proves irresistible, eat a portion and still get the recipe. That way, psychologically you’ll know that if you ever want to eat this dish again, you can.

#3 “This dish reminds me so much of home” sentimental overeating

It’s not the food that reminds you of home but the people with whom you enjoy the food that reminds you of home. Food is so wonderful and powerful because we associate people with the food. Instead of remembering your family by eating, try to recall some of the other activities that your family enjoys doing together such as shoveling snow, ice skating or making Christmas ornaments.

#4 I’ll make it up at the gym

Exchanging pecan pie for 30-minutes at the gym makes the gym seem like something “bad”. Instead decide what sport or activity you want to engage in this winter: hiking, walking, ice skating, swimming, golfing etc. Exercise because you want to, not because you have to. (Note: Have you seen how empty gyms are during the holidays?)

#5 It’s no big deal, it’s just once a year

While people may only gain around one pound during the holidays, if you’ve been gaining an extra pound for last 10-20 years this adds up. While overeating this year may seem OK, if you keep doing it, you’ll consistently gain more and more weight.

In short, the easiest way to keep your body weight on track this holiday season is to focus less on food and more on the people that you love. Now, just remember, before you down that how jug of spiked eggnog, ask yourself, “Do I need to go hug somebody first?” Happy Holidays.

Are you a pro at yo-yo dieting? Let Naweko show you how to go from slob to sexy using the secret mind tools that even fitness models won’t tell you about. Get the real scoop on how to lose weight and keep it off at Noixia.com

Article Source: eArticlesOnline.com

2006-01-08T20:32:00.000-08:00

Weight Loss Or Fat Loss - Important Differences To Lose Weight And Fat Healthily
by Chris Chew

Some people used the term “weight loss” while others call it “fat loss” whilst many use the terms weight loss and fat loss interchangeably. Do they mean the same thing? To many people, they do mean the same thing. But the terms may be entirely different in meaning. You must know the difference if you want to lose weight or lose fat effectively and healthily.

When you step onto your bathroom scale every morning, what you will be reading from the scale is weight loss and not fat loss. Bath room scales are never accurate in determining fat loss.

Why? Because it measures your overall weight and not your body fat per se. If you weigh yourself in the morning before breakfast after your bowel movement, you will probably get your lowest reading of the day because your body is dehydrated through hours of non fluid replenishment when you were sleeping and after emptying your bowels, more water and wastes are flushed away so much so that you are you are lighter. After a night of sleep and not eating anything, your carbohydrate store is running low and therefore you are even lighter without the stored carbohydrate known as glycogen. What happened then? You just loss weight not loss fat! Your body fat is still there while the weight of other substances such as glycogen, wastes, water etc are depleted.

Now go weigh yourself again after dinner when you are fully replenished through meals and consumption of water and it may surprised you that you may probably weigh 2kg or more heavier and that is at least 4.4 pounds! You just gained weight and may even gained fat! Now you can see that it is such a misnomer when people think weight loss and fat loss are the same thing.

Why must you know the difference? Because for most of us, especially those who are on the fat side want to lose fat and not necessarily want to lose weight. Getting the drift?

Now for the more important part. Mere weight loss may cause you to lose muscle and in turn, make you gain body fat later. Yes, it is ironical. That is because the more muscle mass you have, the more you burn fat efficiently because muscle is an active tissue and it requires calories to function. Body fat just sit there doing nothing and thus do not burn calories on its own. So the less muscle mass you have, the less calories your body will burn. The fewer calories your body burn, the more calories ended up being stored as body fat! Therefore it is important to lose fat but not merely lose weight which may include the loss of muscle tissues.

How is it that a person may lose muscle on a weight loss program? Well for starters, we commonly hear about people going on this diet and that diet. Most diets demand a severe restriction of food or calorie intake. Your body will then signal to your mind that you are in a starvation mode and the body is designed to store fat for the impending famine and will use up your muscle for energy in your daily activities.

Some diets advocate a severe cut in carbohydrate. Carbohydrate is your body's first source of energy. When your body is depleted of carbohydrate, it turns to your protein (muscles) and body fat indiscriminately for energy. Now to make matters worse, because of the restricted carbohydrate consumed, there will be fewer carbohydrate calories to be used as energy calories and that again will signal the onset of starvation mode again. The vicious cycle of your body cannibalizing its own muscle is set in motion again. The same applies to people on slimming pills or salon fat loss programs.

So some people say ok, Chris, I see your point, so I will just do plenty of cardio exercises to lose weight. Another grave mistake. Have you ever wondered why marathon runners, those who run many kilometers often and are doing cardio exercises almost everyday are so skinny with no muscle tone? Because your body is a wonderful machine. It is designed to adapt. When you run or skip or swim long enough, it will say, look, I better get lighter so that I can take the stress better and improve the endurance. Guess what? Your muscles are heavier than fats and what will your body shed more when it wants to get lighter? Muscle or fat? Your body will shed both but more muscles than fats.

Anyway, why would you want to lose weight only to become a smaller you with the same body shape without any muscle tone? Why would you want to be on a weight loss program that eats your muscles and lower your fat burning rate so much so that when you are off the program, the fats come piling back on again?

Therefore, while you are on a lose weight program, you must also be on a build muscle program. That will mean a combination of correct dietary habit, cardio exercises and weightlifting exercises to maintain muscle preservation and a fat loss result.

From now on tell people you are on a fat loss program and not a weight loss program. That you are on a correct eating habit instead of just simply dieting.

With the distinction clearly in mind, you will then know how to lose fat effectively, preserve and grow your muscles and at the same time losing weight on your bathroom scale. That would be an ideal way to achieve your weight loss objective because you will lose body fat instead of muscle and mere body wastes.

Chris Chew is a fitness personal trainer of fashion models, male pageant winners and actors. More free fitness tips at :-

http://www.sgfitness.com/site/1388195/page/634691

http://www.sgfitnessonline.com/fitnesstips.htm

Article Source: eArticlesOnline.com

2006-01-08T20:31:00.001-08:00

Three Simple Steps to Permanent Weight Loss for You
by Dan Curtis

1. Understand nutrition

If you really want to lose weight you have to know something about nutrition.

Nutrition really just means what you are putting into your mouth.

It is not enough to follow the latest diet fad. You have to know what you are eating.

If not, you can be fooled. How do you really know what is right for you and what isn't? How do you figure out why a new diet failed? Or what worked that you need to continue?

It all starts with learning something about nutrition, what you are eating. It isn’t too hard if you start with the basics.

There are labels on most foods. The labels are a good place to start. They list the calories as well as protein, fat, and carbohydrate content of foods. You can use them to compare foods and make wise choices.

You will also want to get a good book that has nutritional information that you can count on. Particularly when it comes to weight loss, knowledge is power.

2. Make a plan.

Once you know something about nutrition, you have to make a plan. It doesn't have to be complicated, but you have to have some idea of where you are going.

You just take the basics you learned from reading your food labels and from your other reading, and figure out how you are going to use them. You make a simple plan that will fit with your life and your schedule.

For example, you start by really finding out what protein is, where it comes from and why it is a crucial part of your permanent weight loss plan. Then you need to figure out where you are going to get the protein you need.

It may be as simple as cooking some chicken breasts to have in your lunch for the week. You can cook once per week if that fits your schedule, and pack each meal in an airtight container, one for each day. Taking you lunch in a cooler will not only help you eat right, it will save a lot of money you would otherwise have to spend buying your lunch.

Or, it might be as simple as carrying a protein bar in your purse or briefcase.

You have to make sure that good, nutritious and satisfying food is available when hunger strikes. It won't do you much good to know what you should be eating, only to look around when you get hungry and all you can find is potato chips and soda.

A little planning goes along ways toward reaching your goals.

3. Keep your eye on your goal.

If you want to lose weight and keep it off, you have to keep your eye on your goal. Set a reasonable goal for yourself, and stick to it.

One way to set a goal is to use the body mass index. The body mass index is simply a way of finding how much you should way based on how tall you are. It doesn’t work well for some highly trained athletes, but for most of us it is very helpful.

Just type “body mass index” into any internet search engine, and you will find a calculator that will do the work for you. A number of 25 or less is considered normal. But remember, any weight you take off, even if you don’t get quite to your “ideal weight” is going to have tremendous benefits for your overall health and for your mental outlook.

You are probably going to have some ups and downs; most people do. But don't let them throw you off.

Learn what you need to know about what you eat, make a plan, and then keep your mind on your goal. The little slips, the little backslides, don't worry about these things. Look at the larger picture. Make a decision to about how you want to look and what you want to do with your life.

So you lost 20 pounds and gained back 2, or 3, or 5. It happens. But you've still made progress. Don't give up.

Expect the little setbacks. They happen to everyone. Don't let it get you down. And you will succeed.

Follow these steps, learn something about nutrition, make a plan, and stick to it. And you will finally have the body you always wanted!

Dan Curtis, M.D. is the author of Dr. Dan's Super Weight Loss Plan, a doctor developed, scientifically proven, thoroughly tested program for permanent weight loss. http://www.superweightlossplan.com

Article Source: eArticlesOnline.com

2006-01-08T20:31:00.000-08:00

Skinny Fat People
by Tracie Johanson

You've seen it on the television commericals: before and after pictures of people who 'lost weight' by simply taking a pill. The local radio station plays ads promising that you can 'lose weight' without dieting, or as they call it, 'sweaty exercise'. Your favorite magazine even tells you that dieting alone can help you reach your 'ideal weight'.

What do all of these advertisements have in common?

Products and ads that promise you 'weight loss' without exercise are only telling you part of the story. The first important point to realize is that not all diets or diet pills work, and even those that do work for some people do not work for all people. The government is constantly taking action against fraudulent weight loss claims.

Unfortunately for the American public, we don't hear very much about the difference between fitness and weight. The infomercials would have you believe that reaching your ideal weight automatically means that you are healthy, and that how you reach that ideal weight doesn't really matter. Nothing could be further from the truth!

In reality, weight alone does not equal fitness. Think about it. We all know someone who is thin but not fit or healthy. Simply being thin does not automatically qualify us as fit. As a matter of fact, the world is full of 'skinny fat people'.

What? Skinny fat people? How can that be?

When talking about overall fitness, what matters is the percentage of bodyfat we have. It is entirely possible for a thin person to have a high percentage of bodyfat. It is also entirely possible for a thin person to be out of shape.

The International Sports Sciences Association (ISSA) defines 'fitness' as: "The state of well-being consisting of optimum levels of strength, flexibility, weight control, cardiovascular capacity and positive physical and mental health behaviors, that prepare a person to participate fully in life, to be free from controllable health risk factors and to achieve physical objectives consistent with his/her potential."

Wow! Fitness means all that? Of course! Being truly fit doesn't simply mean the number on the scale. Think about it this way - some people who are thin still suffer from high blood pressure, high cholesterol, and other maladies that we often associate with weight issues. Being thin does not necessarily mean that you are fit.

Doctors and medical associations have told us the truth time and time again: the only path to true fitness is through regular exercise.

* Simply losing weight does not necessarily create a healthier heart, but regular exercise will improve heart health.

* Simply losing weight does not necessarily lower cholesterol, but regular exercise will.

* Simply losing weight does not necessarily lower the risk of some cancers, but regular exercise has been proven to reduce the risk of some cancers.

* Simply losing weight does not necessarily prevent osteoperosis, but regular resistance exercise does.

* Simply losing weight does not necessarily boost the immune system, but regular exercise will.

* Simply losing weight does not necessarily lead to healthier pregnancies, but regular exercise does.

* Simply losing weight does not necessarily prevent disability in seniors, but regular exercise does.

* Simply losing weight does not necessarily help you keep the weight off for life, but regular exercise will.

* Simply losing weight does not necessarily improve physical performance, but regular exercise does.

* Simply losing weight does not necessarily prevent muscle loss, but regular resistance exercise does.

* Simply losing weight does not necessarily increase metabolism, but regular resistance exercise will.

* Simply losing weight does not necessarily decrease the risk of injury, but regular exercise does.

* Simply losing weight does not necessarily prevent diabetes, but regular exercise will.

* Simply losing weight does not necessarily prevent estrogen loss, but regular exercise may.

This list could go on and on and on.....the point is that simply losing weight does not make us fit. The only path to true fitness, and all the benefits associated with fitness, is with regular resistance and aerobic exercise.

So the next time you see one of those advertisements promising weight loss without dieting or exercise, remember that weight loss is not the only goal that matters! Remember that the world is full of 'skinny fat people'.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Article Source: eArticlesOnline.com

2006-01-08T20:30:00.000-08:00

Healthy Diets – Ten Steps to Easy Weight Control
by Stephen Todd

Healthy diets promoted by many companies and gurus are anything but healthy diets - in fact, they can be harmful to your long-term health.

So if you are looking for healthy diets then you should consider if they take into account the 10 points below, which are universal in scope and are actually not that difficult to follow.

1. Balance Fat and Protein

Fat should supply around 30% of your total daily calories. Limit your intake of fat by having more vegetables in your diet.

Eat lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, make sure you limit vegetable oils and butter in your diet.

Protein should be around 15% of your calorie intake. Don’t fall for the myth of so-called healthy diets that recommend eating protein at the expense of fat, it’s not natural and can cause health problems.

2. Limit Your Intake of Saturated Fat

This is the kind of fat, found mostly in animal products, that increases blood cholesterol levels and has other negative health effects. It should supply less than one-third of the calories derived from fat.

Keep your cholesterol intake below 300 milligrams per day.

3. Eat Foods Rich in Complex Carbohydrates

Carbohydrates should contribute around 55% of your total daily calories. Don’t fall for the hype that carbohydrates are bad for you they are not, just make sure you eat complex carbohydrates.

To help get the right sources, eat plenty of fruits and vegetables and six or more servings of whole grains. This will help you obtain the 25 grams of fiber you need each day.

4. Avoid too Much Sugar

Many foods that are high in sugar are also high in fat. Look at the labels to see how much sugar is in a product - many products say they are low in fat, but they are high in sugar, and this turns to fat.

5. Eat Green, Orange, and Yellow Fruits and Vegetables

Examples would be broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are increasingly important in helping protect against a variety of diseases.

6. Variety

Eat a variety of foods - this really is the key to a balanced diet. Don't try to fill your nutrient requirements by eating the same foods every day - it won’t work.

7. Limit Sodium Intake

Your sodium intake should be a maximum of 2,400 milligrams per day. This is equivalent to about a teaspoon of salt. Therefore, Avoid salty foods and be careful to check food labels carefully for sodium content.

8. Vitamins and Minerals from Food

Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require so that they can be effective, and be broken down in the body and utilized correctly.

9. Maintain a Desirable Weight

Don’t ignore exercise, it only needs to be moderate, you don’t have to kill yourself in the gym! The two biggest causes of obesity are processed unnatural foods and our modern lazy life style.

10. Enjoy your Food

If you drink alcohol, eat chocolate, crisps etc you can - but don’t overdo it. Why shouldn’t you eat what you really enjoy? There is no reason why you can’t.

Healthy Diets are Balanced Diets

There are many healthy diets to choose from, and they’re all different, but the basis of any healthy diet should take into account the 10 points outlined here.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com

2006-01-08T20:15:00.000-08:00

Diet Tips – Five Easy Ways to Lose Weight Fast!
by Stephen Todd

Many people hate the idea of rigid diets - the good news is that if follow the five proven weight loss tips below, you will lose weight easily.

The diet tips require no real willpower and can improve anyone’s diet and chances of healthy weight control.

1. Drink Water

One of the most effective diet tips is to drink plenty of water. In fact, water is possibly the single most important catalyst in losing weight and keeping it off.

Water acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration that leads to hunger cravings. Water also provides the additional benefit of flushing out toxins from the body and keeping it hydrated.

Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don’t drink enough water the liver that works to provide stored fat for energy also takes on the role of helping the kidneys eliminate waste and thus becomes less effective at metabolizing fat.

2. Eat Breakfast

Many people believe one of the best diet tips is skipping breakfast, as it will help them lose weight, this is totally incorrect. Skipping breakfast can make you hungrier later in the day leading to distorted satiety signals (i.e. it's hard to determine when you're full). This can actually result in eating more as a result.

If you don’t have time to eat breakfast or don’t like to, at least have a liquid meal to fuel your body after sleeping and having no nutrition for several hours.

3. Increase Fibre Intake

Eating lots of foods rich in fibre helps keep food moving through your bowels. Just like water, fiber rich foods bulk you up and make you feel full. In fact, the average person could lose around 10 pounds a year just from doubling their fiber intake.

High fiber foods are generally low in calories and fill you up, so eating more of them means you’re eating fewer calories and leaving less room for calories from other foods. Fiber also cuts calories by attaching itself to some of the other proteins and fats that you eat and eliminates them as well.

The average person consumes about 8g of fiber per day, but many experts recommend 25g. Start your day with a high fiber cereal and keep eating fibre throughout the day.

4. Eat Healthy Fats

Many experts claim that fat causes obesity, raises your cholesterol and causes heart disease, but this is not strictly true. If fat is all that bad, why is it part of our natural diet chain? The reason is fat can be very good for you.

Fat provides the body with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostaglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation.

When eating fats you should eat healthy fats. Eating “healthy” fats includes the cold-water fish, mackerel and salmon, nuts, and olive oil. By eating healthy fats over unhealthy ones you will lose weight.

5. Lean Protein

Protein is a great weight control tool because of the immediate satiety factor and because it keeps you full for longer periods. It also balances out carbs by preventing insulin spikes that can lead to a drain in energy and sugar cravings.

Protein also helps maintain muscle mass, which is very important in the fat burning process. At least 20% of calories should be in the form of protein.

More dieting and general health information and FREE exclusive diet and health magazines, are available on our web site: http://www.net-planet.org

Article Source: eArticlesOnline.com